Author Topic: Jumpin Jiminy's Jamin Journal  (Read 66558 times)

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #60 on: January 17, 2007, 02:21:06 PM »
Ok it's been 7 months of crossfit, 6 months of paleo and intermittent fasting.
I'm feeling stronger and healthier and less doms if I check my ego and scale most wods.
I still feel I am far from being able to complete most of APK wods  as well as many crossfit wods and have a long way to go to do basic parkour movements.
I sure would like to find an adult gymnastic center someday - perhaps at the community colleges?
I'm not giving up, rather just observing my results so far.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #61 on: January 19, 2007, 08:24:23 AM »
19-Jan   5 rounds of 5 pullups, 10 pushups, 15 squats 11:49         
   just no energy anymore, must be my diet.         
            
18-Jan   rest         

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #62 on: January 22, 2007, 08:07:41 AM »
20-Jan   pullup +40 pr, bs 235 pr, op 130 pr, dl 265, cft 630 pr, dip +45 pr            

21-Jan   rest            

22-Jan   wu stairmill 7floors, .15mi, 1:00            
   5x7 (pullups, 50# OHS, dips)            
   supinated kipping fluidly without interuption finally - I wonder if I could do 10 in a row now.            

will try weighted then 4x8 or 4x9 pullups and dips next

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #63 on: January 24, 2007, 08:12:13 AM »
wu: 3x3 +10# pullups & dips
'Diane' 21-15-9 reps of 135# DL @ 50% of 1RM (16/5,10/5,9) and HSPU -40# in 11:57, slower & less # than before

next attempt 4x8 pullups & dips or if lucky 4x9

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #64 on: January 26, 2007, 08:04:21 AM »
5x8 pullups and 55# OHS
surpassed my goal of 4x8 pullups; kipping comming along well, getting that push away at the top helps
short term goal is weighted pullups in two days and then 4x9 pullups in 4 days - may get another pr surpise.
Alternating weighted pullups and kipping pullups everyother day has been helping a lot. I hope to have 3 or 4 x10 in another 8 days.


Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #65 on: January 29, 2007, 09:34:37 AM »
yesterday:
warmup:
  pu & dip 2x +15#,20,25,30;
  2xOHS 60#,65,70,75,80,85 pr+15!
  135# power clean and pushpress.

WOD: 7x3x115# pushpress.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #66 on: January 31, 2007, 06:46:22 AM »
yesterday:

9,(5+4pullups,9other),9,9,6 reps of pullups, dips, 60# OHS
DL 135#,185,235,255,265,275,285 pr+10

today:  rest
tomorrow: 5x1 heavy singles of pullups, dips, OverHeadSquats (OHS) and whatever crossfit throws at me.
next day rest
then next day try for 3x10 pullups next week, can't wait for that accomplishment!

So this is my basic strategy for improving pullups, dips and OHS for the recent past and forseable future.

Workout every other day, with a whole day of complete rest, 8 hrs. sleep, paleo diet and intermittent fasting

Alternating workouts of many set/reps of light weight, then few sets/reps of heavy weight.

My current goal is working toward 36 reps on light days altering the set/rep scheme so the workouts look somewhat like this...

light:    body weight pullups & dips, 50-60# OHS
heavy: bwt+# pullups & dips, max effort OHS

light daily 36 reps avg

light  36x1, heavy 3x3
light 18x2, heavy 4x2
light 12x3, heavy 5x1
light 9x4, heavy 3x3
light 7x5, heavy 4x2
light 6x6, heavy 5x1
light 5x7, heavy 3x3
light 5x8, heavy 4x2   ------- did 40 light reps
light 4x9+, heavy 5x1  ------ did 42 light reps
light 3x10+, heavy 3x3
light 2x11+, heavy 4x2
light 1x12+, heavy 5x1

then my next light daily reps avg will be maybe 46 to look somewhat like this...

light 23x2, heavy 3x3
light 11x4+, heavy 4x2
light 8x6, heavy 5x1
light 6x8, heavy 3x3
light 4x10+, heavy 4x2
light 3x11+, heavy 5x1
light 2x12+, heavy 3x3
light 1x13+, heavy 4x2
light 1x14+, heavy 5x1
light 1x15+ hopefully by my b-day around March 25th.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #67 on: February 02, 2007, 06:33:03 AM »
yesterday: 5x1 pullups & dips +25#,35,40,45,47.5pr+2.5 and OHS 65#,70,75,85,95pr+10
today: rest
tomorrow: light 3x10+ pu/dip/ohs +crossfit?

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #68 on: February 05, 2007, 01:30:57 PM »
Well I'm seeing greater progress and less stress working out every other day now.  Feeling and looking better too.

5-Feb   warmup: 3x3 pullup & dip +12.5# & OHS 65#               
   crossfit wod: 5x5 BS 135#, 145, 150, 155, 160               
   additional: 3x3 r,l OAC (One Arm Chins) 210bwt-120# and also jumping pronated pullups - these need a lot of work - first time working either of these            
                  
4-Feb   rest               
                  
3-Feb   grav mu 30x207bwt-60# in 5:55 then 3x10x55# ohs
   first 12 mu in 1:00, up from 10 per minute last month.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #69 on: February 07, 2007, 10:15:15 AM »
crossfit "Jackie" 1K row subbed 100x50#seated row, 50x45# thrusters,pullups (10pr,9,11x1) 15:00
felt like I could have done more than 10 in a row, but stopped short as I was planning on 3x10, but then fatigue from the other exercises killed my plan.
will try weighted in two days and attempt 3x10 again in 4 days.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #70 on: February 11, 2007, 08:46:26 AM »
feb 7th finished the day with 11 pullups in a row - new PR!!! but suffered with a bit of elbow tendonitis for the until the 10th.
            
