Adarq.org

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.

one arm frenchie on a 10mm (~.4 inch) edge 

30-05-19

Run --

Easy

Total 3.70mi in 35:05 [9:29 average]

Pistol squat
BWx3,3,3

SL Calf Raise
+16x8,8
SL+DL burnout

Notes

Bad sleep, legs felt totally flat. Still, run is worthwhile and this stuff happens.

Quote from: Joe on May 29, 2019, 09:31:04 am

29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

my advice might be a bit useless considering i don't do drills and i'm slow.

i don't really understand a/b skips tbh.

butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.

as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.

2cents!

pc!

Thanks! Might play around with it a bit -- probably mostly, as you say, as part of warmup for a session/workout when I start incorporating those again.

28-05-19

Run --

Easy

Total 4.64mi in 45:02 [9:42 average]

Threw in six strides towards the end as part of the run

SL Calf Raise off a step
+16 x 8, 7 7
then BW burnout, then DL burnout

Glute circuit

Notes

Another distance 'PR', kept it really easy. Feeling good.

27-05-19

Workout ---

SS1A Chinups
BW x 2
+16kg x 3, 3, 3

SS1B Dips
BW x 2, 10, 9, 9

SS2A Wide Pullups
BW x 5, 5

SS2B KB OHP
16kg x 6, 6

Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]

Glute activation circuit

Kneeling Ab Wheel
BW x 8, 8, 8

Notes

ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.

Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!