Author Topic: The Sauce Log  (Read 4677 times)

Offline applesauce1289

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The Sauce Log
« on: May 28, 2007, 07:42:47 PM »
I recently saw an athletic trainer about this constant sharp pain in my leg.  He told me it was anterior shin splints.  I can't run for like two weeks, but I'm glad the pain will be gone when I come back to training.  I've been doing nothing but sitting on my butt for the past 4 days, and I realized I'm still able to do a lot of strength training.  So I started just a few things today.  Hopefully I can stick with it while I'm waiting to train PK again.

May 28, 2007

stregth training:
1 x 40 consecutive pushups
2 x 1:30 wall sit
3 x 10 pushups
3 x 25 sit ups
15 min stretching



GOALS

strength training:
muscle ups
15 consecutive pullups
50 consecutive pushups
L sits
HS pushups
1:45 wall sit
20 consecutive dips



NOTES
I really want to get muscle ups b/c they will dramatically help my climb ups.  I need to do more pullups.  Next week, I will attempt some muscle ups just to get the technique down.  I have a lot of strength goals right now, not to mention my pk/fr goals that I have in mind, but hopefully in the next couple weeks I can knock some of those goals off the list so I can make new ones for the future.  ;)

Offline applesauce1289

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Re: The Sauce Log
« Reply #1 on: May 29, 2007, 08:08:31 AM »
I'm dead tired.  I was awake all night long.  It got to be like 5:00 am and I still couldn't get to sleep for some reason, so I just popped in a movie and was online until about 9:00 am.  I went to train after I ate breakfast, which was 2 eggs, 2 pieces of toast with butter, a banana, a glass of milk, and some ibuprofen.

stregth training:
3 x 8 pull ups (used 3 different objects)
3 x 10 dips (3 different objects)
3 x 10 seconds handstand (wall assisted)
1 x 15 hip flexors
1 x 1:00 front plank

other:
20 minutes of stretching



GOALS:

strength:
muscle ups
15 consecutive pullups
50 consecutive push ups
L sits
HS push ups
1:45 wall sit
20 consecutive dips

pk/fr:
N/A

ACCOMPLISHMENTS:

-none-



NOTES:
I gotta get more sleep.

Offline whiteninja

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Re: The Sauce Log
« Reply #2 on: May 29, 2007, 07:05:19 PM »
To get the L-sit:
- take two chairs, and place them shoulder width apart, seats facing each other
- put your palms on the seats
- lift your legs to as high of an angle as you can
You'll eventually progress to a full 90 degrees.

Offline applesauce1289

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Re: The Sauce Log
« Reply #3 on: May 31, 2007, 04:51:06 PM »
Thanks Ninja. 

training:
90 min bike ride
worked on blanance for 30 min
1 pushup, 1 situp.  2 pushups, 2 situps.  3 pushups, 3 situps.  All the way up to 10 reps each, then back down to 1 each.

other:
Did some scouting downtown Kalamazoo.  Found some good precision spots, some nice railings for balancing, one spot for kong to cats, one kong to precision. 



GOALS:

strength:
muscle ups
15 consecutive pullups (more pullups in general)
50 consecutive push ups
L sits
HS push ups
1:45 wall sit
20 consecutive dips

pk/fr:
N/A

ACCOMPLISHMENTS:

-none-



NOTES:
Found some good spots today.  I'm excited to try them out as soon as my legs feel better.  Today is the halfway point til I see the athletic trainer again about my shin splints.  Hopefully he'll give me some exercises and I'll be back to running in another week or two.

Offline Alissa J. Bratz

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Re: The Sauce Log
« Reply #4 on: May 31, 2007, 05:07:22 PM »
Can I make a suggestion about shin splints? Once you get the OK to start working, try to work in some exercises to strengthen the small muscles on the front of the shin, and develop Achilles tendon range-of-motion. This will help your stride a lot when you run and take the stress off those muscles. Your heelstrike will be more on the heel.

It's called "Hello toes, goodbye toes." Sit on the floor with the legs out in front of you. Try to keep them pressed together, in parallel position (knees and tops of the feet towards the ceiling). Flex the feet and hold for a count of four, then point the feet, lengthening the toes away from you for a count of four. Repeat as many times as feels "right" for you. When you flex, try to keep the legs straight, and try to pull the toes/top pf the foot towards your body. Your heels may lift off the floor, this is good. When you point, try to pull the heels towards the body (but still keep your legs straight).

I dunno if this will actually help you or not, but it seems to me it will strengthen those muscles to lift your foot in the heelstrike when you run, and therefore take the strain off those muscles on your shins.

