I thought you might like this. I thought it was cool but I might be biased as it was filmed at my gym

https://www.youtube.com/watch?v=mMeJJVgehYk

Small world, YouTube recommended the video so I watched it this morning. Anton seems cool, liked him in Juji and Magnus’ videos the past year.

That gym seems interesting in the videos I’ve seen. Kind of a mix of a bunch of disciplines you can train there?

Coral Cliffs is the climbing gym. Basically a small climbing gym with some weights/pull-up bars/hangboard... and a great bunch of people. Yes, I train there.

Some of his YT stuff is filmed at Coral Cliff, but a lot of it is filmed at other locations I have never been to. I am a climber, not a ninja

Good post. Can't say I disagree. Specificity is reigns supreme.

I could see heavy two handed pull-ups, hammer curls and heavy scapular shrugs being useful as part of building a strength base to lead into more specific work. Once you get close to the required strength why not spend most of your time practicing the movement or whatever variations you are weakest at?

Looks like a nice setup! Some lead/TR walls, a tension board, pull-up bar/hangboard. That is certainly enough to get it done.

Week has been rough work and social wise. Trying to stay on track amidst all the conflicts.

W3D6
Apartment gym (1 RIR)
3x incline DBs 19,9,8x40’s
3x cable flys 15,11,11x40
3x triceps push-ups 13,7,6xBW

W3D7
Rest

W4D1
AM
Overhand chins (0 RIR) 14,8,7xBW
Band supported one armer to unsupported negative 4x1xPurple
Underhand chins (1 RIR) 12,7xBW

PM
1/2 lever hold 4x10sec
DB RDLs (1 RIR) 24,10,9,7x25’s
Single leg calf raises (0 RIR) 3 sets x25

Overall fitness returning nicely. Finger strength still a major issue but otherwise I might somehow be just as fit as I was 15 months ago.

W4D2

AM
Apartment gym (0-1 RIR)
3x Flat DB bench 20,9,8x45’s
3x cable flys 16,8x40 9x30
3x triceps push-ups 11,5,5xBW
PM
Climbing gym
3x cable upright rows 23,12,8x60
3x DB side raises 18,14,11x10’s

1 hour bouldering. Flashed three new V4-V6 doubt any were harder than V3+. Sent a new V6-V8 3rd go. Should have flashed it.

3x leg press 24,11,9x180

W4D3

Underhand chins (0 RIR) 16,8,6xBW+10
—PR I guess
Band supported one armer to unsupported negative 4x1xPurple
—timed first negative, it was 7sec I’d say at RPE 9
Overhand chins 9,5xBW
Single leg calf raises 3 sets x25
1/2 lever holds 4x10sec

W4D4 rest

W4D5

New concept on one arm training. Instead of bands I’m using a rope and tracking the length between the pull up bar and where I’m grabbing the knot I’ve tied into it. I figure I can progressively lower the knot over time. Worth a shot. I am also placing these first on days I don’t do weighted chins to start.

AM
One arm rope pull up to unsupported negative 4x1x24”knot
—one arm portion was super easy, plan on lowering to 30” next session
Overhand chins (0-1 RIR) 9,8,7xBW
Underhand chins (0 RIR) 9,8xBW

PM
1/2 lever holds 4x10sec
DB RDLs 24,10,8,8x25’s
Single leg calf raises 3 sets x25

W4D6

AM
Apartment gym (0 RIR)
3x Incline DB’s 19,9,7x40’s
3x cable fly’s 14,8,6x40
3x triceps push-ups 10,6,5xBW
PM
Climbing gym
Cable upright rows 18,10,8x65
DB side raises 16,11,11x10’s
Bouldering 30min
—Nothing new but ooh boy I’m regaining a lot of fitness for sure. Once I start regular finger training next meso this **** is on!
Leg press 25,11,6x180

Have you tried using a pulley and harness to take weight off on the one arm chins?

There will be friction in the system depending on the pulley(s) and cord used, but it may allow you to have a more measurable way of tracking progress on 1 armers. If try this I would recommend using a thin cord like 5-6mm.

For sure, I posted my set up at the beginning of Covid (you may have commented on it) but the friction became an issue. Also I couldn’t load it “heavy” enough to get beyond like a 2 rep max so the intensity was too high and I think it led to some tendonitis.

I’d love to be able to configure a set up that allows me to do like 6 reps with a few in the tank but I imagine I’d need to be able to rig 60+ Pounds.

W4D7 rest

W5D1

AM
Underhand chins (0 RiR) 12,6,5xBW+35
—A proper PR and what I was gunning for all meso!
Rope one armer to unsupported negative 4x1x24”
Overhand chins (1 RiR) 8,7xBW

PM
1/2 lever holds 4x11sec
DB RDLs 18,8,4x25’s
Calf raises - bailed

Thought I could stretch one more week in this block but I’m thinking that’s a mistake. Sleep has been quite poor lately which is making it super tough. Going to see how tomorrow goes and auto regulate accordingly. A deload and diet break is well deserved at this point.

No climbing today, gym was packed (and now officially unmasked) due to its 1 year anniversary. I’ll go tomorrow and get some videos.

