In reply to guy127917:
> DanDan - Inspiring stuff. So what is the Lattice low down on rest days (i.e. you have none in a week… even as a highly conditioned athlete surely you need some rest some time?)
Cheers Guy,
The plan tends to have 'rest' weeks every 4 weeks or so where there will be 5 or less sessions so you can guarantee a few rest days. I'm assuming that the week following the Margalef trip in April will be a total rest, so you get a good reset a couple of times a year at least.
A decent week, I did skip one session due to life getting in the way but I plan to do it tonight instead. I did also do a general indoor route session that wasn't on the plan.
M: Indoor routes; doubles at 7b x6, need a harder route to do this on!
Core
T: Rest
W: Indoor boulder; continuity 3x8 min on 8 min off
Core
T: Indoor routes; Polarised continuity at 7a+/6a
Campus; 1-4-6-8 x2 leading with each arm. 2 sets. Assisted short one-arm hangs on small rungs, 2 sets
F: Rest (supposed to do 1 arm hangs on fingerboard but never had time)
S: Indoor routes; just messing about, 7a+ clean that had previously pumped me out, couple of goes on 8b, did it in 1 hang!
Fingerboard; 5/5 hangs on AA edge at +28kg, 2rm pull ups on 40mm edge at +54kg
S: Indoor boulder; weighted pull ups, horizontal low row and lever lift, all concentrating on perfect form, 3 reps 3 sets of each. Also max dynos, basically leaping about like an idiot for 3 sets, much fun.
The campus session midweek was very pleasing, I've been trying to recall any time in the past when I have done a proper hard session on the campus board and NOT come away with some kind of pain in the elbows. A thorough scouring of my distinctly patchy memory couldn't come up with anything, so this may be the first time ever that I have campussed hard with no elbow issues. I can only attribute it to conditioning, I've not found any miracle dure stretch of exercise, long may it continue is all I'm saying.
Routes session at the weekend was a refreshing change too, just mooching and climbing whatever I fancied was nice, I've not done that in ages. Getting up the 8b in 1 hang was awesome, especially as it was only my 3rd go at the route! A bit of tactical climbing and couple more goes at it would see it ticked I reckon.
I've got an idea for the biggest and hairiest of BHAG's, but I need to discuss with Tom before I start writing cheques that my fingers can't cash...
Last weeks STG:
Stretch hamstrings every session - TICK, this is pretty ingrained now
All sessions on plan - FAIL- missed one again, but will do Monday
No more elbow trouble - TICK, yay!
New STG:
Stretch hamstrings every session -
All sessions on plan -
Continue to not abuse elbows -
MTG: (next few months)
Re-test on the Lattice board, booked in for 1st Feb, hoping for 100 moves max
Remain uninjured to allow me follow through Tom's plan - Going very well
8a on Lattice Trip in Feb
8a+
Pull on to Photo Shot (8b)
LTG: (next Year)
* 3 Holidays (already got Lattice trip in Feb and Margalef in April so this ones in the bag)
* tick 3 x 8a
* tick 10 x 7c/7c+ (to round out my logbook)
* tick 8b (nothing wrong with some optimism)
* Remain uninjured, don't return to cocky idiot mode
* +bodyweight pull ups (2 reps)
* Visit Kilnsey (never been)
* Enter BLCC and don't come dead last