Yesterday was fairly productive. I've been, yesterday and this morning, going for fasted walks for 30mins or so. Don't know that i'm torching a lot of fat, but i do feel better, and it's stretching me out a li'l from the HIIT Sprints. Also today i got in about 1.5hrs on the mt. bike (lots of sprinting and resting), and then 6 Sprint intervals on the 20/40sec timer. Good workout.
Yesterday afternoon (10/12/18) got in a little over an hour and a half on the mt. bike, and then after 21:00 got in HB #9--last Hangboard sesh for the season. It was gorgeously cold out there (45-50deg) and it made for a fine workout. I do wanna muse about this workout a li'l bit since i have the habit of reading the last post of a given workout for the season, and skipping the others; and i usually don't include all the info for next time i wish i had. It seems to work best to tape F3/4 and not F2, and then untape at the marked bit. This will be the second time i've transitioned to this Heavy pyramid from the Intermediate about halfway through hangboarding, and it seems to help. We'll see how it works with campusing this time 'round. Also i'd consider adding in a pinch--prolly the wide pinch--in the future. Weighed in at 201 clothed, which is a nadir for me.
WUJ: -15
Large Open: [This is F3 to inside dimple]
1: +10: ↔ No fail. Ok.
2: +30: ↔ No fail. Li'l hard at the end.
3: +50: ↔ No fail. Hardish. Cold.
Small Crimp: [Shallow depression in the Trango board]
1: -60: ↑ Yeah. Still not bad.
2: -40: ↑ Yeah! Hard at the end, but no fail.
3: -15: ↑ HA! got 1 solid, then fail. I'm ok with that.
F 2/3/4: [Untape here. this is the shallow scolloped 3 finger pocket]
1: -15: ↔ Yup. No fail.
2: +5: ↔ No fail. Pretty easy again.
3: +45: ↑ HAha! No fail! Could go up again. That was a 10# incr!
Slopa':
1: +20: ↔ No fail, but it got mighty hard last rep.
2: +40: ↔ No fail. Not bad.
3: +85: ↑ WOO! Last 2 secs last rep. That's a 10# bump. 'Bout right.
F 3/4/5: [Also shallow scalloped pocket]
1: -35: ↑ No fail! Reeeal hard at the end.
2: -20: ↔ Whew! No fail, but the burn...
3: +10: ↑ HA! Maybe last 1/2 sec last rep! WOO! No ruptured tendons!
SemiClosed: [Small rail, F3 to outside dimple]
1: -50: ↔ No fail. Pretty easy. Didn't really bother shaking out twixt reps.
2: -30: ↔ Yeah, no fail. Better i think.
3: +5: ↔ Got 1 solid, then fail on last 2 secs rep 2 and last half of rep 3. Contemplated bumping to +10 on this, but i'm glad i didn't. Pretty baked here.
Great workout to end on. Next comes campusing.
Saturday, October 13, 2018
Thursday, October 11, 2018
HB #8, Season 9 and some HIIT...
...Or SMIT, or whatever. On 10/9/18 i got in HB 8. Prior to that (notably prolly less than an hour prior) i went out for some HIIT Sprints. That'd be High Intensity Intervals for the parsimonious; and after more research, i discovered there's a difference between that and SupraMax Intervals (or SMIT) which is what i and most folks are actually doing, and what apparently works more effectively for fat loss and fitness increases at any rate. The difference, i gather, resides in percent VO2max attained; and since that's not practically measurable outside a lab, and even with a HRM the goal is basically to run my butt off for the interval, i'll use the terms interchangeably. So with terms equivalent, and HIIT (clearly) sounding cooler than SMIT (which evokes an image of having stepped in something), i'll have done HIIT workouts, thankyouverymuch.
So: on 10/9--would'a' been Tues--i did a HIIT Sprint workout, which went much better than the flolloping miss with weights the few days antecedent. I had trouble finding a settled-upon timer for these, so i used a pre-programmed timer from SecondsPro, which had me doing 20sec work intervals with 10 secs rest between. Had some minor glitches (as i couldn't really hear my watch beep ending the intervals), but it went really well and i think i laid down 9 intervals. Did at the least get my HR into the low 180s, which would exceed my age predicted max HR.
After that, i had more time to research a li'l more thoroughly, and it seems my rest interval was way too short. For today i reset my watch to 20sec work intervals, and 40sec rest, and the rest amounted to basically walking slowly and sucking wind instead of jogging. I think that went way better, and i got better quality musculocardiopulmonary destruction. Again, did 9 sets today.
Also on 10/9 i got in HB #8. Weighed in again at 202 clothed.
WUJ: -15
Large Open:
1: +10: ↔ No fail.
2: +30: ↔ No fail. Maybe a li'l pumpy at the end.
3: +50: ↔ Yeah. Just not too bad.
Small Crimp:
1: -65: ↔ Tiny pump at the end. No fail.
2: -45: ↔ No fail! Really not bad.
3: -20: ↑ Got 1 solid. Failed last 3 secs rep 2, and total fail rep 3.
F 2/3/4 [Untaped prior]:
1: -15: ↔ Yeah, no fail.
2: +5: ↔ No fail. Pretty easy this time!
3: +35: ↑ yeah! Pretty easy. Increase.
Slopa':
1: +20: ↔ Ok yeah! No fail for once!
2: +40: Woot! No fail!
3: +75: ↑ HAHA! No fail!
F 3/4/5:
1: -40: ↔ No fail. Felt better today.
2: -20: ↔ No fail. Hardish.
3: +5: ↑ HA!! No fail!
SemiClosed:
1: -50: ↔ No fail. Not too bad!
2: -30: ↔ No fail! Hard hard, but no fail. Better!
3: +5: ↑ I think i can say i got 2 solid and failed last 1/2 last rep. ish. Timer caught me off guard and i got my fingers in the wrong place which threw me off on the first rep.
This was just an encouraging workout. Some of the tweaks that've been plaguing me and making me nervous have subsided, and i felt like i kinda busted through a plateau through this and the last few workouts. One HB to go. Looking forward to the power sessions. :)
So: on 10/9--would'a' been Tues--i did a HIIT Sprint workout, which went much better than the flolloping miss with weights the few days antecedent. I had trouble finding a settled-upon timer for these, so i used a pre-programmed timer from SecondsPro, which had me doing 20sec work intervals with 10 secs rest between. Had some minor glitches (as i couldn't really hear my watch beep ending the intervals), but it went really well and i think i laid down 9 intervals. Did at the least get my HR into the low 180s, which would exceed my age predicted max HR.
After that, i had more time to research a li'l more thoroughly, and it seems my rest interval was way too short. For today i reset my watch to 20sec work intervals, and 40sec rest, and the rest amounted to basically walking slowly and sucking wind instead of jogging. I think that went way better, and i got better quality musculocardiopulmonary destruction. Again, did 9 sets today.
Also on 10/9 i got in HB #8. Weighed in again at 202 clothed.
WUJ: -15
Large Open:
1: +10: ↔ No fail.
2: +30: ↔ No fail. Maybe a li'l pumpy at the end.
3: +50: ↔ Yeah. Just not too bad.
Small Crimp:
1: -65: ↔ Tiny pump at the end. No fail.
2: -45: ↔ No fail! Really not bad.
3: -20: ↑ Got 1 solid. Failed last 3 secs rep 2, and total fail rep 3.
F 2/3/4 [Untaped prior]:
1: -15: ↔ Yeah, no fail.
2: +5: ↔ No fail. Pretty easy this time!
3: +35: ↑ yeah! Pretty easy. Increase.
Slopa':
1: +20: ↔ Ok yeah! No fail for once!
2: +40: Woot! No fail!
3: +75: ↑ HAHA! No fail!
F 3/4/5:
1: -40: ↔ No fail. Felt better today.
2: -20: ↔ No fail. Hardish.
3: +5: ↑ HA!! No fail!
SemiClosed:
1: -50: ↔ No fail. Not too bad!
2: -30: ↔ No fail! Hard hard, but no fail. Better!
3: +5: ↑ I think i can say i got 2 solid and failed last 1/2 last rep. ish. Timer caught me off guard and i got my fingers in the wrong place which threw me off on the first rep.
