Adarq.org

13-03-20

BW - 68.7

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1 [pretty easy!]
+24 x 5, 5, 5 [fairly hard, not quite maximal, only chalked up for the last set, and that made things a lot easier]

Pinch Block Holds
8 x 5s, 5s
10.5 x 5s
13 x 3s

Pinch Block Reps
13 x 5, 5
10.5 x 12, 12

some open hand hangs @ 24mm to get warmed up

3FD Rehab Hangs @ 24mm
30-33kg of assistance x 15s, 15s, 15s, 15s

SS1A Partial Rom Standing Ab Wheel
BW x 5, 5, 5

SS1B Pushbacks
BW x 15, 15, 15

Notes

Do pullups thumbless b/c that's more comfortable, plus I guess marginally more specific to climbing.

5 reps on pinch block was pretty hard, but just about managable. I really love using it, and it feels like it really helps my climbing -- simultaneously help out with pinches and open hand things and slopers, all with one exercise. And it's fun. Further benefit, distinct from the hangboard, is that since I have to generate the force to lift the thing from the ground, it feels like it trains a different aspect of _pulling hard_ or really aggressively flexing hand/finger muscles -- key for those desperate holds you sometimes have to do climbing

ROM on ab wheel actually pretty good, abs really got a boost from climbing steep overhangs at the new gym.

Nice to have some pretty concrete goals I can work on in my home training: pullups keep pushing that weight up, pinch block get to reps at 16kg, ab wheel complete full rollouts, pushbacks start feeling strong on foot elevated, rehab get ability to hang 3fd without pain again, then start loading. if i accomplish all of these then i'll be in a rad spot when i feel comfortable going climbing again.

smart. this is one advantage of running: it's solitary and outdoors.

thanks for sure, might work some running in depending how restless i get, esp as weather improves. the day we go climbing together will hopefully be a cause for celebration, though

BW - 68.8

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+29 x 3, 3, 3

Pinch Block Holds
8 x 5s, 5s
10.5 x 5s
13 x 3s
16 x 3s, 3s

Pinch Block Reps
13 x 12, 12

Pinch Block Holds
8 x 45s

Pushups
BW x 20, 17, 13

Notes

Not fully recovered from last session, which I guess is not surprising as it was just two days ago. 40kg pullup felt a bit tough, though the 3x3 was easy enough.

Pinch felt strong. Not sure whether to attribute being able to hit 16kg pretty confidently to improvements, or to the advantange of using liquid chalk, but either way felt good.

Lmao am so bad at pushups.

i had what i think was a posture-related (certainly shoulder/back/neck-related) headache on wednesday. heat patches and the electric self-massager are great IME.

yes, exactly.

23/03/20

Morning BW - 69.4kg

Instead of the a push focussed workout, did a fitness blender HIIT thing w/ GF. Was pretty fun, lots of squats and lunges. Should probs do leg work (i always do pistol squats in my general warm up for lifting, etc. so I don't totally neglect them, but still).

Diet
Kcal -- 1763
Prot - 90g

25-03-20

Morning BW - 68.4kg
Kcal - 1600
Protein - 80g

Morning BW - 68.4
Workout BW - 68.2

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+35.75 x 2, 2, 2, 2

KB OHP
8 x 5
16 x 14, 13

Ab Wheel
BW x 5, 5, 5

Notes

Solid. Feeling hungry, though.

Diet

Kcal - 1800
Protein - 100g