Campus 5 (S:7), Road Apple, Back Work

This'll be another catch up posting. Did get in Campus 5 on 10/5/17. Believe it was last Wednesday--10/4/17-- that i got in another shorter ride. Then Sat, 10/7/17, did the Road Apple. That went well enough, 'cept i hit The Wall at about 1:50, and basically suffered back home old man style.

Today i got in some back work in the gym. Took last week off--i think mostly 'cuz i couldn't fit it in-- and so today was a li'l rusty. Not too bad though.

P'lups:
20 x bw
10 x +25
7 x +45
4 x +65
2 x +90 These went up ok, but i don't think i had a 3rd in the tank.

Deficit Deads:
14 x 145 (SL)
8 x 245 (SL)
4 x 345 (normal)
1 x 445 (with belt here) This felt hard, and it didn't 2 weeks ago. But it locked.

GoodMornings:
12 x 135
12 x 155
12 x 175

DB Rows:
12 x 90
8 x 105
4 x 120 Went well enough

Cable Rows (low, narrow grip):
A bunch

Hanging Straight leg Raises:
3 x 30
1 x 20

Then Campus #5. That was 10/5. Weighed in at 203.

XXL: Basic. check

L:
Basic: fine
L3M4, and R3M4: yup
L4M5: yup
R4M5: yeah.
L4M6: Yes! Got it.
R4M6: Ugh. no. Don't know why.
Missed that one two more times. Kept hitting and popping off.

M:
L3M4: Missed
R3M4: got it.
L3M4: Weird! Totally not getting this. Not sure why.

L: Bumps: Touched 5 bilat

S: hangs.

Not a bad workout. Pretty much where i ended a year ago. I am a li'l lighter this time round.

YanknYard's coming up in a week and a half. That could be my last one. 'Bout time to move, methinks. :)

Campus 4.1 and a righteous Biking

Right: so i'd tried campus #4 on 9/27, but wasn't healed. Set that down for 3 more days, and came back for the real thing on 9/30. That went much better. Got in a slushy, not-particularly-fun 50 min ride on 9/28. Next day--9/29-- Annie and Aeon and i got in a very decent climbing sesh at the gym.

Campus 4.1 (Weighed in at 202 dressed--bit lighter)

XXL: Basic

L:
Basic: check
R3M4: check
L3M4: check
R4M5: Huh. Li'l hard
L4M5: Ok, betta.
R4M6: Grrrr...touched. No stick.
L4M6: Got it! Better!
R4M6: ARRRGH! WHY?!?

M:
R3M4 and L3M4: Nope. Not worth it. Feelin' the ulnar burn.

L:
Bumps: R to 5 nicely; L caressed 5.

Yesterday, 10/1/17, got in m' longest mt. bike ride to date. Tried to do the Kinsey bit of the road apple rally, and got in a bit over 22mi and took about 2hr 34min. Had to do a lot of route finding, so i could shave a bunch of time off in short order, and i didn't take food, so i was bonking around the 2hr mark. Very good that i got this in pre-race. I think that will go much better now. Prolly gunna take this week easy--try to get in a light ride mid-weekish. One Campus workout to go.

Oh, and i finally broke 200lb this morning: 199 and change. Something's working!

Campus 3 1/2 (S7), Backwork and a Ride

Mmmm K: Li'l bit o' catchin' up here to do. Tonight i talked me into attempting a Campus workout. Woulda been #4, but it was a no go, basically. Actually pretty good warmup, and i felt good to boot. Definitely feeling stronger and as though i can hang things that were very hard a few weeks ago. But i am not yet healed after #3. No frank injury, but there is fire what runneth up the dorsal ulna bilaterally upon grasping crimpily. Got in some P'lups, good warmup on the hangboard, a basic ladder on the large rungs, and tried for some max ladders--but, yeah: Nope. That was skirting injury in a bit too promiscuous a fashion.

Monday (9/25/17) Annie and i went to the irongym for some back rending. She pulled 206 from the floor (and was interestingly disappointed with that.) I think she'll be adding significant weight to that when her form improves a modicum.

P'lups:
1: 20 x BW (been running in the 205ish range clothed)
2: 10 x +25
3: 7 x +45
4: 5 x +65 (usually do 4 here, but these felt pretty easy)
5: 2 x +90
6: 2 x +100 (Got me a spot for these. Pretty blasted here)

Deficit Deads:
1: 21 x the bar
2: 14 x 145 (SL)
3: 8 x 245 (SL)
4: 4 x 345 (straps here, and normal form)
5: 2 x 395 (belt for these. Felt really pretty easy)
6: 1 x 445 (Not easy, but it locked)

Good Mornings:
1: 12 x 135
2: 12 x 155
3: 12 x 175 (the usual)

Hanging Leg Raises:
3 sets x 30 and 1 set of 15. (Getting better, but not there yet.

Day prior (9/24/17) got in Campus #3. This was an excellent workout, although i think i still haven't properly healed from it. Did, again, weigh in at 206. :(

XXL: Basic up and down. check

L: Basic. check
L3-M4: yup
R3-M4: yup
L4-M5, R4-M5: No problema
L4-M6: Got it!
R4-M6: Not getting there x 2. So flippin' CLOSE!! Grrrrr

M:
L3-M4: yup
R3-M4: yup. Feeling that fire in the bones.
L4: Stuck and didn't try the match. Weird.
R4: Huh! Matched...ish.
L4: Rrrrrrrr...Dunno: can't seem to match.
R4: Yeah! stuck and matched propa'
Basic to about 4---ugh.

