Nordic Blood: Climbing And Lifting / Lifting And Climbing

Training Training Logs
663

If you want to work your lower back the ROM will be really small, just what it takes to go into spinal flexion and back into extension. If you want to work your back from an anti-extension standpoint, which would likely be more spesific to everything else you do you should keep the weight as far jp as possible, lenghtening the lever arm and thus making your lover back work harder to keep your spine straight

You could stsrt with 1-2 sets of small ROM flexion/extension and then move onto the latter variation

1 Like
664

I mean you should be focusing on explosive quality reps for everything. Iā€™ve never focused on contractions and all of that. You should not be grinding through reps, thatā€™s the most important thing. Sound technique.

I figure the first movement is going to be heavy, and then the 2nd movement (supplemental) is going to be lighter, and the assistance is going to be light because we are putting all our energy on the main lift and 2nd lift. If done right you really donā€™t have much energy for much else.

665

Thank you both! I intuitively get the difference between an explosive deadlift and a non-explosive version but I have a tougher time imagining the difference between a good lunge and a bad one. Maybe Iā€™ll just thinkā€¦ powerful. Or, jump-adjacent. Kind of like the thing that makes the weights shake on the barbell when finishing a squat of strong.

666

Tuesday, 27th of August 2019 (2019-08-27)

ā€œHardā€ conditioning
8x 10s sprints / 90s rest

Rope climbing 90 minutes
Max effort climb on final route of the day

Wednesday, 28th of August 2019 (2019-08-28)

Nuttyā€™s Program
Session 9

STRICT OH PRESS (ss: Chin-ups - 10, 10, 10, 10, 10). Progress
6@40
6@40
6@40
6@40
6@40

BB INCLINE BENCH PRESS (ss: BB Row 5x12 @ 40kg), Row progress, increasing weight
12@40
10@40
8@40
10@40

BW DIPS (ss: Curls @ 6kg per hand, BPAs - 4x25). Progress
x15
x15
x15
x11+2+2

1 Like
667

Friday, 30th of August 2019 (2019-08-30)

Nuttyā€™s Program
Session 10

BACK SQUAT (ss: Ab Wheel - 50 reps total. 10,10,10, 10,10). Progress
8@80kg
8@80kg
8@80kg
8@80kg
8@80kg

RDL 12 (ss: BW Bulgarian Split Squat - 4x15). Progress!
12@70kg
12@70kg
12@70kg
12@70kg

Pilates Leg Curl 15 (ss: Back Ext - 4x15, 2 sets short ROM loaded, 2 sets long lever arm). Progress!
x15
x15
x15
x15

Saturday, 31st of August 2019 (2019-08-31)

Nuttyā€™s Program
Session 11

BENCH PRESS (ss: Pull-Ups 5x10). Progress!
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg
6 @ 60 kg, increase weight next week

BTN PRESS (ss: Barbell Row 5x10 @ 50kg).
12 @ 30 kg
12 @ 30 kg
8 @ 30
7 @ 30

PUSH UPS - triceps emphasis (ss: Face pulls 5x20, Curls 5x20)
4x20

ā€œHardā€ conditioning
4 x 10 s sprints / 90 s rest, hurt my achilles. Shit. Cut it short

668

Hope itā€™s not something thatā€™ll set you back much.

Nice to see youā€™re using Nuttyā€™s program.

Keep grinding through the year, I am interested to see how itā€™s working.

669

Play with the loading position. Lee Boyce wrote about this and I feel a different emphasis based on where I put my hands.

How hard are you running? It takes the body awhile to adapt to this type of demand - especially the soft tissues.

I feel like I will need to train for over a month at 80-85% effort before I could safely run at 90+%.

670

Far too hard. I just tried sprinting as fast as I could - stupid. Iā€™ll let it heal (first some rest, then walks, and then work up to it over time) and just do rowing if I can for now. Something like,

Week 1: 45s work/15 rest, 10 sets.
Week 2: 30s work/30s rest, 10 sets
Week 3: 20s work/40s rest, 10 sets
Week 4-7: 12 sets,
Week 9-10: 14 sets.

Should have healed up by then :slight_smile:

1 Like
671

Donā€™t be afraid to set a pace, too. I usually start out at about 70-75% effort. If I can finish all my runs without slowing down then Iā€™ll speed up a bit next time. The marker I use for progression is being able to start and finish at the same pace.

2 Likes
672

Monday, 2nd of September 2019 (2019-09-02)

Nuttyā€™s Program
Session 12

DEADLIFT (ss: Ab-wheel roll-out, 10, 10, 10,10,10).
3@115, +5kg
3@115
3@115
3@115
3@115

Front-squat (ss: Single leg KB RDL 4x12 @ 20kg/hand RDL 4x10 at 80kg)
6 @ 55, +5kg
6 @ 55
6 @ 55
6 @ 55

RFESS (ss: back extension 4x15-20)
4x12 per leg, holding a 15kg plate

Lot of exercise substitutions today. Crowded gym and had a friend join in on the session.

Notes:

  1. I want to replace one wheel session with hanging leg raises in the future but I wonā€™t always have a pull-up bar or rack on hand.
  2. Really bummed about missing out on Single leg RDLs. I need to do more of those.
  3. Unilateral work takes a lot of time, been thinking about doing RFESS on this session alone and replacing the unilateral work on Friday with Goblet Squats.
673

Tuesday, 3rd of September 2019 (2019-09-03)

ā€œHardā€ conditioning
Rower: 45s work/15 rest, 10 sets.

Found an article on Thibarmy about Metabolic Pairings that I might use for conditioning instead. Achilles is healing.

Rope climbing 120 minutes

Wednesday, 4th of September 2019 (2019-09-04)

Nuttyā€™s Program
Session 13

STRICT OH PRESS (ss: Chin-ups - 10,10,7+3,5+3+2,)
4@42.5
4@42.5
5@42.5
4@42.5
6@42.5

BB INCLINE BENCH PRESS (ss: BB Row 5x12 @ 50kg)
12@40
12@40
12@40
12@40

BW DIPS (ss: Curls @ 7kg per hand, BPAs DB Rear Laterals - 4x25). Progress
x15
x15
x10+3+2
x7+5+3

Forgot my bands. Starting to feel a cold coming on.

Thursday, 5th of September 2019 (2019-09-05)

60 minutes bouldering + 1 attempt on ropes

Felt physically cold (freezing) throughout the day. We are hosting a symposium in a space adjacent to our desks with a lot of visitors from out of town.

Today, Friday, Iā€™ll only do my main lifts and rest adequately between sets. Just, focus on strength, get the main work done and then go relax and hopefully feel better by tomorrow!

2 Likes
674

Friday, 6th of September 2019 (2019-09-06)

Nuttyā€™s Program
(Half-a-) Session 14

Back Squat - 5x6 @ 85kg
RDL - 4x10 @ 80kg
GHR 4x12 @ BW

That was enough to leave me worked, so obviously carrying some bug around. Tomorrow is bench day, might be another half-a-session and no conditioning. Going to the gym at all doesnā€™t feel like it was a mistake (yet).

1 Like
675

BTW, these back squat reps were actually pain-free for both my back (itā€™s all good now) and my hip! I warmed-up with

Bar x 10 (pain)
50 x 8 (pain)
70 x 6 (pain)
85 x 4 (pain)
100 x 1 (all good)
Work sets, all good.

How did this come about? Well, hopefully it was a form tweak I did. Iā€™ll try to explain: rather than pushing my hips backwards (which I guess is the traditional cue) I tried to sit down inbetween my legs which made me track my knees differently.

Rather than pushing my knees out sideways ā€” laterally ā€” they were more allowed to shoot out to the sides to create space for my hips having somewhere to sit down into, and the reps didnā€™t hurt. Iā€™m hoping that I can repeat the performance, and that the reason for it being pain-free was because it was better rather than just different.

1 Like
676

@isdatnutty bent-over barbell row: how much do you bend? Iā€™ve done these with my back parallel to the ground.

