571
Pics, Videos, & Links / Re: beast
« on: June 14, 2019, 05:35:36 pm »Alex Puccio does a one armer + 20lbs
5 on right arm 4 on left from another female climber, nuts
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Alex Puccio does a one armer + 20lbs
5 on right arm 4 on left from another female climber, nuts
572
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 14, 2019, 12:33:52 pm »
14-06-19
BW - 71.5kg
Workout
Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3
Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s
Dips
BW x 14, 12, 10
SS1A German Hang
BW x 25s, 25s
SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]
Notes
5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.
Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.
The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.
Dips are so exhausting...
BW - 71.5kg
Workout
Chins
BW x 2
+5 x 2
+16 x 2
+21 x 3
+24 x 3
+18.5 x 3, 3
Deadhangs @ 24mm
w/u w/ p/u singles
HC x 12s, 12s, 12s
Dips
BW x 14, 12, 10
SS1A German Hang
BW x 25s, 25s
SS1B Kneeling Ab Wheel
BW x 8, 8 [felt extra hard today, but think I had more ROM]
Notes
5/7 exams done -- last two shouldn't be too bad. Exhausted today -- normally have a nap at home after each exam (they're in morning and I always sleep poorly the night before, so...), but didn't manage today.
Workout pretty solid despite that! Happy to get 3 reps at 24kg -- felt like not quite a max, don't think I could have got 4 reps, but could definitely have had 3 with a little more weight. Puts estimated 1RM on chins around 1.45xBW, which is nice, feel like it's progressing pretty quickly.
The deadhangs felt pretty strong. Dropped the open handers for time/energy's sake.
Dips are so exhausting...
573
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 13, 2019, 05:34:25 am »
13-06-19
Run --
10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33] w/ 90s jog rest + 4x~150m strides, c/d
Total -- 5.73mi
Notes
Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.
Run --
10 min w/u, 4 x 1k [4:33, 4:29, 4:27, 4:33] w/ 90s jog rest + 4x~150m strides, c/d
Total -- 5.73mi
Notes
Felt solid. 2nd and 4th reps into wind. Light runs before breakfast are fine, but a workout feels less good.
574
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 11, 2019, 05:11:50 am »
11-06-19
Run --
3.72mi in 36:30 [9:47 pace]
Notes
Another easy one on the books. Looking forward to finishing exams and upping volume on runs a bit. Will do another of those 1k interval sessions later this week, probably Thursday.
Run --
3.72mi in 36:30 [9:47 pace]
Notes
Another easy one on the books. Looking forward to finishing exams and upping volume on runs a bit. Will do another of those 1k interval sessions later this week, probably Thursday.
575
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 10, 2019, 12:47:20 pm »
10-06-19
BW - 71.5kg
Workout
Wide Pullups
BW x 2, 7
+5kg x 5, 5, 5
BW x 7
Deadhangs @ 24mm
W/U with a few sets of single BW pullups
HC x 9s, 9s, 9s
3FD x 9s, 9s [chalked up...much easier]
SS1A KB OHP
16kg x 10, 10, 8
SS1B KB Row
16kg x 16, 16
Hanging L->V
BW x 4 [lol, not really strong enough for this yet]
Compression "pulses"
Hands by knees x 15s
Hands a little past my knees x 10s, 10s
German Hang
BW x 20s, 20s [just relaxing into the stretch]
Notes
4/7 exams one, today's one went well.
Solid workout, a bit tired. Deadhangs progressing nicely, remembering I had chalk lying around made stuff more solid (though I only used it on the open hand sets).
Abs weak, never got good at leg raises or anything of that sort. Hoping the compression stuff, esp pulses, will help, so that I can start doing proper sets of L->Vs.
German hangs feel nice.
Have felt beginnings of a little sniffle for last couple of days, hoping it goes away without me getting ill properly.
