In reply to TonyB:
> Dandan- Sounds like a mammoth day on Portland. No wonder you were tired.
Cheers Tony, I'd like to get to a point where that kind of day just feels normal and not mammoth at all (I'm getting there), so I need to make sure I keep getting the mileage in when I'm outside.
Good week for me, finally back into the groove of training, plus a very positive session with the physio...
M: Indoor Boulder; I've been perusing Barrows energy systems doc to make sure I am doing the right things in the build up to Kaly, turns out I have probably been doing a lot of AeroPow where I should have been doing AnCap up to now, but there's nothing I can do about that now, so these last few weeks need to be more AeroPow and some hard bouldering mostly, I will keep the AnCap topped up though. Did 4x4 boulders on V4, V4, V5, V4, failed on set 3 rep 3 and set 4 rep 4, pretty decent.
T: Fingerboard and Bodyweight antagonists, some good consecutive handstands. Also, I saw some photos from Café Kraft of Alex Megos warming up, and he was doing handstand pushups and Manna lifts, if it's good enough for Megos, it's good enough for me! I feel vindicated!
W: Cardio circuits; sweaty mess.
T: Indoor Boulder; Ancap, made a 15 move V4 by modifying an existing 12 move V3 and did 11 reps with rest at 2x work length. I didn't fail but I did make a lot of noise towards the end, it had one easier, almost rest move 2/3 of the way through that perhaps made it too easy.
2x10 minute Aero/ARC.
I want to create a practice route/circuit to imitate Daniboy for some specific fitness training, I'm thinking up/down the 20 deg board at V2/3, traverse to roof board (right next to it) and go up V4, down V2, up V3/4, down V2, back to 20 deg board and up/down V2/3. Hopefully that makes an exaggerated version of the flat/steep/flat format of Daniboy. If I can do that circuit at those grades I think I'd have half a chance.
F: Aside from being ashamed to be British, I went to see Huffy, the physio.
Now the tennis elbow is history (I was going to tell him I only felt discomfort briefly after long sessions, but realised I haven't felt it AT ALL for the last week, result), I wanted to see if he could work his magic on my long standing elbow overuse issue. I thought it was some kind of bicep/tricep imbalance and he was inclined to agree based on my description, but on investigation he is sure it is to do with forearm supination and what happens to the lower biceps tendon when you turn your palm down (as you do most of the time when climbing).
Long story short, everything he said matches up with everything I have experienced and I now have some new exercises to see if we can't do something about it. If I can fix or even improve this and start climbing hard on holidays more than 1 day in 3, I'm going to be a very happy man!
S: Best man duties at a wedding, the only training I did was of the hand to mouth variety.
S: Fingerboard, now doing 5 sec 1 arm hangs off the lower centre slot on the beastmaker 2k, very encouraging, might re-do my benchmark hangs.
Last weeks STG:
3 Climbing sessions - 2/3
10x10 second free handstands - 3/10, but pretty good ones
make progress on V8+ problem - Yes I did, new beta for long sideways reach but last hold is a puzzler
Begin power phase for Kaly - Yep
Next Weeks STG:
3 climbing sessions -
10x10 second free handstands -
Create Daniboy training circuit -
MTG: (next couple of months)
Record benchmarks and start trying to improve them - improvements below
Get outside a couple of times - 7/2
Get back on Fighting Torque - maybe this week?
LTG: (This year)
Stay uninjured for Kaly in August and Margalef in October - Going well...
Tick Besame Mucho (7b+) (endurance test) in October - This is going to be a walk in the park (i hope)
Get on Daniboy 8a in August
Repeatable 10+ seconds handstands from a kick-up, not off a wall
Good form front lever for 5 seconds
BHAG:
Photo Shot (8b) Looks exactly my style and way, way out of my league, but seems to me to be that it could one day be do-able...
Benchmarks:
*2rm weighted chin up - *+45kg, 165% bodyweight 17/4/16*
*Assisted one arm hang - *10s +2.5kg on outer large slot 1/5/16*
*1-5-9 progression - *1-4-6 both arms 14/4/16* *1-4-7 both arms 17/5/16*
*Some kind of foot on campus exercise, can anyone suggest one? I've never really done it
*Max grade indoor route 4 reps with rest to lower off and re-tie *4x7a 5/5/16* *4x7a+ 19/5/16*
*Max reps on moonboard 6A problem with fixed (5 sec?) rest between