W5D2

AM
Apartment gym (0 RIR)
4x DB bench 21,9,7,8x45’s
3x cable flys 15,8,7x40
3x tricep push-ups 10,6,6xBW
PM
Apartment gym (0 RIR)
3x cable upright rows 24,15,14x50
3x DB side raises 18,11,10x10’s
1x tricep pushdown 50x50 (giant set)

W5D3

Probably my last session of the meso (even though I felt decent today) so decided to do some testing.

Underhand chins (strict)
1xBW+90 @9
FxBW+100 (couldn’t quite lock it out)

1 arm chins
Judge for yourself but I’ll tell you the left arm I think could count. Right arm a no go. Maybe on a bar and fresh at the end of next cycle I’ll get it.



Pulley supported chins
1xBW-25 @7
4xBW-45 @9

90deg lock offs
Right arm 12sec
Left arm 11sec

Leg press 8x220, 9x200 9x180 10x160

Super sick!!!! That's a huge pull. Nice work!

No lift. Chin over the base of the hand.

Valiant effort though. Keep up the good work.

Thanks! When I was warming up for the weighted chins I jumped into a 90deg hold on the beastmaker and was like “oh **** I can finish the pull up”. Never did I think I’d be able to get out of the bottom position though. Super happy with even being remotely close.

Irony isn’t lost on me that your hammer curl question now might come into play lol.

Yep yep definitely not there. Had I thought there was a prayer I could do one I’d have filmed from a proper angle. I want it strict out of the bottom, see a lot of people essentially kip their way to a 90deg angle then finish the pull.

Deload and diet break starts now, new meso begins June 1st.

W5D4 rest

Since this is officially the last day of the mesocycle figured I’d post some thoughts for the next one.

Overall very happy with how it went, only some minor tweaks and I think my next four week block should go incredibly well.

Positives
-Very consistent training and diet wise
-Actually restarted my leg training
-Good exercise selection based on key hypertrophy factors
-PRs in a few different lifts
-Injury free

Areas for improvement
-Sleep, major difference in how I feel with 7+ hours good sleep
—need to keep hydration in check and eliminate mental stimulus close to bed time
-Concentration during 3rd/4th set of an exercise
—realized these should be super productive sets but sometimes I view them more as a hassle to get through than to really focus on mind muscle connection and getting great value from them.
-Climbing training, basically non existent
—Need to commit to at home finger training for the time being

Excited about the next block, it’s now or never to hit a few key lifts like the one armer and 10sec front lever.

Nice work - it looks like you are super close to getting your one arm pull-up!

Thanks man! We getting there this month for sure!!

W1D1

Kicked off a new four week mesocycle. I have a bunch of travel lined up in July so this is the chance to finish off a bunch of goals for 2021. I’ll be dropping the last 3-4lbs of quarantine weight and aiming for my one armer and front lever so here goes nothing. Work is crazy right now so if I climb 1x a week I’ll be happy. Plan is to do recruitment pulls at home 2x a week to supplement lack of climbing. Also rejoined my lifting gym since it’s close to my place and I can access barbells, leg press and smith machines.

AM
Underhand chins (2-3 RIR) 8,5,5xBW+40
Rope one armer to unsupported negative 3x1x30”Knot @8.5 RPE
Overhand chins 9xBW (3 RiR)

PM
1/4 lever holds 3x8sec
BB RDLs (2-3 RIR) 8,7x95
Seated leg curls 20x80
Kneeling cable crunch 14,9x50

I am also psyched for this month

Two weeks of hard training + deload and then off on a climbing trip to the Gunks!!

Dude that’s sweet, went and checked that area out on Mountain Project. Which climbs are on the list? I’ll vicariously live through your outdoor climbing for now.

W1D2

Well this day sucked worked wise. Started at 7am and just finished at 6 with a couple minor breaks where I tried to sneak away to train. Really frustrated by people’s utter lack of respect for calendars. Nah man maybe don’t slot in a 15min sync that could be an email in my only 30min break for four hours. **** outta here.

AM
Gym
Incline DBs 17,9,7x40’s
Smith squats 6,6x135
Leg press 8,8x135
—Feeling out both movements on new equipment to find which hit the quads best.
Pec Dec 14,7x70
—this machine sucks (can’t go back far enough for a chest stretch) but had to use it due to cable fly stack being taken
Smith calf raises 14,12x135

PM
Home gym
Boss called me 2x during this one, fml
Close grip push ups 14,8,9xBW
DB upright rows 19,10x25’s
Side raise monster sets 50x12

Such a waste of a training day. Unsure if I had any effective reps at all truthfully. In good news, diet and sleep on point all of two days into this block. Plus averaging well over 90min of walking daily recently.

No tick list for me. I am playing to re-learn how to climb trad and measure my psych level for it. My only goal is to get as many days on the rock as my body can handle. I hope to lead a bunch of moderates, try some hard stuff on top rope, and maybe do a little bouldering.

I plan on logging climbs here - https://www.mountainproject.com/user/200480100/mike-k

and putting up a few pic/vids on IG - @killfatmike

Have fun on the trip! The Gunks look so sick! It's such a classic area.

I added you on IG. Big pinch laps and Big Pinch Pinchin are 2 dope little problems on Tension board. I've used both of them this off-season in my workouts to try and improve on pinches. Somehow the big pinches on the Tension board always seem harder to grab than I think they are going to be!

Thanks