It’s been a while since I logged. Here’s a bunch of stuff mostly from memory.
A. Front Squat
Ramp to a 3RM at 90
Back-off 5,4,4 @ 81. Tried getting back under the bar to get 5 on the final set but failed.
Starting to drop my elbows a bit low now. Might be coming up on a plateau or weakness. Probably need some tempo work. Will forge ahead and see what happens. If I need it I’ll do it during my back-off sets and keep the ramp.
4x10 @ 75
3 normal sets, 1 set of 21s.
D. Leg curl
40-30-5 (40 seconds of work, 30 seconds of rest, 5 sets)
Tried some Tate side-bends for obliques but it affects my shoulder in a bad way so cutting that for now.
2 rounds of (9m 45s total)
10 KB Swings (24kg)
2 ring dips
3 ring dips
5 ring dips
I think that’s all I did.
Decent bouldering session in the AM. No hangboarding PM but forearm rehab stuff. Will upload videos soon.
AM: Cardio (Just Run Week 3 Day 3)
Surprised by sleet. Need to find ice-spikes or something.
A1. Military Press
8, 7, 8, 6 @ 45. I missed the second set because I tried to be cute and shrug the weight at the top. I miss cleaning the bar, and want to get some trap work “for free” but my elbow isn’t ready for that yet.
A2. Decline Leg-raises (1 leg straight)
4 sets of 7 reps maybe?
B1. Parallette push-ups w 30lbs weight vest
B2. Cable Lat Row
AMRAP @ 21.25
C1. Cable Lateral Raise
C2. Prone Y-raise
D. Multi-press Complex
D1. Seated Muscle Snatch (seated to avoid using the lower body) or Barbell Cuban Press
D2. Behind the Neck Press, Snatch Grip (seated)
D3. Behind the Neck Press, Clean Grip (seated)
D4. Savickas Press (military press seated on the floor with extended legs and no back support)
D5. Bradford Press (standing)
D6. Push Press (standing)
5 reps for each exercise, 3 sets, 90s rest.
2 sets Oly-bar
1 set 10kg bar
Lead climbing from 9-14. Plenty of routes <7a
No hangboarding, tried a bodyweight hang on a 20mm edge but couldn’t hold it. So will have to take weight off to continue my rehab protocol.
A. High Handle Trap-bar Deadlift
5 @ 72, 92, 112 kg
3 @ 132, 152 kg
1 @ 172, 177 (PR!)
3x3 @ 157
30 @ 132
12 @ 112
40 @ 72
Super-setted with abs:
B. Single-leg KB RDL
4x12 @ 16 kg
C. Ez-bar curl 1x100
D. Concentration curls 2xAMRAP