But of course, do what your doc/PT/trainer says. :)

Good luck!

I have family in Michigan btw; maybe next time I'm in K-zoo we can train together! Only if you promise not to laugh at my n00bishness though. ;-)
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com

Offline applesauce1289

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Re: The Sauce Log
« Reply #5 on: May 31, 2007, 09:30:49 PM »
Thanks a lot for the advice muse!  +1
I'm sure the athletic trainer will give me some exercises, but another can't hurt, right?  So thanks.  I just started too, so I'm in no position to ever laugh at people.

Offline Steve Low

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Re: The Sauce Log
« Reply #6 on: June 03, 2007, 09:46:09 PM »
Your anterior tibialis can be strengthened relatively easily -- get some weights or a backpack with some stuff in it and sit on a counter and hang it off each foot. Then move it up and down.

Generally (although not always) strengthening the anterior tibialis will rid you of shin splints especially if you are relatively new to exercise.
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Offline applesauce1289

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Re: The Sauce Log
« Reply #7 on: June 05, 2007, 08:12:44 PM »
Thanks Steve.  I'll keep that exercise in mind as well. 

June 5, 2007

-45 minute walk outside
-WOD (running clock, 1 pushup 1st min, 2 pushups 2nd min, 3 pushups 3rd min, etc)  Made it to rep #5 of the 16th minute.  Equals out to 124 pushups.

notes:
This is the first time I've tried this pushup workout.  It is definately made for endurance.  I liked it though, so I'll set goals for myself and try to improve my score evertime I do it.

Offline Alissa J. Bratz

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Re: The Sauce Log
« Reply #8 on: June 05, 2007, 08:32:54 PM »
Go, Saucy, go!

How are the shin splints?

*sends generally encouraging vibes*

:)
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com

Offline applesauce1289

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Re: The Sauce Log
« Reply #9 on: June 06, 2007, 05:05:23 PM »
Haha... thanks Muse.  Because of you, I'll work extra hard tomorrow.  Thanks for the friendly encouragement!  And the shin splints are better, but definately not 100%.   :'(

June 6, 2007

strength training:
morning workout
running clock (6 minutes)- 25 pullups (5 x 5 reps)
                                  -  5 negative pullups
evening workout
2 x 30 min bike ride
5 assisted mucle ups
5 negative muscleups
1 x 5 dips

OTHER:
60 min balance work (3 different railings)
10 min stretching



NOTES:
Did a little scouting while I was riding my bike today.  I found one really good all around spot that has endless possibilities.  Hopefully my shins feel better soon and I can train there before I move.  Also found really good balancing rails all over town.  Good for cat balance too.  Started doing assisted muscleups today.  I'll keep doing those to get the general motion down and do more pullups, and eventually try an unassisted muscleup.  Hopefully I'll get it before the end of the summer.

Offline applesauce1289

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Re: The Sauce Log
« Reply #10 on: June 09, 2007, 08:26:05 PM »
June 9, 2007


Parkour Training:
No pk/fr training.  Shin splints are still healing.  I'll see the trainer soon to get exercises.

Strength Training:
- 2 x 5 pullups concentrating on form and full range
- 5 assisted muscleups
- 5 straight bar dips
- 60 min bike

Other Training:
- 60 balance work (2 different spots)
           - flat and rounded rails
           - bipedal and quadrupedal movement
- 10 min stretching
______________________________________________________________________________________________________

Current Goals:

Strength
- muscleups (unassisted)
- 15 consecutive pullups
- weighted pullups
- 60 consecutive pushups
- L-sits
- handstand pushups
- 1:45 wall sit
- 20 consecutive dips
- pistols

Parkour
- kong to cat
- underbars
- kong to precisions
- rail precisions
- double kong outside

Freerunning/Tricking
- wallspins
- backtucks
- wall flips
- palm spins

Accomplishments:
I balanced along this rail today that was really long, I didn't have anything to measure with, but I was proud of myself because I did the whole thing.  Also learned how to turn around on it too (balancing).
_________________________________________________________________________________________________

Other Notes:
I've been doing lots of balancing lately due to not being able to put stress on my shins.  I hope it makes my techniques easier having better balance and bodily awareness when I am ready to train pk again.  I probably wouldn't have done this much work with balance if I hadn't been injured, but I'm really starting to like it.  It's probably my new favorite thing to just balance on rails. 

