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Messages - Joe

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796
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 02, 2019, 05:32:08 am »
02-06-19

Run --

3.86mi in 35:42 [9:41 pace]

SS1A SL Calf Raise
+16 x 10, 9, 8 [+BW burnout + double leg burnout]

SS1B Pistol Squat
BW x 4, 4, 4

Notes

Nice easy run [avg HR ~148, which is solid in this heat]. 25c/75f outside today, so I melted. Remembered to wear a hat + sun screen, though.

This makes this week a running volume PR since starting up again -- 18.3mi/30km.

Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

797
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 01, 2019, 04:56:25 am »
01-06-19

Run --

Total 10.2km ~6k easy then 3k progression [5:41, 5:18, 4:52], then cooldown jog. Total time 1:01:05

Notes

Didn't plan on this, and legs felt quite heavy/slow for first while, probably because of pistol squats the other day. Just felt like pushing it lightly after a while, though, so did this.

798
Pics, Videos, & Links / Re: beast
« on: May 31, 2019, 06:46:24 pm »


one arm frenchie on a 10mm (~.4 inch) edge  :wowthatwasnutswtf:

799
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 31, 2019, 12:25:50 pm »
31-05-19

Workout

SS1A Chinups
BW x 2
+16kg x 4, 4, 4

SS1B Dips
BW x 2
+16kg x 4, 4, 4

SS2A Wide Grip Pullups
BW x 7, 6

SS2B KB OHP
16kg x 8, 8

Deadhang Repeaters
Top ledge x BW x 2 x 6x(5on/5off) [i.e. two sets of 6 clusters of 5 seconds hanging/5 secs rest] -- failed right at end of last hang of second set.

Kneeling Ab Wheel
BW x 10, 10

Hanging Knee Raise
BW x 7, 6

Notes

Really liked the repeater protocol, even if it is unwieldy to log. Got a real forearm pump going, whereas w/ the 10-15s sets I don't really get that. Figure pump is good -- the repeater thing is more like a bodybuild rep scheme, which I think is good. My fingers are not very "mature" yet, so it's good to just get lots of TUT/practice doing it + build some specific muscle. Can progress them by increasing sets, then changing the timing -- gold standard in climbing community is 7on/3off.

Felt strong overall! I fucking suck at hanging knee raises, lol, must stick with them.

Exams started -- likely no climbing till they're finished (21/6) since it's so time consuming.

800
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 30, 2019, 05:34:02 am »
30-05-19

Run --

Easy

Total 3.70mi in 35:05 [9:29 average]

Pistol squat
BWx3,3,3

SL Calf Raise
+16x8,8
SL+DL burnout

Notes

Bad sleep, legs felt totally flat. Still, run is worthwhile and this stuff happens.

Quote from: adarqui on May 29, 2019, 11:41:02 pm
Quote from: Joe on May 29, 2019, 09:31:04 am
29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

my advice might be a bit useless considering i don't do drills and i'm slow. :ninja:

i don't really understand a/b skips tbh.

butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.

as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.

2cents!

pc!

Thanks! Might play around with it a bit -- probably mostly, as you say, as part of warmup for a session/workout when I start incorporating those again.

801
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 29, 2019, 09:31:04 am »
29-05-19

Notes

After yesterday's feel good vibes I couldn't really sleep last night and feel beat up.  :wowthatwasnutswtf:

Rest day. Flat upstairs started leaking into mine, and I've got final exams coming up. Stress abounds. Training may take a slight back foot, but it keeps me feeling good when otherwise stressed so I'm not dropping it.

@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

802
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 28, 2019, 05:04:09 am »
28-05-19

Run --

Easy

Total 4.64mi in 45:02 [9:42 average]

Threw in six strides towards the end as part of the run

SL Calf Raise off a step
+16 x 8, 7 7
then BW burnout, then DL burnout

Glute circuit

Notes

Another distance 'PR', kept it really easy. Feeling good.

803
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 27, 2019, 03:50:27 pm »
Quote from: adarqui on May 27, 2019, 02:56:56 pm
can you do those single arm chinups now?

imagining your lats/fingers must be way stronger now after being consistent with the climbing stuff.

Nah, haven't been climbing frequently/regularly enough for those sorts of strength gains -- probs lost a bit of strength last couples months tbh. When I was going 3xweek i could do a pretty controlled negative without any pullup specific training, so with lifting + regular climbing I think it'll be really attainable.

804
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 27, 2019, 01:19:08 pm »
27-05-19

Workout ---

SS1A Chinups
BW x 2
+16kg x 3, 3, 3

SS1B Dips
BW x 2, 10, 9, 9

SS2A Wide Pullups
BW x 5, 5

SS2B KB OHP
16kg x 6, 6

Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]

Glute activation circuit

Kneeling Ab Wheel
BW x 8, 8, 8

Notes

ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.

Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!

805
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 26, 2019, 11:41:36 am »
26-05-19

Run --

Easy

Total 4.35mi in 39:24 [9:03 average]

Notes

Felt good! Not much to report. Upper body lifting tmrw.

Think this is very marginally the longest distance I've run since starting up again.

806
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 25, 2019, 01:02:53 pm »
25-05-19

Run --

Easy, mostly on grass, 5 or so strides near the end

Total 4.03mi in 36:18 [9:00 average]

SL Calf Raises off a ledge
+16kg x 6, 6
BW x 14
DL burnout set [didn't keep count]

SL Glute circuit --
Adductions
Clams
Bridge
Donkey Kicks

Notes

PT was a bit concerned I had weak calves, so shall make sure do this calf work regularly after runs.

It's fucking hot (to me) -- like 24C (75F). Not used to this, lol.

807
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 24, 2019, 11:35:05 am »
Quote from: seifullaah73 on May 24, 2019, 11:13:58 am
I have had hip impingement before and what helps is using bands.

<a href="http://www.youtube.com/watch?v=sKQI7QBr9Cw" target="_blank">http://www.youtube.com/watch?v=sKQI7QBr9Cw</a>

The physio tried several stretches like this as part of the assessment and none made any difference with internal rotation mobility, which was part of what led him to think it was this particular form of impingement, alas

808
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 24, 2019, 06:36:16 am »
23-05-19

Workout

SS1A - Chinups
BW x 7, 7, 6

SS1B - Dips
BW x 7, 7, 6

SS2A - Wide Grip Pullups
BW x 4, 4

SS2B - KB OHP
16kg x 5, 5

Deadhangs on fingerboard
Top leg x 12s, 12s, 12s

Then at dr's orders messed around with various glute things I could do at home.

BSS
BW x 10, 10 [think this is a no go, alas, get real blockage in the injured hip at the bottom and can feel some sort of grinding, eep]

SL Glute Bridge [shoulders and feet on floor]
+16kg x 10

SL Glute Bridge [shoulders elevated]
BW x 12

SLDL
+16kg x 6 [little awkward doing this with weight in only one hand, haha]

Notes

Set up a chin/dip station in my flat like 10 days ago, which has been nice, so been doing some strength stuff regularly again.

Doc emphasised glute _strength_ rather than just activation, so messed around with some exercises for that. None of these leg exercises really clicked. May well need to get a gym membership again, it seems.

Today (24th) is rest, then light run tomorrow.

809
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 23, 2019, 12:53:21 pm »
Update and suchlike

Back again!

Kept up climbing a bit, mostly 1xWeek.

Been back running for about a month now, like 15-25km a week all easy. Hip still hurts at times, though. So, back to (new) physio (who has a 2:2x marathon PB!). They're pretty confident I've got femoroacetabular impingement, so I'm waiting to get my hip imaged some time soon. It's just such a weird injury since I have like no tightness/flexibility issues, just this weird internal pain. Was amused when doctor said I should get back to the gym and squat heavy, though.

810
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 26, 2018, 12:56:44 pm »
Popping back to say that my finger healed up and I've been climbing regularly and loving it. Hip has been decent enough to let me run to the gym every now and then, so I might start logging some light running again soon, but no promises on that front. Might try to get some climbing videos up here if I can take some good ones.

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