Left forearm elbow tricep is ****ed again. Need to rest then figure out what's causing it. Thinking all the pressing plus my squat grip.

Exercise 107

Press
8x90
8x90
8x90
11x90

SS1 3 sets
Cable crunches
Face pulls

SS2 3 sets
Reverse crunches
Side raises

Stop there due to time constraints.

Any access to a safety bar for squats?

Unfortunately my options are pretty limited. I'm working out of my office building gym and we are pretty fortunate to have a power rack. Most places like this wouldnt have any barbells.

I'm able to work around the pain as of now, but today was a good example of not pushing myself very hard in the gym due to the issue.

Took an entire day off yesterday visiting Chicago. Elbow feels better. Decided to start with what I think isn't bothering it and by process of elimination figure out what does aggravate the issue.

My rankings from least likely to most are

Back/Deadlift
Climbing
Squats
Pressing

Exercise 108

Chins 3x8

BB Rows
10x95
10x115
10x135
15x95

SS1 3 sets
Cable delt flys
Inverted Rows

SS2 3 sets
Rear delt machine
Face pulls

SS3 3 sets
DB shrugs
DB curls

Ran a mile this morning was shooting for 7:35 but I suck at pacing myself.

Mile run 7:17

Exercise 109

Bouldering 2 hours
Was able to send a handful of V2's-V3's
Ab work

Elbow was slightly aggravated but nothing like after pressing or squatting.

Went on my weekly "long" run this morning. Added 3 minutes will keep doing so until I hit 30.

Run
15min 1.8 miles 8:15 pace.

Exercise 110

Bench
8x145 @10
9x135
9x125
8x115 (tried straight wrists my elbow definitely liked these better)

Cable flys 3 sets

DB bench
7x55s
9x45s
9x40s

SS 3 sets
Pec dec
Incline bench

Elbow not loving me, pretty clear pressing is the main culprit. Messed around d with my grip and saw some slight relief. About to head out on work travel for a week. Plan is to not Press or back squat and see how I feel come Friday.

Checked in exact stats as 4/1, 156.5lbs

Exercise 111

DL
5x265 @9.5
8x215
8x215
8x215

BB Rows 4x10x135

SS1 3 sets
DB RDLs
DB shrugs

SD2 3 sets
Read delt cable flys
Leg curls
DB shrugs

Random face pull and curl work. Traveling to Seattle rest of the week. They apparently have some nice bouldering gyms so I think I can get a couple sessions in while I'm there.

Exercise 112

Bouldering 90min

Headed over to Seattle Bouldering Project. Sick place, really nice gym and a lot of climbing. Was able to send a bunch of V2's.

Thinking critically about my climbing I think I need to get back to footwork and finger strength. I am now a convert to Jeff's line of thought that my finger strength is absolutely a limiting factor. My foot placement makes routes much tougher too. I need to slow down on each problem and climb with my feet hips and shoulders.

Ran a bunch of hills in Seattle yesterday. Pretty gassing, my first obstacle race of the summer is in 5 weeks gotta improve the cardio big time.

Managed to make it back to the Seattle Bohldering Project this morning. Such a nice place wish Dallas had anything like it.

Exercise 113

Bouldering 2 hours

When I focus on footwork and climbing with my hips and shoulders I'm so much better.

Exercise 114

Bouldering 2 hours

First time going back to back days. Felt pretty fresh, did some high rep chins before my session. Was able to flash some "tough" V2's that probably are V3's. I'm really good (for my level) at big moves but awful at tough holds and technical moves.

Slept until 1 PM today and didn't eat until 6. Slept 20 hours total last two nights which was grossly needed.

Exercise 115

Hands beat up and elbow hurts, so strapped deadlifts it is lol.

DL
4x270 @10

SS1
DL
8x220
8x205
8x205
BB Rows 3x9x145

SS2 3 sets
DB RDLs
DB Shrugs
Rear delt machine

SS2 3 sets
Rear delt cable flys
Leg curls
Lat pull downs

Exercise 116

Press
4x8x95

Lateral raises 3 sets

Incline bench
4x10x95

SS1 3 sets
Front raises
Arnold press

Smashed my tricep in between sets, elbow still not great but that might have helped slightly.

