Wasn't able to go rock climbing yesterday because of my hip. It was precautionary because there was still discomfort. Today it felt great and went rock climbing. The rock climbing gym has dumbbells and some other basic equipment there so was able to get a quick arm pump in.
Over the last few days I've been trying to decide where to go next in regards to training. I've taken a good month or so working on work capacity, and over the last 2 weeks or so I've gotten in a few eccentric workouts. They've gone well, but are very exhausting mentally. next week I think i want to try some eccentric mixed with some GVT as a last hoorah in this phase. I think I'll structure it as follows:
4 weeks GVT - 1. Eccentric/isometric phase, 2. isometric phase, 3. isometric/concentric phase, 4. concentric phase
10 sets consisting of one movement for :10 or as long as possible followed by 2:00 of rest. I haven't written it out but it'll probably look like squat, bench, pull up, and dead lift. The weight is going to be super heavy. I'll see what type of weight I can handle for 10 rounds, it will probably fluctuate, although I've been doing all workouts with 1:00 rest the last month and I'm giving myself 2:00 so I should bounce back between rounds quickly. I'd really like to eccentrically move into a position I can isometrically hold for another few seconds. This should take roughly 30 minutes.
Focusing on one movement to do eccentrically looks like the best way to go, followed by some accessory lifts done normally. I should be exercising 4-5 days per week and an extra workout i can throw in can be endurance.
This should be a grueling cycle and I hope I can finish it properly. It seems like a good way to work on proper form and identifying weak spots. When I get it written out I'll throw it up here.