As a semi-active member of Tnation, I decided to do a log of my training. A little about me.
Age:35
Weight: 162.2
height: 5’6"
I have a degenerative hip disease (osteochondrosis) that greatly limits my right hip mobility, so in the powerlifts, I am bench only. For 2013 and early 2014 I competed in the 67.5kg (148.8lb) class, where I had a personal best 140kg (308lb) bench in March. After a shoulder injury last summer, I began moving up to the new 74kg (163lb) class this fall and winter. My most recent personal bests touch and go are 350x1 on May 15th, 335x3 on Nov 19th, 320x5 on Oct 30th.
Although I want to get stronger, I am torn as to whether I want to get much bigger than I currently am, as rock climbing is my primary hobby, and strength to weight matters. My highest climbing grade has been 12d, and bouldering V8.
This log will detail nearly all of my physical activity, including both lifting and climbing.
Standard bench warm-up
bar x 10
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1
working sets
255 x 8
255 x 8
255 x 8
255 x 8
close grip
225 x 8 with 2 second pause at bottom
225 x 10
225 x 10
incline dumbbells
70’s x 12
80’s x 8
Trap bar deadlift (I have found more recently that the trap bar doesn’t hurt my hip as bad)
(I take a 1-2 second reset at the bottom of every deadlift rep, rather than doing touch and go)
142 x 5
212 x 5
262 x 5
298 x 3
322 x 1
332 x 1
342 x 1 (new PR)
notes: I am trying a new DUP model on my bench as I want to spend more time working in the 70-80% range, as I felt a little burned out after my last training cycle. Today felt really good.
Climbing:
inside
1 x V2
2 x V3
2 x V4
Notes: Today was more of an active recovery day for climbing as I snowboarded hard the previous day and climbed outside Sunday. I just wanted to get the blood flowing to my fingers.
[quote]Ecchastang wrote:
rock climbing is my primary hobby
[/quote]
You and my husband need to meet. He has been climbing for more than 30 years. [/quote]
We should. I only have 13 yrs climbing experience. Pleasure meeting you at the Dec USAPL meet, BTW.
barbell curls
45 x 10
70 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Conditioning
BW circuit 5 pullups, 5 pushups, 5 situps, 5 squats for 10 rounds. completed in 6:07.
Ended with 2 supersets of 20 band pull-aparts and 25 band curls.
Notes: Climbing felt pretty strong today. Worked on hard moves on routes I had never been on before. Lifting was just some bicep pump work desperately seeking 16" guns. Conditioning was easy, should have done more.
Indoor climbing - Went to the new Earthtrek gym in Golden, and with everything being new I felt like a kid in a candy store.
Bouldering
1 x V1
2 x V2
2 x V3
3 x V4
4 x V5
2 x V6
Worked on multiple other problems that I didn’t send.
Routes
11a
10d
10a
10d
10c
10c
10d
I wrecked my skin bouldering so I had to step down quite a bit for the routes afterwards.
Lifting
Bench press
Standard warm-up
bar x 10
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1
Working sets
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
4 x 15 band pull-aparts mixed in my bench warm-up
Seated low row
130 x 10
160 x 10
160 x 10
Neutral grip pullups x 20
Chinups x 20
Notes: Felt strong bouldering, but really worked myself much harder than I thought. Felt so tired afterwards, and even the knurling on the bar hurt my skin.
[quote]csulli wrote:
Oh shiiiiiiit! Glad to see you logging.[/quote]
Thanks. Been tracking my climbing since March 2010, and lifting since August 2011, but this will be the first time I have done a public log.
Climbing - Bouldering
V1 x1
V2 x 2
V3 x 2
V4 x 1
V5 x 1
V6 x 1
Notes: Worked quite a few more V5-V7 problems.
Bodyweight Conditioning
Perform 1 pullup, then immediately drop and do 1 squat. Then without pausing, do 2 pullups, and drop and do 2 squats. Repeat as fast as possible, adding reps until you can no longer complete your set unbroken. Made it to 12 pullups and squats. Should have timed it but didn’t. Took about 3 minutes and totaled 78 pullups and squats. Much harder than I thought.
