Author Topic: warpspeed to the new scenario  (Read 47391 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #765 on: March 09, 2020, 08:35:29 am »
+1
09-03-20

Climbing

~90 mins

Really good session, despite fatigeu from yesterday. Climbed loads of yellow/green routes that I hadn't before + made some good progress on some hard blues. Right hand feels really good when warmed up -- did slip into 3 finger grip a couple of times, but never had any pain as a result! A few more weeks and I'll be at 100% I reckon.
"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 #766 on: March 11, 2020, 09:26:01 am »
+1
11/03/20

Climbing

~90 minutes

Still felt fatigued/not fully recovered from the Sunday-Monday back-to-back, but this was a fucking top session. Sent 3 blues (had only managed 1 at this gym before) and reached the last move on another one. Some black routes feel within range, too, esp once I can three finger on my right hand (some small/narrow holds sort of require that).
"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 #767 on: March 12, 2020, 06:05:36 am »
+2
Trying to work out when it is no longer going to be prudent to go climbing at gyms...

Edit: have decided that is probs now, at least i have equipment at home to train with. not taking any chances here, climbing gyms are gross af
« Last Edit: March 12, 2020, 07:16:48 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #768 on: March 13, 2020, 06:32:11 am »
+2
smart. this is one advantage of running: it's solitary and outdoors.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Joe

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Re: warpspeed to the new scenario
« Reply #769 on: March 13, 2020, 01:34:08 pm »
+2
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
« Last Edit: March 13, 2020, 01:54:31 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 #770 on: March 16, 2020, 01:16:00 pm »
+2
BW - 68.6

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+34.5 x 2, 2, 2, 2  :personal-record:

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 5s, 5s
+2.5 x 7s
+5 x 7s
+8 x 7s
+5 x 7s

Rehab Hangs
3FD@24mm
~33kg assist x 15s, 15s, 15s

KB OHP
8 x 6
16 x 10
18.5 x 7
16 x 10

Partial ROM Standing Ab Wheel
BW x 7, 6, 6

Notes

Crushing it. 4 x 2 @ >50% bw on pullups there. More than I ever managed on chinups. Strength is building, and it feels good. This wasn't quite a maximal effort, either.

Fun to work on such a small edge (15mm) for the hangs, would like to master that. Not sure form was quite perfect on those hangs, but felt pretty good. Will alternate hangs w/ pinch block each session. Hangs more stressful to elbows/fingers, so good to rotate. +8 x 7s felt near max.

Rehab hangs felt fine, nice that the crimping portion of the workout doesn't bother them.

Never felt this strong on ab wheel before, so that's nice too. Can't wait to be smashing out full rom reps.
"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 #771 on: March 18, 2020, 01:19:58 pm »
0
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 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 #772 on: March 21, 2020, 11:44:13 am »
0
BW  - 68.7

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1
+40 x 2
+16 x 7, 7

Tuck Front Lever Pull
BW x 5, 5

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+8 x 7s, 5s, 5s
BW x 10s

Notes

Felt pretty weak today. Been mildly headachey/lots of tension at back/bottom of neck. Probably due a lot more sitting around at home with poor posture than usual lately.... This was really triggered by the front lever pulls (which were otherwise fun).
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #773 on: March 21, 2020, 01:08:50 pm »
+1
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Joe

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Re: warpspeed to the new scenario
« Reply #774 on: March 22, 2020, 06:59:53 am »
0
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.

got my gf to massage my neck/upper back which helped, as has some foam rolling. if it persists i'll check out heat patches, ty! you mean like deep heat, etc., right?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #775 on: March 22, 2020, 10:31:10 am »
+1
yes, exactly.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

Joe

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Re: warpspeed to the new scenario
« Reply #776 on: March 22, 2020, 06:02:08 pm »
+1
Decided that I think now makes sense as a time to try to cut. Low chance of injury, easy to track eating b/c lower variety (more at home, etc.) and good to eat less at mo anyway, it seems. Aim for like .75kg a week? starting tmrw -- will also do an OHP/pushups/core sesh tmrw i think
"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 #777 on: March 23, 2020, 02:20:09 pm »
+1
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

"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 #778 on: March 24, 2020, 12:54:47 pm »
0
24-03-20

Morning BW - 68.5
Workout BW - 68.6

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+24 x 6, 6

Chinups
+24 x 5

Pinch Holds
8 x 5s, 5s
10.5 x 5s
13 x 5s
16 x 4s

Pinch Reps
16 x 3, 3, 3

Pinch Holds
13 x 9s, 9s
10.5 x 20s

KB OHP
8 x 5
16 x 3
19.75 x 7
16 x 12

Ab Wheel
BW x 7, 5 [longer rom 2nd set]

Notes

Felt solid. Left so much stronger than right on pinches -- not surprising, given left is generally stronger + right is where the injury is.

Put my small plates in a tote bag and hold it in same hand as kettlebell for the 19.75kg ohp -- bit awkward, not sure it's rly worth it as compared to just working in higher reps.

Ab wheel feels like it's progressing nicely.

Diet

Kcal - 1727
Protein - 107g
« Last Edit: March 24, 2020, 05:06:42 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

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Re: warpspeed to the new scenario
« Reply #779 on: March 25, 2020, 04:53:32 pm »
0
25-03-20

Morning BW - 68.4kg
Kcal - 1600
Protein - 80g
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn