I need to do this. I also read people have had success with a metronome app to improve form and overall pacing, ever tried that?

I find metronome stuff to be a bit annoying and of little value - but ymmv.

The watches will give you instantaneous pace too - so I just use that when targeting a speed. For the aerobic training (long and slow) I just watch the HR. After a while you learn what each zone feels like (breathing rate) and barely need to monitor the watch.

Back at it after two full days off. Well played golf one of those days. I've only played twice over the last three months but I've played great each time. They've been in charity scrambles but I'm absolutely striping it, kinda weird. Probably playing close to the +2 the GHIN still has for me lol.

Saturday run workout 6x400m w/60s rest followed by 4x200m with 200m walk in between.

1k warm-up 4:21

400m repeats
1:41
1:35
1:26
1:23
1:27
1:31

Combined best mile there is 5:47.

200m repeats (shooting for 40s each)
:39
:42
:41
:39

Felt good, really focused on stride length during the 400s. Made them feel slightly easier to go same pace as previous workouts.

Execrise 229

Bouldering 3 hours

One of my best sessions to date. Sent four new V3/V4 graded problems and got really far projecting a V5. Probably a combo of not climbing for 5 days and taking it easy lifting this week.

Might be home for 3 straight weeks, probably not but in the meanwhile I'm going to try to put a nice three weeks of activity together.

Exercise 230

Sumo DLs
5x245
5x245
10x245 (WR?)

Did 6x30s lock offs in between.

Leg curls 3 sets

SS1 3 sets
BB rows
DB RDLs
DB shrugs

SS2 3 sets
Lying down facepulls
Rope lat pulldowns
Snatch grip shrugs

Hadve a weird strain in my throat/neck area, didn't want to push much further. Debating going climbing later, seems dumb but I woke up early and now I'm bored.

Decided to go bouldering. Hand was forced a bit by a pride parade which basically shut down my way home and directed me back towards the climbing gym anyways.

Exercise 231 bouldering 2 hours

Didn't really do anything special. Worked on some food drills and moving a bit more static vs dynamic. Played around on the slab wall and sent a V3 easily but got shut down on a V2 so just goes to show I have no clue on slab.

Also bodyweight checked in at 147 before my deadlift session. I definitely look skinnier and not necessarily in a good way. Gonna try to make sure I get 2,500 calories minimum each day this week with ~3,000 on days I exercise twice.

Gonna hit 2,950 today so a good start there.

Why you no post in the SEC thread anymore? There's no Aggies to speak of and you guys just had that rousing victory over the Ragin Cajuns. Surely no one will mention the UCLA game. Keep Sumlin, do you think?

Ahhhh man and here I was having a nice day not thinking about owing Sumlin $10,000,000 when he inevitably finally loses to Bert this week.

Well we have Saban so not sure of the value of money any more. I think we pay him slightly less than that per year now, but have agreed to retroactively increase it should he lose more money on real estate deals (which appears to be inevitable). Honestly, you'd think he'd just stumble into a profitable deal sometime just as a change of pace. Sure can coach though.

Rough morning today, right calf and shin really bothering me. Couple that with day after hamstrings running and it has given me enough pause to re-think my shedule.

1,000m repeats (3min rest)

4:45 (warm-up)
4:17
4:28
4:09
4:30

Cut it there, right leg really bothering me. Think my new schedule should look like this.

Monday - 1k repeats
Tuesday - AM 20min tempo run - PM legs
Thursday - 200 and 400m repeats
Saturday - AM long run PM Deadlifts

Want to stop running the day after legs so this might be my best bet. Might mess around with the type of runs on those days but as of now Monday and Saturday provide the most time for me to run so the longer two will be on those days.

Going to hit 3,000 calories today so back to back good days there.

Also debating giving up IF, especially on running days. There are times I don't eat until 2PM and that just seems like a long time in between running and getting calories.

Exercise 232

Incline BB drop set
5x135
7x115
10x95

Press
10x75
9x75
8x75

SS1 4 sets
DB incline bench
Cable flys

SS2 3 sets
BTN press
Side raises

SS3 3 sets
Scare crows
Ez bar skull crushers
Ez bar CGBP

Triceps 4 sets

20min tempo run (goal pace 4:44/km)

4.21km (4:45/km pace)

First attempt at this. Everything I read/watched said this should be comfortably hard, which is basically was. Might have been aided by a muggy warm morning here as I think that helped my right leg loosen up compared to yesterday.

