Author Topic: warpspeed to the new scenario  (Read 254218 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #570 on: June 03, 2019, 12:16:31 pm »
+2
03-06-19

BW = 71.2kg

Workout

SS1A Chins
BW x 2
+16 x 5, 4, 3
BW x 9

SS1B Dips
BW x 2
+16 x 5, 5
BW x 12

Deadhangs
Top ledge x BW x 5s, 5s
Middle ledge x BW x 9s, 9s, 9s

Kneeling Ab Wheel
BW x 12, 12

Ab Compression holds [like this: https://www.youtube.com/watch?v=yQXnOuQqKYc] stretch hamstrings during rest
BW x 10s, 10s

Notes

2/7 exams done. Hardest one was today and went okay. Abbreviated and kind of weak feeling workout, but still happy. Alternating w/ max hangs and repeaters, happy to get 3x9s on the middle ledge.

Compression stuff feels pretty useful for climbing. Hard core stuff is either holding a solid hollow position (so ab wheel good for that), or bring legs really high. Also, my quads always cramp up if I do L-Sits or the off leg during pistol squat, so good way to work on that particular trait.
« Last Edit: June 03, 2019, 12:20:42 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #571 on: June 05, 2019, 05:05:37 am »
+1
05-06-19

Run --

3.06mi in 29:03 [9:29 pace]

Notes

Had a time press this morning so squeezed this in w/o accessory work. Felt meh.

After exams over think I might start a cut, aiming to drop ~6kg down to 65kg. I'm not lean at all at my current weight, and becoming a twig with some lats is probs useful for both climbing and running.

Edit:

messed around a bit with some core stuff, managed some easy pistol singles w/ the 16kg KB
« Last Edit: June 05, 2019, 03:58:56 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #572 on: June 06, 2019, 05:32:59 am »
+2
06-06-19

Run --

10 min w/u, 3 x 1k [4:35, 4:34, 4:24]  w/ 90s jog rest, c/d

Total -- 4.43mi

Notes

Just a light workout in the style of that Tinman guy adarq posted vids from. Shall add 1 rep each time I do this.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #573 on: June 07, 2019, 11:25:09 am »
+1
07-06-19

BW - 71.8kg

Workout

Chins
BW x 2, 2 [pulling hard as possible, getting really high on these]
+16kg x 3, 3, 3, 3, 3, 3, 3

Half Crimp Deadhangs
BW x 24mm edge x 7s, 7s, 7s

3 Finger Drag Deadhangs
BW x 24mm edge x 6s, 6s

SS1A Dips
BW x 12, 11, 10

SS1B KB Rows
24kg x 8, 8

Standing Ab Wheel
BW x 3 partial reps [just feeling out where I am on this]

Kneeling Ab Wheel
BW x 10 [this set was immediately after the standing set], 12

Ab compression
Hands by knees x 12s, 12s

Notes

3/7 exams done, today's one went great.

Excellent workout! Might see where I am on +24kg next time I chin. Ordered some 1.25kg plates so that I'm not just stuck with +16/24/40kg, lol.

Basically don't care too much about strength in things that aren't grip or chin/pullups at the mo, so I moved hangs ahead of dips in the workout. Volume on other stuff may increase with time as I get a bit more workout fit, I guess.

Also, did some more reading about hanging protocols -- seems, interestingly, that the consensus view is repeaters are a more dangerous protocol than just straight sets of hangs, so shall leave them be for a while. Shall build up to sets of 15s hangs, then maybe at a little weight, before moving down a ledge again.
« Last Edit: June 07, 2019, 11:55:48 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #574 on: June 08, 2019, 05:44:17 am »
+1
08-06-19

Run --

3.72mi in 37:25 [10:03 pace]

Notes

Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #575 on: June 08, 2019, 09:38:00 am »
+1
07-06-19

3/7 exams done, today's one went great.

:headbang: :headbang: :headbang:

08-06-19

Run --

3.72mi in 37:25 [10:03 pace]

Notes

Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.

nice. and yup, usually the case.

LBSS

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Re: warpspeed to the new scenario
« Reply #576 on: June 09, 2019, 10:51:16 am »
+2
seven seems like a cruelly high number of exams.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #577 on: June 09, 2019, 03:23:26 pm »
+1
seven seems like a cruelly high number of exams.

tell me about it, exhausting!
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #578 on: June 10, 2019, 12:47:20 pm »
+2
10-06-19

BW - 71.5kg

Workout

Wide Pullups
BW x 2, 7
+5kg x 5, 5, 5
BW x 7

Deadhangs @ 24mm
W/U with a few sets of single BW pullups
HC x 9s, 9s, 9s
3FD x 9s, 9s [chalked up...much easier]

SS1A KB OHP
16kg x 10, 10, 8

SS1B KB Row
16kg x 16, 16

Hanging L->V
BW x 4 [lol, not really strong enough for this yet]

Compression "pulses"
Hands by knees x 15s
Hands a little past my knees x 10s, 10s

German Hang
BW x 20s, 20s [just relaxing into the stretch]

Notes

4/7 exams one, today's one went well.

Solid workout, a bit tired. Deadhangs progressing nicely, remembering I had chalk lying around made stuff more solid (though I only used it on the open hand sets).

Abs weak, never got good at leg raises or anything of that sort. Hoping the compression stuff, esp pulses, will help, so that I can start doing proper sets of L->Vs.

German hangs feel nice.

Have felt beginnings of a little sniffle for last couple of days, hoping it goes away without me getting ill properly.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #579 on: June 11, 2019, 05:11:50 am »
+3
11-06-19

Run --

3.72mi in 36:30 [9:47 pace]

Notes

Another easy one on the books. Looking forward to finishing exams and upping volume on runs a bit. Will do another of those 1k interval sessions later this week, probably Thursday.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #580 on: June 13, 2019, 05:34:25 am »
+2
13-06-19

Run --

10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33]  w/ 90s jog rest + 4x~150m strides, c/d

Total -- 5.73mi

Notes

Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.
« Last Edit: June 13, 2019, 06:26:44 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #581 on: June 14, 2019, 12:33:52 pm »
0
14-06-19

BW - 71.5kg

Workout

Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3

Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s

Dips
BW x 14, 12, 10

SS1A German Hang
BW x 25s, 25s

SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]

Notes

5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.

Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.

The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.

Dips are so exhausting...
« Last Edit: June 14, 2019, 12:53:43 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #582 on: June 14, 2019, 01:15:39 pm »
+1
14-06-19

BW - 71.5kg

Workout

Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3

Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s

Dips
BW x 14, 12, 10

SS1A German Hang
BW x 25s, 25s

SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]

Notes

5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.

Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.

The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.

Dips are so exhausting...

i feel the same way about pushups.

Joe

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Re: warpspeed to the new scenario
« Reply #583 on: June 15, 2019, 05:35:02 am »
+2
15-06-19

Run -- 3.67mi in 35:48 [9:44 pace]

Notes

Slept great last night, much needed.

Decent run, legs a bit tired from Thursday, so felt sluggish in the second half, though HR, etc., was pretty moderate.

Ran in my Escalantes for first time in a while, had kept them out of the rotation b/c my calves were getting v tired, but really liked them today. Think calves just needed time to adjust to running as a stimulus again.

Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #584 on: June 15, 2019, 03:47:48 pm »
0
15-06-19

Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.

nice! good news.

you're getting lots of good easy runs in, it definitely builds you up.