Was shooting for sub 1:35 on all so that's a success. Did this is 95 degree Texas heat too.
Went and bought new running shoes after to hopefully alleviate some knee pain I've been experiencing. Got custom fit and paid a little extra but hopefully worth it.
Some friends wanted to check out my climbing gym and I hadn't top roped before so we gave that a shot. After they wore out in 90min I stayed for a couple more hours and bouldered.
Toughest rope grade I tried was 5.10c and flashed a V4- on the wall.
Total time was about 3.5 hours. Was pretty wiped from workout earlier in day but I have to force myself to leave the climbing gym once I get there.
Messed around with some unilateral leg work and new ab exercises. Also tried a bunch of different chin up variants working on static holds and one arm lock offs. Finished the session with rows, shrugs and rear delt work. A bit all over the place for my liking.
7/13
Morning run - 4KM in 19:36. Didn't have much gas, hungover from having my team in town the past three nights.
Exercise 175
Bouldering 2 hours
Didn't send anything new but made easy work of older routes. Gym is expending its bouldering section which should be nice. It gets super crowded on weekday evening as is right now.
Morning 400m "sprints" shooting for 1:32 or better.
60sec rest between runs.
1.29
1:26
1:25
1:29
1:28
1:27
Pretty happy with those results. Almost 1:27 average.
Exercise 177
Bouldering gym 4 hours
Warm up 4x10xBW wide grip chins on jugs.
There is a new bouldering section so of course I just on it. They have crash pads instead of mats and I came off a route and landed awkwardly on my foot and felt a pop. Instant pain, ever stranger I think the blood rushes to my foot and I nearly fainted. Pain subsided about 10min later and I just laced my shoe tight and kept climbing.
Did all 15 V1-V2 graded problems in the gym. Brain farted one so took me 16 total attempts. Sent a V4 I've been projecting for a few sessions. Did a ton of circuit training on V1's. Mainly just went straight from one to another without stopping. Best I did was 4 completed and missed the last hold on the fifth.
Overall the thing keeping me from being a V4/V5 climber is grip strength and maybe more importantly endurance. If I can make strides there the next six weeks I'm confident I'll be at that level by end of August.
Ankle is stiff but not in pain. Probably a mild sprain think I dodged a bullet there. Will see how it feels on my run tomorrow.
Exercise 178
DL
5x255 @9.5
5x255 @10
4x255
2x255
Bleh was hoping to not see a drop off from 4x5 until 260 next week. Took some video think my arm angle is not upright enough at the start of the pull. Need to squeeze my last and chest more but I have such a hard time feeling that cue.
Didn't run this morning because ankle is a little swollen and stiff.
Speaking of which, saw two people in under an hour **** up their ankles in the climbing gym today. First guy looked like a sprain, second might have been a broken ankle. It was instantly bruised and swollen. Happened right in front of me. People just not landing probably although I cannot throw stones after Saturday.
Exercise 179
Bouldering 3 hours
Could tell I wasn't fresh but still wanted to go. Didn't project much, then talked my friend into a flash contest on V2's. I won it by one route out of 16. I went 15/16 he went 14/16. We went V1's and I went 16/16 and he went 14/16. We didn't rest between go's except to watch each other. I wasn't even breathing hard and he was wrecked. My overall fitness remains high.
Only V2 I missed was a slab and it was the last move. I just really hate those.
Did different chin up variants between sets. Took some vids of Press and chins might upload them. Main takeaway is my wrists were really bent on Press and bar path isn't great.
SS3 3 sets
BB hip thrusters
Kneeling cable crunches
SS4 3 sets
Supported pistols
Pallof press
Main goal I think is 2x exercise for lower abs, crunches and anti rotational. On the leg work could do something similar where it's 2x quad, glute and ham specific. Would like to do this workout quickly with little rest.
Sent 11 of the 16 V3/V4 graded problems in the gym. Only failed one and didn't get on the other 4. Three of these were new problems and another was one I have projected but had not sent until tonight.
Will be sweet when I can finally do all 16 in one session.
Played my first round of golf in forever but it was a scramble. It was on the course they play the PGA Tour event here which was cool. Drove the ball great and overall hit like 3-4 bad shots which I'll take. I'd guess I'm right around a +1 right now, but I have zero desire to play seriously/competitively.
7/21
Exercise 184
Trying to re-tool my chin ups. Getting closer to better lat engagement but not quite there. Did some light lat activation before chins but still cannot quite feel the movement there all the time.
SS1 4 sets
Chins
BB rows
SS2 3 sets
One arm DB rows
Face pulls
SS3 3 sets
Lat pulldowns
Rear delt cable flys
SS4 4 sets
Rear delt machine
Curls
Slept like **** and am dehydrated from drinking all day. Both my elbows and right ankle are bothering me. Guessing that combo plus playing golf and working out back yesterday is doing it.
Wanted to test the ankle since injuring it last Saturday. Decided 1k repeats were probably the best bet over 400m sprints or a long run.
4:06
4:21
4:15
Form broke down in 2nd repeat. Took like 3min rest between sets. Happy they're all under the 4:27 pace I need to hit my end of August 22:15 5k goal.
Exercise 185
Bouldering
Did all 18 V0/V1 graded problems in 14min
Did all 16 V1/V2 graded problems in 15min
Was drenched after this, pretty fun though.
New sets on a few sections tried a lot of V3-V5 problems. Sent a bunch of V3's but nothing better on the new routes. Crushed some old routes and called it a day.
Then hopped on a plane to LA. Luckily my coworker's flight was late, let me head to a climbing gym a couple miles from the hotel.
Place was ok for bouldering, nice gym and plenty of top rope and sport climbing available.
Exercise 187
Press
5x105
4x110
8x95
8x95
8x95
In between sets did fat bar wide grip pull ups in the following progression.
4,5,6,7,8,9,10
Bouldering 1.5 hours
Bouldering area was kinda awkward. When I first got there I was basically alone. The starts weren't well defined at all. Grades seemed half a mark higher than my home gym although I did project and send a V4. Instead of roasting myself on the opening handful of moves I hopped on at the crux and figured it out. Once I got that down it was a send!
Finished with a bunch of shoulder and scapula stability work. Now off to explore LA a bit.
Much better pacing think my fastest KM was 5:05 and slowest 5:21. Supposed to go on an 8-mile run in 9 days, we will see. Plan is to do 1Km repeats on Tuesday and a 10KM run on Thursday.
Didn't have much energy in this session. Kind of just went around trying stuff. Need to formalize my climbing days a bit going forward. Sent a couple new V3/V4 sets.
8/1
1,000m repeats
4:00
4:14
4:33
4:28
Poor job here, went way too fast on first couple. Trying to hit 4:20 each time to be slightly under race pace of 4:27/km.
All three of these can be hit by some of the same exercises while shoulder stability will probably need the most direct work. I've never had really strong healthy shoulders (nor good posture) so I'd like to see what a months focus could do.
I'll still be traveling 10+ days this month which makes things interesting but between running and climbing I can generally do a coupe fitness driven activities even when on the road.
I set some end of August goals back in early July. Unfortunately it looks like the only ones I can hit are the running goals. Haven't been professing in the gym at all lately.
Slightly better session, found a couple moves that are typically tough and worked on them a bit. Mainly keeping my feet on the wall during overhang problems.
8/3
10k run 51:58 (5:11/km) last 1k was 4:48
Exercise 194
Overhead pvc pipe squats 4 sets
One leg RDLs 4 sets
Lunges 4 sets
One leg hip thrusters 4 sets