This was just an encouraging workout. Some of the tweaks that've been plaguing me and making me nervous have subsided, and i felt like i kinda busted through a plateau through this and the last few workouts. One HB to go. Looking forward to the power sessions. :)
Monday, October 8, 2018
HB #7 Season 9
Didn't get to post for the last few days.
Yesterday (would'a' been 10/7/18) was cold and rainy, and i went out to the shop for a Tabata type workout. That went horribly, and showed me in stark fashion how outta shape and generally weak i've become. Somewhat depressing, but not really unexpected. Basically tried Push Ups, Bent BB Rows, and Hanging Straight Leg Raises. I used a timer that comes stock in SecondsPro, and it worked out to be a 20/10sec duty/rest cycle for 8 intervals with 1 minute rest between exercises. I could not find something like an optimal or agreed-upon HIIT scheme online, and what i could make a timer out of was so vague and disparate, that i gathered it really doesn't matter what you do or how long you do it as long as it is very high intensity.
In a nutshell, all the exercises were too heavy, and i ended up modifying 'em to finish. One ends up doing a lotta reps with that kind o' structure. PushUps i knew i could do a few sets of 40 or so, but not 8 cycles as it turned out, and i ended up hitting my knees to keep the burn going. Started way heavy on the Rows, paused the timer to drop weights and was still heavy, and just ended up doing a Row/Deadlift/Row to keep moving. That was sorta tragic. On the SLRs i did get 3 or 4 sets, but then melted and switched to Planks for the last few. Again, used to be able to hold a Plank for 2 or 3 minutes without a rest, which would be the entire exercise cycle; so for these to hurt i have lost some goodly amount of fitness. At any rate, i need to incorporate more HIIT style training into the plan. And i need to lift a weight more than every 9 months.
On Sat. 10/6/18 i got in HB #7. This came after a coupla' days of basically overtraining, and i went through the day really dragging. Went to work out more to stay on schedule than with hopes of pushing limits; but this was one of the best HB workouts i've layed down in a very long time. This, again, was on the Heavy timer. Weighed in at 202 lbs clothed.
WUJ: -15
Large Open:
1: +10: ↔ No fail. Pretty easy.
2: +30: ↔ No fail. Not too bad! Cooler maybe.
3: +50: ↔ Nofail. Li'l pumpy, but not too bad. Really equivocal about increasing weights here.
Small Crimp:
1: -65: ↔ That felt really easy.
2: -45: ↑ Ha! No fail!
3: -25: ↑ WooWEE! Got 2 solid, then fail on the last.
F 2/3/4:
1: -15: ↔ No fail.
2: +5: ↔ Ok. No fail. Hard maybe...
3: +30: ↑ Whew! No fail! Cooler or something. Could go up there!
Slopa':
1: +20: ↑ Yeah. Maybe fail last 1/2 sec last rep.
2: +40: ↑ Last 3 sec last rep. OK OK.
3: +70: ↑ Last 1 sec! Not outta reach!
F 3/4/5:
1: -40: ↔ Li'l pumpy @ end, but no fail.
2: -20: ↔ Woo... Last sec last rep. Really tweaky!
3: BW: ↑ Ahhh! Maybe last 1/2 second! HA! Tweaky, but ok.
SemiClosed:
1: -50: ↔ Oooo man! No fail. Torched at the end.
2: -30: ↔ Yeah, last 2-3 secs last 2 reps. Burnin'.
3: -Pin: ↑ Last 3 sec last rep. Hard, and i milked the thumb catches for that one.
This was a good workout, but odd. It was one of those spacey The-body-showed-but-the-mind-was-AWOL sort of workouts. Also it was pretty cool then by comparison to prior workouts, and that helped a ton. Good stuff.
Fri. 10/5/18 got in a 1:30 bike ride. Wasn't very good 'cuz i was thrashed from running the day prior, which was only 30 mins (on 10/4/18) and itself not too fresh due to (i think) a bike ride the day before.
