That looks awesome, I wish they’d been around when I was climbing
Have you ever been red lighted for heaving?
[quote]kpsnap wrote:
Have you ever been red lighted for heaving?[/quote]
Never. Although I worry a bit. When I lifted at RMLC, my one criticism was pausing too long, and I should work on a light touch to minimize ROM. Two were IPF refs also.
[quote]ActivitiesGuy wrote:
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?)[/quote]
There are a lot of small holds, and depending on what I am training, I use them. I even use a 24 lb weight vest and do short sections (20-40 ft) with some of the smallest holds. Today was just a bloodflow/endurance work, nothing too taxing.
That climbing vid was awesome man!
Dude that looks like so much fun! Thanks for posting that vid Ecchastang!
[quote]Ecchastang wrote:
[quote]kpsnap wrote:
Have you ever been red lighted for heaving?[/quote]
Never. Although I worry a bit. When I lifted at RMLC, my one criticism was pausing too long, and I should work on a light touch to minimize ROM. Two were IPF refs also. [/quote]
My coach/training partner is an IPF ref as well. He definitely hammered me on all the details of the sport early on in my lifting career.
Hope the epicondylitis clears up. I get that from movements like skullcrushers.
Feb 3rd workouts
Climbing (AM)
Bouldering
V1
V2
V3 x 2
V4 x 2
V5 x 2
Notes: Worked some V6-V7’s, but stopped when my elbow started flaring up again.
Lifting (PM)
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
Work sets
320 x 2
320 x 2
320 x 2
320 x 5 (probably had a 6th in me, but only had GF with broken ankle spotting, so told her I would not chance failing a rep. still matched PR)
Dead bench from chest (see videos for last two reps)
275 x 1
275 x 1
295 x 1
315 x 1
band pull aparts
4 x 15
DB squeeze press (from powerfuff’s log)
45’s x 10
55’s x 10
65’s x 10
V-grip pullups
2 x 10
wide parallel grip pullups
2 x 10
5" cannonball grip pullups
1 x 10
rice bucked finger extensions
4 x 10
Delt lateral raises (stopped after one set as they started hurting my elbow
15’s x 10
Notes: Although not a PR, given how it felt, and after the 3 sets of 2, definitely stronger than when I hit 320x5 before. The deadbenches are adding starting strength to my press.
Feb 5th Workouts
AM
Snowboarding - Although not a true powder day, there was still plenty of fresh stuff in the trees from yesterday’s storm
PM
Climbing
Bouldering
V1
V2 x 2
V3 x 2
V4 x 10
V5 x 5
V6 x 2
Notes: With the bouldering area reset, I focused on onsighting a bunch of problems. I did try a couple of harder things, but still babying the left elbow. Also went upstairs and did some wrist extension work to help alleviate the tendonitis. Cranked out some chinups as well (pullups hurt the elbow right now).
I enjoyed that climbing video as well. Nice skills.
Strength to weight ratio is obviously extremely important to you. What philosophies/ideas have you adopted to your training to maximise this? Can I ask what an average days diet looks like?
tweet
I’d never seen a treadwall. Very cool! I felt a little like I was watching someone play Tetris - quickly trying to find the right fit. You’re a beast!! I hope the elbow heals up quick.
BTW, do you have screaming triceps after doing those DB Squeeze Presses? Mine are super sore.
[quote]theBird wrote:
I enjoyed that climbing video as well. Nice skills.
Strength to weight ratio is obviously extremely important to you. What philosophies/ideas have you adopted to your training to maximise this? Can I ask what an average days diet looks like?
tweet[/quote]
Thats a tough question, as two of my goals are diametrically opposed. Whenever my weight goes up, my climbing power goes up, but my endurance drops. For the longest time, I easily maintained around 150 lbs. But I have a goal of benching 4 plates, which almost certainly requires me to put on a little more weight than I am right now at 165 lbs. I am fairly lean naturally, and have a high metabolism anyway. So for me to gain weight, I have to eat a ton of food, definitely over 4k cal per day. I consume a ton of whole milk (non-homogenized, grass fed organic), lots of almond butter, bacon, eggs, plenty of beef, and a decent amount of vegetables, but generally cooked in butter or coconut oil.