Curious why do you think this is? Just too much? I also climb 3-4x and lift 4x and often feel fairly beat up.

Yea I'm pretty beat up, I'll take stalled lifts while progressing running AND climbing though. That's a happy medium. I've also dropped some weight recently which helps those two but hurts the gym.

Overall I find it hard to believe a semi-trained person could consistently progress all three at the same time. But I'm giving it my best go. Think I've settled on a new programming schedule.

Sunday - Climb+Abs
Monday - 1,000m repeats + Push workout
Tuesday - 20min tempo run + legs/back/abs
Wednesday - Climb
Thursday - 200/400m repeats + Push/Pull
Friday - Climb+Abs
Saturday - Long run + Deadlifts

Pull ups will be on Tues/Thurs/Sat and should be one of each volume/weighted/lock-off variety. Hopefully I can start getting back to weighted chins soon.

Another day over 3,000 calories. Maybe closer to 3,200.

Exercise 233

4 rounds
Overhead squats
Crunches
8xBW Chins

4 rounds
Lunges
Kneeling cable crunch
8xBW Chins

4 rounds
Step ups
V ups
BB rows

4 rounds
Lying down face pulls
Pallof press
Curls

Random curls abs forearm work to finish.

9/20

Bouldering 2.5 hours

Gym was packed, set out to do a bunch of endurance work but too many people were in the workout area so scrapped it after one round. They set up a new "power endurance" wall with good holds to fly around on. Was fun, I'd say the toughest problem you could create on it would be a V5 because there aren't any tiny crimps or any big slopers on it.

Projected a few V4's didn't send anything new unfortunately.

9/21

400m repeats (60s rest)

1:44
1:39
1:34
1:28
1:27
1:20

200m sprint (200m walk)

:37
:36
:40
:36

Getting better turnover, think these will help out a lot.

I was surprised how weaksauce your 400s and 200s were. But those look much better.

My first week I have 8x200 @43s on Saturday. That's first week. By 6th week it's hell.

You probably need to throw in strides also on your easy day. And your
easy runs look hard, are you sure you can have a conversation? I run with a buddy and our conversations are always closer to 10min mile pace than they are 8min.

Helping you out bro, don't want this to be a killing.

Agree I'm slacking on the shorter distances but I keep the rest very short so recovery is a little difficult.

The easy run was at about 8:30 pace last time. Maybe even slower. Probably should keep it just under 9:00 miles.

Exercise 235

SS1
Press 4x6x100
Chins 4x5, 1x7 BW+10

Kept the chins light haven't done weighted in a while.

SS2 4 sets
Incline BB Bench
BB rows

SS3 6 sets
DB press (lower bench 1 setting from vertical to flat each set)
Lat pulldowns

SS4 4 sets
Rear delt flys
BTN press

SS5 4 sets
DB shrugs
DB side raises

Random forearm and tricep work.

Exercise 236

Bouldering gym 2.5 hours

Sent three new V3/V4 graded problems. Did a bunch of easy 15 move circuits on the new power endurance wall. Tried to film some but people kept standing in front of my camera.

Finished with 3 rounds of 4 different ab exercises.

Gonna finish off my week long diet experiment of 3,000+ calories a day tomorrow. Feel just about the same as I did on 2,500 calories. Probably actually binge on something tomorrow.

Long run

12.42km in 65:41 (5:17/km or 8:32/mile)

Just for Loco I tried talking to myself to see if it was conversational pace. I didn't have much problem stringing sentences together.

Took my heart rate at end of run, was 126 after doing the last 2km's up a grade at 5:00/km pace. Not sure where that puts me on the lol cardio spectrum.

Exercise 237

Sumo DLs
5x255
5x255
10x255 (WR?) - rounding my back on these, not quite sure how to get my lower back conepltely set but needs improvement once weights get heavier.

6x30s lock offs in between

Leg curls 3 sets

SS1 3 sets
BB rows
DB RDLs
DB shrugs

SS2 3 sets
Snatch grip BB shrugs
Rope late pulldowns
Lying down facepulls

SS3 3 sets
DB shrugs
Rear delt cable flys

Curls 6 sets

Time to crush some food, looks like 3,600 calories to end my "diet break".

You do a ton of stuff, I wouldn't be surprised if 3000 calories were still cutting for you.

Which is to say good job dude! How do you manage to do all this stuff?

Lying down facepulls. Seems like it would be restrictive to the rotator cuff.

I'll have to try that sometime