Adarq.org

14-08-19

BW - 71.0

Workout

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

ISO@120*
+50.5 x 4x5s [60s rest]

Deadhangs
HC@24mm x 5s
HC@18mm
BW x 5s
BW pullup x 2
+3.75 x 10s [easy!]
+5 x 7s, 7s
3FD@18mm
+5 x 12s, 12s

PPPU
100cm to rack x 6
94cm to rack x 5, 5, 5

Hollow Body Hold
+2.5 x 25s, 25s

Notes

Big construction project starting in building next to mine, total refurb. Insanely noisy all day, and looks like it'll be a long term thing. Might drive me mad lmao.

Slightly abbreviated workout today.

Did the PPPUs using the pushup handles on my pullup/dip rack, since that enables more ROM + easier on wrists. The only way to track progress w/ PPPUs is with how far you're leaning, which best metric for is distance from feet to hands, hence the weird metric used for those. Felt good, though. Always wanted to be able to do planche stuff, too, but never really messed around that much with training it. Feels like this is a good way to start in that direction.

Setting up the 50.5kg on my dip belt was awkward AF. The belt I have now kind of sucks, never really sits in a very good spot on my waist. Anyway, hitting that pretty solidly felt rad. I can only max out with 53kg of weights before I have to do like books in a bag or whatever. That probably marks a good time to finish with the ISO cycle, anyway. Might be able to hit that in a couple of weeks.

Grip was super strong, especially given that I'm a little heavier today than the last couple of sessions. Thought I would be doing 3x7s with 3.75kg today, but that 10s second hang was very easy. Will move up to 8kg for the 3FD hangs next time.

Hollow body feeling stronger too. After I'm solid at 30s with +2.5kg on this I'll move back to ab wheels. Maybe I should get ankle weights? Would be useful for hangs/isos and hollow body stuff. Hmm.

09-08-19

Workout

100 KB swings @ 16kg in 7 sets, 1 min rest

a few TGUs @ 16kg on each side

Notes

Not going to be able to workout tomorrow, and also still too sore to do a chin workout again today, so did this. Should probably be doing workouts like this regularly. Can't neglect legs entirely.

Ankle actually hurt during the KB swings, lmao. Might seriously need to go get it MRId.

07-08-19

BW - 70.5kg

Workout

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

ISO Chins @ 120*
+40 x 10s [easy]
+48 x 4x5s cluster [45s rest]

ISO Chins @ 90*
+40 x 5s
+40 x 4x5s cluster [45s rest]

HC Deadhangs
@24mm x 5s
@18mm
BW x 5s, 5s
+2.5 x 7s, 7s, 7s

3FD Deadhangs
@18mm
+2.5 x 10s, 10s

SS1A One Arm Hang
+8 x 12s, 12s
+16 x 8s

SS1B
Dips
BW x 5
+8 x 9, 9, 8

Notes

Solid enough workout. Got back yesterday, so brain is still mush from jet lag.

Decided to try out the iso stuff I was posting about. Felt good, I guess. Will alternate isos with ordinary chin work, I think. Main downside at the moment is that loading that much on KBs is really awkward, so I might need to get some plates for chinning with. Ah well.

Need to get better at controlling spin in the one arm hangs.

Didn't have the energy for core work.

Also, lmao, felt like I'd been eating like a pig while travelling, but appaz I dropped 1kg. I guess time on feet makes a big difference.

There's lots of good info out there on the benefits of iso's.  I'm incorporating them right now, but more in the Jay Schroeder model. 

Check out Keith Baar when you have time.  There are a couple of podcasts or videos he's done where he talks about the benefits of iso's on tendon rehab/strength etc... pretty interesting stuff

Thanks, I'll check out Baar! I remember Schroder from the good old ISO EXTREMES days. Not sure I totally buy into it, but there is some overlap between what he recommends and what's recommended by the c4hp dude I posted above (primarily focussing on longer muscle lengths).