8-Feb   rest         

9-Feb   run 400m         

10-Feb   rest         

11-Feb   wu: 4x2 (pullups & dips +25#) & OHS 65#, 65, 75, 80         
   wod: 7x3 BS 135#, 155, 175, 185, 195, 200, 205         
            
Will rest tomorrow and then attempt 3x10 pullups dips and 60# OHS again Tuesday - I'm hopefull.
In the meantime I need to concentrate on skipping and sprinting again; so many weaknesses to work on.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #71 on: February 13, 2007, 07:46:32 AM »
3x10+7 fluid kipping pullups, dips and 60# OHS

Woo Hoo! Ok, I was wondering when I would get 3x10, but I finally got it.  Now I just need to push it faster.
Still resting every other day and light/heavy every other workout.
So next workout will be 5x1 weighted pu,dip,ohs and crossfit or apk wod.
I felt pretty good today so I'm hoping in four days I will be able to get 3x11 pu,dip,ohs.
I'm guessing I will be able to continue increasing for a couple more weeks and maybe get 3x12 or 3x13.
After that I will restart at 9x5 or something like that toward a longer term goal of 3x15 until it feels like a warmup.
Today felt like a major workout.

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #72 on: February 15, 2007, 10:38:07 AM »
wu: 5x1 pu & dip +25#, 35, 45, 50, 55f;  OHS 65#, 75, 85, 95, 105 pr +10

crossfit partial wod: "Linda" 10+9(skipped +8 thru +1) x 50%1RM DL 150#, pushups instead of bench, squat clean 75# <10:00

Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #73 on: February 17, 2007, 09:30:45 AM »
CFT = BS 245 (pr+10) + SP 135 (pr+5) + DL 245 (-40) = 625 (-5)

max kipping pullups = 15 (pr+4) Yeah!!!!   
I was surprised and was really hoping for 12 or 13.
Remember I could only do one a year ago.


Offline Jumpin Jiminy

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Re: Jumpin Jiminy's Jamin Journal
« Reply #74 on: February 19, 2007, 08:30:39 AM »
3x3 pullup & dip +15#,15,17.5 and OHS 75#, 80, 85; also 3x10 double unders

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Re: Jumpin Jiminy's Jamin Journal
« Reply #75 on: February 23, 2007, 09:26:14 AM »
4x2 pullup & dip +27.5#

7x1 OHS 75#, 85, 95, 105, 115, 120 pr+15!, 125 solid squat then half way up and dropped it with a CLANG !!!!

with some skipping last night, but still having calf cramps since previous skipping bout.

Will rest tomorrow and hope for 3x12 pullups in two days; I'm feeling positive.

new heavy day rotation decision is 2x4, 3x3, 4x2 instead of previous 3x3, 4x2, 5x1

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Re: Jumpin Jiminy's Jamin Journal
« Reply #76 on: February 26, 2007, 10:10:44 AM »
2/24 a lot of weed pulling killed my hammies and then a lot of trampoline jumping to finish off my quads and calfs - oh what fun with the kids.

2/25 crossfit "Cindy" 5pullups, 10 pushups, 15 squats; 5 rounds 9:52 - first time unbroken - need to work pushups more

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Re: Jumpin Jiminy's Jamin Journal
« Reply #77 on: February 28, 2007, 07:47:28 AM »
yesterday:

warmup: 2x4 alt one arm neg pullups and elevated pushups

half crossfit wod: 5x100m soccer field sprint & walk back
first and slowest 29sec, each one faster, final fastest 23.48sec
not enough rest to continue for 5 more

later in the evening: trampoline

I just don't have running or jumping legs

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Re: Jumpin Jiminy's Jamin Journal
« Reply #78 on: March 01, 2007, 11:41:45 AM »
1-Mar   wu: 3x12 pullups & 60# OHS with 1x12 of dips, pushups, hspu -20#
   wod: 7x3 BS 135#, 155, 175, 185, 190, 195, 200
   
28-Feb   trampoline work and handstand falls and rolls


I really was glad to get 3x12 pullups.   However, I don't think I have 3x13 in me just yet.  That may take another two weeks.
3x12 was more of a workout than a warm up.  I hope to get to 3x15 as a warmup in a couple months.

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Re: Jumpin Jiminy's Jamin Journal
« Reply #79 on: March 05, 2007, 07:51:18 AM »
3-Mar   3x3 pullup +25#, OHS (85#, 95, 115-f, 95), hspu -10#, k2e
   1x3 pushup + 25#, dip +25#, hspu limited rom, toes to bar

5-Mar   3x13 pullup, OHS +60#
   1x13 dips, pushups, hspu -30#
   7min skipping off and on

Woo-Hoo! 3x13 accomplished, but this is still feeling like a major workout, not quite a warm up yet.  Adding 8% per week is still a bit much, hopefully I can still get 3x15 by March 25th - my b-day; I would be happy, especially if it just felt like a warm up; yet, I don't think that will be for several more months.