More climbing vids!

Form is looking sharp man. Your consistency and volume is impressive. How are those arms/bodybuilding workouts going? Any interference with your benching or climbing?

spenda i havent forgotten, i am just banged at the moment after doing a 4 day hike. i am thinking something like tactical strength challenge but chins/pullups instead of tactical pullups and mile run instead of swings.

I will write more about it in my log. After that 22min 5k time, its basically on. H&Fs fittest man competition coming to you soon. Who will step up to the plate? ExpectedV? Montecore? Pokerron? fakeb? booktomarket? pummi? spenda? loco?

But healing first .... i will be back.

Thanks, no real interference other than it's practically impossible to progress in the gym while I'm running 3x/week and climbing 3-4x/week. I'll try to post some vids soon. I need to work a little more on softer footwork. My switches are more like small jumps right now instead of slower transitions.

Bring it whenever. I'll start really working on the chins to see if I can at least make you work for that portion.

Woke up really early to get a run in today. That was followed by 10 straight hours of management meetings. Then we went out and I ate everything in sight.

10k run - 49:36 (WR!)

What I am most proud about here is I could have easily quit after the first 3K but I pushed myself to get this done. Running is such a mental adventure, it is so easy to shut things down but I am really pleased that I got this one done.

Splits

4:56
5:02
4:56
5:12
5:13
5:09
5:03
4:42
4:46
4:37

Middle of the run continues to plague me. It is just so hard to push myself in the middle without fear of running out of steam. Zero issues cardio wise on these runs it's all down to leg endurance and maintaining good form and focus.

Exercise 216

Bouldering 2 hours

Didn't send anything new better than a V2. Got shut down on a super long V4 where I just cannot figure out the crux move.

Was supposed to do legs and abs beforehand but was pretty low on energy and climbing is more fun.

Time for some new two month goals. Nothing too aggressive really. Lifting will depend on what my bodyweight does. I've been averaging 2,400 calories a day when counting, and when I don't count I'm way over typically. Bodyweight has stayed pretty steady at 150ish.

End of October Goals

DL 5x265 1x300 (Current best 5x260)
Press 5x120 1x135 (Current best 5x115)
1,000m 3:30 (Current best 3:59)
1,600m 5:50 (Current best 6:16)
5k 21:15 (4:15/km) (Current best 22:22)
10k 47:30 (4:45/km) (Current best 49:36)
Climbing sending V5's regularly
Chins 16xBW, 1xBW+75

Exercise 217

Press
9x100
5x110
8x95

SS1 4 sets
Paused incline BB 6x120
BB rows

SS2 4 sets
Seated DB press
Lat pulldowns

SS3 3 sets
BTN press
Side raises
Laying down face pulls

Rear delt flys 4 sets

400m repeats - goal to start at 5k pace and work as many as possible.

60s rest
1:43
1:42
1:37
1:34
1:30
1:27
1:26
1:20

Exercise 218

Bouldering 2.5 hours

Did abs first

Fun but frustrating session. Gym set a bunch of new V3/V4 problems that are full of big and powerful moves if you want them to be. I sent a few and got shut down on like four others. Tried to take some videos since the gym was dead. Dumbass got in my way because I wanted to video my first real heel hook. Lol he did comment on it though.

Neither show great form but are a good representation of my current abilities.

This workout brought to you by 2,000 calories of ****ty TexMex.

Exercise 219

Sumo DLs
5x225
5x225
10x225 @9

Did random lock off work in between sets. Think I'm getting better at Sumo, need to keep my eye gaze down.

SS1 3 sets
BB rows
Leg curls

SS2 3 sets
DB shrugs
DB RDLs

SS3 3 sets
Snatch grip BB shrugs
Laying down face pulls

SS4 3 sets
DB shrugs
Rear delt flys

Biceps 7 sets

1,000m repeats (2min rest)

85 and sunny conditions, not ideal.

4:50 (warm-up)
4:23
4:22
4:38
4:24
4:19

That's a 4:25 average and combined 22:05 5k. Need to get this down to a 4:15 average soon. Just have to push myself.

Exercise 220

Abs
Bicycles 4 sets
Kneeling cable crunch 4 sets
Weighted knee raises 4 sets
Weighted crunches 4 sets
Pallof press 3 sets

Paused Incline BB bench
4x5x135 9x95

Incline DBs 5 sets
Cable flys 7 sets

SS1 3 sets
Ez bar skull crushers
Ez bar CGBP
Side raises
Scare crows

SS2 3 sets
Tricep rope overhead extensions
I-T-Y's

Tricep pushdowns to failure

Labor Day 3-a-day? **** it let's do it. Went to a pool party and loaded up on burgers and cheesecake.

Exercise 221
Bouldering 3 hours

Went to a sister gym of mine, routes seem tougher. Talked to a few regulars they said it was a fresh set and everything seemed difficult compared to its grade.

Filmed a couple problems. First one took me a half dozen tries to figure out the footwork. Messed around on the finish but never in danger it was a jug at the top.



