**** deadlifts bro. At least heal your back fully before doing them. It's not worth the risk when you're making such great progress with everything else. That's my 2 cents anyway, feel free to disregard.

A progression of core work could help heal your back and do wonders for climbing

I for sure need to add some back specific core work to my training. Core work in general is lacking.

I really enjoy deadlifting but I do debate it’s need to be in my programming. If I’m going to continue trying to deadlift “heavy” I need to work on a few different things to have a better chance of not hurting myself.

Ez run 8.40km in 44:50 (5:20/km)

Exercise 288

Press
5x5x110

Weighted chins (in between press sets)
5xBW+40
6xBW+30
7xBW+20
9xBW+10

Seated DB Press
3x12x35s

Been skipping all accessory work lately because I’m a pussy.

Traveled to Seattle today.

Tried to wake up early and run intervals but my calves/shins were telling me no. Did a 1 mile warm up followed by some strides and 200s (best was 32s) then did a 1km jog home in shame. Probably came back too fast from a couple weeks off.

Going to go to a 4-day/week plan

Tuesday intervals
Thursday tempo + hills
Saturday long run
Sunday ez run

I can get 37-40km (23-25 miles) per week doing this which is enough.

Exercise 289

Seattle Bouldering Project 3 hours

Forgot how cool this place is compared to my home gyms. Not just the wall space but the training area, coffee shop and comp style problems are just really cool overall.

I was here back in May and remember getting shut down a ton on V1 type problems. I was mainly projecting V4/V5 grades today. Did a sick dyno V4 I saw a ton of people fail on, wish I videod it. Also a cool V3 campus start where the first three moves in a cave were with no feet.

Would still be there climbing if not for work engagements lol.

11/5

Exercise 290

Made it back to the Bouldering Project for another 2.5 hour session. Sent a bunch of v3ish problems.

11/6

Exercise 291

Hotel gym workout

Had a pull up bar, was able to do 8 Frenchie singles.

11/7

Off

11/8

Bouldering 3 hours

Think this was my best session to date. Complete reset at my home gym. Sent 3 new V4’s and a few V3’s. Even campused and entire V3.

Basically any V4 without a tiny crimp is doable for me right now. Still really struggle with the small holes. Need to start training finger strength.

Long run

14km in 71:14 (5:05/km)

Got a weird side stitch cramp at the 13.5km mark. Also had pain in similar spot climbing earlier in the week, not sure what’s going on there.

Exercise 292

Press
5x7x100

Did volume chins between sets

Seated DB press 3x10x40s
Straight ask cable pulldown 3 sets

About all I had in me, pretty wiped out overall.

Well ****, got in a bad car wreck tonight. Luckily I walked away unscathed.

Was driving a rental because some ******* hit and ran me in a parking garage a few weeks ago.

Two of the four cars were totaled. The person who apparently caused the accident had the least damage. However after 90min they gave him a field sobriety test and cuffed him. The girl who actually hit me was cited for driving without insurance. Somehow no one was physically injured.

Moral of the story, don’t skip ab work lol. I left the gym early without doing abs and look what it got me!

Onto today’s exercise:

Easy run 9.09km in 48:04 (5:17/km)

Exercise 293

Bouldering 3 hours - who cares

Damn man, glad you're ok!

Colitis. Probably busted a disk in his back. Car wreck. Probably even bronchitis.

But he is a notorious possum, he will be ready to race in a month.

Thanks had trouble falling asleep last night and started the insurance nightmare today, but otherwise I’m my typical self.

Physically seem fine, definitely have some driving PTSD right now. Fourth time in four months I’ve been involved in something car related. One was kinda my fault (Dallas roads popped my tires) but other three were completely unavoidable and someone else was to blame.

Might stop driving nice cars and just get something I don’t have to worry about constantly.

Did get out and run some repeats today but my mind was elsewhere.

1,000m warm up
Strides x3
3x300m (:59, :60, :58)
6x200m (:39 slowest :33 fastest)

Think my cruising 200m pace is :40. Getting to :37 requires moderate effort, anything under :35 is a flat out sprint where I feel a bit out of control.

Just too stressed overall. Car thing is freaking me out and work isn’t helping being end of quarter.

I need to be careful as stress has anecdotal evidence as a big trigger for conditions similar to mine. I’d love to take tomorrow off and settle everything but there’s just no time.

Exercise 294

Chins
5xBW
4xBW+20
5xBW+45
3xBW+55
9xBW+15
8xBW+15
8xBW+15

BB rows 4 sets
Curls 4 sets

Didn’t get to gym until 8pm and was wiped. Sometimes I do chins and it feels like I’ve never performed one before in my life. Today was one of those days.

