616
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 11, 2019, 12:26:37 pm »
11-09-19
Run
2.92mi in 27:21 [9:20 pace]
Run
2.92mi in 27:21 [9:20 pace]
Show Posts
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617
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 10, 2019, 09:48:43 am »- run 9.43 km in 52:59
first 4km with gf, extra slow because she was struggling on the back-to-back. explored olympic park, it's nice. about 1.5km in the other direction from where we're staying from the park we ran to yesterday, and more pleasant to get to (less time on busy roads).
- stretch
Canal path in the Olympic Park is where I fucked up my ankle in a pothole, so watch out for that
618
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2019, 06:59:55 am »
09-09-19
BW - 70.1
Workout
Chins
BW x 3, 3
+ 8 x 2
+ 16 x 1
+ 32 x 1
Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1
OAC ISO @ 120*
-8 x 5s
OAC ISO @90*
-8 x 8s, 8s
Assisted OAC
-24 x 1
Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s
Dips
BW x 5
+8 x 3
+16 x 8, 7, 6
Notes
Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?
Just need to pick something I think is going to work for me and stick with it.
Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
BW - 70.1
Workout
Chins
BW x 3, 3
+ 8 x 2
+ 16 x 1
+ 32 x 1
Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1
OAC ISO @ 120*
-8 x 5s
OAC ISO @90*
-8 x 8s, 8s
Assisted OAC
-24 x 1
Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s
Dips
BW x 5
+8 x 3
+16 x 8, 7, 6
Notes
Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?
Just need to pick something I think is going to work for me and stick with it.
Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
619
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 08, 2019, 04:48:52 pm »got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.
oh shit! i hope that works out all right tonight! am afraid i'm not able to offer you a place to stay as i'm not in town tonight, but if you need a hand getting settled in the coming weeks hmu
thanks man. we found a great airbnb, thank god. gonna be here the next few weeks while we look for places to live. we'll probably end up in the east, mile end/bow or out here. where's your gf live?
We're also in east london, and Mile End is my nearest parkrun, so if you end up out there we could do some regular training runs together.
Am sadly not free for parkrun next week (14/9), but would be keen to get involved in future adarq.org squad parkruns, though!
Btw, I've heard Singburi on Leytonstone High Road is one of the best thai places in london, so maybe check that out
620
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 08, 2019, 12:03:21 pm »
08-09-19
Workout
Stationary bike, 30 mins aiming for ~120 HR
Notes
Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.
Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
Workout
Stationary bike, 30 mins aiming for ~120 HR
Notes
Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.
Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
621
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 07, 2019, 10:46:25 am »
07-09-19
Run
1.98mi in 18:42 [9:25 pace]
Notes
Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!
Run
1.98mi in 18:42 [9:25 pace]
Notes
Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!
622
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2019, 04:34:13 am »got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.
oh shit! i hope that works out all right tonight! am afraid i'm not able to offer you a place to stay as i'm not in town tonight, but if you need a hand getting settled in the coming weeks hmu
623
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 05, 2019, 09:35:36 am »
05-09-19
Bouldering ~2 hours
Notes
First time I've climbed in ages, so my "climbing brain" felt very stupid + clumsy, but this was the best I've ever been, I think. The strength made a huge difference. If I want to start climbing like 2xWeek then i'll improve super fast, but not sure that I want to commit the time to that just yet. Want more strength and OACs first.
Played around a little bit in the strength training section of the gym, friend egging me on to try OACs. This was after about 1 hour of climbing, and I'm still a little sore from the last OAC session, so wasn't expecting much. Couldn't pull up at all, really, but could do a good ISO at like 120* and 90*, so progress feels like it's coming along.
Bought a nylon strap the other that I will sling over my pullup bar at some and tie weights to try out assisted/countweight OACs in the next sess.
Exciting news: was late for something yesterday so decided to run to the meeting, ended up being like a mile through the city streets in ~7.30ish. Ankle not too bothered by it! So, am therefore going to get back to light running, just like ~30 mins easy every other day or so. Hopefully build back ankle strength slowly. Should also contribute to the weight/fat loss plan.
Bouldering ~2 hours
Notes
First time I've climbed in ages, so my "climbing brain" felt very stupid + clumsy, but this was the best I've ever been, I think. The strength made a huge difference. If I want to start climbing like 2xWeek then i'll improve super fast, but not sure that I want to commit the time to that just yet. Want more strength and OACs first.
Played around a little bit in the strength training section of the gym, friend egging me on to try OACs. This was after about 1 hour of climbing, and I'm still a little sore from the last OAC session, so wasn't expecting much. Couldn't pull up at all, really, but could do a good ISO at like 120* and 90*, so progress feels like it's coming along.
Bought a nylon strap the other that I will sling over my pullup bar at some and tie weights to try out assisted/countweight OACs in the next sess.
Exciting news: was late for something yesterday so decided to run to the meeting, ended up being like a mile through the city streets in ~7.30ish. Ankle not too bothered by it! So, am therefore going to get back to light running, just like ~30 mins easy every other day or so. Hopefully build back ankle strength slowly. Should also contribute to the weight/fat loss plan.
624
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 02, 2019, 08:52:38 am »
02-09-19
BW - 70.2kg
Workout
Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1
OAC Negatives
BW x 8s, 7s, 5s, 4s
Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]
Notes
Just a quick one.
Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.
Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.
Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.
Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.
Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.
BW - 70.2kg
Workout
Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1
OAC Negatives
BW x 8s, 7s, 5s, 4s
Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]
Notes
Just a quick one.
Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.
Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.
Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.
Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.
Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.
625
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2019, 04:56:48 am »
31-08-19
Middle knuckle of left ring finger is a bit sore today, so I'm not going to do any finer/grip work between now and Thursday's climb. I am almost certain this happened on the 3 finger drag climb. Normally I go right from whatever half crimp weight I'm using to doing the same load for 3FD work. I had a feeling yesterday, though, that that would be dumb since the 16kg hang was so maximal, but I didn't listen to my gut on that one, and now I'm paying the price. It's not too sore, so hopefully it heals up quickly enough.
Once finger is feeling recovered I might switch up the grip stuff to longer hangs. I've been doing some reading and the suggestion is that hangs in the 20-40s range are good for building up tendon/pulley/ligament conditioning, so hopefully playing around with that for a month or so might help me stay a little more injury resistant in my fingers.
Middle knuckle of left ring finger is a bit sore today, so I'm not going to do any finer/grip work between now and Thursday's climb. I am almost certain this happened on the 3 finger drag climb. Normally I go right from whatever half crimp weight I'm using to doing the same load for 3FD work. I had a feeling yesterday, though, that that would be dumb since the 16kg hang was so maximal, but I didn't listen to my gut on that one, and now I'm paying the price. It's not too sore, so hopefully it heals up quickly enough.
Once finger is feeling recovered I might switch up the grip stuff to longer hangs. I've been doing some reading and the suggestion is that hangs in the 20-40s range are good for building up tendon/pulley/ligament conditioning, so hopefully playing around with that for a month or so might help me stay a little more injury resistant in my fingers.
626
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2019, 12:40:18 pm »
30-08-19
BW - 69.9
Workout
Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s
KB OHP
16 x 12, 12
(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5
Notes
Back-to-back sub-70kg days. I'm coming for your adarq.
Well, that's all a lot stronger when not done immediately after a brutal series of chins.
17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.
Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).
Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?
BW - 69.9
Workout
Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s
KB OHP
16 x 12, 12
(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5
Notes
Back-to-back sub-70kg days. I'm coming for your adarq.
Well, that's all a lot stronger when not done immediately after a brutal series of chins.
17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.
Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).
Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?
627
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 30, 2019, 11:47:59 am »also i'm stuck in 'merica for another week because the UK government, in its wisdom, decided to make the visa application process a gigantic and unpredictable pain in the ass. in its defense, all countries do that. on the other hand, fuck borders.
the uk is especially talented in this regard
628
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2019, 05:02:09 am »The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.
great work on the PR but damn wtf. that's major!!@#
Yeah it's not super pleasant. I'm not really surprised, though. Eccentrics always make me super sore, and OAC stuff is by far the most intense eccentric work + on top of that it's basically a new movement, so doing extreme overload eccentrics with a new movement is the perfect combo for soreness. I think the thing that puts it over the edge, though, is that lat soreness has always felt really different to the soreness I get in other muscles. It's a lot less "sharp" like chest/hamstring soreness, and a lot more dull/thick feeling. Hard to explain.
629
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2019, 12:15:27 pm »
29-08-19
BW - 69.9kg
Workout
Chins
BW x 3, 3
+16 x 1
+32 x 1
OAC Negative
BW x 1, 1
KB Swing
24 x 10 x 10 [EMOM]
Notes
Pretty surprised by my weight. I usually weigh right before my workout, so I'm all fed etc., so it's not really a "minimal" BW like you get if you weigh first thing in the morning. Today I weighed at the end of my workout, so probs a few hundreds grams lighter than I'd normally weigh because of water loss. In any case, I'm pretty sure that's the first time I've officially clocked <70kg in my 20s, lmao.
Swings not too bad.
I've got way over excited about having OAC negatives to play with. I need to just not touch the chinup bar until Sunday or Monday.
Tomorrow, pushing + hanging + core. Need to get back on my previous sort of workout schedule, that was really suiting me. Need to rest up and put in quality OAC work rather than messing around. Also need to get back in the climbing gym -- going next Thursday with a friend, so that's locked in.
BW - 69.9kg
Workout
Chins
BW x 3, 3
+16 x 1
+32 x 1
OAC Negative
BW x 1, 1
KB Swing
24 x 10 x 10 [EMOM]
Notes
Pretty surprised by my weight. I usually weigh right before my workout, so I'm all fed etc., so it's not really a "minimal" BW like you get if you weigh first thing in the morning. Today I weighed at the end of my workout, so probs a few hundreds grams lighter than I'd normally weigh because of water loss. In any case, I'm pretty sure that's the first time I've officially clocked <70kg in my 20s, lmao.
Swings not too bad.
I've got way over excited about having OAC negatives to play with. I need to just not touch the chinup bar until Sunday or Monday.
Tomorrow, pushing + hanging + core. Need to get back on my previous sort of workout schedule, that was really suiting me. Need to rest up and put in quality OAC work rather than messing around. Also need to get back in the climbing gym -- going next Thursday with a friend, so that's locked in.
630
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2019, 05:31:01 am »
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.