Author Topic: warpspeed to the new scenario  (Read 36848 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32105
  • who run it.
  • Respect: +8071
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #630 on: July 29, 2019, 12:59:44 am »
+1
The soreness I get from climbing is really interesting. From my normal chinup training the soreness I get, when I get sore from it (which isn't very often), is localised to quite high up on my lats. From climbing the main soreness is rear delts and really low down on my lats, near where they insert at the hip.

reminds me of rings.

you don't do rings too much right? i'm going to get back on my rings soon. they make your abs contract much harder.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #631 on: July 29, 2019, 07:32:33 pm »
+1
The soreness I get from climbing is really interesting. From my normal chinup training the soreness I get, when I get sore from it (which isn't very often), is localised to quite high up on my lats. From climbing the main soreness is rear delts and really low down on my lats, near where they insert at the hip.

reminds me of rings.

you don't do rings too much right? i'm going to get back on my rings soon. they make your abs contract much harder.

I don't do rings anymore, nah. Would be nice to have a setup, but there's no way to make them work with the pullup/dip tower that I have. Would be fun to do some front/back lever stuff and RTO dips, all that's good for helping prevent elbow injury.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #632 on: July 29, 2019, 08:38:22 pm »
0




This dude is a very respected S&C coach in the climbing community, and for strength stuff he is obsesses with intense ISOs (and also talks about how 'the literature' suggests those are good for tendon repair/avoiding/rehabbing tendonitis). The OACs in the second video are extremely clean, and he says he doesn't train "moving" OACs ever -- in light of that smashing out as good a set of 5 as I've ever seen is wild. Maybe I should incorporate some of this ISO stuff for OAC/chin training then...not sure. I guess the whole of grip training for climbing is ISO based.

I obvs can't hold an OAC isometric for 5+ seconds yet, but he recommends 2-arm ISOs are good too if you can't do them...

Adarq you're an ISO expert, what do you think?

Edit: main strength protocol he suggests: 1-2 x clusters of 4x5s hangs, near max intensity 30-60s rest inside the cluster
« Last Edit: July 30, 2019, 08:21:03 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32105
  • who run it.
  • Respect: +8071
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #633 on: July 29, 2019, 10:56:37 pm »
+1
ah damn about the rings. ya i need to figure out how to get back into them. going to step up my bodyweight training a little, soon. want to get back on the rings, loved em`.

i have no expertise anymore :ninja:, but i do prefer yielding isos vs overcoming, for most stuff, except maybe grip. i don't like overcoming isos for pretty much anything else, too intense & burn me out too quick. the pulling muscles (lats for example) probably respond better to yielding isos/holds. so i can see weighted holds or negatives being pretty effective.

looks like he probably knows what he's doing, probably good advice. with any of that stuff tho, have to be careful.

that guy's oac's are insanely strong.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #634 on: July 30, 2019, 08:23:18 am »
+1
ah damn about the rings. ya i need to figure out how to get back into them. going to step up my bodyweight training a little, soon. want to get back on the rings, loved em`.

With you on that! Rings are great fun. Basically all climbing gyms have a rings set up, usually at a good height, so I might staying messing around with them more during warmup/cooldowns.

i have no expertise anymore :ninja:, but i do prefer yielding isos vs overcoming, for most stuff, except maybe grip. i don't like overcoming isos for pretty much anything else, too intense & burn me out too quick. the pulling muscles (lats for example) probably respond better to yielding isos/holds. so i can see weighted holds or negatives being pretty effective.

looks like he probably knows what he's doing, probably good advice. with any of that stuff tho, have to be careful.

that guy's oac's are insanely strong.

Makes sense. I have never really understood the point of overcoming ISOs either. I saw somewhere in his feed he does recommend them as part of OAC training for people who can't do an ISO hang yet, but I don't think I'll bother with that. Will just incorporate some of this into my training and see where that takes me.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #635 on: July 30, 2019, 09:03:56 pm »
+2
30-07-19

Got antsy for lack of 'real' exercise (done lots of walking, obvs) and did some sets of pushups, hollow body holds and some hangs on various doorways. All the ledges too small for me to do more than a single + it's mega hot and sweaty so just sliding off. Should've packed chalk  :P The psyche is high for a return to training in a week, though.

