BENCH!!! Good grief. It’s like the first couple of months lifting - PR’s every time you go to the gym. 
Congrats!
[quote]Powerpuff wrote:
BENCH!!! Good grief. It’s like the first couple of months lifting - PR’s every time you go to the gym. Congrats![/quote]
Thanks! Except for when I was dealing with a shoulder injury during the summer, I have been consistently been able to hit PRs for the last couple years.
Feb 13th Workout
Climbing
Bouldering
V1 x 2
V2 x 2
V3 x 2
V4 x 3
V5 x 4
V6 x 2
Pullups
3 x 10
Notes: Went for onsighting at The Spot Gym. Worked a few V7-8’s, but didn’t send any.
Feb 15th workout
Lifting
Bench (deload day)
Warmup (pause first rep)
bar x 10
135 x 5
135 x 5
185 x 5
225 x 4
265 x 2
Work sets
225 x 5
225 x 5
225 x 5
Extra wide paused
225 x 5
Close grip paused
225 x 5
Band pull aparts
4 x 15
Climbing
V1
V2 x 2
V3 x 2
V4 x 2
V5 x 2
Notes: Took it easy all the way around, as I will start a volume phase with bench next week.
Feb 15th Workout
Climbing
Routes
10a, 10c
11c, 10a
11c
13a
12a
pullups
6 x 10
band pull aparts
3 x 10
face pulls
3 x 10
external rotations
3 x 10
Notes: Didn’t have much time to train today, so just went to the climbing gym for just over an hour.
Feb 16th workout
Lifting
Bench
Warmup (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
265 x 8
265 x 8
265 x 8
265 x 8
Extra wide paused
235 x 8
235 x 8
CGBP
235 x 10
235 x 8
Band pull aparts
6 x 10
Chinups
6 x 10
Band facepulls
3 x 10
Band external rotations
3 x 10
EZ bar curls
70 x 10
90 x 10
100 x 10
100 x 10
100 x 10
Extra wide EZ curls
100 x 6 (harder than I expected)
Narrow EZ curls
100 x 10
70 x 15
Abwheel rollouts
4 x 10
Scap plane delt raises
12’s x 10
15’s x 10
20’s x 10
Bent over delt raises
12’s x 10
15’s x 10
Notes: First day back on the Volume phase, and it felt surprisingly good. Most of the accessory work was supersetted together.
Feb 17th workout
Climbing
Routes
10b
11b
11d
12d
13a
13a
11c
11b
10a
10d
10b
Pullups
2 x 10
Band pull aparts
4 x 15
Notes: Felt super strong, as that was the most pitches at my limit I had done in a day.
Feb 18th Workout
Climbing
Bouldering
V1
V2 x 2
V3 x 3
V4 x 2
V5 x 2
V6
Notes: I only had about an hour at they gym today, so basically did my warm up routine, did a few problems and left.
Feb 19th Workout
Lifting
Bench
Warmup (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
280 x 6
280 x 6
280 x 6
280 x 6
280 x 6
OHP
bar x 10
115 x 8
135 x 6
135 x 6
Dumbbell incline press
70’s x 15
80’s x 8
Band pull aparts
6 x 15
Pullups of various grips (chin, v-grip, wide, narrow)
10 x 10
Band face pulls
3 x 10
Band curls
4 x 25
Notes: Bench felt fine, but I can tell its been a while since I have done OHP. Also, was short on time, so not much resting between sets, etc.
Feb 20th Workout
Climbing
Routes
10c
11c
11d
12a
13a
12b
12a
11c
11b
10a
10c
10d
10d
Pullups
3 x 10
Band pull aparts
3 x 10
Notes: Got on a bunch of new stuff, as well as got back on the 13a from the other day. Felt decently strong.
Feb 21st Workout
Climbing
Bouldering
V1
V2
V3
V4 x 3
V5 x 3
V6
Notes: Short day at the gym after work. Worked some V7-V8’s Felt like I was making progress, but got annoyed with the crowds and left.