Another heel hook on this one! Got it on my second attempt, then I did it again for video purposes and kinda messed up the heel. Also I pointed my camera a little off.

9/5

Exercise 222

Hotel gym

Pull Ups
Lat pulldowns
Shrugs
Rows
Curls

9/6

Run

3k - 13:00 (WR!)
1k - 4:12

Hanging out in SF, much easier to run in 60 degrees on the Embarcadero than 85 degrees in Texas.

Probably won't lift today or tomorrow. Hands need a rest, have a nagging pain in my left index finger.

Exercise 223

Back from Cali

Press

8x105
4x115

Did 4x8xBW wide grip pull ups in between sets

SS1 4 sets
Incline paused BB Bench
Wide grip lock offs x20sec

SS2 4 sets
DB press
BB rows

SS3 3 sets
BTN press
Lat pulldowns
Rope pulldowns

SS4 4 sets
Side raises
Laying down face pulls

SS5 3 sets
Read delt cable flys
Scare crows

Curls 4 sets

400m repeats (60sec rest)

1:48
1:44
1:41
1:39
1:37
1:32
1:30
1:24 (goal pace for 1,000m)
1:18

Getting much better at pacing. This is done over a straight stretch of my running trail. It's slightly pitched so I run back and forth. The 1:24 was uphill and felt much more controlled than the 1:18 slightly downhill. I felt a bit out of control at times. The 1:32 uphill was with really good form, if I replicate that 12.5x I can run a sub 20:00 5k...lol.

Exercise 224

Bouldering gym 4 hours

Did abs to start

Did a bunch of easy routes, projected some V4's. Got shut down on the crux move on just about all of them.

Did a little test and was able to do 12 V1's in 7min. Was completely gassed at that point lol.

Exercise 225

Sumo DLs
5x235 @8
5x235 @8.5
8x235 @9.5

First two sets had tons of speed but after videoing 2nd Set realized I wasn't getting my low back set at all. Doing so right now makes the reps harder but will pay off in long run. AMRAP set was better form but tougher.

Did some lock offs in between DL sets, my left elbow doesn't love these. Might have to scrap em for just weighted chin sets.

SS1 3 sets
BB rows
Leg curls

SS2 3 sets
DB RDLs
DB shrugs

SS3 3 sets
Snatch grip shrugs
Rope pulldowns
Lying down face pulls

SS4 3 sets
DB shrugs
Rear delt DB flys

Curls 6 sets

1,000m repeats (2-3min rest)

4:31
4:09
4:15
4:06
4:01

Calves and hamstrings were beat up from past two days. Took a little more rest than usual and scrapped the last repeat.

Overall that's a 21:02 combined 5k, just about where I want it right now. Hope to get it closer to 20:00 by end of October. Seems doable.

Exercise 226

First five exercises supersetted with abs

V-Ups 4 sets
Bicycles 4 sets
Rotations 3 sets
Rope crunches 4 sets
Pallof Press 3 sets

Paused incline BB Bench
5x140
6x130
7x125
8x115

Incline DB Bench 4x8x45s

BTN press 3 sets
Cable flys 6 sets

Triceps 9 sets

This was my attempt at my first solo "conversational pace" run. Everything I read/watch tells me I need one of these in my weekly plan. Goal is to cruise at a long distance without stressing too much. As the name suggests you should be able to hold a conversation while running.

Run 11km 59:34 (5:25/km or 8:44/mile)

My calves are still crushed from the repeats on Saturday and Monday. But I'm going out of town for three days so I wanted to get it in today. Was hoping for 5:20/km pace but not going to fret over it.

Exercise 227

Bouldering 2.5 hours

An enjoyable easy session. Did a bunch of V2-V3 problems and sent them all. Didn't try anything difficult as my fingers weren't feeling great. Should probably do these more often as it's good for confidence to send so often.

Exercise 228

Hotel gym workout

First meeting canceled so I had three hours to kill. Standard ****ty set up with like two treadmills, DB rack up to 50s and one bench.

Press
10x30s
10x35s
10x40s
10x45s
7x50s

Did 4 sets of V ups in between press sets.

SS1 4 sets
DB Arnold press
Mountain climbers

SS2 3 sets
Front raises
Russian twists

SS3 3 sets
Side raises
I-T-Y's
Scare crows

Happy to get something in during this trip.

1RM deadlift
Chins or pull-ups (chin over bar, elbow lockout at the bottom)
Mile run

Take two out of three, and you will be S&Fs fittest man. Not sure the points yet, will do research on tactical strength challenge. Definitely don't want somebody cheating by ignoring one of the events in order to crush the other two (deadlift).

Early Jan. Video proof or we meetup for a run-off.

You live in Texas? Should do a run off.

Get a watch that does HR and just stay at the right HR for the slow runs.

https://buy.garmin.com/en-US/US/p/552962

Or if you want a more all around watch

https://buy.garmin.com/en-US/US/p/571520