Exercise 195

Press
5x95
5x105
5x110
9x95
8x85

Incline paused BB bench

5x120
5x125
6x125

Hoping these help with my press. No clue if there should be a carryover but saves the low back a bit from too much standing OHP volume.

BTN BB Press drop set 4 sets

SS1 3 sets
Seated DB press
I-Y-T

SS2 3 sets
DB shrugs
Side raises

SD3 3 sets
DB shrugs
Leaning away side raises

400m repeats 60s rest

1:29
1:22
1:24
1:26
1:28

Then I tried to run some slower miles. I'm running with a group from work Tuesday and they all run like 10min miles.

1 mile 8:54
Rest
1 mile 9:45

Really tough to run this slowly. Tried to pace behind someone each time. Felt like I was just shuffling my feet.

Exercise 196

Bouldering 3 hours

Mainly did V0-V2 problems because I'm having some strange finger tingling and pain. Tried to downclimb most problems which I think helps teach me better footwork and body position.

I need to take an actual break. Traveling this week might just take it easy.

Exercise 197

Deadlift
3x270 @9.5
4x260 @10
4x250 @9.5
5x240 @9

Did wide grip chins beteeen sets - 5, 6, 7, 8, 9, 10xBW

SS1 3 sets
BB rows
BB hip thrusters

SS2 3 sets
Face pulls
Snatch grip BB shrugs
I-Y-T's

SS3 3 sets
DB shrugs
Read delt cable flys

Exercise 198

Abs 9 sets

Press 4x6x100

Paused incline BB 4x6x115

SS1 3 sets
Pec dec
DB incline press

SS2 3 sets
Cable flys
Ez bar skull crushers
Ez bar CGBP

Quick workout before travels. Whatever.

8/8

Run 8.5 miles in 1:28

I don't get why people like doing this. Ran with some people training for a marathon. Murdered them the last half mile, they can't run fast.

8/9

Off

8/10

Off

Ate and drank my face off those three days. Not mad about it.

Exercise 199

Decided to just go back to normal Friday programming.

Press
4x115 @10
3x8x95

Incline paused BB bench
4x4x130

Seated DB bench

SS1 3 sets
BTN press
I-Y-T's

SS2 3 sets
Side raises
Ez bar skull crushers
Ez bar CGBP

Tricep overhead cable extensions 3 sets

400m repeats

1:27
1.19 (WR?)
1:27
1:28
1:31

Slept in, 92 degrees by the time I got out there. Feet still a little beat up from Tuesday's long run.

Exercise 200

Bouldering 2.5 hours

Did abs first, 3 rounds of the following

V-Ups
Knee raises
Pallof press
Planks

Worked on some fundamental drills and then projected a few V3/V4 routes. My fingers are still not 100%. I'm getting to the point where I'm going to schedule a check up with my rheumatologist because my joints are a little swollen. I also got put on a generic version of a medicine I've been on for five years so wanted to get that corrected.

Exercise 201

DL
2x275

Switched to sumo

5x185
5x205
5x215 @9

After watching some videos lately I decided to try my next cycle with sumo to see if I can't fix some deificiencies in my conventional pulling.

Between those sets I did wide grip chins with the following scheme 5,6,7,8,9,10xBW

SS1 3 sets
BB rows 8x155
Leg curls

SS2 3 sets
DB RDLs
DB shrugs
Face pulls

SS3 3 sets
Rear delt cable flys
Snatch grip shrugs
I-T-Y's

Then some random forearm work

Exercise 202

3 rounds of

Bicycles
Kneeling cable crunch
Knee raises
Planks

Paused Incline BB Bench
4x135
4x135
4x135

Drop set 10x110, 10x95, 8x85

Paused incline DB bench 3x6

Cable flys 3 sets

SS1 3 sets
Ez bar curls
Ez bar skull crushers
Ez bar CGBP

SS2 3 sets
Tricep rope overhead extensions
DB curls

Hammer curls 3 sets

/Brogasm

1,000 repeats

4:25
4:16
4:10
4:32
4:29

That's a combined 21:52 5k so I'm probably not tracking for a 22:15 by months end.

Exercise 203

Bouldering 2.5 hours

Did grip work first, then warmed up on easy routes, then went after a handful of V3/V4 graded problems and sent a couple new ones. Shut down on others.

1 mile run 6:16 (WR!)

Splits
1:35
1:35
1:39
1:27

Goal was 6:20 by months end. Probably have 6:10 in me wasn't too wrecked at the end of his. Will go to sub6 by end of October.

Exercise 204

SS1 3 sets
Lunges
V-Ups
Chin Ups 6xBW

SS2 3 sets
Overhead squats
Weighted knee raises
Chin Ups 6xBW

SS3 3 sets
One leg hip thrusters
Kneeling cable crunches
Chin Ups 6xBW

SS4 3 sets
Step ups
Pallof press
Chin Ups 6xBW

Exercise 205

Bouldering 2 hours

Probably my best session to date. Flashed some V3 and even a soft V4. Nearly sent what I'd call a V4+, should be able to get it next time.

Finished with some more grip work. I think I can work the following without killing my fingers or skin.

Wooden slopers
Four finger pocket on the Beastmaker2000
One arm hangs on fat bar pull-up bar

Climbing continues to be a nice escape for me. Even with work or personal stuff on my mind I'm able to forget all of it and just be in the moment for a few hours. Really like that aspect of it compared to the gym or running.

Exercise 206

Did 7xBW chins between the 9 working sets

Press
5x95
5x105
5x115 @11
8x100
8x100
8x100

Paused incline BB bench
8x115
7x115
5x115

Had to leave in a hurry started rushing accessory work

SS1 3 sets
Seated DB press
BB row

SS2 3 sets
BTN press
Face pulls

10K run 50:16 (WR!)

