Exercise 152

Press
8x100
7x100
6x100

DB incline bench 3x8x45s

SS1 3 sets
Pec Dec
Incline bench 8x95

Cable flys 3 sets

SS2 3 sets
BTN press 12x45
Side raises

****ty morning workout but work stuff getting in the way. Happy to get it done. Last road trip for 3 weeks starts tomorrow!

Exercise 153

Press
3x120 (failed 4th)
10x95
10x95
7x95

Incline DB bench (**** I'm bad at these)
6x55s
5x55s
7x45s

Arnold press 3x8x30s

SS1 3 sets
Rear delt cable flys
Side raises

SS2 3 sets
BTN press
Side raises

Exercise 154

Bouldering 2.5 hours

Sent another V4 with a super tough (for me) crimp lock off at the top. Made good progress on other V3/V4 problems.

Finished with some ab work.

Failed to mention I was able to complete the 20 move traverse on the system wall with ease. It's a really good warm up that gets the hands ready and teaches you to move your feet.

I've also made good progress when I compare myself to my buddy I climb with a lot. I'm now as good, if not better than him. When we started I struggled on V1's and he was flashing V3's. Now we are both projecting V4's and I sent two last night and he got none.

Lets see some videos!

I posted a video with essentially the worst form possible, so I feel you have no excuse

I also tried posting on a bouldering forum. Apparently indoor doesn't count and climbers are dicks. On the positive I found somewhere new to troll!

There aren't great spots to video in my gym but I'll get a couple tomorrow when it's not as busy.

Exercise 155

Chins
4xBW+45 (had a fifth)
2xBW+60
7xBW+25
7xBW+25

BB Rows 3x10x135

SS1 3 sets
Lat pulldowns
DB shrugs

SS2 3 sets
BB shrugs
Face pulls

EZ bar curls 3 sets
DB curls 3 sets

Ran some sprints this morning...whatever.

Exercise 156

Bouldering 4 hours

Sent four different V4's, two of which I projected last session but couldn't complete.

Also did about 10 V2/V3 graded problems, worked on a 23 move traverse on system wall (got to move 17) and screwed around on V1's.

Tried to record but there is just nowhere to film the V4's. I'm sure they aren't pretty but they do count!

My method is to prop up my iphone on my chalk bag. works pretty well

A true WIM workout today, completely beat up from last two days.

Exercise 157

SS1
DL 4x5x240
Chins 4x3xBW+50

SS2 3 sets
DB RDLs
DB shrugs

SS3 3 sets
Leg curls
DB shrugs

SS4 3 sets
Rear delt machine
BB shrugs

SS5 3 sets
Cable rear delt flys
Ez bar curls

I use a small dumbbell or my shaker bottle for the "phone stand"

Makes sense, I'm referring only to he climbing gym. I have no issue filming in my office gym since I'm there when no one else is for the most part. Only thing is my workouts are boring and generally not worth filming.

Yea I have no issue using it, it's just that the angles suck. Most of the gym is one long corridor with only about 5-7 paces or so between the two climbing walls. There has to be next to no one in that part of the gym for me to prop a camera against the oppsising wall.

There are a couple areas I can film, one is the massive overhang wall which starts at a cave like angle which makes capturing the tougher moves early on in the project difficult. The other is the shorter wall which generally has interesting routes kinda like the first one you posted. I think that'll be best to film.

I'll figure it out.

Got to the gym just before the evening rush and was able to try to record some of my warm ups. Nothing groundbreaking really. I do have a little FPS footwork going on but whatever.

After watching the vids I worked for a while on V1's making sure I didn't re-grip any holds (very penalizing when you place your hand incorrectly) and also looked my foot placement into each foot hold to make sure I didn't step on my Mid foot at all.

The V3 is rated V4 but I think that's a short person grade. I can do the dyno to the handle statically which I've seen a lot of shorter people not make.

I'll try to video some tougher problems this weekend. I imagine I'll see a lot of bent arms because I'm getting really bad elbow tendinitis early in my sessions when working on tougher problems.

Exercise 158
Bouldering 2.5 hours

Nice man! Looks good, those all looked pretty easy for you. V3 sounds right for that last one

Climbing was yesterday.

This morning I did some 1k repeats as I try to get my 5k time under 22:00. Best 1k was 4:12 which is 21:00 pace.

Exercise 159

Press 5x5x105

Incline bench 3x8x115

Pec deck 3 sets
Cable flys 3 sets

SS1 3 sets
BTN press
Side raises

Since I should be done traveling for a few weeks I wanted to set aside some goals for the end of August. Just about 9 weeks away, I think these are all attainable if I remain fairly injury free.

