I’ve been lifting weights since the end of summer this year. My previous experience is a long time of pretty much just training chins and general bodyweight stuff. I’m a traceur (guy who does parkour) and my main goals are to improve my athletic ability and getting strong.
Gaining weight is not currently one of my goals, I need to stay light for parkour, and soon sprinting.
For those who don’t know this is parkour; Origins - YouTube
This isn’t me and I’m nowhere near as good as him, but give it time
Stats
Height- 1.67 meters (5’6")
Weight- 65 kilograms (143 pounds)
Waist- 74 cm (29’)
Hip- 91 cm (36’) I’ve got squatters ass
Bodyfat- 9% (7-point caliper test)
Lifts
Squat- 95kg x 4 (209 lbs)
Platform RDL- 95kg x 6
Bench- 60kg x 6
Overhead Press- 40kg x 10 RPed
Barbell Row- 70kg x 6
Chins- One arm chinup
Vertical Jump- 27’
I primarily want to get stronger in the squat as well as greatly increasing my hamstring strength, I’m glute dominant presently. Barbell presses are a weak-point for me and need to be brought up obviously.
Goals
Squat- 145 x 1
Bench- 100 x 1
Overhead Press- 70 x 1
Vertical Jump- 35"
Broad Jump
2.26 meters (89")
2.40 meters (94.5") PR
2.38 meters (94")
2.42 meters (95") PR, this is a pr by about 15cm (6")
That’s a good sign for the rest of the workout
Low-Bar Full Squats
60 x 5
80 x 4
90 x 1
102.5 x 2, PR too easy
110 x 2 PR hell yeah
97.5 x 4 x 2,2,2,3
Romanian Deadlift off the Floor.
80 x 6
100 x 4
112.5 x 4 PR
Alternating Pistol Squats
BW x 3
+20 x 2 x 4,3
Glutes were killing me by this point
Natural GHR x BW x 4
Finally going all the way to the ground, not pausing but touching.
Hanging Leg Raise x 3 x 10,10,10
That was a really good workout. I’m really hitting the groove with the low-bar position now, been squatting high-bar for a while due to shoulder problems. I’m filmed all my sets and every rep was below parallel.
Really happy with the RDLs to, I wanna get these up, I need some strong hamstrings.
I chose pistol squats because I don’t like lunges with a barbell and I don’t have heavy enough dumbbells. Happy with BW+20 for them though.
Will barbell pressing really help that much for parkour?
BTW being glute dominant is a good thing. It’s like being triceps dominant in the Bench Press: it’s really the best muscle group to have as the dominant muscle group.
[quote]Bloobird wrote:
Anyone know anything about the prilepin’s chart? Worth it to adjust my rep ranges on the squat to fit with it?[/quote]
It’s a good reference point. But as a beginner your %s can be a little goofy. You might be able to do 90% for 12 reps. If you’re still at that point, Prilepin’s chart isn’t going to help you a whole lot. It might hold you back from doing the work you’re capable of.
[quote]FightingScott wrote:
Will barbell pressing really help that much for parkour?
BTW being glute dominant is a good thing. It’s like being triceps dominant in the Bench Press: it’s really the best muscle group to have as the dominant muscle group. [/quote]
I’m sure that the barbell movements will help. I don’t see movements like dips+handstand pushups (popular in the parkour community) would help, but barbell pressing movements wouldn’t. I think it is just a matter of getting stronger in anyway as well as practicing the movements.
Was going to do the tempo runs but it was pitch black and freezing outside so I took the 50 burpees challenge instead. Pretty chuffed with my time. I did it in 2:37. I honestly think I miscounted, I will film it next time.
Overhead Press
Bar x 10
30 x 5
35 x 3
40 x RP x 7-3-1 (11 Total)
Close Grip Bench Press
30 x 10
40 x 6
50 x RP x 7-4-2 (13 Total)
Chinup (Supine Grip)
BW x 15
+20 x 8
+40 x 3
+50 x 1
+55 x 1
That’s a 121 kg total (I weighed in at 66kg)
Dips x BW x 14
Kneeling Ab Wheel x 2 x 15,12
Dragon Flag x 2 x 4,4
Good day, I’m going to stick with the OHP weight for another week. Still haven’t gotten my boards so I subbed close-grip bench. I’ll get that done for next week’s workout.
Haven’t done weighted chins for a while. I’m fairly happy with my 1RM, I’d like to get up to double bodyweight.
[quote]FightingScott wrote:
Double bodyweight has gotta come soon. [/quote]
Yeah, it’s pretty easy for me, being so light. I think I’ll train weighted one every 2 weeks and do one arm stuff then rest of the time. The only person I know who has double bodyweight chin got it by accident, while training one armers.
Broad Jump
2.20m
2.38m
2.45m PR
2.55m (Fell backwards and touched ground with hands, didn’t count it)
2.47m PR
I measure these starting from my toes and measuring to where my heels land.
Low-Bar Full Squat
60 x 5
80 x 4
90 x 2
100 x 10
110 x 7 x 1,1,1,1,1,1,1
Turned my head when putting the bar back in the rack, felt something in my collar-bone, moved on.
Floor Romanian Deadlift
80 x 0, my collar bone hurt when trying to hold the barbell
Chinups
BW x 0, hurts to hold hand overhead, or to roll my shoulders forwards
Workout ended there. Squats were strong. Pissed off about my collar-bone, FUCK. Hopefully it will be fine tomorrow, no way of knowing though
Military Press
Bar x 10
30 x 5
40 x 3
47.5 x 2 PR
45 x 3 PR
Close Grip Incline Press (Forgot to use my boards, will use them next Friday)
40 x 6
51 x RP x 5-3-2 (10 Total)
Chinups
BW x 20, 15
ALternating One Arm Isometrics at 90* x 4 x 12, 8, 8, 6 Seconds
Dips x BW x 14, 10
Barbell Curls Did a rest pause set, didn’t write anything down
Good workout, hoping for more reps on the military press. I’m going to do a cycle of using one-arm isometrics at my sticking point, hopefully when I’m done with them both my OAC and weighted chins will be stronger.
Front Squat
40 x 8
60 x 5
70 x 3
80 x 1
90 x 1
95 x M
Floor Romanian Deadlift
90 x 4
100 x 4
115 x 5
Chinups
BW x 20, 15 (These aren’t maximal)
One Arm x BW+1kg x 3 x 1,1,1
Shrugs
80 x 10
100 x 15
Dumbbell Swings x 20kg dumbbell x a bunch
Decided to max out front squats, much stronger than I was expecting!! I was expecting ~80kg, so all those warmups probably robbed me from the 95kg. I only did these because this was the last time I’d be free squatting for a while, will be box squatting from now on.
Happy new year to those reading my log. I just wanted to say good luck with all of your goals for 2009!
Here are some of mine
2.5 x Bodyweight Squat
3 x Bodyweight Deadlift
1.5 x Bodyweight Bench
1.25 X Bodyweight Overhead Press
5 One Arm Chins Each Arm
2 x Bodyweight Front Squat
Broad Jump 120"
Vertical Jump 36"
Power Clean 1.5 x Bodyweight
All while maintaining 6-8% body fat
