Author Topic: warpspeed to the new scenario (Read 638462 times)

Joe · « **Reply #660 on:** September 11, 2019, 12:26:37 pm »

11-09-19

Run

2.92mi in 27:21 [9:20 pace]

Joe · « **Reply #661 on:** September 12, 2019, 03:34:51 pm »

12-09-19

Plan going forward is something like this:

weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week

Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.

OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.

Feel a bit better having a vague structure again.

adarqui · « **Reply #662 on:** September 13, 2019, 01:14:02 am »

Quote from: Joe on September 12, 2019, 03:34:51 pm

12-09-19

Plan going forward is something like this:

weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week

Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.

OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.

Feel a bit better having a vague structure again.

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Joe · « **Reply #663 on:** September 13, 2019, 12:32:42 pm »

13-09-19

Run

3.30mi in 29:50 [9:02 pace]

Notes

Decent. Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.

Quote from: adarqui on September 13, 2019, 01:14:02 am

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups

adarqui · « **Reply #664 on:** September 13, 2019, 08:43:11 pm »

Quote from: Joe on September 13, 2019, 12:32:42 pm

13-09-19

Run

3.30mi in 29:50 [9:02 pace]

Notes

Decent. Am out of running shape, looking forward to it coming back. Ankle a little twinge when I went up a short but still incline near the end of the run -- makes sense, tired calf and limited ROM means hills cause me to get to that sore end range easily.

Quote from: adarqui on September 13, 2019, 01:14:02 am
nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

Yeah, plan is just to have a few easy runs a week, not going to be tempted to do anything hard until I've got the OAC or am putting that on the backburner. Just want to improve general fitness, get back into running shape so I'm not useless at adarq squad parkrun meetups

lol yup.

adarq squad parkrun meetups sounds cool af. awesome how 3 of u could be running together soon.

i think you all understand by now that u could go on a chill run and still get benefit, so that's cool. i doubt any1 would be worrying about pacing. people who don't get that stuff, always worry about pacing (ie not hitting their 7:00 !!). it's great to just go trot ez. obviously u can do some harder runs together but, trot sesh's are the best. ;f

Joe · « **Reply #665 on:** September 15, 2019, 12:01:37 pm »

BW — 70.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+32 x 3
+24 x 4, 4, 4

Deads
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 23s, 18s
3FD@18mm
BW x 5s, 18s, 20s

One Arm Hangs
BW x 25s, 25s

Notes

Tiring all day event yesterday so felt super flat today, skipped the dips.

Think I might just go back to doing solely weighted chins + one arm hangs, really nail down basics and go back to OAC specific work once I'm at like 3x5 with +32kg. I know I'm _able_ to do useful OAC stuff at the moment, but it's so taxing because it's so maximal, and I think rule of thumb is OAC starts when you can hit a chin + 70% BW (so about 50kg for me).

Joe · « **Reply #666 on:** September 18, 2019, 12:52:32 pm »

18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

Joe · « **Reply #667 on:** September 19, 2019, 11:31:00 am »

19-09-19

BW - 71.2

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 3, 3, 3

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s, 24s, 20s
3FD@18mm
BW x 5s, 23s, 21s

One Arm Hangs
BW x 20s
+8 x 12s, 12s

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7

Notes

Decent workout. The longer duration hangs are a little annoying w/ my setup, because after about 10s my hangboard starts to spin slowly (it hangs from a rope from my pullup bar). Similarly, the bar is just super thin so one arm hangs are really uncomfortable on my fingers. Ah well, nothing too major there.

Slightly heavy BW today, thought kcal wise yesterday was pretty controlled -- had a bulky dinner though, and overate a bit on Tues. Think now I'm back w/ less injurious work as my primary lifting stuff (weighted chins + longer duration hangs), it's time to commit properly to diet. Main thing for me is just cutting out snacking + after dinner sweet stuff. Doable.

