Nordic Blood: Climbing And Lifting / Lifting And Climbing

Training Training Logs
3616

2021-12-22

Backwards sled drag half bodyweight 10 minutes. Was a bit too heavy I reckon. In the end I was not able to keep a good pace.
Airdyne/Air Assault Bike (same thing?) 22 minutes, slower than what I’d do ordinarily but I attribute that to the sled drag.

HR Monitor, used it again, but here’s the thing. This is actually the second one I own of the same brand. I had the “computer” of the old one still, but I had misplaced the band and that is why I have a new one. The old computer seemed better but I don’t know still. It put me in the HIT zone fairly rapidly on the airdyne and I don’t know. I don’t know how strenuous these different zones are supposed to feel. But, seemed more reasonable than my previous readings.

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3617

2021-12-23

AM:

Hangboarding
-4kg open-hand, 7 second hang, 2 minute rest, 4 sets
-9kg half-crimp, 7 second hang, 2 minute rest, 4 sets
-22kg two finger pocket (ring- & middle), 7 second hang, 2 minute rest, 4 sets
+10kg claspers, 7 second hold, 2 minute rest, 4 sets.

Elbow rehab

MP: top set was 14 reps at 40kg
Then Log 5x10
supersetted with ring Y-raises (these were pretty good, also tried the exercise linked below which was also good just time-consuming as it is uni-lateral)

I also did really light DB pullovers (10kg) for sets of 10 after each set. This is just to open up my ribcage and improve posture, not really a muscular thing. Keep my hips low and really just try and “bridge” over the bench.

Then I did 5 sets of AMAP push-ups on kettlebells going reaaaally deep. Felt like good stuff for my shoulder joints.

I supersetted those with lying barbell rows with 12,10,8,… iso-holds at the top. I was far weaker here than I’ve been before. Blame elbow rehab?

Finally a growth factor shoulder thing

done without any rest, are:

3 rounds 5 reps each
A. Seated Muscle Snatch (seated to avoid using the lower body) or Barbell Cuban Press
B. Behind the Neck Press, Snatch Grip (seated)
C. Behind the Neck Press, Clean Grip (seated)
D. Savickas Press (military press seated on the floor with extended legs and no back support)
E. Bradford Press (standing)
F. Push Press (standing)

PM: Bouldering with me mates. & elbow rehab.

@dagill2 so, I’ve been trying to use 531 percentages on one of my overhead pressing days. On today’s AMRAP set, I got 14 reps. I got 8 before bar speed started slowing down. Is that where Jim would’ve had me stop the set?

1 Like
3618

I don’t know, I’m not Jim.

I push my AMRAPs on OHP to the point where you would have to hold a gun to my head to get another rep. It’s not quite failure, but it’s just shy. I’ve found my shoulders and triceps can take a lot of punishment and recover quickly. I feel differently on squat and deadlift, and tend to stay further from failure.

3619

No, but I find that you are a person that very consistently has a very clear mental picture of 531. So figured I’d ask.

1 Like
3620

Bought Alsruhe’s Massbuilder for conditioning ideas as I see that suggestion around on the forums. Looks like a fun program to run. If only pull-ups were doable. Given my upcoming move I have to try and find a decent gym nearby. I’ve been very fortunate with the facilities next to me.

3621

Happy Christmas dude.

3622

@dagill2 Merry Christmas my friend! I’m from one of those countries that celebrate on the eve but felt weird about running around the forums with season greetings yesterday and am oddly finding today that it feels extra strange because to my mind Christmas has already been.

I hope you have a lovely day with the family!

2021-12-24

Feeling run down so cut some accessories

Backwards sled-drag 5 minutes (not the most ideal warm-up tbh)

Deadlift (ss: ab-wheel 15,15,12,12,12)
5x3 @ 150

Zercher Squat
4x8@60

Bulgarian Split Squat
3x8 w 30kg

GHRs 3-4 sets AMAP

Conditioning
Bring Sally Up trap-bar, 110kg.

