Adarq.org

got visa, leaving for london in ~15 minutes. our expected place to stay tonight fell through and i can't reach my gf now to confirm booking an airbnb so might have to leave for the airport without knowing my actual destination tomorrow, lol. heeeere we go.

oh shit! i hope that works out all right tonight! am afraid i'm not able to offer you a place to stay as i'm not in town tonight, but if you need a hand getting settled in the coming weeks hmu

02-09-19

BW - 70.2kg

Workout

Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1

OAC Negatives
BW x 8s, 7s, 5s, 4s

Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]

Notes

Just a quick one.

Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.

Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.

Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.

Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.

Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/

above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.

30-08-19

BW - 69.9

Workout

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s 
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s

KB OHP
16 x 12, 12

(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5

Notes

Back-to-back sub-70kg days. I'm coming for your adarq.

Well, that's all a lot stronger when not done immediately after a brutal series of chins.

17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.

Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).

Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?

Quote from: Joe on August 29, 2019, 05:31:01 am

The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

great work on the PR but damn wtf. that's major!!@# 

Yeah it's not super pleasant. I'm not really surprised, though. Eccentrics always make me super sore, and OAC stuff is by far the most intense eccentric work + on top of that it's basically a new movement, so doing extreme overload eccentrics with a new movement is the perfect combo for soreness. I think the thing that puts it over the edge, though, is that lat soreness has always felt really different to the soreness I get in other muscles. It's a lot less "sharp" like chest/hamstring soreness, and a lot more dull/thick feeling. Hard to explain.

The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

27-08-19

The big OAC/weighted chin test session is tomorrow, but I walked past the pullup bar this morning while totally cold and was tempted to jump up. Easy hold @ 90* on each arm (just held it momentarily since I didn't want to wear self out for tomorrow's session, but it felt _easy_ and like I could pull up from 90* if I wanted too) 

the hype for tomorrow is big now...

Got impatient, lmao, and did some tests. Able to hold an OAC iso @ 90* with either arm for ~3s. Able to do a solid 9s eccentric on each arm, with a pretty smooth descent. I'm so excited, feels like I'm as close as I've ever been, and my elbows and shoulders are holding up totally fine.

Will do KB swings + some dips tomorrow, then a proper OAC training session on Friday. If I finally commit properly and diet down from ~70.5kg to 66kg over like 4-6 weeks then I think by the time I hit the lower weight I may be able to do an OAC...

20-08-19

BW - 70.1kg

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1

ISO @ 120*
+52.35 x 4 x 4s [60s rest]

Deadhangs
HC@24mm x 5s
HC@21mm x 5s
HC@18mm
BW x 5s
+8 x 10s
+9.25 x 10s
+10.5 x 8s

3FD@18mm
+10.5 x 11s, 11s

PPPU
BW x 5, 5, 5

KB OHP
16 x 9, 9

Partial ROM standing ab wheel
BW x 4, 3, 3

Notes

Tried out putting the 8kg KB + little plates in backpack worn at the front, and just having the 16+24kg bells on the belt. Felt a lot more comfortable, and possibly also slightly easier on the hangs? Dunno why it should be easier, though, so hopefully that's just b/c I did 4s hangs rather than finding some cheat.

Hangs continue to progress super quickly. Stoked on this, tbh. Need to do more actual climbing again soon, though.

Couldn't be bothered to measure stuff for PPPUs, I trust myself to make sure I'm progressing/trying hard.

Messed about with standing ab wheel for fun. Not really near full extension, but still fun.

Plan is this: another session on Friday, which will probably include both 90* and 120* ISOs + a couple sets of one arm scap hangs. Then another similar session Monday, then rest until Friday when I'll retest, either with 1 arm eccentrics/isos or with weighted chinup 1RM (or both). Then depending on how that goes I'll decide whether to continue with weighted isos, one arm isos or just traditional chin training.

17-08-19

BW - 71.6

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1

ISO @ 120
+50.5 x 4 x 5s [55s rest]

ISO @ 90
+42.5 x 4 x 5s [60s rest]

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s
+5 x 10s
+8 x 7s, 7s
3FD@18mm
+8 x 10s, 10s

One Arm Hangs
+16 x 12s
+24 x 5s [the stupid foam cover on the bar kept twisting lmao]
BW x 30s [oof]

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

Kneeling Ab Wheel
BW x 7, 7, 7

Notes

Decent workout. The 120* hangs were much more solid than last session despite reducing the rest by 5s.

The BW one arm hang was intense. As with all of these I tried really hard to keep shoulder depress, so the lat burn towards the end of the set was intense.

Everything else solid enough. Impressed/surprised by how quickly grip strength is moving on the weighted hangs!

Think I'm seriously going to get diet in check now and aim for like 67kg. To this end I'm going to up my activity, since I've been a little lazy/discouraged due to the ankle. Will aim for 3/week KB sessions, mostly just swings + some lunges I suppose, since that doesn't interfere with the main work at the moment.