L: Bumps: Touched 5 L, stuck 5 R.

Two days prior (woulda been 9/22/17) did the Kinsey loop in 1:38. Super slow. Had no back brake, but it was also just really windy. Let my arm brush through a tree, and a sawed off branch nearly took my arm off. Anyhow, a ride on the books.

Did take the bike in for a tune thereafter.

LB #1, Campus #2 and a Ride

Let's see here: Woulda been Sunday 9/17/17 got in the first Limit Boulder sesh. It was not good. I was tired, but my left hand was still unhappy from the campus sesh prior. Had some sort of weird and really painful twinge in a profound F2 flexor. Got a few burns in, but called it without much of a workout in to save some tendon.

Yesterday evening i got in the second Campus sesh. It, also, was significantly subgood. Weighed in at 206 and change for it, and felt like i was made of lead. Just didn't really show up for this one. Not a horrible workout, and no injuries, but a placeholder more or less.

XXL) Basic: Bleh.
L)
Basic. Again, bleh.
R3-M4: yeah
L3-M4: yeah...Hard today.
L4-M5: Got it.
R4-M5: Sorta missed...popped locking the match.
R4-M6: Touched it. Bad effort.
L4-M6: Not even a try. :(

M)
R3-M4: missed
L3-M4: missed. Awful.
Same: Missed bilat. Horrid.

L)
Bumps: Bilat to 4ish. Ugh

So several factors went into making this a pathetic non-workout. I do think taping R F2 robed me of some really useful friction. Also, sadsauce "limit boulder" session notwithstanding, i was feeling pretty decrepit of the forearm. And i need to get more sleep.

The day before this i got in 17ish miles on the mt bike and got a really pretty good ride in. 1:28 flat, which makes for a post-Sandpocalypse PR. New tires on, and i really can't believe how much difference they made. Didn't really end up needing brakes with tread on the tires, as it turns out. That, at least, was a high point for the week.

Campus #1 and Backwork

Got in the first Campus workout yesterday evening. Perfect evening for it really: rained a lot, and was breezy and cool. Last did a Campus sesh late Oct/early Nov of last year--so almost a year ago. More or less based yesterday's workout on sessions 5 and 6 (the last two) from the year previous. And I must say it went really well, considering the sabbatical. Did also do a 52ish min run yesterday, which was my longest in a goodly while. Today my quads seem to disapprove of being on my thighs. Weighed in at 205 clothed prior to the Campusing.

XXL) Basic ladder up and down. No problem.

Large)

Basic: Yup

Max Ladders:
L3-M4: Check. Easy.
R3-M4: Check
L4-M5: Yes sir.
R4-M5: Yup. Got it.
L4-M6: Got it! Lotta foot action here, i fear. But got it!
R4-M6: Latched and popped pre-match.
L4-M6: Odd one. Poor effort.
R4-M6: Didn't stick.

M)

L3-M4: Yeah! Got that!
R3-M4: Got it.
L4-: Missed
R4-: Missed. Then i missed again. Looking back, i apparently never stuck this last year either. That's perplexing, as the jump from 1-3 felt pretty easy.
Basic Ladder to 6 from 1, and didn't match. Pretty tired here. Did try it again leading other hand. Tore the skin prior to DIP on left F2.

L)

Bumps:
L to 4. Bleh! Tired!
R to 5: Failed to stick, but touched. Did get a flapper here.

Really not a bad start for having taken a year off.

Today i went with Annie to the irongym and did some backwork. P'lup area was heavily occupied, so we started with deficit Deads.

Did the usual progression with bar, 14 x 145, 8 x 245, 4 x 345, and then i didn't have my belt with me and got one with 395. Annie did extremely well, and worked up to 195, which she pulled easily (although practically straight-legged.) She tried a little more, and got shut down. Really having trouble with the form, and not locking her knees early. I think she'll pile on 40lbs or better if she can just muster the wherewithal to practice her form.

P'lups:
20 x BW
10 x  +25
7 x +45
4 x +65
2 x 2 x 90. Nice to have Annie there for a spot on that last one.

DB Rows:
12 x 90
8 x 105
5 x 120.
I think Annie got a set of 12 with 35, and a set of 10 with 40.

Skipped Good Mornings. :(

Hanging Leg Raises: Got 3 x 30. Li'l less painful than last week.

HB #9 and a Bike

Got in the last HB workout last night. That was on the 4th day, and that helped. Reasonably pleased with how it's gone so far. For whatever reason, i only have through HB #6 from last season (nearly a year ago) to compare to, but i'm not too bad off for having taken so long to work out formally. In some of the grips i'm actually stronger, and where i don't have the weight, it looks like i'm also not failing as miserably. So: i'm very excited to try to string some seasons together and actually see gains on some grips. I'll write the workout down and compare with #8, but in square brackets will side-by-side it with #6 from last year (S:6 10/7/16).

WUJ: -15: Same.

Large Open:
1: +10: no fail
2: +20: No Fail! [Same weight as last year for these. But no fail this time.]