Offline applesauce1289

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Re: The Sauce Log
« Reply #11 on: June 10, 2007, 06:18:20 PM »
June 10, 2007

Parkour Training:
None

Strength Training:
morning
- pullups: 10, 5, 3, 3, 3
- lots of negatives spread all around
- 1 x 8 jumping muscleups (head height)

evening
- pullups: 8, 5, 3
- 3 x 20 decline pushups
- 3 x 20 incline pushups
- 3 x 20 situps
- 2 x 1:00 front planks

Other Training:
None
____________________________________________________________________________________________________

Current Goals:

Strength
- muscleups (unassisted)
- 15 consecutive pullups
- weighted pullups
- 60 consecutive pushups
- L-sits
- handstand pushups
- 1:45 wall sit
- 20 consecutive dips
- pistols

Parkour
- kong to cat
- underbars
- kong to precisions
- rail precisions
- double kong outside

Freerunning/Tricking
- wallspins
- backtucks
- wall flips
- palm spins

Accomplishments:
I feel like I'm getting closer and closer to muscleups.  Hopefully I'll get them before the end of the summer.
_________________________________________________________________________________________________

Other Notes:
Think about foam roller

Offline applesauce1289

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Re: The Sauce Log
« Reply #12 on: June 11, 2007, 02:27:27 PM »
June 11, 2007

Parkour Training:
None

Strength Training:
- 1 x 5 weighted pullups (?weight? just put some stuff in a backpack)
- 2 x 5 assisted muscleups
- 3 x 80 ft (roughly) QM
- 3 handstands (wall assisted): 35 sec, 40 sec, 60 sec
- 2 x 60 sec side planks (2 on each side)
- 1 x 60 sec front plank
- 1 x 10 diamond cutter pushups
- added in about 20 min of random hanging, traversing, shimmying, and practiced some climb ups

Other Training:
- 60 min bike ride
- 60 min balance work (many different spots today)
- 20 min stretching
____________________________________________________________________________________________________

Current Goals:

Strength
- muscleups (unassisted)
- 15 consecutive pullups
- weighted pullups
- 60 consecutive pushups
- L-sits
- handstand pushups
- 1:45 wall sit
- 20 consecutive dips
- pistols

Parkour
- kong to cat
- underbars
- kong to precisions
- rail precisions
- double kong outside

Freerunning/Tricking
- wallspins
- backtucks
- wall flips
- palm spins

Accomplishments:
None today



Other notes:
I've never sweat so much.  It was so hot today and this is probably the most I've ever trained at once, even though it's really not that much....

Offline applesauce1289

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Re: The Sauce Log
« Reply #13 on: June 12, 2007, 06:00:58 PM »
90 min bike ride today.  Too hot to do anything else outside, my body just wouldn't let me.  Too draining.
15 min stretch

Offline applesauce1289

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Re: The Sauce Log
« Reply #14 on: June 14, 2007, 10:37:26 PM »
June 14, 2007

Parkour Training:
- drilled 100 small precisions on 3 different objects
- drilled 30 small catleaps
- messed around for about an hour on playset/junglegym.  Played "don't touch the ground" (included catleaps, precisions, balancing,           climbups, traversing, and a little flow)

Strength Training:
- pullups: 12, 8, 6, 4, 2, 1

Other Training:
- casual 45 minute walk
- Rubber band exercises for ankles/shins
____________________________________________________________________________________________________

Current Goals:

Strength
- muscleups
- 15 consecutive pullups
- weighted pullups
- 60 consecutive pushups
- L-sits
- handstand pushups
- 1:45 wall sit
- 20 consecutive dips
- pistols

Parkour
- kong to cat
- underbars
- kong to precisions

Freerunning/Tricking
- wallspins (re-learn)
- backtucks
- wall flips
- palm spins (re-learn)

Accomplishments:
None today



Other notes:
My legs feel great after a good lower leg workout.  Didn't want to push them too hard.  I think I pushed them just enough for today.

Offline Alissa J. Bratz

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Re: The Sauce Log
« Reply #15 on: June 15, 2007, 06:00:20 AM »
Glad to hear your legs feel great after doing work, Saucy! I think it's wise to give them a bit of a rest. Sounds like you gave them just the right amount of activity and are now listening to your body well. I'm interested in seeing your progress, especially with the shin splints.

I also have major pullup envy. :P
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com

Offline applesauce1289

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Re: The Sauce Log
« Reply #16 on: June 15, 2007, 03:44:28 PM »
Thanks Muse!

All I did today was 50 pullups. 

My legs are really sore from yesterday's workout.  That was my first real lower body workout in about three weeks.  I also landed funny on a precision that made my foot bend up toward me kinda far.  So that's kinda sore today too.  Overall, I'm just a mess right now and I hate to rest, but my body needs it, especially my lower body.