DL 5x275
Chins 5xBW+60
Press 5x120
6:30 mile
22:15 5k
Flashing V4's

Morning run

29min 5.85km (4:58min/km or 8:01min/mile) - wanted to run at 5:15min/km but weather was nice and I can basically cruise at 8:00 miles at this point. This run is merely to get some more mileage on my legs as my cardio isn't in question at this pace.

Exercise 160

Bouldering 2.5 hours

Did 4x9xBW chins as a warm-up.

Took my time working on V1/V2 problems to get my elbow feeling warm.

Worked on five different V4 problems, sent 3 including one I had never done until tonight. It wasn't a true flash but because I tried the crux before attempting the whole problem. But the first time I tried it I sent it which was cool. Did a bunch of other V2/V3 work throughout. Solid session and I stopped before I was too beat up for once.

Did abs at the end but without much effort. Need to move them to the beginning of my workouts if I want to actually do them.

Exercise 161

Abs 9 sets
Press 3x12x75
Incline DB 3x9x40s
BTN press 3x10x55
Side raises 3 sets

SS 3 sets
Tricep rope pushdowns
Cable side raises

Exercise 162

Chins 4x5xBW+35
BB rows 3x10x135
One arm DB rows 2x12x70s

SS1 3 sets
Lat pulldowns
DB shrugs

SS2 3 sets
DB shrugs
Rear delt flys

Short workout but happy to get it in before the weekend.

Finally slept for more than 90min now that our quarter is over. Of course I was hammered and it was more of a pass out but still counts!

Exercise 163

Bouldering 3 hours

Sent two new V4's. Tried a V5 and got immediately rejected. It looked doable until I got on the wall lol.

Nice life curveball this morning, woke up to my apartment being flooded by my neighbors broken water line. Thank you concrete floors though! Cleaned up what I estimated was 15-20 gallons of water myself waiting for maintenance to show up.

Exercise 164

SS1
DL 4x5x245
Chins 4x2xBW+55

SS2 3 sets
DB RDLs
DB shrugs

SS3 3 sets
Leg curls
DB shrugs

SS4 3 sets
Rear delt cable flys
Snatch grip BB shrugs

SS5 3 sets
Rear delt machine
Face pulls

Exercise 165

Press
5x5x110

Incline bench
10x115
10x115
9x115

Cable flys 3 sets

SS1 3 sets
Incline DB bench
Pec dec

SS2 3 sets
Side raises
BTN press

SS3 3 sets
Rope pushdowns
Cable raises

Ran some 1k repeats this morning

4:29
4:15
4:32

Goal is 4:24 and to do five of them. Gassed myself for no reason kicking the finish of the second one. Need to get better at pacing.

Exercise 166

Chins - only going to do wide-ish grip palms facing away for now. Other grips seem to make my elbow hurt.

10xBW
10xBW
10xBW
11xBW

3 min rest between sets, probably had 1-2 more in last set.

Bouldering 3 hours

Spent the first 30min doing about 15 V1's using this method from Louis Parkinson

https://instagram.com/p/BP53cAlF2-u/

Really forces you to have good footwork and your body underneath you. Almost makes climbing with bent arms much more penalizing.

After that I projected a bunch of V4's, sent my first V4+ after just two attempts. I won't call it a V5 even though I want to!

Kept rest super short, about 60-90sec between sets. I learned I basically suck at recovering quickly.

Exercise 167

Abs 9 sets

Press
12x95
9x95
6x95 lol

Side raises 3 sets

Seated DB press
8x45s
7x40s
7x35s

SS1 3 sets
Upright rows cable rope
BTN press

SS2 3 sets
Overhead rope tricep extensions
Side raises

Ran 5.86km in 32:00 this morning. Was trying to pace 5:20KM's and ended up more like 5:28. Not difficult I just need to get better at pacing. Want to get this run up to 5-6 miles each week.

Exercise 168

Bouldering 2.5 hours.

Tried the 23 move traverse and fell off at the crux each time which is move 14. After that projected two new V3/V4 graded problems just set. Blew my flash attempt on the easier one then sent is easily on the second go. Took about 8 attempts to set the second one but once I figured out two separate betas it went super easy and efficiently.

Messed around on a couple other V4's I cannot seem to send. Just slightly above my potential at the moment. Finished with more of the static lock off work on V1's.

Exercise 169

Chins - Wide grip
5x6xBW+20

BB rows
3x8x155

One arm DB rows
3x11x75s

SS1 3 sets
Lat pulldowns
DB shrugs

SS2 3 sets
DB shrugs
Rear delt cable flys

SS3 3 sets
Rear delt machine
DB curls