F 3,4:
1: -40: No fail! [Incr from -45 last year]
2: --25 (Incr): WOO! Last 3 secs last rep! Not too bad! [Incr from -30 last year, and with a better finish.]

SemiClosed:
1: -25: Last 2-3 secs last 2 reps [Decr from -20 last year. Bout the same result]
2: -15: Oh man! last 3 really. Slippin'. [Decr from -10 last year. Again, same fail last 3]

F 2,3,4:
1: -25: Yeah. Last 2 sec last rep. [Decr from -10 last year, but it looks like i went out in a blaze of glory then. I'd added 10lbs from the prior workout and got 2 reps before failing.]
2: -10: Ok, Mejor! Last 3-4 sec last 2 reps [Decr from BW last year (206 last year), but c/w the prior set, obviously a tidy gain.]

Wide Pinch:
1: -45: Better. End of the last 2 r. Again, didn't untape F3 due to torn skin. [Decr from -40 last year. Failed last 3-4 secs last 3 r then.]
2: -35: K. Last 2 were bad. [Decr from -30 last year. Failed on last 4 then.]

Slopa':
1: BW: Last 3-4 sec last 2. Better. [Decr from +20 last year. Failed on the last 4 then.]
2: + 25: Better. Last 3-4 sec last 3 rep. Last rep was a total fail. [Decr from +30. Failed on the last 2 then.]

Narrow:
1: -75: Again, toe down on the last sec last rep. Starting to think that's just habit. [Same weight as last year. Failed last coupla secs last 2 reps then.]
2: -65: Huh. Last 2 reps really. [Same weight. Last 3 sec last 2 reps then.]

So overall, I'd estimate I've gained some since last year. Nice to be able to say that, even if the gains were modest. My ring finger's still nagging me on my right hand, but it actually feels better for having done the hangboarding. I'm hoping to finish the Campusing strong, throw down a very compressed bouldering season, then start back on the board.

Bike:
Got in 45ish minutes of it on Seven Sisters also yesterday. Not bad with an extra hundred thousand tons or so of sand on the trail.

HB #8, Bike and Back

This is another bit of a catch-up post. On Tues--woulda' been 9/5/17-- got in about 1:30 on the bike. Not a bad ride. Kinsey had gotten way sandy, so it is just a slower course. No fixing that really; but it surely is frustrating to not be able to drop my PR. Also, to be fair, I've been really super tired this last couple of weeks. haven't been able to catch up on sleep.

Then Thurs, 9/7/17, got in HB #8. That was more or less a placeholder. Been working out for 25 years or so, and i know i'm not gunna make gains on every workout--so i guess it should be amusing that i still get frustrated when i don't, but i do and it isn't particularly. This was on the third day, and that just isn't enough time to heal generally for me. I do think that's compounded by the lack of sleep, and i can definitely say my head wasn't in this one. Ah well: #8 down, one to go. Then comes the fun bit.

Weighed in at 206 (again) for this, clothed.

WUJ: -15

Large Open:
1: +10: Hard. Ill boding.
2: +20: Fail last rep

F 3,4:
1: -40 (incr): Last sec last rep. Not too bad.
2: -30: Really failed last 3, last one total. Tape wasn't high enough, and the skin on F3 tore.

SemiClosed:
1: -25: No fail! OK
2: -15: Fail last 2, last one bad. Subhorrible.

F 2,3,4:
1: -25: Last 2 sec last r. Not bad!
2: -10: Ugh. Last 3. Last 2 bad.

Wide Pinch:
1: -45: Last 3ish. Didn't untape F3 due to the torn skin, so li'l slippy.
2: -35: Ugh. Last 3. Tape. Head was not screwed on for this.

Slopa':
1: BW (decr): Wow. Last 3 really. Did not show up for this workout.
2: +25 (incr): Last 3. Yeah.

Narrow:
1: -75: Toe down last sec.
2: -65: Better! Last 3 sec last r.

Yeah: not an inspiring workout, but a workout. I've torn down some muscle and tendon, and avoided serious injury.

Then yesterday (9/8/17) got in some Back Work. That went pretty well. Still kinda tired, and low on steam, but pulled hard notwithstanding. For Deads did take the straps in, so that was a different deal.

P'lups:
1: 20 x BW
2: 10 x +25
3: 7 x +45
4: 4 x +65
5: 2 x +90: Locked these ok.
6: 2 x +90

Deficit Deads:
1: 21 x bar
2: 14 x 145
3: 8 x 245 (These were straight leg without straps)
4: 4 x 345 (Here i used straps and normal knee bend)

Good Mornings:
1: 12 x 135
2: 12 x 155
3: 12 x 175

DB Rows:
1: 12 x 90
2: 8 x 105
3: 4 x 120 (better than last week)

Cable rows:
Kinda piddled with these, but got up to i think 6 with 220.

Hanging Leg Raises:
Got 3 sets of 30. Last one was hard, but way better than the week before. At least got 'em all without breaking up the set.

Hoping to get in a bike ride today. Weighed in this am at 203. Have stalled out with the diet/weight loss. Not sure why, but i'm going to have to dial down the calories even further.

Addendum:
Did get that bike ride in at Alien. Didn't look at my time, but it woulda been about an hour and a half.

HB #7 S:7

Got in HB#7 tonight. Not a bad workout, really. Once again, it was a 4 day interval, and i do believe that helps an elderly brutha heal more thoroughly. Also i did it after 21:00, and it's a li'l cooler out there which also helps. Weighed in at 206+.

Yesterday i got in a bit over an hour on the mt. bike.

Ah yeah--and Annie did her first HB workout today. I look forward to seeing what she'll be able to pull down if she gets the hang of that. Also Soren got one in two days ago, and seems to be amped to get back on it. That dude could be a crusher if he sticks with it.

WUJ: -15

Large Open:
1: +10: No fail
2: +20: No fail. Still hard last rep

F 3,4:
1: -45: No fail. Really not bad.
2: -30 (incr): Woo...last sec last rep. Super happy.

SemiClosed:
1: -25: Last 2 sec last rep. That's much better.
2: -15: Last 2-3 sec last 2 rep. Again, way betta'.

F 2,3,4:
1: -25: No fail!
2: -10: Woo man! Last coupla' sec last 2 reps. Hard!

Wide Pinch:
1: -45 (decr): Better. Last 3 sec last rep
2: -35: Last 2 fail. Still, better.

Slopa':
1: +5 (incr): Ugh! Last 3 really.
2: +20: Last 3. Last rep was total fail.

Narrow Pinch:
1: -75: No fail. :)
2: -65: Better: last 1 1/2 reps.

Kinda cheated on the diet over the weekend, but i'm ok with that. Definitely didn't undo any progress--just didn't keep at the same level of asceticism. Back on it today, and through the week. I just wish i could figure out how to sleep. Maybe some melatonin.

HB #4, 5, and 6; bikin'; and back

Once again i've managed a reprehensible lag in posting. Notwithstanding, it's been an encouraging 2 weeks of workouts. Got in 3 more HB workouts, some decent mt. biking, and even an irongym session. Also i've bought into a weight loss competition with the coworkers. I'm pretty confident that'll work out to have been an unwinnable battle since I don't have an extra hundred lbs of fluff to divest me of; but it'll have been worth the buy in if i can drop 20lbs or so. That'd be just fine.

Lesee here: on 8/23/17 did HB #4, which would've been 4 days after the prior workout, instead of the usual 3. Do believe that helped some. Was 206 lbs clothed.

WUJ: -15: check

Large Open:
1: +10: Hard, no fail :)
2: +20: Fail on the last two.

F3,4:
1: -55: No fail!
2: -45: NO FAIL! Woot!

SemiClosed:
1: -30: Last coupla secs last 2 reps
2: -20: Last 2. Really not bad 'til then

F 2,3,4:
1: -25 (incr): Last 3 secs last rep. No bad!
2: -15 (incr): Last 2 r. Not bad!

Wide Pinch:
1: -40 (incr): Last 2r. Huh. Better.
2: -30 (incr): Bad last 3 reps. Bleh.

Slopa':
1: BW: No fail!
2: +10: Last one was hard, but no fail!

Narrow:
1: -75: No fail. Huh.
2: -60 (incr): 1st 3 good, last 3 bad.

Then i got reeeeal busy, and had something of a forced 5 day layoff. Worked out to be a good (and maybe necessary) thing. HB#5 8/28/17 204 clothed. Prior to this i did about 1.5hrs of Mt. biking.

WUJ: -15: Ugh.

Large Open:
1: +10: No fail
2: +20: No fail. Not bad.

F 3,4:
1: -50 (incr): No fail! Hard.
2: -40 (incr): HA! No fail!

SemiClosed:
1: -30: No fail. Cooler tonight.
2: -15 (incr): Fail last 3 secs last rep! Woot!

F 2,3,4:
1: -25: No fail. Again i think cooler made the difference.
2: -10 (incr): Last 2 secs last rep!

Wide:
1: -40: End of the last 2. Better.
2: -30: Oh wow :-/ Last 4. Real hard.

Slopa':
1: +5 (incr): Last 2 really. Bleh.
2: + 15 (incr): Last 2ish. Not as bad.

Narrow:
1: -75: No fail.
2: -60: Good first four, then failure. Mo' betta'.

Gotta say this was a good workout, and i honestly probably need to program some 4-5 day sprreads into the workout. I'm just too old to heal fully in 3 days for 9 consecutive workouts (as demonstrated by the following workout). Did the next one on the 3 day mark. It was a downtick for a number of reasons: did it a bit earlier in the day and it was hotter, didn't sleep well the night(s) prior, weighed a coupla' lbs heavier, and had a kiddo spectating. I wanted Soren to watch 'cuz he's been wanting to do his own workouts, and i wanted him to see how the hang rest cycles work; but it is oddly distracting to be watched. Showed me how dependent i am upon staring at a very certain dot on the board in order not to rip loose. Really does take absolute focus.

At any rate, HB #6. 8/31/17. Weighed 206 lbs clothed. Of note, i got in a 45ish min mt.bike ride the day before. I'm up to almost 500mi for the season on ye olde bike.

WUJ: -15: check

Large Open:
1: +10
2: +20: No fail, but hard. Haven't failed on these in a while, but haven't wanted to go up because it destroys the following grips.

F 3,4:
1: -45 (incr): No Fail! WOOT!
2: -35 (incr): Whoa! No fail! Really hard. This was a victory.

