481
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 08, 2019, 07:43:12 am »
08-10-19
BW - 67.7
Run
4.43mi in 39:05 [8:49 pace]
BW - 67.7
Run
4.43mi in 39:05 [8:49 pace]
Show Posts
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482
Track & Field / Re: 2019 World Championships
« on: October 08, 2019, 07:41:59 am »
i think he won gold in the in the 2017 world champs.
he's now looking like a gold medal threat in Tokyo. i like the dude, hope he stays healthy and can have some great jumps there.
pc!
Yeah, first to defend the high jump world championship title. Sotomayor won it twice as well, but at non-consecutive games.
Hoping Barshim is still in shape for 2020, I'm sure he's dreaming of Olympic gold.
483
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 07, 2019, 12:12:38 pm »
07-10-19
BW - 68.1kg
Workout
Chins
BW x 3, 3
+16 x 2
+26.5 x 4, 4, 4
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW X 5s
+8 x 5s
+13 x 7s, 7s, 7s
Dips (+18.5)
BW x 5
+8 x 3
+16 x 6, 6, 6, 6
Notes
Think those 67.x weigh-ins last couple of days were more to do being a bit "depleted"/dehydrated than anything else, though consistent 67.x weights will be the case this week if I stick to good diet.
4x4 was on the table for the chins, but I don't want to push them too close to failure at the moment.
BW - 68.1kg
Workout
Chins
BW x 3, 3
+16 x 2
+26.5 x 4, 4, 4
Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW X 5s
+8 x 5s
+13 x 7s, 7s, 7s
Dips (+18.5)
BW x 5
+8 x 3
+16 x 6, 6, 6, 6
Notes
Think those 67.x weigh-ins last couple of days were more to do being a bit "depleted"/dehydrated than anything else, though consistent 67.x weights will be the case this week if I stick to good diet.
4x4 was on the table for the chins, but I don't want to push them too close to failure at the moment.
484
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2019, 05:37:21 am »
06-10-19
BW - 67.4kg
Waist @ navel - 78.5
Neck just under larynx - 36cm
Per the Navy body fat formula this puts me at 13.6% body fat, which seems about right. So to get to ~10% I need to lose another 3-4kg. That's fine by me -- optimal BMI for climbing (which I'll extent for my purposes to OAC strength) is 21 apparently, which for me is around 63kg.
May run later today.
BW - 67.4kg
Waist @ navel - 78.5
Neck just under larynx - 36cm
Per the Navy body fat formula this puts me at 13.6% body fat, which seems about right. So to get to ~10% I need to lose another 3-4kg. That's fine by me -- optimal BMI for climbing (which I'll extent for my purposes to OAC strength) is 21 apparently, which for me is around 63kg.
May run later today.
485
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 05, 2019, 12:20:23 pm »
05-10-19
Run
3.61mi in 35:33 [9:50 pace]
ETA
weighed self just before getting into bed, about 90 mins after eating a big meal.
67.7kg!!! or 149.3lbs, first time under 150lbs for a long long time I'm sure
Run
3.61mi in 35:33 [9:50 pace]
ETA
weighed self just before getting into bed, about 90 mins after eating a big meal.
67.7kg!!! or 149.3lbs, first time under 150lbs for a long long time I'm sure
486
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.
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.
487
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.
Run
3.68mi in 33:09 [8:59 pace]
Notes
Quick pace for me, but still easy effort (and low 150s HR).
Lift tmrw.
488
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.
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.
489
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
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
490
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.
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.
491
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.
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.
492
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.
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.
493
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.
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.
494
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.
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.
495
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
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.
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
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.