1 Like
677

Different angles feel different for me. My favorites are underhand row with a 45* forward lean (might even be less than that) and pendlay rows.

It sounds like youā€™ve been doing pendlay rows.

1 Like
678

Saturday, 7th of September 2019 (2019-09-07)

Nuttyā€™s Program
(Half-a-) Session 15

Still feeling my cold, so I kept the pace down and just focused on strength and main lifts

BENCH PRESS (ss: Chin-up 5x3 w 24kg).
4 @ 65 kg
4 @ 65
4 @ 65
4 @ 65
4 @ 65

BTN PRESS (ss: Barbell Row (Pendlay) 5x5 @ 60kg).
12 @ 30 kg
12 @ 30
12 @ 30
8 @ 30, the f

PUSH UPS - triceps emphasis (ss: Face pulls 4x12, Curls 4x8)

No conditioning.

679

Monday, 9th of September 2019 (2019-09-09)

No workout, sick. Went home from work after half the day, brought the laptop home and did a few hours from my couch making today (Tuesday) my first real sick day. Flexible hours are, to me, a real workerā€™s benefit.

Tuesday, 10th of September 2019 (2019-09-10)

Still sick, so no climbing.

Noticed that the Muay Thai club in town has started their semester, as soon as Iā€™m well Iā€™ll check it out. Itā€™s on Mondays and Wednesdays and sparring on Saturdays. Might do that instead of hard conditioning.

Hopefully this shit will leave my lungs tomorrowā€¦ Obviously, Iā€™ll be an idiot if I hit the gym tomorrow and go to the muay thai session but I am an idiot so.

Also, itā€™s palindrome week if you do month/day/year, itā€™s even the last palindrome week of this CENTURY!
9.10.19
9.11.19
9.12.19
9.13.19
9.14.19
9.15.19
9.16.19
9.17.19
9.18.19
9.19.19

1 Like
680

Just depends. For BB Rows I am between parallel and 45 degrees. Iā€™m on the more parallel side though. Just feel your back working. A good video to watch for BB rows is:

My row form looks like Ed Coanā€™s (form wise, def not as much weight lol)

2 Likes
681

Wednesday, 11th of September 2019 (2019-09-11)

Final day of recovery, and I binged like a motherfucker. My waistline betrays a vicious cycle of deficit/overeat. If all my gained weight the last two months was spread out over the year Iā€™d be money. It isnā€™t. Iā€™m thinking my body isnā€™t happy at this weight, and so Iā€™ll just see it as an expedited weight gain and just continue eating clean and exercising from this point and see where my bodyweight settles. When it does, recomposition there and maybe run a deficit at some point to clean it up.

Thursday, 12th of September 2019 (2019-09-12)

Nuttyā€™s Program
Session 16

STRICT OH PRESS (ss: Chin-ups - 10,10,10,6+4,5+3+2)
6@42.5
6
6
5
5? Maybe 4

BB INCLINE BENCH PRESS (ss: BB Row 5x12 @ 55kg)
12@45
11
10
7

**BW DIPS (ss: Curls @ 7kg per hand, BPAs ā€” 4x25). **
x15
x10+5
x8+7
x10+0 (yes, really, zero) + 5

90 minute bouldering session in the PM

Got superbanged up, itā€™s hard to put into words but my leg got stuck during a move and letā€™s just say I am limping around (Friday)

Friday, 13th of September 2019 (2019-09-13)

Nuttyā€™s Program
Session 17

BACK SQUAT (ss: Ab Wheel - 50 reps total. 10,10,10, 10,10). Progress
8@85
8
8
8
8

Best reps of my life

RDL 12 (ss: BW Bulgarian Split Squat - 4x15). Progress!
12@75kg
12
12
12

Felt like I was picking up peanuts

GHR (ss: Back Ext - 4x15, 2 sets short ROM loaded, 2 sets long lever arm).
4x enough reps

1 Like
682

Ainā€™t nothing but a peanut :slight_smile: