Well not quite a 'weak'night but it could have been. The first step toward a far off goal came to fruition...100 reps of long cycle clean and jerk with 2 16kg kettlebells. Yes it's not the most manly weights to use but the goal was to get a total workload equal to MS status for my weight with the 32kilos and that is done and done. Next up will be working with the 20's or 24's, most likely the 24's but it's not a certainly...24's mean single arm with the 48kg while 20's mean single arm with the 40kg...decisions, decisions...
Previous best with the 16's was 62 reps (+/- 1, not sure, i have to check), once i got to 63, I told myself I'd do at least 70, once to 70 I told myself I can do 80, every rep done past that was done solely to avoid having to ever do this many reps again...the thought of getting that close and not finishing had more dire consequences than having to subject myself to this special kind of hell...i mean fun, yeah that's right, fun...was not a possibility. I chose long cycle because it's easy on the skin but not on the mind, you either do the reps or quit, it's that simple. So much of me wanted to quit but today it wasn't in the cards and I feel better for it. I will take this tenacity and apply it to climbing. When I want to quit, I won't. I've proven again to myself that the desire to quit does not mean that you have to, it means you want to take the easy way out. The easy path is well trodden but there's so much fun to forging your own way and each step is a victory in it unto itself. The highest I need to go next time is 67 reps with the 24's or 80 reps with the 20's, since that keeps the total load constant. But whatever it is, it is less than 100 reps and that's all that matters to me since volume has always been the bane of my existence. I'd rather make things harder than do more.
Well I'm off to do a little happy dance/pass out and recover.
Friday, October 31, 2008
Closer to the end...
Hit the total volume I'd initially planned on getting in last night with 50 total problems done, to address the mounting boredom with doing multiple laps on easy problems I changed things up a bit.
Barbell Get Up 65lb x 5/5
external rotation 20lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V0 7 laps, less than 1 minute rest between goes, 8 moves on overhang
V1 7 laps, less than 1 minute rest between goes, 8 moves on face
Barbell Get Up 75lb x 3/3
external rotation 25lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V1 7 laps, less than 1 minute rest between goes, 6 moves on face
V2 7 laps, less than 1 minute rest between goes, 6 moves on face
Barbell Get Up 75lb x 3/3
external rotation 25lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V2 7 laps, less than 1 minute rest between goes, 8 moves on overhang
V1 7 laps, less than 1 minute rest between goes, 6 moves on overhang
V0 8 laps, less than 1 minute rest between goes, 6 moves on face
Within 2 weeks there will be about 50 new problems up at the gym since there will be a competition so that should infuse some enthusiasm in just the nick of time. The prehab work is coming along well, I'd like to hit 35lbs in the external rotation and at least 75lb for 5/5 on the barbell get up. Pretty soon I'll be using the bumper plates at the gym for plate curls since they have a broader distribution of mass as I work up to using the 35lb plate for curls.
Barbell Get Up 65lb x 5/5
external rotation 20lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V0 7 laps, less than 1 minute rest between goes, 8 moves on overhang
V1 7 laps, less than 1 minute rest between goes, 8 moves on face
Barbell Get Up 75lb x 3/3
external rotation 25lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V1 7 laps, less than 1 minute rest between goes, 6 moves on face
V2 7 laps, less than 1 minute rest between goes, 6 moves on face
Barbell Get Up 75lb x 3/3
external rotation 25lb x 8/8
extensor work 20lb kb x 25
plate curls 25lb 3/3
V2 7 laps, less than 1 minute rest between goes, 8 moves on overhang
V1 7 laps, less than 1 minute rest between goes, 6 moves on overhang
V0 8 laps, less than 1 minute rest between goes, 6 moves on face
Within 2 weeks there will be about 50 new problems up at the gym since there will be a competition so that should infuse some enthusiasm in just the nick of time. The prehab work is coming along well, I'd like to hit 35lbs in the external rotation and at least 75lb for 5/5 on the barbell get up. Pretty soon I'll be using the bumper plates at the gym for plate curls since they have a broader distribution of mass as I work up to using the 35lb plate for curls.
Wednesday, October 29, 2008
Spaztacular Fun and Zones of Proximal Development
Since I didn't get to make it outside and get the requisite spazzing in, (translation-regressing to the usual training style of trying things over and over regardless of plan) I got it in in the gym instead. I used the time to really focus on being mindful and use it as a learning experience. I spent the first part of the session climbing with those much better than myself and focused on getting as much feedback as possible and implementing it each time to aid in progress. Later on I spent some time climbing with a borderline beginner and worked to help them with their technique and walk them through tips to enhance their own ability. The Zone of Proximal Development is the difference between what an individual can do without outside assistance and what they can do with help of others. Tonight I got to be the helper and the helpee. Climbing went well and inadvertently ended up pulling much harder on my right hand than I had intended to but there was no pain or complications following the excessive crimping. This is excellent news and reaffirms that what I'm doing is keeping me on the right track. It's going to be a great season and I can't wait to see it unfold. I have decided that I'm going to be adding in some specific grip work again to enhance my pinch and wrist strength more. I long time ago I dislocated both wrists and the laxity comes back on occasion but the more wrist work I do the less my wrists pop out. It hasn't been an issue but I was reminded of it when working with the big boys, so i'll take care of it before it's really a problem...an ounce of prevention....
Tuesday, October 28, 2008
Short and Simple
Long cycle Clean and Jerk 32 kg kb 7 reps every minute on the minute swichting hands every minute for 18 minutes.
Might have to do this one again before going up to 8 reps or try to do it without setting it down. Need to wear the heart rate monitor next time since checking with just counting the pulse gave me a peak of 190-200 and a recovery of 150-160 at a minute, it's be nice to have more accurate records.
Tomorrow should be a climbing day and the highest volume yet. Then one more back off day and either extend the volume one more week or switch to the next phase.
Might have to do this one again before going up to 8 reps or try to do it without setting it down. Need to wear the heart rate monitor next time since checking with just counting the pulse gave me a peak of 190-200 and a recovery of 150-160 at a minute, it's be nice to have more accurate records.
Tomorrow should be a climbing day and the highest volume yet. Then one more back off day and either extend the volume one more week or switch to the next phase.
Monday, October 27, 2008
More of the same and follow up from long ago
Get ups with barbell 55lb x 5/5
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, slight overhang, 6 moves
Get ups with barbell 60lb x 4/4
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, slight overhang, 5 moves
Get ups with barbell 65lb x 3/3
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, moderate overhang, 5 moves
Get ups with barbell 70lb x 2/2
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V0 took minimal rest because I was getting bored, 5 moves on face
on the whole it was a bit of a low energy day...I'd planned on going outside but sometimes things don't go as planned, so it was a little hard to get psyched in the gym on a nice fall day especially with some bad reggae dub music going on in the back ground. Doing this much volume on the same problems is a little monotonous but I only have about 3 more times of mainly volume workouts and most likely the next time i do a volume focus I'll do more different routes but less laps on each.
I realized the other day that I never posted comments post 'spider technique' usage...simply put it worked well. I will use this again a little later on in the season when appropriate in another mini cycle. I would say that my hesitation in climbing due to a fear of falling is reduced by at least half if not more. It's really not even an issue inside anymore. I've been thinking about a couple of changes to make it more applicable to myself. Nevertheless it is an excellent tool to have but I think it's one to use sparingly, I can't imagine using it more than 3 times a year if that...basically I want to keep it stowed away for really important times rather than just exhaust it's effectiveness.
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, slight overhang, 6 moves
Get ups with barbell 60lb x 4/4
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, slight overhang, 5 moves
Get ups with barbell 65lb x 3/3
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V1 less than 1 minute rest, moderate overhang, 5 moves
Get ups with barbell 70lb x 2/2
extension work 20lb kb x 24
plate curls 25lb 3/3
external rotation work 20lb 8/8
10 laps V0 took minimal rest because I was getting bored, 5 moves on face
on the whole it was a bit of a low energy day...I'd planned on going outside but sometimes things don't go as planned, so it was a little hard to get psyched in the gym on a nice fall day especially with some bad reggae dub music going on in the back ground. Doing this much volume on the same problems is a little monotonous but I only have about 3 more times of mainly volume workouts and most likely the next time i do a volume focus I'll do more different routes but less laps on each.
I realized the other day that I never posted comments post 'spider technique' usage...simply put it worked well. I will use this again a little later on in the season when appropriate in another mini cycle. I would say that my hesitation in climbing due to a fear of falling is reduced by at least half if not more. It's really not even an issue inside anymore. I've been thinking about a couple of changes to make it more applicable to myself. Nevertheless it is an excellent tool to have but I think it's one to use sparingly, I can't imagine using it more than 3 times a year if that...basically I want to keep it stowed away for really important times rather than just exhaust it's effectiveness.
Friday, October 24, 2008
Just more training
Long cycle Clean and Jerk with the 32kg
sets of 6 every minute on the minute switching hands every set for 20 minutes
not too bad just wanted to get a little sweat in.
Climbing
slight deload day...i'm going to reduce volume to about 60% every third workout
Three different V0's six sets of each about 45 seconds of rest between each go.
It was ridiculously easy and hard to keep from doing more...it seems the trick for me to avoid getting off track is to go to the gym when other's arent' there...I'll save my actually trying for outside with others.
Finished up with three rounds of:
Barbell Get up 3/3
External Rotation work 20lbs x 8/8
extensor work 20lb kb x 20
barbell front raise x 5
plate curls 25lb x 3/3
I'll keep working on improving the getups and external rotation work for a while. The goal is 3 sets of 8 with 35lbs and a single get up with 135 on the bar. I've done 95lb a bunch of times and I wouldn't mind moving it up a good bit.
sets of 6 every minute on the minute switching hands every set for 20 minutes
not too bad just wanted to get a little sweat in.
Climbing
slight deload day...i'm going to reduce volume to about 60% every third workout
Three different V0's six sets of each about 45 seconds of rest between each go.
It was ridiculously easy and hard to keep from doing more...it seems the trick for me to avoid getting off track is to go to the gym when other's arent' there...I'll save my actually trying for outside with others.
Finished up with three rounds of:
Barbell Get up 3/3
External Rotation work 20lbs x 8/8
extensor work 20lb kb x 20
barbell front raise x 5
plate curls 25lb x 3/3
I'll keep working on improving the getups and external rotation work for a while. The goal is 3 sets of 8 with 35lbs and a single get up with 135 on the bar. I've done 95lb a bunch of times and I wouldn't mind moving it up a good bit.
Wednesday, October 22, 2008
Another day...
Climbing
Barbell Get up 4/4 with 50lbs
Kettlebell Wrist extensor work 20lb x 20
Rotator cuff work external rotation 15lb x 8/8
VO x 10 rounds 1 minute or less rest after each, done on slight overhang 7 moves
Rest
Barbell Get up 4/4 with 55lbs
Kettlebell wrist extensor work 20lb x 20
Rotator cuff 20lb x 8/8
V0 x 10 rounds with 1 minute or less rest, done on bigger overhang 9 moves
Rest
Barbell Get up 4/4 with 55lbs
Kettlebell wrist extensor work 20lb x 20
Rotator cuff 20lb x 8/8
V1 x 10 rounds with 1 minute or less rest done on face 5 moves
Felt good and easy, fingers felt fine, technique got smoother each round, could have done a lot more.
Next time will most likely have at least 4 different problems. Once I'm up to 50 total problems I'll start adding in some visual drills I've come up with and see how that works. I'm planning on addressing volume first, then precision, then intensity or density. It will most likely be density since that should give me more time to let the fingers rest.
Now it's time to get psyched for some long cycle...if that's possible...
Barbell Get up 4/4 with 50lbs
Kettlebell Wrist extensor work 20lb x 20
Rotator cuff work external rotation 15lb x 8/8
VO x 10 rounds 1 minute or less rest after each, done on slight overhang 7 moves
Rest
Barbell Get up 4/4 with 55lbs
Kettlebell wrist extensor work 20lb x 20
Rotator cuff 20lb x 8/8
V0 x 10 rounds with 1 minute or less rest, done on bigger overhang 9 moves
Rest
Barbell Get up 4/4 with 55lbs
Kettlebell wrist extensor work 20lb x 20
Rotator cuff 20lb x 8/8
V1 x 10 rounds with 1 minute or less rest done on face 5 moves
Felt good and easy, fingers felt fine, technique got smoother each round, could have done a lot more.
Next time will most likely have at least 4 different problems. Once I'm up to 50 total problems I'll start adding in some visual drills I've come up with and see how that works. I'm planning on addressing volume first, then precision, then intensity or density. It will most likely be density since that should give me more time to let the fingers rest.
Now it's time to get psyched for some long cycle...if that's possible...
Tuesday, October 21, 2008
Back To Bidnis And The Dangers Of Unexpected PR's...
For some reason I can't seem to get into regular blogging, but the only way to do it is to do it, so here I am again. I've been busy, been training well, and making progress on a lot of my miscellaneous projects. So in no particular order, not that you'd expect much different from an ADHD mind like mine...
It's the start of the climbing season and it's going well, the last two times I've made it outside to climb I've fired off 3 V5's in a handful of goes, and 3 V6's in less than 5 goes each and now after this last week in Boone (beautiful weather by the way and incredible leaf changes up there) I have 3 V7's and an V8 to work on. The biggest thing is making sure these stupid A2 pulleys get back up to snuff. In the beginning of the year I ripped my right ring finger pulley and shortly after letting that heal the middle finger one partially tore too...so now that they're on the way the goal is to make sure that I don't do something stupid and get set back again...I'm slowly getting back to where I want to be/where I used to be...back a couple of years ago I was getting pretty respectable I sent a couple of V8's and V9's in a competition but when it comes to outside i was never able to do as well, but now I'm seeing things come together well. I can see the path ahead and as long as I'm smart about things I should have my best season ever outside. Spending time outside has given me a lot of ideas about addressing how to train for climbing that I'm looking forward to implementing. The hardest part is going to be to sticking to the plan and not getting sidetracked due to excitement. One of the hardest things with climbing is breaking away from the traditional training format. Cycling load and intensity is virtually non existent. It's push hard and try and try until you do it then find something new and repeat. Common sense dictates after you ramp up to a personal best you go back and build back up, in powerlifting you might take months to build back up, in climbing it's more like minutes or hours....and people wonder why climbing causes so many injuries....so no that i've unexpectedly hit several pr's in the last two weeks I'm stuck with the decision of deciding if i'm really at a peak and it's time to start back over or if it's just a bonus along the way...i'm not super psyched but i'm going to stick with the former....it's just not worth potentially reinjuring something....So with that in mind my current climbing plan is to work on increasing volume with technique....the last workout was 10 repeats of a V0 with a minute of rest after each go with the goal of each send being smoother than the last, I then switched to a different one and did the same thing, before each grouping I did some wrist, extensor, and rotator cuff work, I felt great after I was done and I'll add in another problem to increase the volume next time, I'll add more until I'm up to 50 total sends and then back off and change up things. I'll continue sandwiching prehab work in between and then I'll reevaluate in about 3 weeks ( as that seems to be as long as I can deal with any cycle) Additionally I'm working in some long cycle with the kettlebells with the goal of getting back to some respectable numbers with out adding the amount weight that I added the last time I did this. That's it for now...
It's the start of the climbing season and it's going well, the last two times I've made it outside to climb I've fired off 3 V5's in a handful of goes, and 3 V6's in less than 5 goes each and now after this last week in Boone (beautiful weather by the way and incredible leaf changes up there) I have 3 V7's and an V8 to work on. The biggest thing is making sure these stupid A2 pulleys get back up to snuff. In the beginning of the year I ripped my right ring finger pulley and shortly after letting that heal the middle finger one partially tore too...so now that they're on the way the goal is to make sure that I don't do something stupid and get set back again...I'm slowly getting back to where I want to be/where I used to be...back a couple of years ago I was getting pretty respectable I sent a couple of V8's and V9's in a competition but when it comes to outside i was never able to do as well, but now I'm seeing things come together well. I can see the path ahead and as long as I'm smart about things I should have my best season ever outside. Spending time outside has given me a lot of ideas about addressing how to train for climbing that I'm looking forward to implementing. The hardest part is going to be to sticking to the plan and not getting sidetracked due to excitement. One of the hardest things with climbing is breaking away from the traditional training format. Cycling load and intensity is virtually non existent. It's push hard and try and try until you do it then find something new and repeat. Common sense dictates after you ramp up to a personal best you go back and build back up, in powerlifting you might take months to build back up, in climbing it's more like minutes or hours....and people wonder why climbing causes so many injuries....so no that i've unexpectedly hit several pr's in the last two weeks I'm stuck with the decision of deciding if i'm really at a peak and it's time to start back over or if it's just a bonus along the way...i'm not super psyched but i'm going to stick with the former....it's just not worth potentially reinjuring something....So with that in mind my current climbing plan is to work on increasing volume with technique....the last workout was 10 repeats of a V0 with a minute of rest after each go with the goal of each send being smoother than the last, I then switched to a different one and did the same thing, before each grouping I did some wrist, extensor, and rotator cuff work, I felt great after I was done and I'll add in another problem to increase the volume next time, I'll add more until I'm up to 50 total sends and then back off and change up things. I'll continue sandwiching prehab work in between and then I'll reevaluate in about 3 weeks ( as that seems to be as long as I can deal with any cycle) Additionally I'm working in some long cycle with the kettlebells with the goal of getting back to some respectable numbers with out adding the amount weight that I added the last time I did this. That's it for now...
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