Training Log Archive: RowanIn the 31 days ending Oct 31, 2017:
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Sunday Oct 29, 2017 #
Hangboard 30:00 [3]
Attempt at hangboarding again as part of NLP. Did intermediate repeaters 7:3 - flat sloper, small edge, IM, MRP, pinch. Most sets failed. Will swap to 10:5 and hope to progress before changing it up.
Strength 10:00 [3]
Between sets on hangboard.
Deadlift 3x3 - 120kg
OH Press 3 x 5 - 40kg
Goblet Squat - 24kg
Deadlift 3x3 - 120kg
OH Press 3 x 5 - 40kg
Goblet Squat - 24kg
Thursday Oct 26, 2017 #
Bouldering 1:00:00 [3]
Volume Bouldering - 60 minutes
Warmup: Jog to MW; Mobility; Jug hauling.
V4 An easy problem
V4 Lord Reidun
V4 1st Stepping
V4 Bluefish - twice fell from finish hold
Problem total: 6
V Sum: 20
Av V: 4
Density: 0.3
Warmup: Jog to MW; Mobility; Jug hauling.
V4 An easy problem
V4 Lord Reidun
V4 1st Stepping
V4 Bluefish - twice fell from finish hold
Problem total: 6
V Sum: 20
Av V: 4
Density: 0.3
Core 2:00 [3]
TRX swing outs post moonboard
Strength 2:00 [3]
Lateral and front raise ~6kg
Two sets of five. Felt more difficult than I remember. Must keep shoulders healthy.
Two sets of five. Felt more difficult than I remember. Must keep shoulders healthy.
Mobility 5:00 [3]
Tspine with peanut.
Couch and pigeon stretches.
Couch and pigeon stretches.
Monday Oct 23, 2017 #
Bouldering 30:00 [3]
slept:4.0
Attempting the easier climbs that I could find on the moonboard. They didn't feel easy today. Probably due to only a 4 hour nap following both nights would be the key factor. Good to attempt to move though. Core felt like it was unable to generate tension which was probably after the trx work the other day.
Strength 2:00 [3]
5 pistols each leg.
30 press ups.
30 press ups.
Saturday Oct 21, 2017 #
Bouldering 1:00:00 [3]
Bouldering on the moonboard at home!!!
A range of the easier problems (V3-4) and then trying a couple of the V5-6 ones too. Moves were hard on them... Need more core strength
A range of the easier problems (V3-4) and then trying a couple of the V5-6 ones too. Moves were hard on them... Need more core strength
Core 4:00 [3]
30s TRX circuit. Twice through with 30s break between rounds.
Knees to chest, Body saw, mountain climbers, bridge.
Knees to chest, Body saw, mountain climbers, bridge.
Sunday Oct 15, 2017 #
Strength 15:00 [3]
Deadlift
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 135 with 4 min rest.
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 135 with 4 min rest.
Tuesday Oct 10, 2017 #
Strength 15:00 [3]
Deadlift.
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 125 with 4 min rest.
Had to do the final two sets with reverse grip as the left hand was opening too much to do the lifts safely.
Overhead Squat with 20kg bar for 5 reps to check stability and movement pattern. Less stiff in lower thoracic back then before and felt okay.
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 125 with 4 min rest.
Had to do the final two sets with reverse grip as the left hand was opening too much to do the lifts safely.
Overhead Squat with 20kg bar for 5 reps to check stability and movement pattern. Less stiff in lower thoracic back then before and felt okay.
Core 1:00 [3]
30 Press ups
Monday Oct 9, 2017 #
Rock Climbing 2:00:00 [3]
Climbing at Panmure with Derek. All on toprope. Managed to do more than I thought I would before getting too pumped. Did a number of low 20's which was encouraging.
Sunday Oct 8, 2017 #
Core 9:00 [3]
Side front side bridge complex three times - 60 sec each side.
Saturday Oct 7, 2017 #
Bouldering 1:00:00 [3]
slept:3.0
Bouldering by myself at Panmure. Didn't feel very strong, powerful or motivated post nights.
Struggled away for a while before moving onto more mileage based climbing. First time properly climbing in about a month or so so no real surprises.
Struggled away for a while before moving onto more mileage based climbing. First time properly climbing in about a month or so so no real surprises.
Friday Oct 6, 2017 #
Core 9:00 [3]
Bridge complex
60 sec side and front x 3
60 sec side and front x 3
Tuesday Oct 3, 2017 #
Strength 15:00 [3]
Deadlift
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 135 with 4 min rest.
Bench
2 x 70
5 x 60
5 x 80
5 x 100
5 x 120
5 x 2 x 135 with 4 min rest.
Bench
2 x 70
Monday Oct 2, 2017 #
Core 4:00 [3]
Side bridge 60 seconds twice each side. Ouch