Jan 26th Workout
Climbing
Endurance training
On the Treadwall (a rotating climbing wall)
100 ft at 10 deg overhang
100 ft at 15 deg overhang
100 ft at 20 deg overhang
Climbing took about 4.5 minutes, so I rested 4.5 minutes between sets.
Conditioning
Airdyne 30 sec hard, 30 sec easy for 10 minutes
Notes: Was good to get back on the treadwall to work on my pump endurance.
[quote]Ecchastang wrote:
Climbing
Endurance training
On the Treadwall (a rotating climbing wall)
[/quote]
A rotating climbing wall?
Jeez. You’re a font of knowledge. What’s your profession again?
[quote]kpsnap wrote:
[quote]Ecchastang wrote:
Climbing
Endurance training
On the Treadwall (a rotating climbing wall)
[/quote]
A rotating climbing wall?
Jeez. You’re a font of knowledge. What’s your profession again?[/quote]
My profession? I am a personal trainer, fitness instructor and climbing instructor.
As to the rotating climbing wall, my gym has a larger version of the one my brother has. (shameless plug) Go to 1:16 in his American Ninja Warrior submission video to see what one looks like. Wayne Chastang - American Ninja Warrior submission video 2015. ANW7 - YouTube
Jan 26th PM workout
Bench
Warmup (pause all reps)
bar x 10
135 x 5
185 x 5
225 x 4
265 x 2
295 x 1
295 x 1
chest press machine
90 x 8
140 x 8
140 x 8
140 x 8
Tricep ext machine
2 x 10 (cant remember weight
Notes: I decided instead of taking a deload day, to go down to Rocky Mountain Lifting Club with a friend to possibly get some form critiquing from Dan Gaudreau, a pretty reputable powerlifting coach. Unfortunately he wasn’t there, due to being sick. I had some of the other respectable lifters and two IPF refs give me feedback. My first rep at 295 felt like the empty bar. The criticism was that I paused too long and that I let the bar rest on my chest too hard. Was told to just lightly touch the chest. Tried that the second time at 295, and it felt like 315. Probably stick to my old way. Then did a couple of machines my buddy suggested for pecs and triceps mainly for bloodflow.
That video was awesome.
What are you looking to change on your bench? Yeah. Dan knows benching.
[quote]kpsnap wrote:
That video was awesome.
What are you looking to change on your bench? Yeah. Dan knows benching.[/quote]
Not really looking to change, just looking for professional feedback. Seeing what I could learn, and any technique issues I might could improve.
Jan 27th Workout
Climbing
Routes (just for warmup, back to back)
10c
11a
Bouldering
V2
V3 x 2
V4 x 2
V5
V6
Notes: Focused on working hard moves and boulder problems in the V7-V8 range. Made good progress on some sections.
Jan 28th Workout
Climbing
Bouldering
V2 x 2
V3 x 2
V4 x 2
V5 x 2
V6 x 1
V7 x 1
power endurance training 4 boulder problems without rest, then 5 minutes between the next set of 4.
V6, V5, V5, V5
V6, V5, V5, V5
V6, V5, V5, V5
V6, V5, V5, V5
Route endurance supersets
12a, 11a
12a, 10b
11b, 10a, 11a
Notes: Worked on various forms of climbing endurance today. Haven’t done much lower body work lately as my hip has been acting up pretty bad. In the process of doing research on getting a hip replacement or hip resurfacing.
Jan 29th Workout
Lifting
Bench press
Warmup (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
235 x 4
275 x 2
300 x 1
320 x 1 (paused PR)
Work sets (pause first rep
285 x 4
285 x 4
285 x 4
285 x 4
Accessory work/conditioning
4 x 15 band pull aparts
Fat grip Pullups
BW x 10
BW x 10
BW x 10
BW x 10
BW 45 x 10
BW 45 x 8
BW 45 x 8
BW 45 x 8
Ab wheel Rollouts
4 x 10
Dumbbell Snatch
50’s x 10
60’s x 10
60’s x 10
Kettlebell swings
20kg x 10
24kg x 10
28kg x 10
32kg x 10
32kg x 10
Dumbbell curls
35’s x 10
35’s x 10
35’s x 10
Delt lateral raises
15’s x 10
20’s x 10
20’s x 10
Notes: 320 paused felt really light. Enjoying the intensity phase I am starting rather than the volume phase. All of the accessory work was supersetted with other accessory movements. Here is a video of the 320 PR.
Nice job on the PR Brother!
[quote]Alpha wrote:
Nice job on the PR Brother![/quote]
Thanks. Working on it. Definitely curious to see how your strength cycle ends up.
Best of luck figuring out your hip issues. I saw you mention it in a few places.
Congrats on the PR.
[quote]LoRez wrote:
Best of luck figuring out your hip issues. I saw you mention it in a few places.
Congrats on the PR.[/quote]
Thanks, man.
Jan 30th Workout
Climbing
Routes
10b
11a
11d
11d
10b
12b
11d
12b
12b
11d
11b
10c
10b
Notes: Went for a mix of volume and intensity. 10 of the 13 routes today I had never been on before.
Sorry to hear about your hip issues. I have been lurking in this log awhile and it’s one of my favorites; I’ve not gone to the climbing gym in a little while but over the summer, when the weather is nice and I bike to work, I usually pop in once every week or two for some bouldering (biking to work makes it easier to bike to the climbing gym after work and then get home; too far to walk and no convenient bus route). Have never really been able to get past V2 problems - I don’t train often enough to build up the grip (and I’m just a bit on the bulky side to be a really good climber) but I have always really enjoyed bouldering.
Curious: do you lift and climb at the same facility? Or lift one place, climb elsewhere? I’ve seen plenty of days where you do both, just wondering if that’s a “lift in the morning, climb at the end of the day” schedule or if it’s “whenever I can fit this in around training my clients” thing.
[quote]ActivitiesGuy wrote:
Sorry to hear about your hip issues. I have been lurking in this log awhile and it’s one of my favorites; I’ve not gone to the climbing gym in a little while but over the summer, when the weather is nice and I bike to work, I usually pop in once every week or two for some bouldering (biking to work makes it easier to bike to the climbing gym after work and then get home; too far to walk and no convenient bus route). Have never really been able to get past V2 problems - I don’t train often enough to build up the grip (and I’m just a bit on the bulky side to be a really good climber) but I have always really enjoyed bouldering.
Curious: do you lift and climb at the same facility? Or lift one place, climb elsewhere? I’ve seen plenty of days where you do both, just wondering if that’s a “lift in the morning, climb at the end of the day” schedule or if it’s “whenever I can fit this in around training my clients” thing.[/quote]
Thanks for stopping in. I have only known three 200+ lb climbers that were really good, its hard lugging that kind of mass up a wall. The ideal build is about 5’8" 135.
Of late, I do all my lifting at the Boulder Rock Club gym, as they have a great setup with rogue bars, Oly platform, KB’s, trap bar, fat bar, etc. I never climb right before benching, so if I list climbing first, it means I did a morning session and then came back to lift. I also boulder at The Spot bouldering gym but I don’t lift there. If it is other lifting besides bench, I have no problem climbing and then lifting immediately after. If I do lifting first, then I don’t want to climb immediately after, I will come back a couple hours later. All of this is based on my priorities of improving my climbing and my bench, where as the other is more health, aesthetic, etc related. I will occasionally do rowing or the airdyne as conditioning at a couple other facilities that I teach classes at as well.
Jan 31st workout
Climbing
Bouldering
V1
V2
V3 x 2
V4 x 2
V5 x 3
V8
Notes: Worked quite a few hard problems, and finally got a V8 that I had worked for a while, with the crux as the last couple moves, about 14 ft up. Wanted to do some lifting, but had a bunch of other stuff to do instead.
Feb 1st Workout
Lifting
Bench
Warmup (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1
325 x 1 (paused PR)
Work sets
305 x 3 (paused first rep)
305 x 3
305 x 3
305 x 3
Extra wide 2 sec pause
255 x 8
CGBP TnG
255 x 8
Band pull aparts
4 x 15
V-grip chinups
BW x 10
BW x 10
BW x 10
BW 25 lbs x 10
BW 45 lbs x 10
BW 55 lbs x 8
BW 70 lbs x 5
Situps
4 x 15
Kettlebell Goblet squats (sort of to test the hip as it was feeling OK today)
12kg x 10
20kg x 10
24kg x 10
28kg x 10
Delt Lateral raises
15’s x 12
20’s x 10
Notes: The paused 325 was a 5 lb PR. I need to work on getting the bar to stop downward motion quicker. Did a better job of not heaving than on the 320 lbs three days ago.
Feb 2nd Workout
Climbing
Endurance work
80 ft continuous climbing on Treadwall at 10 deg overhang
rest 3 minutes
150 ft continuous climbing on Treadwall at 15 deg overhang
rest 3 minutes
80 ft continuous climbing on Treadwall at 25 deg overhang (see video)
Conditioning:
Airdyne - 10 sec hard, 20 sec easy for 4 minutes, followed by 4 minutes of continuous moderate.
Notes: Endurance felt decent, although my elbow is a little inflamed from something I did yesterday. Lateral Epicondylitis, I have dealt with it before a few yrs back. Today was going just for blood flow.
That is SO COOL. Thanks for posting the vid…since you first posted a comment about the Treadwall, I have been kinda curious to see what it looked like. It’s hard to tell for sure from this angle, but it at least LOOKS like it’s filled with pretty decent handholds and thus the real challenge is just the struggle of staying on the thing for a prolonged period (as opposed to finding a decent handhold in a particularly tough bouldering problem?)