Adarq.org

17-10-19

Run

6.66mi in 59:52 [8:59 pace]

Notes

w/ LBSS again, good stuff.

Longest run for a long while, felt decent.

18-10-19

BW - 66.9

Workout

Chins
BW x 3, 3
+16 x 6, 6, 6, 6

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+17.25 x 6s, 6s, 6s
+8 x 12s

Planche Lean
BW x 7s, 7s

Tuck Planche
BW x 8s, 8s, 8s

Planche Lean
BW x 20s, 20s

Notes

Decent stuff. Did the extra leans after the planche to just work on that shoulder blade position, as I watched video of my tuck planche and I'm really letting my shoulder blades droop.

Chins and hangs strong.

nice runs lately.

u guys have convos the whole time?

 

Yep! I'm probs running a bit faster than truly comfortable conversation pace, though, tbh.

ETA: forgot to record BW, weighed 66.9 at start of workout. Back under 67kg, good good. Reckon 63.X is the likely end point here

21-10-19

Run

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14

then ~1.5km cooldown

So, totaly 4.7mi

Notes

Yeah, yeah I mix units whatever.

Did a progressiony thing, here's km splits: 5:50, 5:47, 5:19, 5:02, 4:29, 4:14

This is 24:51 5K coming from a 5:50 "warmup". 

BW - 66.8

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+37 x 1
+45 x 1 
+47.8 x 1   

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s
+18.5 x 5s 
+21 x 5s 
+24 x 3s 
+8 x 5s, 5s, 5s, 5s, 5s

SS1A Chins
+16 x 6, 6
+8 x 8

SS1A Wide Grip Pullups
BW x 7, 6

SS1B Dips
BW x 5
+ 8 x 3
+16 x 8, 7
+8 x 9
BW x 12

Notes

Big session before going away. Huge, huge PRs on chinups. That's definitely a lifetime PR for relative weight (1.715xBW total), probably a lifetime PR on load added, and maybe a PR for total load (114.6kg -- the most I've managed in the period covered by this log is 112kg)

Big PRs on hangs too. Think with less tiring buildup I could have done +24 for 5s. Anyway that's about +1/3xBW, which is nice. Need to get back on the wall soon and see how it feels.

Rest just volume to get more and worked in case I don't do much training while abroad.

Fucking hyped on those pullups, though. If I get down to ~64.0 kg and keep same aboslute strength, thend I should be able to do a chinup with about 1.8xBW, which would be sick and put me in good stead for an OAC surge.

01-11-19

BW - 68.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 4, 4, 4

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 7s, 7s, 7s, 7s

Dips
BW x 5
+13 x 8, 8, 8

Notes

Lol, so +1.5kg weight gain. I guess like half of that is water weight that will disappear pretty fast once I go back to below maintenance calories. Aim, then, is to end this month in the 64.x range. Should be doable, about 1kg a week

Felt weak! Not really a surprise, just hate that feeling, though. Still rejigging from jet lag, etc, too, which won't help.

Onwards and upwards from here, though.

Am still here, dw.

Last week got a bit stressed out preparing for this competition i was going to (european quiz championships) in bulgaria over the weekend, so training time got consumed by cram revision time for that at, and that was pretty draining so I didn't have much energy for training. Did do a sort of makeshift OAC session last Thursday, just testing out strength in hangs are various points in the motion -- feels stronger than I've ever been before, and the soreness was not debilitating which suggests a comparatively high level of preparedness at this stage. Got back Sunday evening and was exhausted (about 10 hoours sleep from Thurs->Sun which isn't great), so didn't do any proper training, but just king of messed aroudn with OAC negatives/isos and assisted stuff through the day (probably slightly stupid to do OAC stuff withoout a full warmup, so will be a bit more structured going forward).

Will probably run later today.

Quiz went well, got a bronze medal in the team thing and had a few other top 15 finishes.