Good luck on the trip, I’ll follow along on mountain proj.

W1D3 rest
W1D4
Rope supported one armer to unsupported negative 3x2x16” knot
Overhand chins 9,8xBW
Underhand chins 8,7xBw

Felt like a head cold was coming on Thursday that bled into Friday so took it easy. NyQuil and a full nights sleep did me good woke up today feeling much better.

W1D5
AM
Gym (2-3 RiR)
3x Flat DB bench 12,8,7x50’s
3x DB side raises 23,12,11x12’s
2x cable fly’s 17,12x30
1x Tricep push down monster 50x50
3x cable upright rows 17,8,6x70
PM
Climbing gym
45min bouldering - nothing special
3x seated leg curl 22,16,16x60
3x seated calf raises 16,13,12x160
3x seated leg press 9,9,7x200

So basically this is a diet + lifting blog at the moment…fun.

Still can’t 100% shake this head cold. Luckily Sunday is my lightest day and Monday is a rest day. This was a meh week’s start to my meso though, but bright side is plenty of room to go up!

W1D6
Underhand chins (2-3 RiR) 12,9,7xBW+15
Rope one armer to unsupported negative 3x1x30” knot @8.5 RPE
Overhand chins 9xBW
1/2 lever holds 3x9sec

W1D7 rest

W2D1
AM
Rope one armer to unsupported negative 3x3x16”knot @9 RPE
Overhand chins 9,7xBW
Underhand chins 7,7xBW

PM
3x 1/4 lever holds 3x10sec
2x BB RDLs 9,8x105
2x seated hamstring curls 16,12x90
3x hanging knee tucks 9,5,4xBW

Sniffles remain, maybe it’s allergies but never had that before. Could be that I am quickly approaching manlet size and my body is rebelling.

W2D2

Cut continues to go exceptionally well. A combination of 7-8 hours sleep each night coupled with being crazy busy work wise means I sometimes even struggle to eat enough.

Being work busy does hurt my ability to train though. I generally sneak away for quick 20min sessions when I can. Today was a good example.

AM
Apartment gym (2 RiR)
3x Incline DBs 11,9,7x45’s
2x Cable flys 16,11x30
1x Tricep push down monster set 60x50
PM
Gym (2 RiR)
3x leg press 12,11,9x90
3x Smith machine calf raises 19,14,11x135
4x DB side raises 24,11,12,10x12’s

W2D3 rest
W2D4
AM
Underhand chins (2 RiR) 9,7,5xBW+40
Rope one armer to unsupported negative 2x1x36” knot @9 RPE
Overhand chins 9xBW

PM
3x 1/2 lever holds 3x10sec
2x BB RDLs 11,9x105
2x seated leg curls 17,14x90
3x leg press 15,8,7x110

Getting dragged to the golf course tomorrow so got most of my Friday and Saturday stuff done today in the gym.

Storms saved me having to play so we just did Top Golf which was nice.

W2D5 (2RiR)
3x Flat DB bench 13,9,7x50’s
2x Cable flys 17,12x30
1x Tricep monster 60x50
3x DB side raises 26,13,13x10’s

Went back to my OG climbing gym today. Love the chill atmosphere and overall friendly environment. Reasons14 should know what I’m talking about. Will definitely be going lots more once I’m climbing 3x a week again. Didn’t send anything harder than V4 tho.

W2D6
3x Rope one armer to unsupported negative 3,3,3x22” knot @8.5,9,9.5 RPE
2x over 10,8xBW (2RiR)
2x under 9,7xBW (2RiR)
3x 1/2 lever 3x10sec

This is the first set @8.5 RPE. Think I’m rating these properly. I could be milking the negatives a bit more but not trying to overtrain these, just stay consistent and let the volume build over the mesocycle.

Week 3 and 1RiR/9RPE got real in a hurry today. Keep reminding myself, 6 more pull workouts then I get to hit a lifelong goal in the one armer.

W2D7 rest

W3D1 (1 RiR)
AM
Underhand chins 13,9,6xBW+15
Rope one armer to unsupported negative 4x1x36” knot
Overhand chins 8xBW

PM
1/2 lever holds 4x10sec
BB RDLs 16,10x105
Seated leg curls 19,10,8x90
Hanging knee tucks 8,5xBW

Sleep is #1 priority right now. Being end of quarter stress is high but I’m eating my last meal earlier, cutting off liquids at 8pm and consistently taking melatonin and magnesium. Been getting 7-8 good hours nightly hope to keep that up as it makes all the difference is ease of diet and training recovery.

W3D2

AM
Apartment gym (1 RiR)
4x Incline DB’s 12,8,7,7x45’s
2x Cable Flys 18,10x30
1x Tricep pushdown monster 70x50
4x DB side raises 25,11,10,7x10’s

PM
Climbing gym
45min bouldering sent a few new V4’s
3x Calves 21,14,9x160
3x Leg Press 14,9,6x180

Messed around with some Dragon Flags after watching videos on front lever progression. Maybe I didn’t do them right because they were super easy. Could help I have majorly atrophied manlet legs at the moment.