I bought Alsruhe’s MASSBuilder and he wrote, once you’re in a hole: stop digging. I took that advice to heart today

The deadlifts moved okay but I don’t think my proprioception for pain in the hamstring really allows for this intensity. Will probably do a higher volume phase first. But until I know what kind of gym I land in I’m keeping my plans very loose.

2021-12-25

Fantstic lead session but feeling a bit tweakt all-over. Didn’t injure anything thankfully.

2 Likes
3623

Why this superset? It seems very counterintuitive to me unless 15 ab wheel roll outs is like absolutely nothing to you.

3624

For deadlift it doesn’t matter much but I always find that my brace is more solid on front squats if I superset ab-stuff. A remnant from when I did 531 I think. It’s certainly not nothing, and I actively “crunch” during the concentric portion so my top abdominals get quite stimulated by it.

And I find my general athleticism always go up when I make sure to train my abs directly. Translates really well into climbing overhangs, and it helps me with my overhead pressing a ton. If I stop, I’ll literally atrophy and before I know it my lower back starts hurting when I press overhead.

1 Like
3625

Is this a sign of weakness abs? I’d wondered why I was no longer getting this with pressing.

3626

I really don’t know but for me I’ve noticed that direct ab work → no lower back pain during overhead pressing. @Koestrizer might know

2 Likes
3627

I don’t see the point of super setting main work at all tbh because it takes away from the main work.
I know a lot of people disagree who are much more successful than I am, I just don’t get the point whatsoever. For every other exercise, sure.

Sure. It could be. If you notice this, it’s worth pursuing in any case. If week abs could be the culprit is debatable but possible.

1 Like
3628

I’ve moved now, spent the entirety of the 27th of December in the car with my two cats putting my hometown in my rear view mirror. The very next day I developed the flu full-on. Recently recovered, managed to visit the gym three times and the climbing hall once before having my fever return. Went for a walk today, ended up soaked with sweat.

I’ve more or less been sick for the duration of my vacation. School starts in 16 days.

I’m at the tail-end before receiving my next injection. Since I’ve been unable to train I know for a fact that I haven’t been overreaching and yet more joints ache than not (fingers and toes predominantly but not solely). I know it is easy to attribute that to illness but it feels the same as it always does when I’m nearing the end of my latest injection. I now feel more confident than before in that it’s probably related to hormones.

There’s been some emotionally taxing events. Medication induced hallucinations, taking care of someone that yet again felt as if they were at the edge of their life. Eventually it became too much. I ended up being mute for several hours yesterday. Voice is back now but very apathic. It’ll turn around once I get rid of this bug and can start moving again. That way food won’t be as emotionally taxing. Looking around for a support group nearby but what with the pandemic that isn’t exactly readily available.

It’s 1600 hours now and I just had my first meal out of sheer spite I think.

I’ve been through worse but, just thought I’d give this log a sign of life.

When I was in the gym I just rolled my training back three weeks and those weights seemed appropriate.

Will sit down properly and plan out my sets at some point. I think that I might have ended up in counterproductive volume territory again last training cycle.

5 Likes
3629

That hurts to read. I’m sorry things have been so rough mate.
Over the last couple of days I’ve thought again and again I should shoot you a text since this log hasn’t been updated in a bit.
Give yourself time to fully heal from whatever induced you’re fever (+ some extra). If there’s anything I can be of service with with the other stuff, don’t hesitate to reach out.

3 Likes
3630

I appreciate that my friend. Truly.

1 Like
3631

You have my contact if you’d like to share. I’m not as clever as that there @Koestrizer, but I can certainly try.

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3632

I hope for your sake that’s not true, eh :smiley:

3633

Have you gone Canadian on us?

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3634

I get my English from everywhere but Britain. Not afraid of going a little Canadian on you.

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3635

I hope you’re doing okay. Shitty times indeed.

2 Likes