Adarq.org

29-08-19

BW - 69.9kg

Workout

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

OAC Negative
BW x 1, 1

KB Swing
24 x 10 x 10 [EMOM]

Notes

Pretty surprised by my weight. I usually weigh right before my workout, so I'm all fed etc., so it's not really a "minimal" BW like you get if you weigh first thing in the morning. Today I weighed at the end of my workout, so probs a few hundreds grams lighter than I'd normally weigh because of water loss. In any case, I'm pretty sure that's the first time I've officially clocked <70kg in my 20s, lmao.

Swings not too bad.

I've got way over excited about having OAC negatives to play with. I need to just not touch the chinup bar until Sunday or Monday.

Tomorrow, pushing + hanging + core. Need to get back on my previous sort of workout schedule, that was really suiting me. Need to rest up and put in quality OAC work rather than messing around. Also need to get back in the climbing gym -- going next Thursday with a friend, so that's locked in.

If you get a tower, I definitely recommend that it's one where the chinup bar and the dip bars are on opposite sides. The one I use has them both on the same side, and that's been really annoying. Feel very constrained when doing chins.

23-08-19

BW - 71.0kg

Workout

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

ISO @ 120*
+53.6 x 4 x 4s [60s rest]

ISO @ 90*
+45 x 4 x 4 [60s rest, ez!]

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s
+5 x 5s
+10.5 x 10s
+13 x 5s, 5s

One Arm Hang
BW x 20s, 20s

Dips
BW x 5
+8 x 3
+16 x 6, 6, 6

Ab Wheel (standing + kneeling)
BW x 4+6, 4+6, 4+6

Notes

Felt strong at 90*, rest of the workout slightly meh.

Might take a rest from upper lifting for a couple of extra days then test progress, rather than commit to the previously outlined plan.

Need to commit to weight loss + doing KB stuff regularly, too.

18-08-19

Workout

10 x 10 KB Swings in 7:45

Notes

Sets 8 and 9 where done one handed. This was easy, so shall move up to 24kg next session I guess.

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.