Right ankle still very noticeably swollen and occasionally sore/sore in certain positions. May need to go get it examined further, sigh.
« Last Edit: July 30, 2019, 09:05:52 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32105
  • who run it.
  • Respect: +8071
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #636 on: July 31, 2019, 04:08:12 pm »
+1
Right ankle still very noticeably swollen and occasionally sore/sore in certain positions. May need to go get it examined further, sigh.

damn that sucks man :/

you stopped icing?

it's feeling stronger though right?

i probably should get my injury checked out too.. slight improvement tho recently, so still trying to hold off & hope it magically disappears.

LT3976

  • Full Member
  • ***
  • Posts: 103
  • Respect: +112
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #637 on: July 31, 2019, 05:44:24 pm »
+2
There's lots of good info out there on the benefits of iso's.  I'm incorporating them right now, but more in the Jay Schroeder model. 

Check out Keith Baar when you have time.  There are a couple of podcasts or videos he's done where he talks about the benefits of iso's on tendon rehab/strength etc... pretty interesting stuff

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #638 on: July 31, 2019, 08:37:35 pm »
+1
There's lots of good info out there on the benefits of iso's.  I'm incorporating them right now, but more in the Jay Schroeder model. 

Check out Keith Baar when you have time.  There are a couple of podcasts or videos he's done where he talks about the benefits of iso's on tendon rehab/strength etc... pretty interesting stuff


Thanks, I'll check out Baar! I remember Schroder from the good old ISO EXTREMES days. Not sure I totally buy into it, but there is some overlap between what he recommends and what's recommended by the c4hp dude I posted above (primarily focussing on longer muscle lengths).

Right ankle still very noticeably swollen and occasionally sore/sore in certain positions. May need to go get it examined further, sigh.

damn that sucks man :/

you stopped icing?

it's feeling stronger though right?

i probably should get my injury checked out too.. slight improvement tho recently, so still trying to hold off & hope it magically disappears.

I think it's probably got worse while travelling, since I've been on my feet so much, and yeah had not been icing very much before setting off, either. Should get back on that when home and see what happens.

It is feeling stronger. Need to do more dedicated strengthening stuff, though, like calf raises, etc.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #639 on: August 02, 2019, 12:31:19 am »
+1
Quick post from phone; will edit for format another time.

KB workout with a ffiend, rows at 30kg and ohp/push press with 20kg, plus some swings/snatches/misc other messing around.

Serratus pretty sure from last workout. I think this is because I did some pseudo planche pushups. Should maybe add those in in place of dips on some days.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #640 on: August 07, 2019, 12:03:14 pm »
+2
07-08-19

BW - 70.5kg

Workout

Chins
BW x 3, 3
+8kg x 3
+16 x 2
+24 x 1
+32 x 1

ISO Chins @ 120*
+40 x 10s [easy]
+48 x 4x5s cluster [45s rest]

ISO Chins @ 90*
+40 x 5s
+40 x 4x5s cluster [45s rest]

HC Deadhangs
@24mm x 5s
@18mm
BW x 5s, 5s
+2.5 x 7s, 7s, 7s

3FD Deadhangs
@18mm
+2.5 x 10s, 10s

SS1A One Arm Hang
+8 x 12s, 12s
+16 x 8s

SS1B
Dips
BW x 5
+8 x 9, 9, 8

Notes

Solid enough workout. Got back yesterday, so brain is still mush from jet lag.

Decided to try out the iso stuff I was posting about. Felt good, I guess. Will alternate isos with ordinary chin work, I think. Main downside at the moment is that loading that much on KBs is really awkward, so I might need to get some plates for chinning with. Ah well.

Need to get better at controlling spin in the one arm hangs.

Didn't have the energy for core work.

Also, lmao, felt like I'd been eating like a pig while travelling, but appaz I dropped 1kg. I guess time on feet makes a big difference.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #641 on: August 09, 2019, 10:45:20 am »
+1
i never do single arm hangs, my handles are metal and thin, even with two hands my hands get wrecked before my lats. i need some rubber covers or something. if my metal handles were thicker, i think it'd be more bearable. like those pullup bars at parks, usually feel petty good. i might look into a dip/pullup station eventually (in case i land in a new spot - don't want to take my rack there).

