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Messages - Joe

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1
BW - 66.9

Workout

Chins
BW x 3, 3
+13 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s, 5s, 5s

Planche Lean
BW x 5s, 5s

Tuck Planche
BW x 13s [much cleaner form than last time], 13s, 13s, 13s

Notes

Down 3.5-4kg now from start depending on what start point is defined as, and absolute strength is about the same (fairly easy sets of 6 w/ 80kg total on chinups, for example), which is exciting. Looking a lot leaner. Ab fat remains stubborn, of course, but hopefully the next 3kg will sort that out.

The fact that absolute strength numbers are staying the same (maybe slightly improving? Haven't maxed out, ofc, so can't be sure) makes me feel more comfortable with the fact that my weight is moving down pretty quickly. That and the fact I don't _feel_ too tired or weak or anything.

For planche I'm going to do more sets of shorter hold in future, just to improve rep quality. The first one was great, the others shaky. Serratus strength/shoulder blade positioning still feels like the weak point.

Been super busy and training not been a top priority, glad to get two lifting sessions in though, as that's probably what's required as a minimum to maintaning muscle up top, running an extra, will probably be able to get one in on Sunday, maybe tomorrow morning if I feel energetic, but might benefit more from just sleeping.

Next lifting sesh will be doubles w/ +32kg, and if I'm still ~67kg then that's sets w/ +48% of my bw, which is kind of startling to me.

2
08-10-19

BW - 67.7

Run

4.43mi in 39:05 [8:49 pace]


3
Track & Field / Re: 2019 World Championships
« on: October 08, 2019, 07:41:59 am »

i think he won gold in the in the 2017 world champs.

he's now looking like a gold medal threat in Tokyo. i like the dude, hope he stays healthy and can have some great jumps there.

pc!

Yeah, first to defend the high jump world championship title. Sotomayor won it twice as well, but at non-consecutive games.

Hoping Barshim is still in shape for 2020, I'm sure he's dreaming of Olympic gold.

4
07-10-19

BW - 68.1kg

Workout

Chins
BW x 3, 3
+16 x 2
+26.5 x 4, 4, 4

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW X 5s
+8 x 5s
+13 x 7s, 7s, 7s

Dips (+18.5)
BW x 5
+8 x 3
+16 x 6, 6, 6, 6

Notes

Think those 67.x weigh-ins last couple of days were more to do being a bit "depleted"/dehydrated than anything else, though consistent 67.x weights will be the case this week if I stick to good diet.

4x4 was on the table for the chins, but I don't want to push them too close to failure at the moment.

5
06-10-19

BW - 67.4kg

Waist @ navel - 78.5

Neck just under larynx - 36cm

Per the Navy body fat formula this puts me at 13.6% body fat, which seems about right. So to get to ~10% I need to lose another 3-4kg. That's fine by me -- optimal BMI for climbing (which I'll extent for my purposes to OAC strength) is 21 apparently, which for me is around 63kg.

May run later today.

6
05-10-19

Run

3.61mi in 35:33 [9:50 pace]

ETA

weighed self just before getting into bed, about 90 mins after eating a big meal.

67.7kg!!! or 149.3lbs, first time under 150lbs for a long long time I'm sure

7
04-10-19

BW - 68.7

Workout

Chins
BW x 3, 3
+16 x 2
+29 x 2, 2, 2, 2, 3

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+13 x 5s
+10.5 x 5s, 5s

Planche Leans
2 sets warming up

Tuck Planche
BW x 12s, 12s, 12s, 12s

Notes

Felt possible to go for a triple on the last set of chins, and wasn't too bad in the end. That's good since I have to jump 3kg up to 32kg for the set doubles session, since I have no convenient way to load something intermediate.

Back to weighted hangs. Felt nice. A bit weaker than I left off, but endurance hangs are v different, so I'm sure it'll come back nicely.

Planche progressing well.

8
03-10-19

Run

3.68mi in 33:09 [8:59 pace]

Notes

Quick pace for me, but still easy effort (and low 150s HR).

Lift tmrw.

9
01-10-19

BW - 68.6

Workout

Chins
BW x 3, 3
+10.5 x 6, 6, 6, 6, 6, 6

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one.

Giving fingers some rest. Might move back to the 5-10s hangs soon.

10
28-09-19

Run

Warmup

Fartlek -- 15 x (1 on/1 off), about 7:15/mi on and 8:50/mi off

Cooldown

Total 5.28mi in 44:23

11
27-09-19

BW - 69.3

Workout

Chins
BW x 3, 3
+8 x 2
+24 x 4, 4, 4, 4

Deadhangs
3FD@24mm
BW x 5s
3FD@21mm
BW x 5s
3FD@18mm
BW x 5s, 27s, 23s

Planche Lean
2 sets just fiddling about/warming up

Tuck Planche
BW x 8s, 8s, 8s, 11s

Notes

Weight continues to move well. Have got in the rhythm with dieting -- no desire for snacks any more.

Tuck planche balance/focus a bit shoddy -- weakness feels like the serratus/shoulder blade control rather than delts as such. Good to work on that stability, probably helpful to avoid injury with OAC stuff too. Will get better as I practice the movement, but, yeah, exciting that strength feels like it's there. Hopefully can move to pushups or advanced tuck soon.

Up to 25.25 for the next 4 rep sesh.

12
26-09-19

Stationary bike

30mins @ ~105 HR average

Notes

Just some light work to keep activity up. Will definitely run in one of the next two days, and may climb rather than lift on the other, undecided.

13
25-09-19

Run

3.07mi in 29:44 [9:40 pace]

Notes

Running while cutting feels tough. Hoping to finish this cut in about 4-5 weeks.


14
24-09-19

BW - 69.7

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+29 x 2, 2, 2

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 5s, 25s, 19s

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one. I think I'll add weight to the doubles when I get 5x2.

Weight moving in the right direction.

15
23-09-19

Run

3.51mi in 34:29 [9:49 pace]

Notes

Used to be good at pre-breakfast running but this felt terrible. Should re-adapt soon hopefully.

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