Had a shot at sub 50 but my right lower leg was causing me issues mid run. Here are the 1k splits

4:56
4:57
4:47 (too fast)
5:09
5:10
5:26
5:14
4:55
4:52
4:50

Last 3k were nice after my stride opened up a bit when leg was feeling better. That's 8:06/mile pace which is acceptable.

Exercise 207

Bouldering gym 4 hours

Did abs and finger/hanging work for about 30min. Sent a bunch of V3ish and a pair of softer V4's. Here are a couple videos including a loltastic hanging finish which I failed a few times.

Exercise 208

Sumo DL will need some work. It's highlighting major weaknesses, namely my hamstrings. Messed around with different grip widths to see what felt best.

Sumo DL
4x185
4x205
5x225 @9
4x225 failed fifth
5x225 @9.5
3x225 failed 4th
4x225

Did 8x8xBW chins in between sets. Been re-tooling my chins lately hoping to involve the lats more by driving elbow down.

SS1 3 sets
BB rows
DB RDLs
DB shrugs

SS2 3 sets
Snatch grip BB shrugs
I-T-Y's

SS3 3 sets
Face pulls
Rear delt cable flys

Tried to get out and run some 2,000m repeats this morning at 5,000m pace but my lower legs were still beat up from the 10k on Saturday.

2,000m run - 9:00 (ideal pace 8:54)

Then I decided to try and run to 1:45-1:48 400m intervals to feel the pace.

1:48
1:41
1:44
1:47

Not bad, not difficult either but linking 12 together for a 22min 5k in 10 days will be tough. Plan is to test it on the 2nd.

Exercise 209

Abs 3 rounds
V-Ups
Twisting feet up crunches
Bicycles
Reverse crunches

Incline paused BB Bench
5x135
5x135
4x135

Then I got caught on the phone for 20min, my fault for picking it up.

Incline DB bench
7x40s
7x45s
7x50s
6x55s

SS1 3 sets
Cable flys
Incline BB 8x95

SS2 3 sets
BTN press
I-T-Y's

I see a challenger for fittest man in h&f.

I challenge you ny friend. Mile run, 5k, pullups.

I am 40 in october will you cry uncle like expectedEV and make excuses?

Nov 2016 23:00 5k
Dec 2016 5:59 mile
Dec2016 19 pullups
Bench press 265 @160

Squat the same as you 135x8

Bring it bro

Sure name any stakes and stipulations I'm down.

My only timeline would be by end of October I guess. I imagine you have a slight head start based on those numbers but my potential is slightly higher in the running. If you wanted this to span a longer timeframe that's fine as well.

Chins will be tough I've never been past 15ish range.

Traveling the next three days, might get one hotel gym workout in, body needs a break anyways.

Tried a new 400m repeat protocol this morning, pacing myself to run each faster than the previous one. To my surpirse I pulled it off.

400m repeats (60s rest)

1:47 (race pace)
1:40
1:39
1:35
1:34
1:30
1:27
1:24

Doubt I had another one in me, plus had to get back to catch my flight.

8/23

Exercise 210
Hotel gym legs and abs

8/24

Off

8/25

Exercise 211

Press 4x6x105

Paused incline BB Bench 4x5x135

SS1 3 sets
Seated DB press
Side raises

SS2.3 sets
BTN press
Front raises

Rope tricep overhead extensions 3 sets

Goal by end of August was a 22:15 5k run. Wanted to run 3k this morning at 13:30 to feel the pace. Weather was great so decided to complete the 5k.

5k run 22:22 (WR! My previous best 23:20)

Splits

4:30
4:27 (8:57)
4:22 (13:19)
4:34 (17:53)
4:29 (22:22)

Average pace: 4:28/km or 7:12/mile

Felt good at 13:19, lost a little focus probably could have hit the 22:15 goal.

Exercise 212

Bouldering 2.5 hours

Not my best session, sent some V3's got shut down on others. Did abs beforehand. Fingers weren't feeling great so called it.

All over the place today. Legs hurt from the 5k yesterday. Wanted to test a few things too.

Exercise 213

Wide grip Chins 12xBW - strict form no breaks between reps. Stopped when I thought form was about to break down. No clue how many I can get with a little more momentum and pushing myself to the limit. Guess would be 16ish.

DLs
Sumo
5x185
5x215
3x235
2x265

I really suck at these but it's absolutely going to benefit me in the long run. Major weaknesses are being brought to light which hopefully I can fix.

SS1 3 sets
BB rows
Lat rope pulldowns

SS2 3 sets
Snatch grip shrugs
Lat pulldowns

SS3 3 sets
DB shrugs
Lying face pulls
I-T-Y's

Rear delt work 6 sets

1,000m repeats (2min rest)
4:34
4:14
4:34
4:19
4:04

No clue how the last repeat was that fast.

Exercise 214

Really random and bad. Didn't get to gym until 7pm and was kinda wiped out.

Abs
Weighted knee raises 4 sets
Weighted crunches 3 sets
Pallof Press 3 sets
Kneeling cable crunches 3 sets

Incline BB bench 4 sets
Incline DB bench 4 sets
Cable flys 5 sets
BTN press 3 sets
Ez bar skull crushers 2 sets
Ez bar CGBP 2 sets
Overhead extensions 2 sets
Tricep pushdowns 2 sets

Exercise 215

Bouldering 2 hours

Sent a new V4. Start was the toughest move, worked the rest of the problem twice to make sure I could send. Got the start after a few tries and sent easily from there. Did a couple other V4's during the session. Gym is just crazy busy of weekday nights right now, they need a bigger place.