Feb 22nd Workout
Lifting
Bench
Warmup (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
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4
295 x 8 AMRAP (failed going for 9)
Deadbench
6 singles at 275 with about a minute between each rep
Dumbbell squeeze press
60’s x 10
60’s x 10
60’s x 10
60’s x 12
Band pull aparts
4 x 15
Scap plane delt raises
15’s x 10
15’s x 10
Pullups
3 x 10
Overhead barbell shrugs
2 x 12
Pullup retractions
2 x 12
EZ bar curls
70 x 10
90 x 10
90 x 10
90 x 15
Hammer curls
35’s x 10
35’s x 10
Abwheel rollouts
4 x 10
Notes: So close on the 295 x 9, but I got out of groove on number 7. Oh well.
Feb 23rd Workout
Climbing
Routes
10b, 10a
11d, 10a
12b
12d
Bouldering
V4 x 2
V5 x 2
V6 x 1
V8 x 1
Notes: Finally got this ridiculously hard boulder problem I had been working. I basically had to campus the first half due to my bad hip. Scared to fall near the top for the same reason, but held on.
Feb 24th Workout
Climbing
Route supersets
10b, 10c, 10b, 10c
11a, 10c, 11b
11d, 10b
10d, 10a, 11b
11b, 10a, 10d
10c, 10a, 10c
10c, 10a
Band pull aparts
2 x 15
Pullups
4 x 10
Notes: Lots of total volume, over 700 ft of climbing in just over an hour.
Feb 25th workout
Lifting
Bench
Warmup (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
270 x 8
270 x 8
270 x 8
270 x 8
Extra wide paused
240 x 8
240 x 8
CGBP
240 x 10
240 x 8
Band pull aparts
4 x 15
V-grip chinups
5 x 10
Delt lateral raises (for some reason these keep re-aggravating my elbow, so not gonna doing them for a while)
15’s x 10
Notes: Volume felt good, and the wide paused are feeling quite easy.
Feb 26th Workouts
AM
Snowboarding
PM
Climbing
Routes
10b
10c
11b
12a
10d
12c
12c
pullups
3 x 10
Notes: Snowboarding made my hip hurt pretty bad, and the it started bothering me climbing, so I cut it short.
Feb 28th Workout
Lifting
Bench
Warmup (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
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
Extra wide paused
265 x 6
Dumbbell OHP
50’s x 10
55’s x 10
Band pull aparts
4 x 15
pullups
5 x 10
Climbing
Bouldering
V1
V2
V3 x 2
V4 x 2
V5 x 2
V6
Notes: Felt strong lifting, and the set of wide paused was a PR. Then I just did a little bouldering because I haven’t had a chance to climb as much lately.
Mar 1st Workout
Climbing
Routes
10c
11b
12b
12c
Bouldering
V3 x 3
V4 x 2
V5 x 2
V6 x 2
V7
pullups
4 x 10
Notes: Felt strong climbing, used routes to warm up for bouldering. Finally get to see the hip doctor tomorrow. Excited to see what can finally be done.
Mar 2nd Workout
Climbing
10a
11b
11c
12a
12c
Notes: Wow, yesterday was a rough day. I had my first x-ray on my hip in about 20 yrs, and the Dr said it was too complicated for him to want to touch. I then spent the next couple hours sending emails to some of the top hip resurfacing surgeons in the world. I went to the gym to blow off some steam and managed to climb really well, but couldn’t stay focused. Finally heard back from Dr. Gross in South Carolina who says he thinks he can fix the hip. Traveling for surgery can’t be fun, but I am so ready for this to be dealt with. I have included the x-ray on here. Notice the femoral head size difference, the shallow cup, and the lack of joint space.
^At first I didn’t really know what I was looking for, but your comments at the end made me re-examine the image and say “Wow”
I can’t blame your doc all that much, lord knows in today’s litigious society, every surgeon must tread carefully and weight “I think I can help this person” vs. “If I fuck it up, will he/she sue me?”
Hopefully you’re able to find someone that can help you out with it.