Thursday, October 4, 2018
HB #6 Season 9--Switch to Heavy
First of all, i weighed in at 198 this morning. First time in at least years i've cracked 200lbs. Very thankful for that.
Yesterday started off miserable, as i hadn't slept well in many days. Forced in a bike (43 mins and change on 7 Sisters) and a run brick (about 17mins for an hour total), and felt way, way better after that.
Got home and put up HB #6. Weighed in at 202 clothed last night. Did switch to the Heavy workout for this. Notably, i took 3 full days off between 5 and 6, and that helped a lot i think. Also importantly, i decreased the weights for the first set of several workouts as they're not the point of the workout; they're the warmup. I want the 2-3 reps of the final set to be very crisp and as heavy as possible. To that end, i'd consider lowering my initial weights even further. There's something symmetrical and satisfying about going up 20 lbs between sets uniformly; but the sundry grips don't necessarily lend themselves well to that kind of pyramid. The Slopers, e.g., seem to me to be time dependent more than weight; and i failed on the last few reps with 15lbs on the 7 rep set, whereas i didn't fail with 60lbs on the 3 rep set. Conversely, sailed through the higher rep set on the Small Crimp but flailed on the last set with a 35lbs bump. For the most part, I used my weights from the last few workouts last season, and on some i was actually stronger, or at least basically where i left off. That was encouraging.
WUJ: -15
Large Open: [Didn't tape F2 for this, and didn't tear skin. So yay.]
1: +10: No fail. Not too bad.
2: +30: Hard. No fail.
3: +50: HA! No fail. Very hard.
Small Crimp: [Depression on the Trango board]
1: -65: No fail. Relatively easy.
2: -50: K, yeah! No fail. [Questioned an incr here in my notes]
3: -30: Got 2 clean, then total fail last rep. This was an almost 10lb incr from last season.
F 2/3/4: [Untaped completely for these.]
1: -15: No fail, but it got really hard. Bit humid out.
2: +5: Last few secs last 2 reps.
3: +25: Whew! Last 1 sec last rep!
Slopa':
1: +15: Last 1-2 secs last 2 reps.
2: +35: Last 1-2 secs last rep. Hmmm.
3: +60: 25lbs incr here. No fail! :)
F 3/4/5: [Again, used the shallow scalloped pocket, as for 2/3/4.]
1: -40: No fail, but that got mighty real at the end.
2: -20: Last 1 sec last rep. Tweaky!
3: -5: No fail! Hedged a li'l here, but didn't want a ruptured tendon. Good times.
SemiClosed: [Questioned if this is in the right spot in the workout. After the fact, i think it might be.]
1: -50: Large decr here from the Int workout, because it comes later and i'm destroyed at this point. No fail, but hard on the last rep.
2: -30: Last 3 secs last rep. Not bad.
3: -10: No fail (!) but i milked the thumb catch on the last rep.
Very good start on this workout. For the most part, i'm 'bout where i left off in March last year. That's encouraging. Might actually see some gains if i could truncate a season before the 7 month mark. Also, i'm finally seeing some consistent incremental wins on the weight loss front, and that's super encouraging.
Yesterday started off miserable, as i hadn't slept well in many days. Forced in a bike (43 mins and change on 7 Sisters) and a run brick (about 17mins for an hour total), and felt way, way better after that.
Got home and put up HB #6. Weighed in at 202 clothed last night. Did switch to the Heavy workout for this. Notably, i took 3 full days off between 5 and 6, and that helped a lot i think. Also importantly, i decreased the weights for the first set of several workouts as they're not the point of the workout; they're the warmup. I want the 2-3 reps of the final set to be very crisp and as heavy as possible. To that end, i'd consider lowering my initial weights even further. There's something symmetrical and satisfying about going up 20 lbs between sets uniformly; but the sundry grips don't necessarily lend themselves well to that kind of pyramid. The Slopers, e.g., seem to me to be time dependent more than weight; and i failed on the last few reps with 15lbs on the 7 rep set, whereas i didn't fail with 60lbs on the 3 rep set. Conversely, sailed through the higher rep set on the Small Crimp but flailed on the last set with a 35lbs bump. For the most part, I used my weights from the last few workouts last season, and on some i was actually stronger, or at least basically where i left off. That was encouraging.