Also, only thing sore from yesterday's run is, weirdly, my hip flexors? they felt pretty fatigued yesterday evening too, bit of an odd one, but it doesn't feel like an injury or anything to be worried about.

adarqui · « **Reply #668 on:** September 20, 2019, 12:34:34 am »

Quote from: Joe on September 18, 2019, 12:52:32 pm

18-09-19

Run

6.77mi in 56:30 [8:20 pace]

Notes

Run w/ LBSS. Middle ~4ish miles of this with him. He's in better shape than me, for now...

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Quote

Ankle held up nicely, though weirdly the muscles of my right foot feel pretty fatigued after the run -- not something I've experienced before.

Chins tmrw.

\o/

Joe · « **Reply #669 on:** September 20, 2019, 07:49:50 am »

20-09-19

Run

3.55mi in 34:20 [9:39 pace]

Notes

Legs tired. Tried to keep this within nose breathing territory. Might do a parkrun w/ some friends tmrw, though I won't be fully recovered. Will probs just treat it as a tempo or something less than a full effort 5k.

Wore my kinvaras instead of my nikes for this -- glad ankle felt good with the lower drop, sign of strengthening/recovery.

Back/lats recovery so much better now back to weighted chins stuff, though that's partly because the volume is more moderate. Anyway, definitely going to stick with that for at least like 6 weeks. Likewise another 3 weeks (5-6 sessions) with the long duration hangs.

Running is nice, looking forward to getting back into a rhythm with it + dropping some weight. Chins and especially hangs are going to feel so much easier at 66kg. Thinking about how big of a difference +4kg makes on weighted hangs, my climbing could move to a whole new level with that loss. Just need to commit!

Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

adarqui · « **Reply #670 on:** September 20, 2019, 10:04:31 pm »

Quote from: Joe on September 20, 2019, 07:49:50 am

20-09-19
Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

cool. do people do that?

Joe · « **Reply #671 on:** September 21, 2019, 02:57:48 pm »

21-09-19

Rest day, body feeling a little beat up + friend couldn't do parkrun in the end. Diet good today.

Quote from: adarqui on September 20, 2019, 10:04:31 pm

Quote from: Joe on September 20, 2019, 07:49:50 am
20-09-19
Edit: also keeping mentally joking about the idea of doing smolov jr with chinups...am more than strong enough now, in that none of the sessions would require me to use <BW....

cool. do people do that?

Have seen a few posts about it. Seems pretty doable. I think I'll only do it if I feel like I still need more raw chinning strength after I'm down to 66kg.

Joe · « **Reply #672 on:** September 22, 2019, 07:39:39 am »

22-09-19

BW - 70.5

Workout

Chins
BW x 3, 3
+10.5 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@18mm
BW x 5s, 5s, 5s

KB OHP
8 x 5

Planche leans
BW x 2 light sets just feeling it out

Tuck Planche
BW x 6s, 6s, 6s, 6s

Notes

So plan to structure chin workouts will be rotate +10.5/+24/+26.5 with reps at 6/4/3, and move up weight when I'm at 6x6, 4x4 and 3x3 (so next sesh for the 4s will be with 24 since I did 3x4 last time, but will move to 27.75 for 3x3). ETA: maybe makes more sense for the third limb of this to be 2 reps, but still only add weight when I hit 3x2?

A little bit of finger tenderness so just a few light sets to get some blood flowing there.

Decided on a whim to give planche stuff a go. I can do a legit tuck planche now! Have never really managed it for more than a couple of seconds before, so this is exciting. Will alternate dips and planche for push work now.

Run tmrw.

adarqui · « **Reply #673 on:** September 22, 2019, 12:18:15 pm »

Quote from: Joe on September 22, 2019, 07:39:39 am

22-09-19
Decided on a whim to give planche stuff a go. I can do a legit tuck planche now! Have never really managed it for more than a couple of seconds before, so this is exciting. Will alternate dips and planche for push work now.

that's cool hah. you know you're just getting overall stronger when you can do stuff you previously couldn't, out of the blue. that's probably the best form of "gainz".

Quote

Run tmrw.

nice!

LBSS · « **Reply #674 on:** September 22, 2019, 12:52:45 pm »

for tuck planche.

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Author Topic: warpspeed to the new scenario (Read 638462 times)

Joe

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