Thank you, I really appreciate that <3
Iāll get that to you later today
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Monday 2020-12-07
AM Bouldering. Felt as if that session made me a better climber. Learned some things that are intangible, just by spending time on the wall
PM Press
| Warm-up | Sets x Reps @ Rest |
|---|---|
| 1A. Banded Over & Back | 3x10@0 |
| 1B. Banded Face Pull | 3x10@0 |
| 1C. Banded Pull Apart | 3x10@30 |
| Exercise | Set | Reps | Weight | Notes |
|---|---|---|---|---|
| A. BTN Press | 1 | 5 | 30 | |
| 2 | 5 | 35 | ||
| 3 | 5 | 40 | ||
| 4 | 5 | 45 | ||
| B. Press | 1 | 5 | 45 | |
| 2 | 5 | 47 | ||
| 3 | 2+F | 50 | ||
| C. Push Press | 1 | 5 | 50 | |
| 2 | 5 | 55 | barely got this one | |
| 3 | replaced with shoulder box |
Core opens up like a scissor when I āfailā
| Exercise | Reps & Sets |
|---|---|
| D. Shoulder box | 2x8@5kg |
| E1. Low Pulley Rope Front Raise | 8/6/4/6/8 |
| E2. Seated Row to neck | 8/6/4/6/8 |
Ended the session by setting a timer for ten minutes and working on handstands, Queda de Rins holds, using the power racks as monkey bars, and playing on the paralletes.
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Here you go hoss
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Tuesday 2020-12-08
Warm-up
Javorek Complex
| Exercise | Set | Reps | Weight |
|---|---|---|---|
| A. Zercher Squat | 1 | 5 | 40 |
| 2 | 5 | 50 | |
| 3 | 5 | 60 | |
| 4 | 5 | 70 | |
| B. Front Squat | 1 | 5 | 70 |
| 2 | 5 | 75 | |
| 3 | 5 | 80 | |
| C. āSSBā Squat | 1 | 5 | 80 |
| 2 | 5 | 90 | |
| 3 | 5 | 95 |
| Exercise | Reps & Sets |
|---|---|
| D1. Leg Extension | 12/10/8/6-8-10 |
| D2. Lying Leg Curl | 12/10/8/6-8-10 |
Conditioning
Backwards sled drag
I walked too much today for errands and the like to have a decent squat training session. But for a first time descent with my make shift SSB Iām quite happy. Wasnāt really in the mood to train either, shouldāve maybe forgone it but I went in and did my duty.
30 minute yoga while my rice cooker made my post-workout meal.
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Arenāt those the fucking worst?
Awesome! I really appreciate this.
Also, your English is so good, if I didnāt already know you were Swedish, I wouldnāt be able to tell.
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They are fucking something, thatās for sure.
Thank you, that compliment strokes my ego ^^
I could never understand this squat progression, because my Zercher was always better than my front squat
Says the guy who zerchered everything for a whileā¦
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Indeed ahah but even before it was. Front squats allows me zero bending forwards, Zercher a bit (back squat the most) so for my morphology it is easier (I assume it would for you as well!)
Well, if you look at my progression I didnāt manage to add a lot of kgs on the front squat. The reason my front squat is stronger is Iāve done it a hell of a lot more than zerchers.
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Certainly yeah. Personally Iād prefer having a better front squat anyway
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Wednesday 2020-12-09
Bouldering Fuck, itās so much fine to climb even when injured right now.
As I was warming up I gave some thought to a second-hand account of some words spoken by Chris Shawarma (top-tier climbing person) that were āI never climbed a day in my life when it wasnāt funā. From the context the person was re-telling those words it was as a cautionary tale to listen to your body, i. e. if it doesnāt feel like fun then take a rest day. But, Iām curious if maybe Chris just finds climbing to be really really fun.
I donāt think the same choice word could be used with lifting. Maybe the absence of āhungerā, aggression, and laser-like focus are better things to be attentive towards. Or maybe its a lesson from outside lifting that canāt be applied to lifting.
Originally, today, I wouldāve been taught how to set boulder problems at the Y but the person responsible had to work. So we are meeting up Saturday. Might end up focusing on that for a while actually, and do full-body three days per week. I have a hypertrophy oriented 3-day full-body plan that I paid for in the past that I could run then. Iād log PRs but not anything else out of respect for the author. Also going to be working more hours, so weāll see.
Iām attending a lecture on orthorexia on Friday. Thereāll be an opportunity to ask some questions. If anyone has anything theyād like to ask Iāll remain vigilant if it is touched upon during the lecture and will ask if given the opportunity.
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So I did this for a few minutes each side last night and it felt great. I ended up having to lather my arm up with lotion and use this little wooden massage āstarā though, because using my hand was yanking my arm hair way too much.
Glad it did you good! Hopefully thatāll let your muscles relax a bit so that blood will flow a bit more freely through and around the damaged tissues.
Some words worth thinking about from Mark Bell
Tucking in, take care all!
Was also gonna say that your English is great. I know English fluency is high in Scandinavia, but I speak with some Europeans regularly who actively maintain their Englishā¦ and itās still obvious to me that it is not their primary language. Thereās nothing wrong with that ā in fact, I think sounding āauthenticā should not be anywhere near oneās highest priority. My ramblings aside, your English sounds quite natural.
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Thank you too! Iāve lived a life that has allowed me to maintain and improve it successively since I first started speaking it. A little practice, more or less every day, adds up by the time you are my age. And, I do try to ensure that when I employ it I do so actively and mindfully rather than reverting to autopilot. As an aside, Iām much better equipped to express myself in English than I am in Swedish. Thereās a lot of my Swedish vocabulary thatās entirely informed by my second language ā Iām just fortunate the two languages have similar roots ^^.
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