Nordic Blood: Climbing And Lifting / Lifting And Climbing

Training Training Logs
2892

Dynamic day can be very fun… You don’t have necessarily to use their 8-12 x 2 with 1 min rest on the basic lift. Anything that works for power can be used:

• o-lifts
• plyometrics
• ballistic
• contrast training
• complex training

Precisely I’m devising a Conjugate template, though not Westside. One of my teacher is a PHD and tested in a study intra set contrast, intra session contrast, and intra week contrast (conjugate) and the results were that conjugate is numero uno for power, then intra set, then intra session. Didn’t tested intra blocks though.

Going one block eccentric, one isometric, one concentric, three weeks each. This way on the modified max effort day I’ll accumulate volume in the 80% to 90% range with a feeling of very heavy weights, while working on improving technique and key positions, and weak points of the lifts.

One the dynamic day: mostly o-lifting + GPP crossfit style so that I work on hypertro with a notion of performance in mind

Then 1-2 days for conditioning, one endurance, one resistance

2893

Wait, are you sure you want me to design you a program? I’m definitely amateurish compared to all this.

1 Like
2894

Maybe getting back to basics would be a good idea for him, just to remind him of that it doesn’t have to be advanced to work (which will be beneficial when working with clients). Something like Dan John’s 40 workout challenge.

1 Like
2895

I agree with the first bit. The second bit I’m not sure on. My impression of @aldebaran is someone who thrives on intensity, Easy Strength is not that. At all. I’d give him a week before he was doing something else.

2896

What about WS4SB? Lower intensity days are more repetition effort.

1 Like
2897

Yeah exactly. Something doesn’t need to be complicated to work.

Precisely, training with powerlifters the other made me realize I was in the wrong training everything with an RPE of 9-10+

2 Likes
2898

Which edition?

For me personally, I don’t know. Right now I’ll stay with what I’m doing but if I want to change things conjugate is definitely up there but I’d be more likely to run it like Dave Tate outlines it in this video

As he says, three reps is sub-maximal.

I’m a big fan of doing things the way they were originally designed. Too many people see something, and change it, and picky-back off of the association (like someone took 531 and made it into 753). Sure, give credit where credit is due but if I were to sit down I’m pretty sure I could make up sessions from various systems that look very similar.

That’d be a fun drinking game for me and @aldebaran. We got to see training days from various programs, methods, coaches, and had to pair it up with the corresponding program/coach/… Drink if you get it wrong.

2 Likes
2899

Wednesday 2020-12-23

Spent three hours building boulder problems. Didn’t finish anything, I need an accomplice to come with as I ran out of holds and will need to dismantle some other problem to finish it. I need someone to hold the ladder. Not super-happy with where it was heading either, I wanted to build something that teaches people to tense their body properly and I didn’t capture that exertion with what ended up being sprayed onto the wall.

Climbed my last build and recorded it, will upload later.

1 Like
2900

The third version. If I understood Joe correctly, he wasn’t trying to bastardize Westside. Instead he included it in the program’s name to show respect for Louie. Joe found that for himself as well as his clients that the max effort method worked the best for getting stronger, so that’s why he uses it (albeit a bit more conservatively with a 3-5 rep max). His ideas are very much “athlete the lower, bodybuild the upper” à la Jim Wendler.

And I know there are butchered versions of 5/3/1 across the net, but unlike those creators Joe has trained thousands of people using this approach with great success. I would not dismiss his work so easily.

With that said, I’ve never done his program before, and I don’t want to encourage any program hopping :slight_smile: food for thought for the future though

2901

Sorry it comes across as if I’m dismissing his work, I know it works well for tons of people, I’d just make my first exposure be the “root” and maybe then explore branches.

1 Like
2903

Thursday 2020-12-24

Warm-up

Interleaved the exercises here

With alternating sets of jump rope and prowler walks/runs/sprints. Next time I think I’ll do two exercises in between such actions.

Tried Dips as a main movement. Got up to 30kg before the pain started to residualise (that’s a weird verb) inbetween sets and then I stopped. I’m fine with pain, but pain that gets progressively worse isn’t what I’m after. Had heavier sets in me no doubt. I seem to favour my left which is my problem-free shoulder

Did notice that it feels better than benching, so I’ll expect that as I resolve my issues I could use Dips as a main movement before benching.

Did push press to a top set of 3 @ 60. Didn’t have my belt and my core is the failing bit.

Then I repurposed

I did Dips on odd sets and push-ups on even sets. I learned that elevating my feet was a sure-fire way to trigger my shoulder which I’ll remember for my physio appointment and did the remaining push-ups on parallette bars with chains. For abs I did rope walkouts which were tough as hell. BPAs on odd sets and band face pulls on even sets.

Merry Christmas everyone!

Oh, yeah, going to see next horizontal pressing session if I can do weighted parallette push-ups. I have a weight vest. Guessing with that and a backpack with weights I should find a weight at which I can’t get more than three reps.

1 Like
2904

God Jul!

1 Like
2905

God Jul min vän!

1 Like
2906

Häppy Christmäs dude.

Did I do it right?

1 Like
2907

As correct as can be!

1 Like
2908

Friday 2020-12-25

Easy bouldering session, there was a perpetual beta-sprayer around. I do not approve, but didn’t want to deal. He was a friend with the friend I was climbing with and suffering through his behaviour was the lesser evil at the time.

What is a beta-sprayer? Someone that tells you how to solve the boulder problem, on the ground, or while on it. He did, when I was on, which makes it harder to tell someone to sod off :slight_smile:

Saturday 2020-12-26

SVR II-ish

Warm-up: The Vital Whole Human - T NATION

Exercise Set Reps Weight
A. Deadlift -3 10 bar
40% -2 5 60
50% -1 3 80
60% 0 1 90
65% 1 5 100
75% 2 5 115
85% 3 5 130
B. Farmer’s handle deads 1 10 140
2 10 140
3 10 140
4 10 140
5 10 140

I’m guessing at the weight here on the Farmer’s Handle deads. The handles are light, but it’s hard to gauge how light. Maybe 10 kilos per handle. Tried comparing to plates. That’s my best guess.

Assistance Sets, Reps, Weight Notes
C. Incline Dumbbell Press 24/14/13 @ 16 kg 350 method
D. Kelso Shrug 25/15/14 @ 16 kg

Would have loved to super-set these, but I need different angles on the incline for each so. Rested 60s between sets instead to retain efficiency

Conditioning
Tire Flips 50 @ 80kg

Another reason I keep writing SVR II-ish is conditioning. I’m… somewhat active outside of lifting. The template specifies

  • 2 days of hard conditioning, max
  • 3-5 days of easy conditioning

and, in the past, my mentality would have been to add the above to my current exercise regimen and that’s how I keep digging myself into holes. But, like, this morning I went on a weighted vest walk. That doesn’t register for me as conditioning, it’s just… something I do. My climbing sessions some weeks easily add up to hard conditioning, and sometimes they don’t.

I’ve resigned to not planning this out, easy conditioning I don’t need to add anything that’s for certain. I’ll do something, anything, that I want to do, when I want to do it with regards to hard conditioning. I don’t think scheduling that as hill sprints or whatever will pan out, although it is something I want to do (hamstring heals first, please).

Today I felt good, so I flipped tires which did challenge the injury somewhat but that’s a tire I’ve flipped for 100 reps in the past so I didn’t feel as if I was pushing the needle in the red despite huffing and puffing. Felt like the appropriate dose. But, evidently, I have some mental hang-ups around this still otherwise I wouldn’t post a justification text ^^

3 Likes
2909

Are there any real rest days on 5/3/1?
It seems that everyday is either lifting, conditioning or both
Also, what counts as conditioning vs daily activity?

2910

The big thing to keep in mind with every 5/3/1 program is that these are Jim’s recommendations. You’re always free to deviate from them if you feel it’s the right call, as only you know what’s best for you. But it’s also worth appreciating that you KNOW Jim’s recommendation will work, so, if in doubt, you can just shut off your brain and do the program.

1 Like
2911

Haha, from your recent session I can see you played it somewhat fast and loose with the rep recommendations for not only the Widowmaker-set but also the assistance rep recommendation.

I think the point that “inspired” me to write all of that out stems from Moving North of the Vag. I “worry” about selling myself short on conditioning, but at the same time have to actively attempt to register daily activity that equates to conditioning in the end. As an example, I went downtown to boulder today, it’s a 15 minute bike ride each way, lots of hills to climb each way, and it had snowed and they hadn’t cleared the streets. It absolutely makes up for a 20-30 minute AirDyne session. But again, unless I tell myself that it does count I’m wanton to do too much rather than too little.

But thank you for writing it out, and especially the word-choice. “Recommendation”. I’ll remember that.

2 Likes
2912

From my DOMS today I noticed I forgot to log my ab-work which was weighted hanging knee raises (thanks Brian Alsruhe) for seven sets of eight reps.

1 Like