Exercise 54
1hr bouldering

Exercise 55
Bench
6x140@7
2x20x100

Shoulder feels better. Been doing more underhand band work and bought a TENS machine did an hour of stimulation on it this morning.

Hammer incline 3 sets
One Arm DB bench 3 sets
BTN press 3 sets
One Arm DB Press 3 sets
Delt work 9 sets
Tricep work 9 sets

Lol

Exercise 56
DL
7x255 @10.0 - probably shouldn't have gone for last rep
3x255 double overhand - grip is getting better!
5x230 @8.5 double overhand
8x205 paused below knee (paused a little lower than normal, much tougher)

DB RDLs 3 sets
Seated leg curls 4 sets

Good workout, work trip next four days will be interesting to see what I can do.

Exercise 57
1hr bouldering

Flashed a bunch of VO/V1 problems. Then did the same V0 problem a half dozen times focusing on only using straight arms and better footwork. Didn't leave until I got it a couple times without bending my elbows once.

Exercise 58
30min incline treadmill
Ab Circuit

Aight off to Boston through Thursday. I could use a training break so if I get in one workout the next three days I'll be happy. Taking a lax ball and bands though need to keep working the shoulders and elbows.

3/1
Exercise 59
Shoulders and tricep work hotel gym

3/2
Exercise 60
HBBS
3x200
3x200
5x200 @8.5

Goblet squats 3x10x55
Leg extensions 2 sets

Not bad after drinking all week and getting off a flight an hour before this workout. Hopefully back into the routine, have 11 days until I need to travel again.

Doing a hard set of squats an hour after flying gets a gold star in my book.

Exercise 61

Bouldering 90min

Place was crazy busy so spent a long time warming up and doing a punch of sets of 5 pull ups. Hit the same 2 problems a bunch again focusing on climbing with straight arms and drop knee technique. Felt better and my left elbow wasn't killing me which I'll attribute to a longer warm up and better technique. Still have an enormous way to go finger strength and technique wise but Ill continue to try and make incremental albeit small improvements.

Exercise 62
Bench
7x145 @8.5
2x20x105

Incline flys/press 3 sets
One Arm DB bench 3 sets
One Arm DB Press 3 sets
BTN press 3 sets
Raises 9 sets
Tricep work 6 sets

Weight holding steady at 158. Pretty easy to maintain at the moment. Diet anywhere from 1700-2500 calories daily.

Exercise 63
DL
6x260 @10 (another last rep I shouldn't be attempting)
3x260 @9 Double ovehand (approaching not the weakest grip in H&F history territory)
5x235 DOH @8.5
5x210 paused mid shin (pausing just off ground makes these much tougher)

DB RDLs 4 sets
Leg curl drop set 3 sets
Shrugs 6 sets
Rear delt work 6 sets

Have some strange mid back soreness pre workout. Probably due to benching for a ton of reps followed by camping out on the couch all day yesterday.

Thinking of a new weekly routine to fit climbing and finally get some cardio into the plan.

Sunday DL
Monday Abs + Climb
Tuesday Press + Cardio
Wed Pull
Thurs Squat
Fri Abs + Climb + Cardio
Sat Push

This should keep me fresh for Squat and DL workouts.

Exercise 64

Bouldering and pull ups 90 min

I still suck but just not as bad. It's amazing how 90lb females can completely embarrass you simply due to form. think my foot positioning is really bad need to hammer a bunch of V0's and work on it.

Exercise 65
Press
12x95
3x10x75

DB incline 3x6
BTN press 3x10

Superset
Hammer strength incline 3 sets
Cable crossovers 3 sets

Random tricep and shoulder stuff

Exercise 66
Chins
3xBW+25
1xBW+65 (WR)
5xBW+35
5xBW+30
5xBW+25
5xBW

One arm DB Rows
12x90s
10x60s strict
10x50s strict

Bunch of bro lat, shrug and bicep work

Exercise 67
HBBS
3x205
3x205
5x205 @9 (bar speed is good but hips keep shooting back and causing too much lower back involvement. Weak quads I'm sure)
5x185
5x155
5x135

Goblet squats
4x10x55

Leg extensions 4 sets

Exercise 68

Bouldering 90min

Flashed my first V2 which was cool

Exercise 69
Bench
6x150 @8.5
10x135
15x115
20x95

SS1 3 sets
Hammer incline
Cable crossovers

SS2 3 sets
One Arm DB bench
Pec dec

SS3 3 sets
BTN press
Front raises

SS4 3 sets
EZ bar skull crushers
Side raises

Hands and forearms are completely beat up, traveling to Chicago (weather permitting) for the week might just make it a deload week.

Exercise 70
DL
5x265 @9.5 (miiiiight have had a 6th but would have been ugly)
1x265 double overhand - zero grip strength today
6x240 double overhand - woot
5x215 paused mid shin

DB RDLs 4 sets
Seated leg curls 4 sets

Climbing Friday night and volume bench Saturday isn't the best way to be fresh for DL Sunday. Might need to rethink programming.

Chicago didn't happen, whatever.

Exercise 71

Random chins
60min bouldering
Abs

Definitely improving but as soon as holds get tough my footwork suffers. Need to spend a ton more time on V0's.

Definitely have some of tennis elbow going on, any suggestions to relieve it other than take time off?

Exercise 72
Press
9x100 @9.5 - misgeooved 7th rep badly made this an absolute struggle
3x10x75

Incline DB bench 3 sets

SS1 3 sets
BTN press
Front raises

SS2 3 sets
Close grip push ups
Side raises

Random tricep and shoulder stuff

Weighed in this afternoon at 157. That's pretty dang light. Doesn't hurt climbing but not a good way to keep linear progression going on barbell lifts.

Exercise 73

Chins
3xBW+20
5xBW+40 (WR)
5xBW+30
3x5xBW Wide grip

SS1 3 sets
Bent over Rows
Behind the back shrugs

SS2 3 sets
Cable delt flys
DB shrugs

SS3 3 sets
Machine delt flys
Cable pulldowns

Face pulls 3 sets

Left elbow ****ed, confirmed

Exercise 74

HBBS
3x210
3x210
5x210 @9.0 - same **** different day, weak quads causing good morning hip shooting back type squat out of the hole
5x185
5x135 tried low bar
5x135 high bar paused

Goblet squats 4x10x60
Leg extensions 3 sets

Exercise 75

Bouldering 2 hours

Really good day. Met some nice people and climbed with a group of folks. Hit a couple V2's on my own then got coached through a couple more. One of the instructors at the gym joined and helped me with a coupe key concepts that have been holding me back.

Exercise 76

Chest and shoulder bro day at the club. Regular gym closed for maintenance.

Exercise 77

DL
5x270@11 (5th rep took 5+sec easy)
4x270 straps (forearms and hands are too beat up from Friday climbing)
7x245 straps
5x225 paused at shin

DB RDLs 4 sets
Seated leg curls 4 sets

Circuit 6 sets
Face pulls
Shrugs
Rear delts

Exercise 78

Bouldering 90min

Flashed a couple V2's. Worked super hard on another, completed it a bunch but never with proper technique. Even watched a few folks send it easily but I couldn't duplicate. Flagging still escapes me a bit, the most elusive of the beginner concepts for me.