Author Topic: warpspeed to the new scenario  (Read 26097 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #585 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 #586 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 #587 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.

Joe

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Re: warpspeed to the new scenario
« Reply #588 on: June 16, 2019, 05:17:42 am »
+2
16-06-19

Run -- 3.62mi in 36:19 [10:00 pace]

Notes

Not much to report on this one. Ran in my usual park, and there was a 10k race going on that I didn't know about. Looked decent.

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.

Yeah, trying to keep volume/intensity pretty moderate for a while. I said this last year and didn't abide by it, but there's a lot of benefits to be had from regular 30-50 min runs that I should probably try to eke out before going to heavy on workouts. Last year I think I did too many workouts too soon/too many moderate/"medium hard" intensity runs. Keeping the higher intensity stuff to once a week should be enough for me for a while. Also leaves me more energy for OAC training/resuming climbing.
"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 #589 on: June 17, 2019, 10:37:26 am »
+4
17-06-19

BW - 72.2kg

Workout

Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7

Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s

SS1A KB OHP
16 x 11, 11, 11

SS1B KB Rows
24 x 10, 10

SS1Ai Ab Compression
BW x 10s, 10s

SS1Aii Ab Wheel
BW x 7, 6

SS1B German Hang
BW x 30s, 30s, 20s

Notes

6/7 exams done, today went really well, finish on Friday.

Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.

Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...

Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.

Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though
« Last Edit: June 17, 2019, 11:34:35 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 #590 on: June 18, 2019, 05:46:06 am »
+2
18-06-19

Run -- 4.05mi in 41:40 [10:17 pace]

Notes

Just fell into the pace my legs wanted to go today. Was like 10:45 for first half (during which HR was in 130s! happy to be able to run with it that low) and 9:45 for second half.

"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 #591 on: Today at 12:03:43 pm »
0
19-06-19

Unplanned stress relief tempo, lol

Run -- total 4.77mi

KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown

Notes

Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.

Watch claims average HR for this was 140 lol, I wish...
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn