Adarq.org

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.

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...

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.

seven seems like a cruelly high number of exams.

tell me about it, exhausting!

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.

My watch has done that HR thing too, think it's defo a glitch, but it's such a weird one!

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.

02-06-19

Run --

3.86mi in 35:42 [9:41 pace]

SS1A SL Calf Raise
+16 x 10, 9, 8 [+BW burnout + double leg burnout]

SS1B Pistol Squat
BW x 4, 4, 4

Notes

Nice easy run [avg HR ~148, which is solid in this heat]. 25c/75f outside today, so I melted. Remembered to wear a hat + sun screen, though.

This makes this week a running volume PR since starting up again -- 18.3mi/30km.

Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.