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Messages - Joe

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1051
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2019, 12:28:53 pm »
04-10-19

BW - 68.7

Workout

Chins
BW x 3, 3
+16 x 2
+29 x 2, 2, 2, 2, 3

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+13 x 5s
+10.5 x 5s, 5s

Planche Leans
2 sets warming up

Tuck Planche
BW x 12s, 12s, 12s, 12s

Notes

Felt possible to go for a triple on the last set of chins, and wasn't too bad in the end. That's good since I have to jump 3kg up to 32kg for the set doubles session, since I have no convenient way to load something intermediate.

Back to weighted hangs. Felt nice. A bit weaker than I left off, but endurance hangs are v different, so I'm sure it'll come back nicely.

Planche progressing well.

1052
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 03, 2019, 12:38:36 pm »
03-10-19

Run

3.68mi in 33:09 [8:59 pace]

Notes

Quick pace for me, but still easy effort (and low 150s HR).

Lift tmrw.

1053
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2019, 11:54:53 am »
01-10-19

BW - 68.6

Workout

Chins
BW x 3, 3
+10.5 x 6, 6, 6, 6, 6, 6

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one.

Giving fingers some rest. Might move back to the 5-10s hangs soon.

1054
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2019, 11:04:30 am »
28-09-19

Run

Warmup

Fartlek -- 15 x (1 on/1 off), about 7:15/mi on and 8:50/mi off

Cooldown

Total 5.28mi in 44:23

1055
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2019, 10:51:31 am »
27-09-19

BW - 69.3

Workout

Chins
BW x 3, 3
+8 x 2
+24 x 4, 4, 4, 4

Deadhangs
3FD@24mm
BW x 5s
3FD@21mm
BW x 5s
3FD@18mm
BW x 5s, 27s, 23s

Planche Lean
2 sets just fiddling about/warming up

Tuck Planche
BW x 8s, 8s, 8s, 11s

Notes

Weight continues to move well. Have got in the rhythm with dieting -- no desire for snacks any more.

Tuck planche balance/focus a bit shoddy -- weakness feels like the serratus/shoulder blade control rather than delts as such. Good to work on that stability, probably helpful to avoid injury with OAC stuff too. Will get better as I practice the movement, but, yeah, exciting that strength feels like it's there. Hopefully can move to pushups or advanced tuck soon.

Up to 25.25 for the next 4 rep sesh.

1056
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 26, 2019, 12:01:46 pm »
26-09-19

Stationary bike

30mins @ ~105 HR average

Notes

Just some light work to keep activity up. Will definitely run in one of the next two days, and may climb rather than lift on the other, undecided.

1057
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 25, 2019, 01:28:43 pm »
25-09-19

Run

3.07mi in 29:44 [9:40 pace]

Notes

Running while cutting feels tough. Hoping to finish this cut in about 4-5 weeks.


1058
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 24, 2019, 12:31:36 pm »
24-09-19

BW - 69.7

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+29 x 2, 2, 2

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 5s, 25s, 19s

Dips
BW x 5
+8 x 3
+18.5 x 5, 5, 5

Notes

Quick one. I think I'll add weight to the doubles when I get 5x2.

Weight moving in the right direction.

1059
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2019, 06:08:36 am »
23-09-19

Run

3.51mi in 34:29 [9:49 pace]

Notes

Used to be good at pre-breakfast running but this felt terrible. Should re-adapt soon hopefully.

1060
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 22, 2019, 07:39:39 am »
22-09-19

BW - 70.5

Workout

Chins
BW  x 3, 3
+10.5 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@18mm
BW x 5s, 5s, 5s

KB OHP
8 x 5

Planche leans
BW x 2 light sets just feeling it out

Tuck Planche
BW x 6s, 6s, 6s, 6s  :personal-record:

Notes

So plan to structure chin workouts will be rotate +10.5/+24/+26.5 with reps at 6/4/3, and move up weight when I'm at 6x6, 4x4 and 3x3 (so next sesh for the 4s will be with 24 since I did 3x4 last time, but will move to 27.75 for 3x3). ETA: maybe makes more sense for the third limb of this to be 2 reps, but still only add weight when I hit 3x2?

A little bit of finger tenderness so just a few light sets to get some blood flowing there.

Decided on a whim to give planche stuff a go. I can do a legit tuck planche now! Have never really managed it for more than a couple of seconds before, so this is exciting. Will alternate dips and planche for push work now.

Run tmrw.

1061
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 21, 2019, 02:57:48 pm »
21-09-19

Rest day, body feeling a little beat up + friend couldn't do parkrun in the end. Diet good today.

Quote from: adarqui on September 20, 2019, 10:04:31 pm
Quote from: Joe on September 20, 2019, 07:49:50 am
20-09-19
Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

cool. do people do that?

Have seen a few posts about it. Seems pretty doable. I think I'll only do it if I feel like I still need more raw chinning strength after I'm down to 66kg.


1062
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 20, 2019, 07:49:50 am »
20-09-19

Run

3.55mi in 34:20 [9:39 pace]

Notes

Legs tired. Tried to keep this within nose breathing territory. Might do a parkrun w/ some friends tmrw, though I won't be fully recovered. Will probs just treat it as a tempo or something less than a full effort 5k.

Wore my kinvaras instead of my nikes for this -- glad ankle felt good with the lower drop, sign of strengthening/recovery.

Back/lats recovery so much better now back to weighted chins stuff, though that's partly because the volume is more moderate. Anyway, definitely going to stick with that for at least like 6 weeks. Likewise another 3 weeks (5-6 sessions) with the long duration hangs.

Running is nice, looking forward to getting back into a rhythm with it + dropping some weight. Chins and especially hangs are going to feel so much easier at 66kg. Thinking about how big of a difference +4kg makes on weighted hangs, my climbing could move to a whole new level with that loss. Just need to commit!

Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

1063
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 19, 2019, 11:31:00 am »
19-09-19

BW - 71.2

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 3, 3, 3

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 24s, 20s
3FD@18mm
BW x 5s, 23s, 21s

One Arm Hangs
BW x 20s
+8 x 12s, 12s

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7

Notes

Decent workout. The longer duration hangs are a little annoying w/ my setup, because after about 10s my hangboard starts to spin slowly (it hangs from a rope from my pullup bar). Similarly, the bar is just super thin so one arm hangs are really uncomfortable on my fingers. Ah well, nothing too major there.

Slightly heavy BW today, thought kcal wise yesterday was pretty controlled -- had a bulky dinner though, and overate a bit on Tues. Think now I'm back w/ less injurious work as my primary lifting stuff (weighted chins + longer duration hangs), it's time to commit properly to diet. Main thing for me is just cutting out snacking + after dinner sweet stuff. Doable.

Also, only thing sore from yesterday's run is, weirdly, my hip flexors? they felt pretty fatigued yesterday evening too, bit of an odd one, but it doesn't feel like an injury or anything to be worried about.

1064
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 18, 2019, 12:52:32 pm »
18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

1065
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 15, 2019, 12:01:37 pm »
BW — 70.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+32 x 3
+24 x 4, 4, 4

Deads
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 23s, 18s
3FD@18mm
BW x 5s, 18s, 20s

One Arm Hangs
BW x 25s, 25s

Notes

Tiring all day event yesterday so felt super flat today, skipped the dips.

Think I might just go back to doing solely weighted chins + one arm hangs, really nail down basics and go back to OAC specific work once I'm at like 3x5 with +32kg. I know I'm _able_ to do useful OAC stuff at the moment, but it's so taxing because it's so maximal, and I think rule of thumb is OAC starts when you can hit a chin + 70% BW (so about 50kg for me).

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