SemiClosed;
1: -25 (incr): Ugh. Fail on last 3. Really bad last 2.
2: -15 (-): Failed on the last 2 propa'.

F 2,3,4:
1: -25: Toe down on the last 2.
2: -10: Yuck! Fail on the last 3. Here i was feeling the difference 5 days vs 3 days made. Tired here.

Wide:
1: -40: Bleh. Really horrible last 2 1/2 r.
2: -35 (decr): Fail last 2 1/2. Ugh.

Slopa':
1: BW (decr): Fail last 2-3 secs last 2r.
2: +20 (incr): Last 2 reps. Hmm.

Narrow:
1: -75: Toe down last sec last rep.
2: -60: Yeah, failed the last 3 reps--last 2 total fails. Tired.

Ah well. Not the very best workout, but a workout nonetheless. It's interesting that i can't find any HB workouts from prior seasons past #6. I don't know if i just stopped there, or was too lazy to write 'em down. S'posed to be 9 in all. I can say my skin's starting to tear after this last one, and i do recall similar happening in antecedent seasons, so i may very well have called it to save some skin. I ammaking gains on several grips--esp the shallow 2 finger--and that's very encouraging. Oddly, my ring finger finally has stopped hurting on m' right hand.

I have also been trying to include some irongym work, esp looking to pulling hard for Campusing in a few weeks. Didn't record the last go of it, but did get one in yesterday, and, frankly, it rocked. The focus is on weighted P'lups instead of Deads, and not terribly surprisingly it's making my P'lups look better.

9/1/17 Back Work.

P'lups:
1: BW x 30: This was a shot in the arm. I hadn't gotten 30 pullups since--i dunno--the late '90s. Hadn't even tried. Cranked out 30 and then stopped so i'd have a li'l petrol left in the tank. :)
2: +25 x 10: No problem.
3: +45 x 7: Got 'em.
4: +65 x 4: These were hard, but i locked the 4th one.
5: +90 x 2: Very hard. Wasn't fully convinced i 100% locked these, but not too bad.

Deads:
1: 21 floor touches.
2: 21 x the bar
3: 14 x 145 (SL)
4: 8 x 245 (SL)
5: 4 x 345 (Normal stance): Failed on #3--grip was unraveling. For some reason i decided against taking my straps in. Nearly got the 3rd locked and the hands said "Nope". Tried a 4th after some rest, but it didn't happen. Grip failure.

Good Mornings:
1: 12 x 135
2: 12 x 155
3: 12 x 175: Standard weights. Definitely felt the very long layoff there. Can't say i pushed these to depth. And i'm fine with that. Back's intact today. :)

DB Rows:
1: 12 x 90
2: 8 x 105
3: 4 x 120: Got these! Pretty elated about that.

Hanging Straight Leg Raises:
3 sets of 30: Crud. Outta shape. Got the first two sets with much grimacing. Last set i had to break up. Next time will be better.

Good workout. For having not cast shadow on iron in some months really, i didn't deserve to throw down that well. Very thankful. :)

HB #3, S:7

Yesterday got a pretty fine day of it in. Took the kids to the climbgym and met Jordan and Notowha fer some climbling, and we threw down pretty good. That worked out to be a warmup for HB #3, which was kinda experimental, and i'm not sure if it was useful or deleterious. It was so hot during the HB workout, it was hardly worth doing--even though it wasn't that horrible a workout. It was a step down overall from last time.

WUJ: -15

Large Open:
1: +10: Skin tearing R f2--> Tape up.
2: +20: Last coupla secs... Hot!

SemiClosed:
1: -30: Last 2ish fail. F2 skin a hurtin'.
2: -20: Ugh. Horrible last 3. Too hot.

F2,3,4:
1: -30 (decr): Really no fail. Ugh. Flies everywhere.
2: -20 (decr); Last 2 secs last 2. Better!

Wide Pinch:
1: -45: Last 2. Not too bad!
2: -35: Last 3. Hot Bleh.

Slopa':
1: BW (incr): Last 3.
2: +10 (incr): Last 2. Not bad.

Narrow:
1: -75: Last 2ish. Not horrible.
2: -65: Last 2ish again. That's ok.

I think it'd have been a better workout if I'd waited until it was a bit cooler, but that's ok. Interestingly, I'm reading back through last season, and it looks like I only did 6 HB workouts, but there're supposed to be 9. Don't know why that'd have been. I am planning to take 3 solid days off and go for #4 on Wednesday. My skin is already tearing. I guess I'm too old to heal that fast.

Then Phil and i got in a 9 mile MB ride at Kinsey. I hurt my knee climbing last week, and was really nervous about what it'd feel like on a bike; but it went pretty well. No pain. Just lost a li'l fitness from taking 2 weeks off. We definitely weren't going for a PR, but i didn't feel i was sucking too much wind.

Have also gotten in at least some weighted P'lup workouts in, and got up to a couple sets of 3 with +80lbs on--i think it was Monday. I'm a try to keep that up, and see if it makes a difference campusing this time round. Haven't gotten to do much iron work lately.

HB #2 S:7

Very tired tonight. Weighed in at a bit over 207lbs prior. All in all, not a bad workout though. Encouraging to read back through last season's workouts. In spite of the lag, i'm pretty much in lockstep with HB #2 from last season--and'm actually better on a few grips.

WUJ: -15

Large Open:
1: +10:  No fail.
2: +20:  Tapped out last sec.

F3,4 (Shallow):
1: -55: No fail. Very hard. F4 R hand disapproved
2: -45:  Hardhard. Failed last 3secs last 2 reps.

SemiClosed (F3 outside dimp):
1: -30 (incr): Fail last sec last rep
2: -20 (incr): Failed last 2 r--total fail last r

F2,3,4 (Shallow scalloped):
1: -25 (decr): Failes last 1/2 last r
2: -15 (incr): Last 3 really. Hard. Think i prolly needed to untape something here. Slipping off.

Wide Pinch:
1: -45 (incr): Failed last 2 or 3. Hot!
2: -35 (incr): OK! Last 2r. Total fail last r

Slopa:
1: -10: Better. Toedown last r.
2: BW (incr): Woot! Last sec last r

Narrow:
1: -75 (incr): Last 3 secs! Not bad!
2: -65 (incr): Last 2 reps propa! (After the fact i see i progged 7 reps into this set 'stead o' 6).

Season 7

I can't believe it's been nearly a year since I've put in a season. But it has.

I believe I'd just finished the routesetter cert when last i published; and i can say i damaged a finger in that time period. I think that's part of what kept me down. Still nursing my right ring finger.

At any rate, I'm on season 7 now. Did the ARCing. That went fine enough. Did HB #1 yesterday. I'm basically comparing that with where I was at for HB 1 from Season 6 (which was on 9.19.16--so 11 months ago). Interestingly, i'm not really far off of where i was then. In fact, I'm not very far off of where i was on HB#6 of last season. That's surprising, but also encouraging.

WUJ:  -15

Large Open:
1: +10:  Hard... Tape F2?
2: +20:  Not bad!

F3,4:
1:  -55:  No fail.
2:  -45: Hard! Fail last 1.5.

SemiCosed:
1:  -40: No fail. Not bad at all.
2:  -30: No fail. Easy :)

F2,3,4:
1: -20:  Fail last 2. R F4 buggeth.
2: -20:  Kept it the same. F4 is bugging.

Wide Pinch:
1:  -50: toe went down last sec last rep.
2:  -40:  Yeah. End of last 2r.

Slopa:
1:  -10:  Big fail on last two. Hot!
2:  -10: Really no fail. Better.

Narrow:
1:  -80: No fail! Hard here. Did some digging deep.
2:  -70: Think i failed here on the last 2-3r.

Really a very good workout. Love hangboarding. Very surprised to not have lost more strength.

Today i did weighted p'lups. Wanted to do some DB rows, but some d00d was sitting on the one free bench. Got:

1: 20 x bw
2: 10 x +25
3: 6 x +45
4: 5 x +55
5: 4 x +65
6,7: 2 x 3 x +80. Not bad. :)

Season 6 is done

I'm calling it for season #6. New year, new season. Really not too bad, all things considered. I have tracked it poorly (seeing as i haven't posted since Oct), but it really hasn't gone badly, excepting that i've probably dragged it out too long. Can't say i made any stellar progress, but i am back to very nearly where i left off prior to rupturing the biceps. Weighed in at 207 this morning, so there is a LOT of ground to gain on that front.

Am in pretty decent shape respecting the iron. Just polished off my first 3/3/3 day on deads since the rupture, and i (about) 455 of a triple. Am cranking out some DB rows with up to 130#, so that's a gain; although i definitely still have a weaker left side than right. I'm very reticent to seriously go up in weight on deads, 'cuz it sho' do put a strain on the biceps, even though i'm using straps, and lifting pronated.

For now, i'm going to take about another week off climbing and start in on season 7. Really haven't been climbing hard for a couple weeks at any rate. Fingers are feeling arthritic. Did get my USAC level 1 routesetter cert a few weeks ago, and the wall is starting to look pretty nice. Gotta get that set up for ARCing.

YnY, Hangboard, Backwork, and Campus #1

Right then. Seems i didn't manage to get a goodly numma o' workouts posted. Been an odd coupla weeks here. Went to Flag for vacay (where i did at least go to a nice bouldering gym) and didn't get much in there. Looks like i tried to post up HB 4, but stalled out. Did, however get in HB 5 and 6. I want to post HB 6 for reference, but the rest are in the book.

Prior to going i got in a really good backwork sesh, and finally got 445 locked from a deficit. Really not too hard. Ended up getting a set of 6ish with 120 (i'm pretty sure) on DB rows. Again, could tell a reasonably sizable difference 'tween m' right arm strength and left, but no pain.

Monday (i think) i got in Campus #1 for the season. Used campus 1 from last season as a template, and honestly (and surprisingly) wasn't too far off the mark. Lost a little ground with a ruptured biceps and around 8 months off, but really only a little. That's very encouraging.

Tonight i went in for Limit boulder #1, but i mostly ended up routesetting.

Oh, and saturday was Yank n Yard. Felt off and kinda weak--like it was too early in the season (which it was)--but didn't do too badly, and pulled off some fun routes. Annie did amazingly (for training a collective 1 hours in the antecedent year) and pulled off a 3rd place. Can't help but wonder what she'd do if she trained.