12/13

Exercise 295
Incline BB 3x8x115
Incline DB bench 3x8x50s
Cable flys 4 sets

Did 9 sets of abs between sets.

12/14

Tried to run tempo but stomach issues struck again. At least I’m 99% convinced it’s due to eating these RX bars we stock in our office now. Seems to be the common denominator.

Exercise 296

Chins
8xBW
8xBW+20
8xBW+20
8xBW+20
8xBW

Four Frenchie singles

Also worked DLs in between sets. Worked up to 255 without lower back pain. Will take these slow and easy.

12/15

Press
5x115 @9
8x105
10x95

BTN Press
3x10x75

Seated DB press 3x10
Raises 4 sets

12/16

Long run 15.01km in 1:16:02 (5:04/km)

Ran last 5k in 24:30 including last 1k in 4:36. Longest run ever, I’ll take it considering last night was company holiday party.

Easy run

9.10km in 47:38 (5:14/km)

Exercise 297

Climbing gym 1 hour

Showing up at 4 to the news the gym is closing at 5 kinda sucks. Probably for the best as the 2+ hours of running last two days actually caused some elbow pain.

Did 8 Frenchie singles with 60s rest then climbed for 30min, sending a pair of V4’s and landed a cool double dyno on a V3.

Exercise 298

5 rounds
Incline bench 5x135
Scapula pull ups
Hanging knee raises

4 rounds
Incline DB bench
Ez bar reverse curls
Cable crunches

Chest flys 4 sets

Tried a few new things out today to help with lingering issues. Scapular chins and the reverse curls. Curls were born from me watching way too many YouTube videos yesterday. Probably better as a light weight warm up.

Tempo Run (treadmill)

4.52km in 20min (4:25/km)

Treadmills are easy when your shins don’t blow up. Could do that pace for 10k no problem. Hot as balls in my apartment gym though lol.

Exercise 299

Chins
5xBW
2xBW+30
4xBW+50 (didn’t have a fifth)
FxBW+80 (actually not too far away though got past 90deg just couldn’t lock out at the top)
4xBW+50
4xBW+50

In between worked up DL to 265 back felt fine.

Frenchie singles
2xBW+30 (surprisingly crushed these)

BB rows 6 sets
Reverse grip ez bar curls 6 sets

Maybe mental but elbows felt much better than normal doing some reverse curl stuff yesterday and in my warm up today.

Ez run

8.01km in 42:54 (5:21/km)

Exercise 300

Bouldering gym 2 hours

Pretty whatever session, sent a few V4’s got royally shut down on a pair of “V3’s” that seemed more like V5’s.

Did abs to finish.

Took weight and measurements this evening.

Also set up a DEXA and RMR scan/test for January 4th. We will see if I’m skinny fat or just plain skinny. O/U 12%? Or 14% Loco head fat method.

Weight 148
Waist at navel 30”
Waist at skinniest point 29”

Exercise 301

Press 3x8x95
Seated DB press 4 sets
BTN Press 3 sets

Interval run
2000m warm up
4xStrides

400m repeats
1:30
1:25
1:24
1:15 (ezpz)

200m repeats
:37
:37
:40
:40

1600m cool down.

Left shin really bothering me so took it light. Gonna be mad at myself for not putting in a lot more speed/drill/hill work the last couple months. I’d be looking at breaking 5:30 if I wasn’t such a pussy.

****ed up my right elbow somehow who knows everything kinda hurts all the time, OLDS+SALTS.

Exercise 302

Chins
10xBW+25 (WR?)
10xBW+15

Frenchie singles 2xBW+30

Called it there due to elbow

DLs worked up to 275

BB rows 3 sets

The {OLDS+SALTS} combination eventually come for us all, my friend.

It’s a sad realization, welp onto years of training with little to no progress.

12/23

Treadmill tempo run

4.59km in 20:00 (4:21/km)

12/24

Long run

16.17km (WR!) in 1:24:36 (5:14/km)

Running through the Hill country in central Texas. At the 12km mark hit a 2km stretch up a massive hil. Was tracking at just over 5:00/km before that lol. Still happy to surpass the 10mile mark. This also marks the end of this training cycle in terms of long runs. Still have an interval and tempo run left plus a couple easy days.

12/25

Random apartment gym workout not worth logging.

12/26

40 degrees here tried to run on treadmill but left shin not having it at all. Not sure what to do other than rest. Problem is the forecast looks awful next week or so for running outside. Will have to figure something out.

Exercise 303

Chins
8xBW
5x8xBW+15
8xBW

These were much harder than I hoped. Let’s call it holiday weight lol.

BB rows 5 sets
Lying rope face pulls 3 sets
Reverse curls 3 sets

keep it up!