WUJ: -15
Large Open: [Didn't tape F2 for this, and didn't tear skin. So yay.]
1: +10: No fail. Not too bad.
2: +30: Hard. No fail.
3: +50: HA! No fail. Very hard.
Small Crimp: [Depression on the Trango board]
1: -65: No fail. Relatively easy.
2: -50: K, yeah! No fail. [Questioned an incr here in my notes]
3: -30: Got 2 clean, then total fail last rep. This was an almost 10lb incr from last season.
F 2/3/4: [Untaped completely for these.]
1: -15: No fail, but it got really hard. Bit humid out.
2: +5: Last few secs last 2 reps.
3: +25: Whew! Last 1 sec last rep!
Slopa':
1: +15: Last 1-2 secs last 2 reps.
2: +35: Last 1-2 secs last rep. Hmmm.
3: +60: 25lbs incr here. No fail! :)
F 3/4/5: [Again, used the shallow scalloped pocket, as for 2/3/4.]
1: -40: No fail, but that got mighty real at the end.
2: -20: Last 1 sec last rep. Tweaky!
3: -5: No fail! Hedged a li'l here, but didn't want a ruptured tendon. Good times.
SemiClosed: [Questioned if this is in the right spot in the workout. After the fact, i think it might be.]
1: -50: Large decr here from the Int workout, because it comes later and i'm destroyed at this point. No fail, but hard on the last rep.
2: -30: Last 3 secs last rep. Not bad.
3: -10: No fail (!) but i milked the thumb catch on the last rep.
Very good start on this workout. For the most part, i'm 'bout where i left off in March last year. That's encouraging. Might actually see some gains if i could truncate a season before the 7 month mark. Also, i'm finally seeing some consistent incremental wins on the weight loss front, and that's super encouraging.
Monday, October 1, 2018
HB #4 & 5 Season 9
Lessee: got hangboard #4 on 9/26/18 and then #5 on 9/29. So far i'm right on track with those, although i can say i'm getting tired. #4 was a great workout, and i posted some gains. #5 was...stale. Notably, i got the Moon wall back up, and i played around on some routes on that prior to #5, and i think that might have eaten into the workout a bit. At any rate, i think like last season, i'm going to switch to the Heavy HB clock now, and i'm going to take one extra day off to freshen up. I never added the 2 finger pocket into that workout last season as i was nursing an angry tendon. I may add that back in e.g. every other workout in lieu, maybe, of the Large Edge. We'll see how that feels. Yesterday did get in a 1.5h bike/ 10min run brick. Starting to feel more normal running off the bike again.
HB #4 9/26/18 204lbs
WUJ: -15
Large Open:
1: +15: ↔ No fail.
2: +25: ↔ Untaped f2 for this. No fail. Def betta, but hard on the skin.
F 3/4:
1: -45: ↔ No fail...pretty easy really. Cooler tonight.
2: -30: ↑ Huh...Last 3 secs last rep. Way betta! Cold definitely helping.
SemiClosed:
1: -30: ↔ No fail. Pumpy at the end. Not too bad.
2: -15: ↑ Last sec last rep. Whew!
F 2/3/4:
1: -15: ↑ Woot! No fail! Spicy at the end.
2: -5: ↑ Yes SIR! No fail! Yeah!
Wide Pinch:
1: -40: ↑ Ok...last maybe 1 sec last 2 reps.
2: -30: ↑ Felt that. End of last 3 r. Total fail last rep.
Slopa':
1: +15: ↔ Wow. Got most of the 1st 5, then fail.
2: +25: ↑ Fire in them veins on 4-6. Bad last one.
Narrow Pinch:
1: -70: ↑ Yeah! No fail.
2: -55: ↑ WooHoo! toe touched down last sec last rep. This is the first gain i've made on this in a long long time.
HB #5 9/29/18
WUJ: -15
Large Open:
1: +15: ↔ No fail, no too bad.
2: +25: ↔ Ok, no fail. Hard at the end.
F 3/4:
1: -40: ↑ Wooo, last secondish last 2 really.