HB #4

Hangboard # 3 and 2 and backwork...in not that order

Guess i didn't manage to post HB 2 yet. That was on 9.22.16. Yesterday i did HB 3. Actually didn't go too poorly.

Today i did backwork at the gym. I might be paraplegic in the morning, but it was a good 'un.

Deads i did on the olympic platform, so no deficits. And the weights were mostly in kilos, so i'm not entirely sure what i was lifting. And i don't know what the collars weigh. But if i calculated right, I pulled a bit over 460 with the straps. Very weird using a prone grip and those straps, but nice not blowing a biceps.

Then GoodMornings. 135, 155 and 175 all x 12r.

Then P'lups. Got 20 x BW, 10 x +25, and 8 more x +25. That was an improvement.

Then DB rows. Kept these simple, 'cuz i hurt my right shoulder jumping over a stall last night, adn wasn't sure what would happen if i weighted it. Got a set of 10 x 90 each arm, and 10 x 100. Pretty pleased about that--puts me back in visual of where i left off. Left arm is definitely weaker than m' right, but not painful. Just gets tired easier.

HB 3:208# dressed 9.26.16

WUJ: -15

Large Open:
1: +10 (decr): fail last sec last r
2:  +20:  Hot. Last coupla secs

F 3,4:
1:  -55 (S): No fail.
2:  -45 (incr): Yeah! fail last 1/2 sec.

SemiClosed:
1: -30 (s): fail last rep mostly.
2: -20 (s): Better. Fail last 3 reps.

F2,3,4:
1: -15 (incr): Whew! Fail last 3.
2:  -5 (incr): Ok. Fail last 3. Sweating outta my chalk.

Wide:
1:  -45 (s): Sweatin' off the last 2-3 reps
2:  -35 (s): Fail last 2. Not bad!!

Sloper:
1: BW (incr): Fail last rep. Chalk!
2: +10 (incr): Fail last 2 secs last rep.

Narrow:
1: -75 (s): Not bad! End of last rep.
2: -65 (s): Last 3...'specially the last rep.

HB 2:

WUJ: -15

Large Open:
1:  +15:  No fail, but painful.
2:  +20:  No fail...barely

F 3,4:
1:  -55:  No fail, but tweaky.
2:  -50:  Again, no fail; super-tweaky.

SemiClosed:
1:  -30: fail end of last two.
2:  -20: yeah...fail on the last 4

F 2,3,4:
1:  -20:  Last 2 secs Last rep.
2:  -10:  Yeah! Last 2 secs last rep.

Wide:
1: -45: Not bad. Last 3 secs last rep
2: -35:  Massive fail last 3 reps.

Sloper:
1:  -10:  last 1/2 sec last r
2:  BW: Last coupla secs.

Narrow:
1:  -75: Big fail last 2 reps.
2:  -65:  Fail last 3. Good first few though.

Back to it (Season 6, finally)

Looks like i am posting almost exactly 6 months out from left distal biceps rupture/repair. Odd: it really feels longer than that. I'm now about 2 weeks into a 6th season of climb training. Actually started climbing 3-4 weeks out from surgery, but hadn't felt very confident about doing a formal season of it 'til recently. By the grace of GOD, i really haven't lost all that much strength, which just continues to surprise me. I mean, i really don't feel i've lost more than i would have if i'd just sat on the couch eating chips for 6 months, ruptured muscle notwithstanding. I guess my left arm probably feels a li'l weaker than the right, and i'm not 100% confident about redlining on that side yet, but i feel pretty good.

So two weeks ago i got in 2 ARC sessions: one of 2 x 25mins and then 2 x 35mins. Last week i got in 3 sessions (although the last one was lame 'cuz they closed the gym early.) Accidentally did 3 x 35 mins for the first workout instead of 30s, so that made for a nice hard one. then 2 x 30, and the third was supposed to be 2 x 25, but i just made 1 x 35 without enough time.

Last night i did Hangboard #1. Roughly based my weights on the first workout of last season (which was on Jan 26--so 8 months ago), but i had to drop the weights some.

WUJ: -15.

Large Open:
1:  +15:  Ugh. I think i got these, but hard.
2:  +20:  Failed at the end of the last 2r.

F3,4: (Shallow)
1:  -45:  Failed on the last 4 really. Kinda finished with a foot on the ground.
2:  -55:  No fail. really needed to warm up better for that. Not bad, but that was kinda pushing it.

SemiClosed:  (F3 to outside dimp)
1:  -40:  No fail. Ok. Went pretty conservative after the pockets above, but i'm glad.
2:  -30:  NO FAIL! But pretty burly though.

F 2,3,4:  (Shallow scalloped)
1:  -15:  Ugh. failed last 2.
2:  -20 (decr):  Yeah, sorta fail. Hard.

Wide Pinch:
1:  -50:  Not bad! Fail last 3 secs.
2:  -40:  Ha! Last 3 secs last 2 r.

Sloper:
1:  BW:  Fail last 3. Kina hot.
2:  -10:  Last sec last rep. Better.

Narrow:
1:  -75:  Last 2 secs last 2 reps.
2:  -70:  Last couple. managed to kick the speakers over along with my timer, so i'm not sure how close i got on this one.

Overall, i was very pleased with how this went after the very long hiatus. Really not that far off of where i blew up.