Bench press
Standard warm-up
bar x 10
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1
Working sets
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 8 (AMRAP)
Dead bench
225 x 1 every 30 seconds for 7 (meant to be 8 but lost count)
Conditioning
4 rounds of 8 ground to overhead with 2" axle bar loaded to 100 lb (for me it is a straight-leg deadlift, muscle clean, and strict press, with controlled decent to ground. ) Supersetted with 8 abwheel rollouts.
Shoulder prehab
4 x 15 band pull-aparts
2 x 15 face pulls
Notes: Had a splitting headache the entire workout, or I would have done more total work. Was going for 6-7 on the AMRAP set, and got 8 without a problem, which is 5 lbs off my best set of 8. Pleasantly surprised with that. The dead benches were harder than I expected. My grip was killing me on the axle bar complex.
Trap Bar Deadlift with the high 3" handles
142 x 10
232 x 5
282 x 3
322 x 2
342 x 1
362 x 1
382 x 1
Conditioning
6 rounds of 5 deadlifts at 232, 5 box jumps 20", 5 pullups with 40 lbs.
followed by
3 rounds of 10 goblet squats with 44 lbs. 10 chinups, 10 pushups.
Notes: Climbing felt decent today. Deadlifts felt solid, but the conditioning got my lower back tired quickly. I didn’t take any breaks between exercises or rounds.
Bench
warm-up
bar x 10
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1 paused
Working sets
260 x 8
260 x 8
260 x 8
260 x 8
extra wide grip paused
225 x 8
225 x 8
close grip TnG
225 x 10
225 x 10
Low incline dumbbell press
70’s x 10
75’s x 8
Shoulder prehab
4 x 15 band pull aparts
2 x 15 face pulls
Kroc rows
75’s x 10
75’s x 10
Wide grip EZ curls
70 x 10
90 x 10 (bicep felt weird on these)
Close grip EZ curls
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Notes: Felt pretty strong today. Read an article by Dan Green about extra wide paused bench, so gave it a try, and harder than I thought. CGBP felt easy.
Climbing-Bouldering
V3 x 1
V4 x 2
V5 x 1
V6 x 2
Notes: Decided to boulder a bit after lifting, and sent two V6’s that had given me trouble in the past.
Did Colucci’s 365 New Year challenge.
185 chinups
180 squats
time 12:35, roughly 2.07 seconds per rep.
Notes: First three sets were 5, then 10 for 4th set, then 5’s the rest of the way. I would grab the bar and do chinups, then drop, and do squats, then reach up and repeat.
Notes: Even though I was pretty sore from the challenge workout, climbing felt really good. Hit some steeper routes, and my endurance is getting used to my higher body weight.
Bench Press
Standard warmup
bar x 10
135 x 5
185 x 5
235 x 4
275 x 2
305 x 1 paused
Working sets
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
extra wide grip w/long pause
245 x 6
Squats/strict press (supersetted with same weight on bar)
45 x 6 squat
115 x 6 OHP
115 x 6 squat
135 x 6 OHP
135 x 6 squat
155 x 6 OHP
155 x 6 squat
Extra fluff
4 x 10 band pullaparts
3 x 10 abwheel rollouts
3 x 10 scap raises with 15’s
Dumbbell curls
20’s x 10
25’s x 10
30’s x 10
35’s x 10
40’s x 10
Notes: Bench felt really well, even though I had some overall body soreness. Today was the first time back squatting in months, as a test again on my hip. Also, first time barbell overhead pressing since mid summer shoulder issues. Both felt pretty good. My brachioradialis was quite sore from yesterday’s climbing, so I just did some curls for blood flow.
[quote]Ecchastang wrote:
Perform 1 pullup, then immediately drop and do 1 squat. Then without pausing, do 2 pullups, and drop and do 2 squats. Repeat as fast as possible, adding reps until you can no longer complete your set unbroken.[/quote]
Love this idea for a workout.
How do you find combining climbing and lifting? Do you consciously limit the amount of grip work and pulling involved in your lifting?