That last climb looks like a V0, those holds must have been worse than they looked

That V3 is solid, you're moving well and climb fast. Pretty sure I'm an actual dinosaur

It’s a v4 if you are under 5’7 probably and can’t make the reach and have to do a compression move on the volumes to start.

The holds on the volumes have nearly no edge, its probably a weak V3 the way I did it.

Yesterday turned into a helluva day, got out to my car and it had been backed into. Damage gonna be nearly $10k ty insurance.

11/4

Didn’t go to gym due to car, went to apartment and did easy shoulder workout.

Exercise 273

Seated DB press 3x8x50s
Random chins throughout
Seated Arnold press 3x12x25s
Lat straight arm pull downs throughout
Side raises 6 sets

11/5

Ez run 5.73km in 29:21 (5:07) - got out late and it was hot, starting to appreciate 48 degree runs.

Exercise 274

Bouldering 3 hours

Was supposed to do a lot of lock off work but elbows felt awful. Climbed for an hour and they loosened up.

Did lock off work on campus balls.
Did about 8 frenchie pull up singles

Climbed some more. Here’s another problem to grade. Try to grade it as if I wasn’t tall enough to make it much easier lol.

1,000m repeats (3min rest)

4:13
4:13
4:10
3:59
3:54

20:29 combined, a new PR for this workout.

Have to travel next three days. Might just run a 20min tempo Thursday and do a 5k test Saturday. From that point I could run a six week program with a full week taper at the end for a late December final run.

Hard to grade problems without seeing them in person. Hell even looking at them in person without getting on. The last move I think you'd want to hang low arms extended, in kind of a dynamic move--drive off the left as much as you can if possible, as you pull up pull yourself in and get as much weight on/over your right toe and drive off that hard. I'm finding generally speaking pulling and pushing hard with toes becomes key, especially on steep stuff.

We can switch the mile run and do a 5k instead.

Dallas Marathon weekend (5k) Dec 9

And then video submission for deadlift and pullups Jan 10.

Let me know what you think. I got the mile run too locked up. This will make me a dog but it is what you wanted. I didn't really care but didn't really want to change after starting my program. My program ends this week.

Mile is fine by me just have everything done by the 10th.

I’m hoping all the mileage I’ll have logged will help with my mile time. I know 5:30 is asking a ton but I want to go for it.

Btw I’d be in to meet up and run that 5k. PM me.

Yea the main issue i have with moves like that is my hips get away from the wall and I swing out too much. The people I see make them look easy do a bit of a circular motion with their hips complete with a thrust towards the wall as they lose their feet.

Well Saturday is my mile test. I will give you til Sunday to change to 5k. I will do 5k in December Marathon or in March for the Toyota rock n roll half marathon.

These are updated odds

Mile run
Loco -200
Spenda +150

Deadlift
Spenda -400
Loco +300

Chins/pullups
Loco -200
Spenda +150

So yeah this one is probably going to the judges. I am winning two but might lose by a lot on the third.

I’m a dog in the DL but I’d argue I’m break even in the Chins unless you seriously do drop 7-10lbs.

I haven’t DL’d in a month my back is still tender. Hoping to start later this week.

When dealing with back injury, rest is for donks. Light sumos and you will feel 100%. Candito just did a video about this, it's a bit brosciency, the ultimate authority is Andrew Lock. But it's still solid.

You will probably switch to sumo anyway because you will see your form is much improved from day1.

Why do we pick up a bar from a height of 8.75", irrelevant from our anthropometry?? Well that's because that's the height that won't shatter skulls in OLY. It's facking stupid. Sumo shortens the ROM a little bit, leading to safer pulls that still strengthen the musculature that allows for a pain free lower back.

I tweaked my back doing sumo, but mainly because I ignored some form deficiencies and got too excited by newbie sumo gains and wanted to keep upping the weights.

Vertical shins then pull.

You can do vertical shin swings to ingrain the hip hinge. Or face the wall deadlift.

This might have been me too.

Spent Tuesday and Wednesday eating and drinking horribly. Since I’m gonna do a 5k test on Saturday figured I would do a little prep work today.

Run
5min warm up
2,000m “tempo” in 8:40
—pace I want to run my 5k at
5min cool down

Ezpz splits were 4:25 and 4:15 in kinda nasty conditions. Should be better Saturday hoping to run 21:40 or better.

Exercise 274

Weighted NG chins
2xBW+40
1xBW+60
1ish xBW+75
5xBW+40





Press
5x95
5x105
5x115 @9
4x120 @9.5

Messed around with light sumos and BB rows. Lower back felt ok but not great by any means.

Nice chins! BW+75 looked FULL ROM to me.

Nice form on chins.

I would hope you can beat lapka's 5k time, that would be embarrassing if you cant.

Lololololol your 2.8 miles (that you were dying at the end of) barely converts to 21:30 over 3.1.

Yeah but trust me, if lapka was going to hit 21:47 in my race and I tore my Achilles 1000m before the finish line, I would come in at 21:46 on one facking leg. No way she beats me, she is OLDS and doesn't even lift.

It would be an embarrasment to the fittest man competition if you can't out 5k her. She didn't have that time when I ran my 5k, so I can sleep just fine for now.

Exercise 275

Bouldering 3 hours



Not my best session, got shut down a lot and my footwork left plenty to be desired. Case in point video above, couldn’t figure out foot beta so just campused through that part lol.

Did a bunch of dead hangs on different grips. Definitely getting better at pinches and slopers.

5k test

21:22 (WR!)

Shaved a minute off my last 5k in late August.

Splits

4:13
4:19
4:16
4:22
4:13

Shins really bothered me throughout, this felt at about 95% effort.

Going to run this training plan for next 6 weeks.

Will use 20:30 as goal pace.

Monday - intervals (either 6x1,000m or 4x400 4x200)
Tuesday - easy 8-10km
Wednesday - off
Thursday - 20min tempo + hills
Friday - off
Saturday - long run 12-16km
Sunday - easy 8-10km

Need to formalize pull up plan too. Right now I just do

1x week volume
1x week weighted
1x week lock offs
2x week recovery sets of 4-6 reps

Exercise 276

Bench
6x150
8x135
8x135
8x135

Incline DB bench

5x50s
5x60s
10x45s
10x45s

Did 10x5xBW chest to bar chins between sets

SS1 3 sets
Chest flys
Push ups