916
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!
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917
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
918
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.
919
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.
920
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.
921
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.
922
Pics, Videos, & Links / Re: beast
« on: May 31, 2019, 06:46:24 pm »one arm frenchie on a 10mm (~.4 inch) edge
923
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 31, 2019, 12:25:50 pm »
31-05-19
Workout
SS1A Chinups
BW x 2
+16kg x 4, 4, 4
SS1B Dips
BW x 2
+16kg x 4, 4, 4
SS2A Wide Grip Pullups
BW x 7, 6
SS2B KB OHP
16kg x 8, 8
Deadhang Repeaters
Top ledge x BW x 2 x 6x(5on/5off) [i.e. two sets of 6 clusters of 5 seconds hanging/5 secs rest] -- failed right at end of last hang of second set.
Kneeling Ab Wheel
BW x 10, 10
Hanging Knee Raise
BW x 7, 6
Notes
Really liked the repeater protocol, even if it is unwieldy to log. Got a real forearm pump going, whereas w/ the 10-15s sets I don't really get that. Figure pump is good -- the repeater thing is more like a bodybuild rep scheme, which I think is good. My fingers are not very "mature" yet, so it's good to just get lots of TUT/practice doing it + build some specific muscle. Can progress them by increasing sets, then changing the timing -- gold standard in climbing community is 7on/3off.
Felt strong overall! I fucking suck at hanging knee raises, lol, must stick with them.
Exams started -- likely no climbing till they're finished (21/6) since it's so time consuming.
Workout
SS1A Chinups
BW x 2
+16kg x 4, 4, 4
SS1B Dips
BW x 2
+16kg x 4, 4, 4
SS2A Wide Grip Pullups
BW x 7, 6
SS2B KB OHP
16kg x 8, 8
Deadhang Repeaters
Top ledge x BW x 2 x 6x(5on/5off) [i.e. two sets of 6 clusters of 5 seconds hanging/5 secs rest] -- failed right at end of last hang of second set.
Kneeling Ab Wheel
BW x 10, 10
Hanging Knee Raise
BW x 7, 6
Notes
Really liked the repeater protocol, even if it is unwieldy to log. Got a real forearm pump going, whereas w/ the 10-15s sets I don't really get that. Figure pump is good -- the repeater thing is more like a bodybuild rep scheme, which I think is good. My fingers are not very "mature" yet, so it's good to just get lots of TUT/practice doing it + build some specific muscle. Can progress them by increasing sets, then changing the timing -- gold standard in climbing community is 7on/3off.
Felt strong overall! I fucking suck at hanging knee raises, lol, must stick with them.
Exams started -- likely no climbing till they're finished (21/6) since it's so time consuming.
924
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 30, 2019, 05:34:02 am »
30-05-19
Run --
Easy
Total 3.70mi in 35:05 [9:29 average]
Pistol squat
BWx3,3,3
SL Calf Raise
+16x8,8
SL+DL burnout
Notes
Bad sleep, legs felt totally flat. Still, run is worthwhile and this stuff happens.
Thanks! Might play around with it a bit -- probably mostly, as you say, as part of warmup for a session/workout when I start incorporating those again.
Run --
Easy
Total 3.70mi in 35:05 [9:29 average]
Pistol squat
BWx3,3,3
SL Calf Raise
+16x8,8
SL+DL burnout
Notes
Bad sleep, legs felt totally flat. Still, run is worthwhile and this stuff happens.
29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?
my advice might be a bit useless considering i don't do drills and i'm slow.
i don't really understand a/b skips tbh.
butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.
as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.
2cents!
pc!
Thanks! Might play around with it a bit -- probably mostly, as you say, as part of warmup for a session/workout when I start incorporating those again.
925
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 29, 2019, 09:31:04 am »
29-05-19
Notes
After yesterday's feel good vibes I couldn't really sleep last night and feel beat up.
Rest day. Flat upstairs started leaking into mine, and I've got final exams coming up. Stress abounds. Training may take a slight back foot, but it keeps me feeling good when otherwise stressed so I'm not dropping it.
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?
Notes
After yesterday's feel good vibes I couldn't really sleep last night and feel beat up.
Rest day. Flat upstairs started leaking into mine, and I've got final exams coming up. Stress abounds. Training may take a slight back foot, but it keeps me feeling good when otherwise stressed so I'm not dropping it.
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?
926
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 28, 2019, 05:04:09 am »
28-05-19
Run --
Easy
Total 4.64mi in 45:02 [9:42 average]
Threw in six strides towards the end as part of the run
SL Calf Raise off a step
+16 x 8, 7 7
then BW burnout, then DL burnout
Glute circuit
Notes
Another distance 'PR', kept it really easy. Feeling good.
Run --
Easy
Total 4.64mi in 45:02 [9:42 average]
Threw in six strides towards the end as part of the run
SL Calf Raise off a step
+16 x 8, 7 7
then BW burnout, then DL burnout
Glute circuit
Notes
Another distance 'PR', kept it really easy. Feeling good.
927
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 27, 2019, 03:50:27 pm »can you do those single arm chinups now?
imagining your lats/fingers must be way stronger now after being consistent with the climbing stuff.
Nah, haven't been climbing frequently/regularly enough for those sorts of strength gains -- probs lost a bit of strength last couples months tbh. When I was going 3xweek i could do a pretty controlled negative without any pullup specific training, so with lifting + regular climbing I think it'll be really attainable.
928
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 27, 2019, 01:19:08 pm »
27-05-19
Workout ---
SS1A Chinups
BW x 2
+16kg x 3, 3, 3
SS1B Dips
BW x 2, 10, 9, 9
SS2A Wide Pullups
BW x 5, 5
SS2B KB OHP
16kg x 6, 6
Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]
Glute activation circuit
Kneeling Ab Wheel
BW x 8, 8, 8
Notes
ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.
Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!
Workout ---
SS1A Chinups
BW x 2
+16kg x 3, 3, 3
SS1B Dips
BW x 2, 10, 9, 9
SS2A Wide Pullups
BW x 5, 5
SS2B KB OHP
16kg x 6, 6
Deadhangs on fingerboard
Top ledge x 14s, 14s, 13s [went a little closer to failure than I ought to on this, I think -- maybe next time I do 4 x 12s instead]
Glute activation circuit
Kneeling Ab Wheel
BW x 8, 8, 8
Notes
ROM on the ab wheel not great, but lats and core wiped by that stage of the workout anyway.
Was going to try chins with weights just for a lark not expecting more than a single rep, so nailing 3x3 was pretty exciting!
929
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 26, 2019, 11:41:36 am »
26-05-19
Run --
Easy
Total 4.35mi in 39:24 [9:03 average]
Notes
Felt good! Not much to report. Upper body lifting tmrw.
Think this is very marginally the longest distance I've run since starting up again.
Run --
Easy
Total 4.35mi in 39:24 [9:03 average]
Notes
Felt good! Not much to report. Upper body lifting tmrw.
Think this is very marginally the longest distance I've run since starting up again.
930
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 25, 2019, 01:02:53 pm »
25-05-19
Run --
Easy, mostly on grass, 5 or so strides near the end
Total 4.03mi in 36:18 [9:00 average]
SL Calf Raises off a ledge
+16kg x 6, 6
BW x 14
DL burnout set [didn't keep count]
SL Glute circuit --
Adductions
Clams
Bridge
Donkey Kicks
Notes
PT was a bit concerned I had weak calves, so shall make sure do this calf work regularly after runs.
It's fucking hot (to me) -- like 24C (75F). Not used to this, lol.
Run --
Easy, mostly on grass, 5 or so strides near the end
Total 4.03mi in 36:18 [9:00 average]
SL Calf Raises off a ledge
+16kg x 6, 6
BW x 14
DL burnout set [didn't keep count]
SL Glute circuit --
Adductions
Clams
Bridge
Donkey Kicks
Notes
PT was a bit concerned I had weak calves, so shall make sure do this calf work regularly after runs.
It's fucking hot (to me) -- like 24C (75F). Not used to this, lol.