W3D3 rest

W3D4 (1 RiR/@9 RPE)

4x rope one armer to unsupported negative 4x3x22” knot
2x overhand chins 9,6xBW
2x underhand chins 10,8xBW

Bouldering 75min - sent a new V4 2nd go, worked a V3 with a V6 finish and a V6 through the first three moves.

W3D5 (1 RiR)

AM
Apartment Gym
4x Flat DB bench 14,8,8,7x50’s
2x Cable flys 18,11x30’s
4x DB side raises 16,10x15’s 14,10x10’s

PM
Gym
2x BB RDL’s 15,9x115
3x Seated leg curls 19,12,13x95
3x Leg press 14,8,6x120
3x Smith calves 13,10,7x175

W3D6 (1 RiR)
3x Underhand chins 10,6,6xBW+40
4x rope one armer to unsupported negative 4x1x36” knot
1x overhand chins 10xBW

Bouldering and circuits 75min. For those counting at home that’s four sessions in 8 days and woo boy that’s too many for my current climbing fitness. Still enjoyable though.

Here’s video of chins

Nice Chins, those count.

+40 I can probably only squeeze out 7 at the moment, so congrats you stronger at one lift than this old runner. Thank goodness. Around here we have powerlifting and strongman Champs. When will a climber represent?

W3D7 rest
W4D1

4x rope one armer to unsupported negative 4x3x25” knot
2x overhand chins 11,8xBW
2x underhand chins 10,7xBW
Easy circuits 30min

I’m going for the one armer on Sunday. If I make it you can move me from “realities of natty” to “meh kinda ok for a manlet”.
Also I’ll have some noodz to see what bf% I hit on the loco scale.

I'm now on 4 days bouldering out of 6. I managed levels like this before lock down, but yesterday I felt my age at the end of it... When I got home, I could barely move.

Good luck with the one armer.

Thanks man, yea you seem kinda like me lol we can’t accept the old(er) age. I still enjoy that wiped out feeling from a full day of being physically active but it is harder and harder to recover from.

W4D2

AM
Apartment gym (0 RiR)
4x Incline DBs 16,7,7,7x45’s
3x cable flys 18,11,8x30
4x DB side raises 16,11x15’s 15,11x10’s
PM
Gym (1-2 RiR)
2x BB RDLs 12,9x125
3x Seated hamstring curls 18,11,10x100
4x Leg Press 15,8,8,7x120

My lower back kinda stiffened between these two workouts so I kept the PM session but went from 0 RiR to 1-2. Basically now a mesocycle into BB RDLs and I’m unconvinced they’re a long term solution for me. I just get very little mind muscle connection and I struggle to keep an extended lower back even at manlet weights. I think Sumo DLs might be a better option when I start bulking again next month.

W4D3 rest

W4D4

Underhand chins (4+ RiR) 10,10xBW
Rope one armer to unsupported negative 3x2x26” knot
Overhand chins (4+ RiR) 7,6xBW

Basically did a quasi deload workout as a primer for Sunday’s max effort. Finished my diet yesterday, adding in more carbs today and tomorrow then we pray a one armer happens on Sunday.

W4D5 (1 RiR)

4x DB bench 14,8,7,6x50’s
3x seated hamstring curls 18,11,10x85
4x leg press 14,9,7,7x130

Made sure to put my chin on my hand so Loco couldn’t say no to that part.

Now I will say I want an even better one, but I am counting this. Mainly happy with my ability to get even close mid way through the year. It’s pretty obvious if I can find a way to improve the final 10-20% of the lift I’ll do a super clean one armer pretty soon.



Here’s an effort on the right that is close except I kicked the post lol



I also tried on a few different hangboard jugs but was kinda wiped out at that point



W4D6

One armers

1xLeft
FxRight

One arm negatives 3xBW

Climbing 90min

Nicely done!

Congrats! What's next?

Thanks man now I gotta catch up to your rapidly improving climbing skills/grades.

From a party trick standpoint? I’d like to hit a 5+ second front lever, might actually help my climbing too.

I’m taking some much needed vacation the first half of July which works out well in terms of a planned active recovery period. Then I’m going to figure out what to do next training and climbing wise. I know my post summer priorities will be to start a more concerted bulk + mini-cut cycle over the next 18 months to see if a mid 30’s natty can gain any LBM without massive fat gain as well. My legs have a lot of improvement and I think I’ve got a good handle on hypertrophy programming for them moving forward.

Then climbing trips when the weather cools down. Grabbed a couple used crash pads the other week and have been marking a bunch of to do boulders around the country. If work keeps annoying me I might just quit and do that come September or so.

Nice job with the one arms!

Sick job one the one armers! I assume your pull strength is probably pretty close for a full front lever? The next step I'd guess is just getting the skill dialed and a bit more specific strength?

Steve Maisch did a recent episode on the Nugget Climbing podcast about structuring bouldering pyramids and such. If you are planning an outdoor season, I highly recommend it.

https://thenuggetclimbing.com/episodes/steve-maisch

*warning shirtless Internet rando below*

Progress pics for official Loco bf estimate. I have my thoughts but don’t want to bias anyone. All guesses welcome.