Not sure if that answered the questions or not.
[quote]Powerpuff wrote:
I’d never seen a treadwall. Very cool! I felt a little like I was watching someone play Tetris - quickly trying to find the right fit. You’re a beast!! I hope the elbow heals up quick.
BTW, do you have screaming triceps after doing those DB Squeeze Presses? Mine are super sore. [/quote]
Actually I felt it more in my chest, and then this evening, I was even getting some twitching in my left pec (not sure if it is related).
Feb 6th Workout
Lifting
Bench
Warm-up (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
225 x 4
265 x 2
295 x 1
315 x 1
330 x 1 (paused PR)
Work sets
295 x 4
295 x 4
295 x 4
295 x 4
Extra wide paused
265 x 6
DB squeeze press
70’s x 12
Band pull aparts
4 x 15
Notes: was pressed for time to lift before meeting a buddy to climb, so I cut out most accessory work. 330 didn’t feel at my limit, so based on bar speed, I feel I am good for 340-345.
Climbing
Routes
10a
11a
12b
10c
13a
11d
12a
10c
Notes: Even though my elbow was hurting a little, and my hip was hurting a lot, I felt pretty strong climbing today. Did really well on the 13a, once I figured out beta for a part that my hip wouldn’t let me do the way it was intended.
[quote]Ecchastang wrote:
Not sure if that answered the questions or not. [/quote]
Thanks for the reply.
Keep up the good work.
Uncle Bird.
tweet
Feb 8th Workout
Climbing
Outside - Boulder Canyon
8
9
11a
12a
Notes: Had to bail due to the wind, so went to the climbing gym to get some more volume.
Routes
12d
12b
12a
11b
12a
12a
10b
Notes: The harder stuff felt good after doing a few routes outside first.
Feb 9th Workouts
Climbing-AM
Bouldering
V1
V2 x 2
V3 x 2
V4 x 2
V5 x 2
Route supersets
10b, 10b
11b, 10b
Notes: Elbow still isn’t feeling 100%, so just wanted to get some bloodflow in.
Lifting
Bench
Warm-up (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
225 x 4
265 x 2
295 x 1
315 x 1
335 x 1 (paused PR)
Work sets
315 x 3
315 x 3
315 x 3
315 x 3
Deadbench from chest
275 x 2 (rest about 5 sec between reps to reset)
275 x 2
275 x 2
Band pull aparts
4 x 15
Notes: Nice to hit another PR but I have to be careful I am not lifting my butt or heaving. Finally got back to double body weight at my new heavier weight of 165.2. I still feel I am good for about 345.
Feb 11th Workout
Climbing
Routes (some supersets, written in pairs)
10b, 11b
11d
12b, 10c
12a
11d
10c, 11b
12a
12b
11b, 10c
EZ bar curls
70 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Close grip EZ curls
80 x 10
80 x 10
Pullups
3 x 10
Notes: Climbing felt amazing today. Been resting and working on the elbow, and feeling much better. It was a no fall day, so all routes were done clean. First time curling in a while, just to test the elbow. Wish my damn hip was doing better, haven’t been able to do any serious leg work in a while, and even walking hasn’t been fun. Looking forward to the Dr appt March 2nd.
Feb 12th Workout
Lifting
Bench
Warm-up (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
225 x 4
265 x 2
295 x 1
315 x 1
Work sets
330 x 2
330 x 2
330 x 2
330 x 5 (10 lb PR!)
Dumbbell squeeze press
60’s x 12
70’s x 12
Band pull aparts
4 x 15
delt lateral raises
15’s x 10
20’s x 10
Chinups
5 x 10
Cardio
25 min continuous cycling medium intensity
Notes: Was shooting for 4 at 330, which still would have been a PR, but they felt so good, I paused at the top, warned my spotters I was going for a 5th, and grinded that thing out. That was the last day of an intensity phase, so I will take a light deload day and then restart a volume phase. Elbow feeling much better.
[quote]Ecchastang wrote:
330 x 5 (10 lb PR!)[/quote]
Congrats, very nice.