Two weeks of green faces

Did the other half of sunday's workout yesterday (Wed.). Definitely felt stronger on these than when combining 'em all into one; but it remains to be seen if this will negatively affect my climbin'. i said i'd post this up for your perusal/retooling. It's been a little hodge-podge--partially 'cuz i'm just getting back into the lifting scene, and partially 'cuz i'm trying to hammer out just what i need to concentrate on to climb like a monster. So i'll put up my workout for the whole week (which should be a fairly good overview of a normal week). Play with it, suggest, throw out the deadwood, and add what's missing; only take yer time. i want a solid workout, but i've cobbled this mess together 'cuz it's pretty climbing-specific. That's the main theme here.

Let me think....

All right.
Chest/Delts workout
  (i usually do this one on Thurs.)

DB Bench:
10 x 50
8 x 60s
2 (or 3) x 6 x 75
(editor's note: i did this yesterday, and it killed my shoulder)

Incline DB press:
Just started these so i'm just pushing around weights that don't hurt my shoulders.
2 (or 3) x 8ish x 50-60
(ed.: Interestingly, these didn't hurt my shoulder at all. It was pretty cool to push something to failure because of muscle fatigue instead of knife-like pain. i think i worked up to a couple o' sets with 65s)

Dips:
Whatever i can manage.
(ed.: Couldn't manage. Think i got a set of five before i wanted to cry.)

Delts:
Again, this is new, so it's kinda' still shoulder rehab.
Been doing shoulder flexion with DBs and lateral flexion.
(Didn't do these yesterday, except for some very light sets to get blood into my shoulder.)

Shoulder extensors:
Just added this back in yesterday. Start up high on a cable press about shoulder width, and press the bar down, elbows straight. i like this exercise.

Back/Abs:

i usually do this on sundays.

Pullups:
20+/- bw
8 x +25
7 x +35
2 x 6 x +45

Straight Leg Deads:
wu: 20 with the bar
14 x 95
10 x 145
8 x 195
8 x 215
(i haven't worked back up to the weightier sets, but here's what i normally work up to. Also, this is where i stopped on Sun.)
6 x 235
6 x 255
4 x 275
4 x 295
(and occasionally)
3ish x 305

Hanging Leg Raises:
30 x legs
3 x 10 x +leg weights
(i need to add some more stuff for abs. Need more obliques.)

One arm Cable Rows:
10 x 90
8 x 105
6 x 120
6 x 135
4 x 150
(These i do on a cable machine, and i'm pretty sure the weights are a bit lighter than what's printed on 'em, but i've done these on a bench with DBs and i can get reasonably close to this, so it's not too far off. Anyhow, i like the machine 'cuz it's harder to cheat, and i can't stabilize my shoulder girdle with the other arm, so more force is vectored through the paraspinals. i am thinking about either exchanging these, or else just adding in a wider grip routine to work some more muscles. Or just replacing it altogether for rows on the rings.)

Bent o'er BB Rows:
(i use a supine grip on these, 'bout shoulder width.)
10 x 135
2 x 6 x 175
(i like these things too. Kinda' just re-introducing 'em back in, so i was a li'l weak on 'em.)

DB Shrugs:
(Again, just started these, but i like 'em.)
14 x 90s
10ish x 100s
8 or so x 105s

Wide grip High Rows:
(These i do leaned way back, pinkies hanging off the bar on a wide bar.)
10 x 180
2 x 8 x 195
(These torture the lats and low traps, and remind me of climbing out of a cave. Very nice feeling.)

That's it for the iron work. In the meantime (wow, that just brought back a Helmet song) i'm trying to ramp up the triathlon and the climbing. The climbing i'm trying to intensify with a view to allowing my widdle pinger tendons to knit up properly. Ergo, i've been doing a tonne of endurance and toproping. It seems to be doing brilliant things for me: went from falling off of v2s a couple of weeks ago to getting within spitting distance of 5.12--still on splinted fingers that i can't crimp on. If i can edge down below 190lbs and heal a bit in the next two weeks, i might just have a good day of climbing at that comp.

With respect to the triathlon, i'm still trying to get a feel for the school schedule, but i'm trying to find the energy to cram a workout into every pore and orifice in the planner. Last sun. i did about an hour ride. Yesterday at lunch i got in a 1000yd swim. (Turns out there's a nice city pool a couple o' blocks from the school). Today i got in a 1.5hr ride with some stiff climbs to boot. i've been running fairly regularly, but i don't think i got one in this week. Anyhow, if i can miraculously maintain through the winter, i might just get a race or two in next season.