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Messages - Joe

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721
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 25, 2019, 03:22:20 am »
25-06-19

Run -- 3.67mi in 36:00 [9:51 pace]

Workout - evening

BW - 72.9kg

Chins
BW x 3, 3
+5 x 2
+16 x 1
+18.5 x 3, 3, 3

Deadhangs
w/u w/ p/u singles x 2
HC@24mm x 5s
HC@21mm x 7s, 7s,
3FD@21mm x 8s, 8s

Dips (myo - 5 breath rest)
BW x 5
+5 x 2
+5 (myo) x 9+3+3+3

Wide grip scap pulls
BW x 10
+5 x 8

SS1A German hang
BW x 30s, 30s, 30s

SS1B ab wheel
BW x 10, 10

Hollow Body Hold
BW x 15s, 15s

Notes

Nice easy one. Should maybe vary my routes a bit more, lol.

Going to do some lifting this eve, am a bit sore from climbing still so should be interesting. Won't be able to do any training tomorrow -- going to see Pakistan v NZ in the cricket.

Reminded of the myo reps idea from LBSS, will probs use it for accessory sometimes.

Trying out scap pulls -- need to get strong in this way for one arm stuff later,, eventually will graduate to trying them one armed.

Lol so weak on hollow body holds, gotta build up to like easy 90s holds there

722
Pics, Videos, & Links / Re: beast
« on: June 24, 2019, 07:16:09 am »


So many nuts strong climbers

723
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 24, 2019, 04:58:04 am »
24-06-19

Run -- 3.67mi in 38:06 [10:23 pace]

Notes

Legs dead from Thur/Sat still, unsurprisingly. Just easy runs this week, but going to bump volume up a bit.

724
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2019, 12:15:06 pm »
Quote from: adarqui on June 23, 2019, 11:07:37 am
Quote from: Joe on June 21, 2019, 12:31:28 pm
Done with exams! Woopwoop, results in a month. Until then mostly chill time.

nice!! congrats.

Quote from: Joe on June 22, 2019, 04:57:25 am
22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

lol nice. so much for completely chilling.

Quote
the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

casual fast = always blows my mind :o

Was crazy, he just blew everyone away and didn't look like he was working _that_ hard. His PB is like 14:25ish, I think, so it was like a tempo pace for him I guess.

725
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2019, 12:13:48 pm »
23-06-19

Bouldering ~2 hours

Notes

Going to need to think about how to productively log these. Was just a fun session, hadn't climbed for over a month so felt quite clumsy/feet felt heavy. Didn't feel like I'd lost much ground since last time, though.

726
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 22, 2019, 04:57:25 am »
22-06-19

Friend convinced me to go do the local park run, went badly lol. Not surprising given I'm exhausted fro mexams, hungover and still very sore/tired from the Thursday workout.

21:30 [4:09, 4:13, 4:21, 4:45, 4:02]

Notes

That 4th k was awful, I had just sort of mentally given up -- mental drive sapped by exam season and not yet restored. I ran a 21:30 5k at this parkrun a month ago, though under much better conditions (not just personally, it was 12C/55F rather than 22C/72F...maybe i should do a training trip to florida/pakistan). Bit disappointed but don't think this is really reflective of (lack of) change in fitness. Anyway, no quality runs next week, just easy miles -- two hard sessions in three days here is plenty.

Edit: lol per the Parkrun site i ran exactly same time as a month ago (21:32)

the route is a 2.5km loop so you can see the really fast people coming back round on it -- recognised Paul Martelleti (represented GB at 100km world champs) -- he ran a very casual looking 15:23

727
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 21, 2019, 12:31:28 pm »
Done with exams! Woopwoop, results in a month. Until then mostly chill time. No training today (or yesterday). Tomorrow I'll go for a longer run, 50-70 mins, then Sunday climbing  ;D

728
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 19, 2019, 12:03:43 pm »
19-06-19

Unplanned stress relief tempo, lol

Run -- total 4.77mi

KM splits: 5:31, 5:19, 4:37, 4:52, 4:45, 4:38, 2:19 [500m] then cooldown

Notes

Feeling stressed about my last exam and major exhaustion/brain fog. Went out for stress relief run and legs felt fast, so just rode it out, guess this is my workout for the week.