Back Work this evening. I kinda did a deads workout last week to practice using the new Ironmind straps, but it wasn't much of a workout. Today... well, i'll feel this in the mornin'.

Def Deads:
21 x bw
21 x bar
14 x 145
8 or so x 245
5ish x 345 (used the straps here)
2 x 395 (Inzer here)
Failed twice with 445. Cool.

Good Mornings:
12 x 135
12 x 155
stopped there i think.

P'lups:
20 x bw. Most i've done in a while.
10 x +25. Clean.
6 x +25. Tiredtired.

DB Rows:
12 x 75. fine.
10 x 90. Got this bilat. Very encouraging. This one showed me my left arm is still weaker, but it wasn't far off. Very thankful to merciful GOD i didn't blow any springs or gaskets.

Status Post

Very

Long

Sigh:
.
.
.
.
.
.
.....

Right then: i feel like i need to update for future reference. Tomorrow i'll be one week s/p left distal biceps repair. Popped it pulling from the pins 8 days ago on 3/3/3 day with 515, It was, of course, my supinated hand. Note: learn to pull with an overhand grip. Stop being a wuss.

It looks like i really haven't had time to post in over a month. So i'll briefly recap: Back work was going fabulously, and i'd cranked out up to a couple of p'lups with 90#. Was doing rack pulls for deads on a 550 max, but that was a li'l light (much to my happy surprise) and i'd upped it to a 570 max and that was going swimmingly. Believe i got a set of at least 4 with 130 on DB Rows.

Pusher wise, i didn't manage to add much weight to my OH Press, but did crank out i think a set of 3 with 155, which was a definite uptick. And i got, i believe, a set of 4ish with 100s on DB Bench, which was a happy accident. Managed to conflate bench with rows, and couldn't remember where i'd left off. Was also cranking out about 3 sets of 20 x BW on Dips and 3 sets of 30 on SLR.

Climbing wise, i finished all but the last set of Campus workouts, and was making progress there, even though i'm heavier than last season.

i have to lose weight. That's pretty much all there is to it. i'm prolly looking at 9-10 months of rehab ahead, and (by the grace of God) i'm pretty peaceful about it. But if i don't lose weight, i'll rehab right back into the same situation.

Just finished 8 days in a row of being in the Passion Play. That was just a blessing. If Yeshua could bleed and hang and die to save a bunch of petty, myopic, self-serving creatures, with no justice at all to drive it-- just the opposite-- then i can put up with a weak arm for a while, and smile while i'm doing it. Not much has been demanded of me.

K: so it seems i didn't post up chest workout from 2/24/16, and need to post Campus #2, back work for 5/3/1 and another chest workout yesterday.

2/24/16 chest:

I really though i'd posted this one up, but i seem to have missed it. It was severely time restricted, and so i just did OH press and DB bench.

Campus #1 and Back Work (with a limity boulder thang tossed in)

Got in session numma one on Ye Olde Campus Boorde. Honestly it was disappointing. Hands felt frayed and worn out still. I think i did more damage with the last two hangboard workouts than i'd thought. But also i was looking through my campus workouts from almost exactly a year prior, and i weigh around 7 lbs more now. Weighed in at 207 clothed.

Of note, i am still hitting the irongym a coupla times per week, and that is also taking a toll. Lifting for power and very hard climbing just aren't terribly compatible, as it turns out.

Campus #1 Happened 3 days ago on 2/26/16.

XXL)
 Basic ladder

L)
R3-M4: Easy
L3-M4: Easy

R3-M5: Got it!
L3-M5: Got it. Not too bad.

R4-5: Touch miss
L4-M5: got it1st go.
R4-M5: Got it pretty easy that time.
L4-6: Not even close. :-/

M)
1-3-5: Fail bilat.
R3-5M: Got it. Hard.
L3-5M: Got it after a try or two. Hard.

S)
Basically did some hangs and jump snags. Was ok.

L)
Went back and did some bumps to finish off. Got a couple of sets going about 3 bumps each hand.

Back Work:

Deficit Deads:
21 x the bar SL
12 x 145 SL
8 x 245 SL
5 x 345 Regular
2 x 445

Rack Pulls:
5 x 415
3 x 470
2 x 525. Funny here--i first accidentally racked 550 and got it off the pins, but couldn't lock. Couldn't figure out what happened. Then i realized it and managed a double with the 525.

P'lups:
20 x BW
10 x +25
6 x +45
4 x +65
1ish x +90. Really didn't lock this well.

Left here to go boulder, and then came back and did DB rows.

DB Rows:
10 x 80ish. Forgot where i started last time. These were really pretty easy, although my grip was thrashed after the climbing.
8 x 105
6 x 115
6 x 120. There're no 5# increments past 120, and i was a li'l skeptical about pulling 130 'cuz i was having trouble holding onto the bar. But i think we can skip the 115 next time. Didn't do any ancillary stuff as i was pretty wasted and needing to leave.

Limit Boulder #1

Basically i worked a really hard problem for 5-8 burns. Actually, i doubt it was a really hard problem. I was just tired when i got there. But it did have a painful, crimpy crux at move three that qualifies it in my estimation. But hard to rate it, because i was really fatigued.

Also, i did get my mt bike fixed. Now i have only poor, hollow excuses for not getting out there.