Diesel Crew Shoulder Warm-up
Wrist Circle (30s)
Supinated Wrist Stretch (30s)
Flipped Wrist Stretch (30s)
Flipped Wrist Squeeze (30s)
Mobility & Joint Strength (3 rounds)
1st Knuckle Wrist Flexion 10 reps
Fingertip Wrist Flexion 10 reps
Flipped Wrist Extension 10 reps
Downward Facing Dog 60 seconds
A1. Log Press 4,5,5,5 at 50 kg. Forgot my belt, but still repeated my past performance. That must be good, right?
A2. Barbell Row 5x5, weights various
B1. DB Savickas Press 4 sets of 1m work
B2. T-bar Row, weights various 4x6-10
C1. Reverse Pec Deck 3 or 4 sets of 1m work (mid-back)
C2. Centurion Parallete push-ups, beat some rep PRs
Tried to do some shrugs and back-extensions but I had lost a strap which made the shrugs not as viable. Went home and did some banded shrugs instead. Maybe did one or two sets of back extensions in the GHR at the gym before leaving. I wore my weight vest for this. I normally do this with a bar on a 45-degree back extension thing.
Tried some German hangs in my rings after but I was just beat, and upset, about having lost equipment (and forgetting my belt at home). Really a forgetful day. Forgot a meeting. Forgot my keys in my bike (fortunately I could find them anyway). Lost my saddle protection.
AM: Lead climbing, went okay, tired in my forearms.
A1. Barbell Curl 5 sets of ~10 reps
A2. JM Press 5 sets of ~10 reps
3 sets of ~1m work
B1. Cable Curl
B2. Rope Triceps Pushdown
3 sets of ~1m work
C1. DB Hammer Curl, tried these on an incline too (torso facing bench, arms hanging freely)
C2. DB Decline Triceps Extension
Deadlift, ramp to 5x120
Sumo-deadlift 1 set of 5 @ 120 as well
Continued to ramp to 182 of a high-handle trapbar deadlift for a single
3x3 @ 162
Then a drop-set
32 @ 132
15 @ 112
30 and more reps after 12 breaths but don’t remember the count and the camera wasn’t recording@72
B1. Single-leg KB RDL 3x15 w 16kg
B2. Split Squat 3x10 w 15kg
B3. Ab-wheel roll-out but with hamstring emphasis 3 sets (did 3 sets prior to this during deadlift back-off sets)
Called an audible on conditioning. As I’m writing this I still feel the drop-set in my chest. A friend was in the climbing hall yesterday and he was still recovering from a cold, I’m guessing it is that.
The dropset moved horrendously compared to previous experiences. It might have been that I had to go to the loo immediately prior to it. Something is up with my digestion for over a month now, won’t go into details, but I’ve visited a doctor and they are running tests.
Did some PNF-stretches after
Tried some decline one-leg extended raises during the deadlifts but my tricep insertions weren’t feeling it so I did garhammer leg raises instead. They really hit my abs. 3 or 4 sets.
I think all the back volume I did this week ended up being too much (I increased it). So, backing off from conditioning today to get some more room for recovery feels sensible, but it isn’t something I’m elated about. Will adjust back-volume to somewhere inbetween what I just did and what I was doing prior.