In reply to Dandan:
One-arm push-ups require a lot of strength, but there isn't any particular reason to need to do them climbing-wise, just another new thing to try to do and another level of strength to get to. You need a lot of tricep strength for the push, and core strength to not tip over. It's just another way to get some volume in while doing something new and fun.
M - Climbing at
Hell. Thought I'd go on a 5- route I hadn't done before and do that one before I tried what has ended up being my "project",
Ekstremsport (n5). So I tried
Shrek (n5-), and due to fear and being weak I didn't make it up that one either. Spent the whole session trying to dog my way up my "warm-up", so this caused me to re-evaluate my training strategy.
Decided after a few days of thinking and posting a thread here (where for some reason I was asked if I actually wanted to climb or just pretend I'm a climber or something, also the usual "don't train strength or you'll be heavy" myth), and got some good tips. Ended up deciding that to actually improve I need to learn how to use my feet outdoors, so toproping mostly, and only leading what I feel comfortable with. Not trying to desperately get up the grade ladder, and just accept that this will take a long long long time.
T - I was going to the gym, but didn't have time.
2 sets of 20 "uneven" push-ups (one arm to the side and elevated to get into something similar to an assisted one-arm push-ups position).
L-sits (tucked l-sit for 15 sec) and hollow body holds (could only get 10 sec)
Tried to work on getting a wall headstand, made some progress but decided to just work on handstands instead to avoid injuring my neck.
Crow pose (10 sec)
W: First bouldering for 1.5 hour. Did some f5 flashes and mostly focused on getting a lot of volume in. Tried the "quiet feet" drill and it changed my flow and overall climbing technique a lot more than I thought it would. Sticking with that now.
- Squats, 65kg x 8, 70 kg x 8, 80 kg x 12 for the AMRAP
- Close grip bench: 60 kg 3 sets of 10
- Dumbbell walking lunge: 20 kg 3 sets of 12
- Weighted pull-ups: 25 kg, 4 sets of 2. 5 second eccentric.
T: Was going to do cardio but was too busy
F: Was going to the gym but was too busy.
- Half one-arm push-up: Did 2 sets of 1 rep on both arms. That's too heavy for me now so going back to uneven push-ups and working on getting less assistance from the supporting arm.
- Tuck L-sits (25 sec, new PR)
- Hollow body hold (25 sec ish, new PR)
Sa: Climbing at
Hell, at a different sector this time. Focused on top-roping and footwork. Did very well, flashed
Omvendt Z (n5) on toprope, my hardest outdoor climb yet.
Also tried a lot of n6 and n6+ climbs on top-rope, and actually climbed ground up through the crux on an n6+ (
Kosinuet (n6+)). Had I figured out the top beta it would have been a 4-5 grade jump on the flash attempt.
Basically this session I focused on just learning how to climb and mileage, and not necessarily getting to the top or any particular milestones. Worked well. Still chickened out on the one lead I did, but that one was very sandbagged compared to the harder climbs I did.
Su:
Deadlifts: 80 kg x 8, 90 kg x 8, 97.5 kg x 15. AMRAP was 80 kg x 6
Bench press: 60 kg x 8, 70 kg x 8, 75 kg x 10. AMRAP was 60 kg x 10.
Weighed pull-ups: New 1RM, 37.5 kg for 3 sets of 1.