Quote from: Joe on July 30, 2019, 09:03:56 pm

Right ankle still very noticeably swollen and occasionally sore/sore in certain positions. May need to go get it examined further, sigh.

damn that sucks man :/

you stopped icing?

it's feeling stronger though right?

i probably should get my injury checked out too.. slight improvement tho recently, so still trying to hold off & hope it magically disappears.

I think it's probably got worse while travelling, since I've been on my feet so much, and yeah had not been icing very much before setting off, either. Should get back on that when home and see what happens.

It is feeling stronger. Need to do more dedicated strengthening stuff, though, like calf raises, etc.

ah damn about the rings. ya i need to figure out how to get back into them. going to step up my bodyweight training a little, soon. want to get back on the rings, loved em`.

With you on that! Rings are great fun. Basically all climbing gyms have a rings set up, usually at a good height, so I might staying messing around with them more during warmup/cooldowns.

i have no expertise anymore , but i do prefer yielding isos vs overcoming, for most stuff, except maybe grip. i don't like overcoming isos for pretty much anything else, too intense & burn me out too quick. the pulling muscles (lats for example) probably respond better to yielding isos/holds. so i can see weighted holds or negatives being pretty effective.

looks like he probably knows what he's doing, probably good advice. with any of that stuff tho, have to be careful.

that guy's oac's are insanely strong.

Makes sense. I have never really understood the point of overcoming ISOs either. I saw somewhere in his feed he does recommend them as part of OAC training for people who can't do an ISO hang yet, but I don't think I'll bother with that. Will just incorporate some of this into my training and see where that takes me.

Quote from: Joe on July 23, 2019, 09:42:44 am

The soreness I get from climbing is really interesting. From my normal chinup training the soreness I get, when I get sore from it (which isn't very often), is localised to quite high up on my lats. From climbing the main soreness is rear delts and really low down on my lats, near where they insert at the hip.

reminds me of rings.

you don't do rings too much right? i'm going to get back on my rings soon. they make your abs contract much harder.

I don't do rings anymore, nah. Would be nice to have a setup, but there's no way to make them work with the pullup/dip tower that I have. Would be fun to do some front/back lever stuff and RTO dips, all that's good for helping prevent elbow injury.

24-07-19

BW - 71.8

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 3
+27.75 x 3
+16 x 6
+11.75 x 6
+5 x 7
BW x 9

Hangs
HC@24mm x 5s
HC@21mm x 5s
HC@18mm -
BW x 7s
+2.5 x 7s
+5 x 5s
+3.75 x 7s
+2.5 x 7s
BW x 9s

One arm bar hangs
BW x 5s
+8 x 10s, 10s, 10s
BW x 20s

Dips
BW x  4
+8 x 3
+16 x 5
+24 x 4
+16 x 5
+8 x 8
BW x 12

SS1A Hollow Body Holds
BW x 20s [stricter form than usual]
+2.5 x 17s [1.25 in hands + 1.25 b/w feet]
+5 x 10s [2.5 in hands + 2.5 in feet]
+2.5 x 15s

SS1B German Hang
BW x 40s, 40s, 40s

Notes

Fun workout. Pulling/gripping stuff all felt pretty weak since I'm not recovered from Friday's OAC negatives yet, let alone from climbing on Monday. Anyway, good to overreach a bit before a holiday.

Managed 10 pullups at the end of climbing session on Monday, but only 9 chinups after today's sesh, tells you about the cumulative fatigue there.

Figured I'd get a benchmark on weighted hangs @ 18mm, even while fatigued. A 7s hang seems to be the gold standard for testing your max, and was mildly disappointed not to get that with +5kg -- didn't quite fail at 5s, but could sense that I wouldn't safely make 7s.

One arm hangs going to be a big addition, I think. Feels really good on lats/shoulder stability -- feels like it will help not just for OAC/chin strength generally, but also for those times when I need my shoulder/arm to be stable while I've reached really far to a hold while climbing. Right hand's grip feels much weaker than left, it wanted to open up a bit towards the end of the hangs which never happened with the left hand.

Dips felt really strong.