BW - 71.5kg
Workout
Wide Pullups
BW x 2, 7
+5kg x 5, 5, 5
BW x 7
Deadhangs @ 24mm
W/U with a few sets of single BW pullups
HC x 9s, 9s, 9s
3FD x 9s, 9s [chalked up...much easier]
SS1A KB OHP
16kg x 10, 10, 8
SS1B KB Row
16kg x 16, 16
Hanging L->V
BW x 4 [lol, not really strong enough for this yet]
Compression "pulses"
Hands by knees x 15s
Hands a little past my knees x 10s, 10s
German Hang
BW x 20s, 20s [just relaxing into the stretch]
Notes
4/7 exams one, today's one went well.
Solid workout, a bit tired. Deadhangs progressing nicely, remembering I had chalk lying around made stuff more solid (though I only used it on the open hand sets).
Abs weak, never got good at leg raises or anything of that sort. Hoping the compression stuff, esp pulses, will help, so that I can start doing proper sets of L->Vs.
German hangs feel nice.
Have felt beginnings of a little sniffle for last couple of days, hoping it goes away without me getting ill properly.
576
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 09, 2019, 03:23:26 pm »seven seems like a cruelly high number of exams.
tell me about it, exhausting!
577
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 08, 2019, 05:44:17 am »
08-06-19
Run --
3.72mi in 37:25 [10:03 pace]
Notes
Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.
Run --
3.72mi in 37:25 [10:03 pace]
Notes
Kept it really easy. Think one of my mistakes w/ running last year was pushing the pace on easy days just a little bit more than necessary.
578
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 07, 2019, 11:25:09 am »
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.
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.
579
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 06, 2019, 05:32:59 am »
06-06-19
Run --
10 min w/u, 3 x 1k [4:35, 4:34, 4:24] w/ 90s jog rest, c/d
Total -- 4.43mi
Notes
Just a light workout in the style of that Tinman guy adarq posted vids from. Shall add 1 rep each time I do this.
Run --
10 min w/u, 3 x 1k [4:35, 4:34, 4:24] w/ 90s jog rest, c/d
Total -- 4.43mi
Notes
Just a light workout in the style of that Tinman guy adarq posted vids from. Shall add 1 rep each time I do this.
580
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 05, 2019, 05:06:32 am »
My watch has done that HR thing too, think it's defo a glitch, but it's such a weird one!
581
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 05, 2019, 05:05:37 am »
05-06-19
Run --
3.06mi in 29:03 [9:29 pace]
Notes
Had a time press this morning so squeezed this in w/o accessory work. Felt meh.
After exams over think I might start a cut, aiming to drop ~6kg down to 65kg. I'm not lean at all at my current weight, and becoming a twig with some lats is probs useful for both climbing and running.
Edit:
messed around a bit with some core stuff, managed some easy pistol singles w/ the 16kg KB
Run --
3.06mi in 29:03 [9:29 pace]
Notes
Had a time press this morning so squeezed this in w/o accessory work. Felt meh.
After exams over think I might start a cut, aiming to drop ~6kg down to 65kg. I'm not lean at all at my current weight, and becoming a twig with some lats is probs useful for both climbing and running.
Edit:
messed around a bit with some core stuff, managed some easy pistol singles w/ the 16kg KB
582
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2019, 12:16:31 pm »
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.
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.
583
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 03, 2019, 02:36:21 am »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.
hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.
you going to night of the 10k pb's this year?
last year's results are so crazy.
world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.
https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000
crazy.
Yeah, I was at the race last year! It was a super nice environment, so I hope to go back this year. The friends I went with were pretty involved in running during university, so they know or recognise a lot of the big names who came from that scene, which made watching v exciting.
584
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 02, 2019, 05:32:08 am »
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.
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.
585
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 01, 2019, 04:56:25 am »
01-06-19
Run --
Total 10.2km ~6k easy then 3k progression [5:41, 5:18, 4:52], then cooldown jog. Total time 1:01:05
Notes
Didn't plan on this, and legs felt quite heavy/slow for first while, probably because of pistol squats the other day. Just felt like pushing it lightly after a while, though, so did this.
Run --
Total 10.2km ~6k easy then 3k progression [5:41, 5:18, 4:52], then cooldown jog. Total time 1:01:05
Notes
Didn't plan on this, and legs felt quite heavy/slow for first while, probably because of pistol squats the other day. Just felt like pushing it lightly after a while, though, so did this.