I've been working up from +15lbs since the start of this school year, and my current working set up in pull ups is 4x5 with 25lbs(11.3kilos) extra. i feel alot stronger, and today i managed a +55lb (25kilos) pull up! I don't have much longer before i take a deload week, and then begin focusing on endurance, so i'm hoping that i'll be able to develop a pretty good level of strength-endurance through the spring and summer before focusing on heavy stuff again next fall. Maybe by then i'll be capable of a 1.5x bodyweight pull up. Of course, that means adding on 31lbs to my current maximum, so we'll see.
Once i start my power biased endurance training, I think i'll be going to the Ymca more so i can utilize their pull bars with one higher than another (maybe 1 foot in difference..? i'm not sure) for ballistic pull ups. I'd really like to be able to comfortably do bar muscle ups by just doing a hand change mid pull up, rather than having to develop a false grip.
who knows? maybe this stuff isn't far off..
Friday, November 30, 2007
Tuesday, November 27, 2007
Anders and Kai Wee
these are the older brothers of my friend Olaf; they're into all sorts of things, but any sort of movement or art interests them. This is their barefoot climbing video.
Thursday, November 22, 2007
Chinese Oly Lifters
The Shape of Things
It's thanksgiving today, and i've decided that i will make a blog to keep tabs on my long term training progress, while i take care of day to day stuff on Apk. I'm hoping to post some pictures and videos of myself and some things that are truly inspirational down the road. I'm seeking a very balanced, large capacity of overall work, strength, and endurance physically, so i can do what i love most-to play. At the moment I am practicing the discipline of parkour, and from time to time i go bouldering as a change of pace
/difficult challenge. In addition, I play missions, slackline from time to time, and pursue various projects that are challenging or on a large scale. (this past summer my friends and I spent some 70 work hours digging a 9 by 7 ft hole that was going to have a clubhouse built inside, but the park authorities bulldozed it the week we got the pieces of the clubhouse down to the forest) I also play baseball, and though it was once the focal point of my life, i've changed my mindset towards improving my overall ability to move; not just my skills in baseb
all.
I have been training parkour for about 17 months as of today, and i have been focusing on physical development for that whole time, while spending a smaller portion working on techniques, balance, and basic movements. I have been trying to develop my strength to a solid level, from which i will progress the skills i accomplish (muscle ups, somewhat heavy pulls and dips, etc.) to higher levels of endurance. When the weather gets warmer the amount of technical practice that i do will definitely increase, and i'll try to advance my parkour as far as possible.
I have been training using a variation of the Russian Conjugate Method so as to develop endurance and strength simultaneously, and i will be emphasizing the endurance part in a month or two as i head into baseball season.
Here's where i'm at at the moment:
I am 16, 173 lbs (78.5 kilos) and 6 feet (183cm)
Broad Jump: 9 ft
Pull ups: 17
Dips: 17
Muscle ups: 1
i don't know what my max deadlift and squats are, and i don't plan on testing for a while. Right now i'm allowing my legs to adapt to a medium sized workload as i encountered a mild overuse injury, coming out of a rest period way too fast.
Right now I am in a 4 week progression cycle, so i can't say "this is what i'm doing". instead, this is what i did yesterday and the day before for my heavy days:
Upper
-4x4 pull ups (+25lbs, v. wide-touching-wide-shoulder)
-3x6 dips (+20lbs)
-3x4 OaDb press (50lbs)
-4x4 One leg Calf Raise (+180lbs)
-3x6 shin flexion (100lbs)
-2x1 wrist roller (10lbs)
-4x6 internal rotation (45lbs)
-4x7 cuban rotation (25lbs)
-4x6 face pulls (12 plates)
Lower and Abs
-Front squat..10-6-5
loads: 45-95-135
-Romanian deadlift..10-6-5
loads: 135-205-225
-4x6 knees to elbows
-4x8 landmine twists (60lbs)
/difficult challenge. In addition, I play missions, slackline from time to time, and pursue various projects that are challenging or on a large scale. (this past summer my friends and I spent some 70 work hours digging a 9 by 7 ft hole that was going to have a clubhouse built inside, but the park authorities bulldozed it the week we got the pieces of the clubhouse down to the forest) I also play baseball, and though it was once the focal point of my life, i've changed my mindset towards improving my overall ability to move; not just my skills in baseball.I have been training parkour for about 17 months as of today, and i have been focusing on physical development for that whole time, while spending a smaller portion working on techniques, balance, and basic movements. I have been trying to develop my strength to a solid level, from which i will progress the skills i accomplish (muscle ups, somewhat heavy pulls and dips, etc.) to higher levels of endurance. When the weather gets warmer the amount of technical practice that i do will definitely increase, and i'll try to advance my parkour as far as possible.
I have been training using a variation of the Russian Conjugate Method so as to develop endurance and strength simultaneously, and i will be emphasizing the endurance part in a month or two as i head into baseball season.
Here's where i'm at at the moment:
I am 16, 173 lbs (78.5 kilos) and 6 feet (183cm)
Broad Jump: 9 ft
Pull ups: 17
Dips: 17
Muscle ups: 1
i don't know what my max deadlift and squats are, and i don't plan on testing for a while. Right now i'm allowing my legs to adapt to a medium sized workload as i encountered a mild overuse injury, coming out of a rest period way too fast.
Right now I am in a 4 week progression cycle, so i can't say "this is what i'm doing". instead, this is what i did yesterday and the day before for my heavy days:
Upper
-4x4 pull ups (+25lbs, v. wide-touching-wide-shoulder)
-3x6 dips (+20lbs)
-3x4 OaDb press (50lbs)
-4x4 One leg Calf Raise (+180lbs)
-3x6 shin flexion (100lbs)
-2x1 wrist roller (10lbs)
-4x6 internal rotation (45lbs)
-4x7 cuban rotation (25lbs)
-4x6 face pulls (12 plates)
Lower and Abs
-Front squat..10-6-5
loads: 45-95-135
-Romanian deadlift..10-6-5
loads: 135-205-225
-4x6 knees to elbows
-4x8 landmine twists (60lbs)
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