Exercise 117

Bouldering 2 hours

Sent 4 different V3's, probably my best session to date.

Exercise 118

18min run 2.20 miles 8:11 pace. Could probably push myself under 8min pace right now but don't see the point. Just trying to get some miles on my legs before these races.

Heading to Boston next three days. Found a nice looking climbing gym near my hotel will try to check it out.

What does the "@ 10" and "@ 9.5" mean?

Others use it much more properly than I do but it's Rate of Perceived Exertion. Basically how difficult the set/rep was.

I've seen different scales but @10 means a complete grind last rep with no chance of another. 9.5 means no possible next rep but slightly more speed. 9 to me means a tough last rep where another rep could be missed or done at a @10.

Exercise 119

Bouldering 90min

Found a nice place near my hotel in he Boston suburbs. Good to get some activity in during a work trip.

Exercise 120

Bouldering 2 hours

Getting better, focusing more and more on footwork and planning the problem before I get on the way.

Elbow feeling better too, mainly because I have lifted much the past week.

Exercise 121

DL
3x275 @9.5
8x225
8x225
8x225

BB rows 4x9x150

SS1 3 sets
DB RDLs
DB shrugs

SS2 3 sets
Rear delt machine
Leg curls
Face pulls

SS3 3 sets
Lat pull downs
Cable delt flys

Elbow update, only bothered me today during read delt machine work. It was where the tricep inserts into the elbow. I'll keep trying to work on the tricep. Didn't bother me at all climbing for two hours and didn't hurt today on any other lift.

Sick 4xV3 man. Seems like quick progress. V3 is still a disaster for me

Are you regularly in the Boston area? You're welcome to join my climbing partner and I in Dedham

Up in Boston once a month normally. Should definitely meet up. Would love to climb with someone really good. Right now I just make friends at the gyms I go to or climb with my buddy who can basically campus all V3's so he's no help at all technique wise.

Progress is cyclical. Some days are much better than others. My best sessions have come after working a ton of V0/V1's with (relatively) good technique then having enough energy in my hands to try some borderline V2/V3 routes.

Could only muster a V3- at the gym in Watertown but I was pumped because it was all pinches and I had to have enough energy on the last hold to switch feet and flag to set it.

Should note I have a chance to hit a V4 in my gym because the first move is a tough dyno then the rest looks like it rates V2. Might try to snag video of my attempts this weekend for the lols.

Haven't benched in May...until today. Not awful considering I tend to lose all pressings progress if I'm not constantly doing it.

Exercise 122

Bench
6x150 @9
9x135
8x120
8x105

Cable flys 4 sets

DB bench 3x8x45s

SS1 3 sets
Pec dec
Incline hammer

SS2 3 sets
BTN press
Lateral raises

Sick pump bro

Sick. We climb Mondays and Saturdays pretty consistently. We do Dedham, but always down to check out South Boston or Watertown. Definitely shoot me a PM next time you're in town

That's the type of V4 I've been looking for too. Something with a couple hard moves, maybe some big power moves that aren't too crimpy. My fingers are still my weakest link beyond my non existent technique.

Feels like I'm almost at the level where I can start sending 2's really regularly and start sending 3's, but I'm just not quite there in terms of technique/mental element/finger strength

Do you find that pinches or crimps or anything really stands out at V2-3 as being a challenge? Sometimes I feel it's just the mental element and I should be climbing V3 easily. The moves are hard but all seem within a reasonable level of ability

The Watertown one had sick looking sport climbing. Not a ton of bouldering.

Yea I've been scoping projects and watching better climbers do them to see what's possible for me. I cannot lock off crimps so I stay away from those for now. Basically anywhere I need to lock off a non jug is off limits. Any big move to a pinch or crimp as well is very tough. Finding problems where that move is either really early or late can allow me to send. Then I just work on the rest of the problem to make it as efficient as possible before going for a full send.