Watch claims average HR for this was 140 lol, I wish...

729
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 18, 2019, 05:46:06 am »
18-06-19

Run -- 4.05mi in 41:40 [10:17 pace]

Notes

Just fell into the pace my legs wanted to go today. Was like 10:45 for first half (during which HR was in 130s! happy to be able to run with it that low) and 9:45 for second half.


730
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 17, 2019, 10:37:26 am »
17-06-19

BW - 72.2kg

Workout

Wide Pullups
BW x 2
+5 x 6, 6, 6
BW x 7

Deadhangs
w/u w/ p/u singles
HC --
@24mm x 13s
@21mm x 7s
@24mm x 13s
3FD --
@24mm x 10s, 10s

SS1A KB OHP
16 x 11, 11, 11

SS1B KB Rows
24 x 10, 10

SS1Ai Ab Compression
BW x 10s, 10s

SS1Aii Ab Wheel
BW x 7, 6

SS1B German Hang
BW x 30s, 30s, 20s

Notes

6/7 exams done, today went really well, finish on Friday.

Meh workout, progressed on stuff but felt meh. Happy to get that 7s hang on 21mm -- wasn't a max effort either. Should be able to progress down to that ledge soon.

Also occurred to me how hard the jump from OHPs w/ the 16kg KB to doing it with the 24kg one is going to be...

Feel like my abs/core are just weak, defo felt like a weakness when trying more overhangy routes. Hoping what I'm doing 2/week is enough to bring them up.

Going to climbing gym sunday w/ friends, hyped. May not lift Friday so I'm fresh, undecided -- definitely not going to do any more finger stuff between now and sunday, though

731
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 16, 2019, 05:17:42 am »
16-06-19

Run -- 3.62mi in 36:19 [10:00 pace]

Notes

Not much to report on this one. Ran in my usual park, and there was a 10k race going on that I didn't know about. Looked decent.

Quote from: adarqui on June 15, 2019, 03:47:48 pm
Quote from: Joe on June 15, 2019, 05:35:02 am
15-06-19

Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.

nice! good news.

you're getting lots of good easy runs in, it definitely builds you up.

Yeah, trying to keep volume/intensity pretty moderate for a while. I said this last year and didn't abide by it, but there's a lot of benefits to be had from regular 30-50 min runs that I should probably try to eke out before going to heavy on workouts. Last year I think I did too many workouts too soon/too many moderate/"medium hard" intensity runs. Keeping the higher intensity stuff to once a week should be enough for me for a while. Also leaves me more energy for OAC training/resuming climbing.

732
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 15, 2019, 03:34:15 pm »
Quote from: seifullaah73 on June 15, 2019, 01:00:21 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s

733
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 15, 2019, 05:35:02 am »
15-06-19

Run -- 3.67mi in 35:48 [9:44 pace]

Notes

Slept great last night, much needed.

Decent run, legs a bit tired from Thursday, so felt sluggish in the second half, though HR, etc., was pretty moderate.

Ran in my Escalantes for first time in a while, had kept them out of the rotation b/c my calves were getting v tired, but really liked them today. Think calves just needed time to adjust to running as a stimulus again.

Glutes sore from Thursday's run! This is good news, since my right glute never got sore from running last year, even on hills, so this shows some progress in terms of it actually doing work while running.

734
Pics, Videos, & Links / Re: beast
« on: June 14, 2019, 05:35:36 pm »
<a href="http://www.youtube.com/watch?v=ORMz9VLGCLU" target="_blank">http://www.youtube.com/watch?v=ORMz9VLGCLU</a>

Alex Puccio does a one armer + 20lbs



5 on right arm 4 on left from another female climber, nuts

735
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...

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