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Author Topic: warpspeed to the new scenario  (Read 638600 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #645 on: August 20, 2019, 10:48:05 am »
+2
20-08-19

BW - 70.1kg

Workout

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

ISO @ 120*
+52.35 x 4 x 4s [60s rest]

Deadhangs
HC@24mm x 5s
HC@21mm x 5s
HC@18mm
BW x 5s
+8 x 10s
+9.25 x 10s
+10.5 x 8s

3FD@18mm
+10.5 x 11s, 11s

PPPU
BW x 5, 5, 5

KB OHP
16 x 9, 9

Partial ROM standing ab wheel
BW x 4, 3, 3

Notes

Tried out putting the 8kg KB + little plates in backpack worn at the front, and just having the 16+24kg bells on the belt. Felt a lot more comfortable, and possibly also slightly easier on the hangs? Dunno why it should be easier, though, so hopefully that's just b/c I did 4s hangs rather than finding some cheat.

Hangs continue to progress super quickly. Stoked on this, tbh. Need to do more actual climbing again soon, though.

Couldn't be bothered to measure stuff for PPPUs, I trust myself to make sure I'm progressing/trying hard.

Messed about with standing ab wheel for fun. Not really near full extension, but still fun.

Plan is this: another session on Friday, which will probably include both 90* and 120* ISOs + a couple sets of one arm scap hangs. Then another similar session Monday, then rest until Friday when I'll retest, either with 1 arm eccentrics/isos or with weighted chinup 1RM (or both). Then depending on how that goes I'll decide whether to continue with weighted isos, one arm isos or just traditional chin training.
« Last Edit: August 20, 2019, 01:21:01 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #646 on: August 23, 2019, 11:59:54 am »
+1
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.
« Last Edit: August 23, 2019, 12:01:39 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #647 on: August 27, 2019, 04:10:48 am »
+3
27-08-19

The big OAC/weighted chin test session is tomorrow, but I walked past the pullup bar this morning while totally cold and was tempted to jump up. Easy hold @ 90* on each arm (just held it momentarily since I didn't want to wear self out for tomorrow's session, but it felt _easy_ and like I could pull up from 90* if I wanted too)  :personal-record: :personal-record: :personal-record:

the hype for tomorrow is big now...

Got impatient, lmao, and did some tests. Able to hold an OAC iso @ 90* with either arm for ~3s. Able to do a solid 9s eccentric on each arm, with a pretty smooth descent. I'm so excited, feels like I'm as close as I've ever been, and my elbows and shoulders are holding up totally fine.

Will do KB swings + some dips tomorrow, then a proper OAC training session on Friday. If I finally commit properly and diet down from ~70.5kg to 66kg over like 4-6 weeks then I think by the time I hit the lower weight I may be able to do an OAC...
« Last Edit: August 27, 2019, 01:04:56 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #648 on: August 29, 2019, 05:31:01 am »
+1
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.
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Joe

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Re: warpspeed to the new scenario
« Reply #649 on: August 29, 2019, 12:15:27 pm »
+1
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.
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adarqui

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Re: warpspeed to the new scenario
« Reply #650 on: August 29, 2019, 08:45:43 pm »
+1
Quote from: Joe on August 29, 2019, 05:31:01 am
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

great work on the PR but damn wtf. that's major!!@#  :o :o :o
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Joe

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Re: warpspeed to the new scenario
« Reply #651 on: August 30, 2019, 05:02:09 am »
+1
Quote from: adarqui on August 29, 2019, 08:45:43 pm
Quote from: Joe on August 29, 2019, 05:31:01 am
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

great work on the PR but damn wtf. that's major!!@#  :o :o :o

Yeah it's not super pleasant. I'm not really surprised, though. Eccentrics always make me super sore, and OAC stuff is by far the most intense eccentric work + on top of that it's basically a new movement, so doing extreme overload eccentrics with a new movement is the perfect combo for soreness. I think the thing that puts it over the edge, though, is that lat soreness has always felt really different to the soreness I get in other muscles. It's a lot less "sharp" like chest/hamstring soreness, and a lot more dull/thick feeling. Hard to explain.
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Joe

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Re: warpspeed to the new scenario
« Reply #652 on: August 30, 2019, 12:40:18 pm »
+2
30-08-19

BW - 69.9

Workout

Dips
BW x 5
+8 x 3
+16 x 7, 7, 7
BW x 17

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 7s  :personal-record:
+8 x 9s, 9s
3FD@18mm
+16 x 7s, 7s

KB OHP
16 x 12, 12

(Partial ROM) Standing Ab Wheel
BW x 5, 5, 5+5

Notes

Back-to-back sub-70kg days. I'm coming for your adarq.

Well, that's all a lot stronger when not done immediately after a brutal series of chins.

17 dips after the 3x7 PR is pretty nice, the weighted dips feel much more chest heavy, while the BW failure point was triceps. Think I just naturally stay a lot more upright without the dip belt.

Hitting the hangs with +16kg is pretty big, shall keep pushing that up. Need to actually be climbing a lot more, else I'm mostly just training to have stronger fingers and back for their own sake (which, I'll admit, I kind of am).

Possible schedule: rest tomorrow, swings Sunday, OAC/lifting Monday, swings Tuesday, rest Wednesday, climb Thursday?
« Last Edit: August 30, 2019, 12:43:51 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #653 on: August 31, 2019, 04:56:48 am »
+2
31-08-19

Middle knuckle of left ring finger is a bit sore today, so I'm not going to do any finer/grip work between now and Thursday's climb. I am almost certain this happened on the 3 finger drag climb. Normally I go right from whatever half crimp weight I'm using to doing the same load for 3FD work. I had a feeling yesterday, though, that that would be dumb since the 16kg hang was so maximal, but I didn't listen to my gut on that one, and now I'm paying the price. It's not too sore, so hopefully it heals up quickly enough.

Once finger is feeling recovered I might switch up the grip stuff to longer hangs. I've been doing some reading and the suggestion is that hangs in the 20-40s range are good for building up tendon/pulley/ligament conditioning, so hopefully playing around with that for a month or so might help me stay a little more injury resistant in my fingers.
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Joe

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Re: warpspeed to the new scenario
« Reply #654 on: September 02, 2019, 08:52:38 am »
+1
02-09-19

BW - 70.2kg

Workout

Chins
BW x 3, 3
+13 x 2
+24 x 1
+32 x 1

OAC Negatives
BW x 8s, 7s, 5s, 4s

Dips
BW x 5
+8 x 3 [warmup]
+8 x 15+4+3+2 [myo]

Notes

Just a quick one.

Need to figure out how to properly programme eccentrics, since I should probably be aiming for more straight sets/i.e. less inter-set drop off? It's just pretty hard to aim for a certain amount of time on a descent when it's all so near maximal. I figure they'll be pretty all over the place for the first few sessions as I (and my body) just get use to doing them as training. Goal is basically to get to point where I can usefully do isometrics, since that worked super well in progressing my pulling.

Pulling muscles didn't really feel fully recovered yet, which makes sense, eccentrics are hard to recover from. All the more reason to hope I can get to the point of doing isos soon.

Hitting 15 reps with + 8 was nice, thought the post "activation" myo sets dropped off super fast.

Finger feels basically recovered, but still letting grip stuff rest. Need something to feel fresh when I climb Thursday + better to be miss a session than to cause an injury.

Edit: http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/

above useful for programming eccentrics, etc. Will just try to do some more submaximal negatives next time, about 5s/rep, and use an online metronome to help me pace that. Also going to try to rig a makeshift pulley system for some assisted concentrics.
« Last Edit: September 02, 2019, 03:49:44 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #655 on: September 05, 2019, 09:35:36 am »
+2
05-09-19

Bouldering ~2 hours

Notes

First time I've climbed in ages, so my "climbing brain" felt very stupid + clumsy, but this was the best I've ever been, I think. The strength made a huge difference. If I want to start climbing like 2xWeek then i'll improve super fast, but not sure that I want to commit the time to that just yet. Want more strength and OACs first.

Played around a little bit in the strength training section of the gym, friend egging me on to try OACs. This was after about 1 hour of climbing, and I'm still a little sore from the last OAC session, so wasn't expecting much. Couldn't pull up at all, really, but could do a good ISO at like 120* and 90*, so progress feels like it's coming along.

Bought a nylon strap the other that I will sling over my pullup bar at some and tie weights to try out assisted/countweight OACs in the next sess.

Exciting news: was late for something yesterday so decided to run to the meeting, ended up being like a mile through the city streets in ~7.30ish. Ankle not too bothered by it! So, am therefore going to get back to light running, just like ~30 mins easy every other day or so. Hopefully build back ankle strength slowly. Should also contribute to the weight/fat loss plan.
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Joe

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Re: warpspeed to the new scenario
« Reply #656 on: September 07, 2019, 10:46:25 am »
+2
07-09-19

Run

1.98mi in 18:42 [9:25 pace]

Notes

Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!  :ibrunning: :ibrunning:
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adarqui

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Re: warpspeed to the new scenario
« Reply #657 on: September 07, 2019, 01:29:47 pm »
+1
Quote from: Joe on September 07, 2019, 10:46:25 am
07-09-19

Run

1.98mi in 18:42 [9:25 pace]

Notes

Quick one to test the ankle out. A little stiff for first half mile or so, and a little stiff afterwards, but no pain as such. Time to start building back up!!  :ibrunning: :ibrunning:

nice!! good news. :ibrunning: :ibrunning: :ibrunning:
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Joe

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Re: warpspeed to the new scenario
« Reply #658 on: September 08, 2019, 12:03:21 pm »
+2
08-09-19

Workout

Stationary bike, 30 mins aiming for ~120 HR

Notes

Wanted to run but am going to take it slow before going to back-to-back days to protect ankle. Had a desire for some extra activity, though, so did this.

Chinning sesh tmrw. Will probably mess around with assisted OAC stuff.
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Joe

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Re: warpspeed to the new scenario
« Reply #659 on: September 09, 2019, 06:59:55 am »
+1
09-09-19

BW - 70.1

Workout

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

Assisted OAC
-10.5 x 1
-8 x 1
-16 x 1

OAC ISO @ 120*
-8 x 5s

OAC ISO @90*
-8 x 8s, 8s

Assisted OAC
-24 x 1

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s, 22s, 17s
3FD@18mm
BW x 22s, 18s

Dips
BW x 5
+8 x 3
+16 x 8, 7, 6

Notes

Morning rather than evening workout, felt a little flat. Assisted OACs seem pretty good, though TBH i like them more for the statics than for the full movement -- just feels a little distant from the actual exercise. Really hard to get multiple reps too. Anyway, might try out that 4x3-5s w/ short rest protocol I was using for two arm chins with this. Or maybe I should just go back tp trying to push up chins?

Just need to pick something I think is going to work for me and stick with it.


Edit: anyway, only need to get 8kg stronger and I'll have an OAC. Simultaneously sounds like a lot and not a lot.
« Last Edit: September 09, 2019, 10:29:53 am by Joe »
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