2: -30: ↔ Wow. got 2-3ish. Really tweaky on the right hand.
SemiClosed:
1: -25: ↑ Hard at the end. Last 1 sec last rep.
2: -15: ↔ Ugh. Last 3 were not good. massive fail on these.
F 2/3/4:
1: -15: ↔ Yeah, tired. Last 3-4 secs last rep.
2: -5: ↔ K, last 2 secs last 2 reps.
Wide:
1: -40: ↔ yep tired. Last 3-4 sec last rep.
2: -30: ↔ Ok. Last 3. Toe broken't with the Earth on the last 2.
Slopa':
1: +15: ↔ Ugh. I mean: Ugh! Horrid. Fail last 3 rep.
2: +25: ↔ Got 3. Last 3 were atrocious. Maybe a bit warmer tonight, but i feel worn.
Narrow:
1: -65: ↑ OK. Not bad. Last sec, last rep.
2: -55: ↔ Last 2. Last rep was a fail.
Really can't complain too much. Did actually add some gains for this sesh, even if i didn't feel crisp and fresh. As above, do think I'll switch to the Heavy HB workout next, and plan to take an extra day off to heal for it.
The rugrats are a couple o' days behind on their workouts; but to their credit they have been under the weather, and quite busy. Hopefully we'll get them back on track now.
HB #4 9/26/18 204lbs
WUJ: -15
Large Open:
1: +15: ↔ No fail.
2: +25: ↔ Untaped f2 for this. No fail. Def betta, but hard on the skin.
F 3/4:
1: -45: ↔ No fail...pretty easy really. Cooler tonight.
2: -30: ↑ Huh...Last 3 secs last rep. Way betta! Cold definitely helping.
SemiClosed:
1: -30: ↔ No fail. Pumpy at the end. Not too bad.
2: -15: ↑ Last sec last rep. Whew!
F 2/3/4:
1: -15: ↑ Woot! No fail! Spicy at the end.
2: -5: ↑ Yes SIR! No fail! Yeah!
Wide Pinch:
1: -40: ↑ Ok...last maybe 1 sec last 2 reps.
2: -30: ↑ Felt that. End of last 3 r. Total fail last rep.
Slopa':
1: +15: ↔ Wow. Got most of the 1st 5, then fail.
2: +25: ↑ Fire in them veins on 4-6. Bad last one.
Narrow Pinch:
1: -70: ↑ Yeah! No fail.
2: -55: ↑ WooHoo! toe touched down last sec last rep. This is the first gain i've made on this in a long long time.
HB #5 9/29/18
WUJ: -15
Large Open:
1: +15: ↔ No fail, no too bad.
2: +25: ↔ Ok, no fail. Hard at the end.
F 3/4:
1: -40: ↑ Wooo, last secondish last 2 really.
2: -30: ↔ Wow. got 2-3ish. Really tweaky on the right hand.
SemiClosed:
1: -25: ↑ Hard at the end. Last 1 sec last rep.
2: -15: ↔ Ugh. Last 3 were not good. massive fail on these.
F 2/3/4:
1: -15: ↔ Yeah, tired. Last 3-4 secs last rep.
2: -5: ↔ K, last 2 secs last 2 reps.
Wide:
1: -40: ↔ yep tired. Last 3-4 sec last rep.
2: -30: ↔ Ok. Last 3. Toe broken't with the Earth on the last 2.
Slopa':
1: +15: ↔ Ugh. I mean: Ugh! Horrid. Fail last 3 rep.
2: +25: ↔ Got 3. Last 3 were atrocious. Maybe a bit warmer tonight, but i feel worn.
Narrow:
1: -65: ↑ OK. Not bad. Last sec, last rep.
2: -55: ↔ Last 2. Last rep was a fail.
Really can't complain too much. Did actually add some gains for this sesh, even if i didn't feel crisp and fresh. As above, do think I'll switch to the Heavy HB workout next, and plan to take an extra day off to heal for it.
The rugrats are a couple o' days behind on their workouts; but to their credit they have been under the weather, and quite busy. Hopefully we'll get them back on track now.
Subscribe to:
Posts (Atom)