Never replied to this but yeah this is very much an issue with my one arm hangs. The bar I chin/hang on is really thin, but does have a weird foamy cover which I think just makes it worse. At least it helps toughen up skin for climbing, I guess? Good to build some mental toughness too, lol. Wish the default for these stations was a little thicker.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #642 on: August 09, 2019, 01:52:38 pm »
+1
09-08-19

Workout

100 KB swings @ 16kg in 7 sets, 1 min rest

a few TGUs @ 16kg on each side

Notes

Not going to be able to workout tomorrow, and also still too sore to do a chin workout again today, so did this. Should probably be doing workouts like this regularly. Can't neglect legs entirely.

Ankle actually hurt during the KB swings, lmao. Might seriously need to go get it MRId.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #643 on: August 11, 2019, 11:40:39 am »
+1
11-08-19

BW - 70.3kg

Workout

Chins
BW x 3, 3
+8 x 3
+16 x 2
+24 x 1
+32 x 1

ISO @ 120*
+48 x 4x5s [30s rest]

ISO @ 90*
+40 x 4x5s [30s rest]

Deadhang
HC@24mm x 5s
HC@18mm ---
BW x 5s
+2.5kg x 10s, 10s, 10s
3FD@18mm
+3.75g x 9s, 9s

One Arm Hang
+16 x 10s, 10s

Dips
BW x 5
+13 x 7, 7, 7

Hollow Body Hold
+2.5 x 20s, 20s, 20s

Notes

Decided I'll stick w/ just the isos on chins for like 5/6 sessions then see where I am on full ROM chins/OAC stuff, might as well give it a proper ride. Will move weight up 2.5kg on each position + move rest to 60s for next session and progression back.

Deadhangs progress moving nicely. Things start getting serious when you're at about +40% of bodyweight for 7s, so that's a big goal (i.e. about 30kg).
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2177
  • Goobernatorial
  • Respect: +873
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #644 on: August 14, 2019, 01:28:26 pm »
+2
14-08-19

BW - 71.0

Workout

Chins
BW x 3, 3
+16 x 2
+24 x 1
+32 x 1

ISO@120*
+50.5 x 4x5s [60s rest]

Deadhangs
HC@24mm x 5s
HC@18mm
BW x 5s
BW pullup x 2
+3.75 x 10s [easy!]
+5 x 7s, 7s
3FD@18mm
+5 x 12s, 12s

PPPU
100cm to rack x 6
94cm to rack x 5, 5, 5

Hollow Body Hold
+2.5 x 25s, 25s

Notes

Big construction project starting in building next to mine, total refurb. Insanely noisy all day, and looks like it'll be a long term thing. Might drive me mad lmao.

Slightly abbreviated workout today.

Did the PPPUs using the pushup handles on my pullup/dip rack, since that enables more ROM + easier on wrists. The only way to track progress w/ PPPUs is with how far you're leaning, which best metric for is distance from feet to hands, hence the weird metric used for those. Felt good, though. Always wanted to be able to do planche stuff, too, but never really messed around that much with training it. Feels like this is a good way to start in that direction.

Setting up the 50.5kg on my dip belt was awkward AF. The belt I have now kind of sucks, never really sits in a very good spot on my waist. Anyway, hitting that pretty solidly felt rad. I can only max out with 53kg of weights before I have to do like books in a bag or whatever. That probably marks a good time to finish with the ISO cycle, anyway. Might be able to hit that in a couple of weeks.

Grip was super strong, especially given that I'm a little heavier today than the last couple of sessions. Thought I would be doing 3x7s with 3.75kg today, but that 10s second hang was very easy. Will move up to 8kg for the 3FD hangs next time.

Hollow body feeling stronger too. After I'm solid at 30s with +2.5kg on this I'll move back to ab wheels. Maybe I should get ankle weights? Would be useful for hangs/isos and hollow body stuff. Hmm.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn