Disparate goals

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Icarus
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Disparate goals

Post by Icarus » Sun May 16, 2010 3:24 am

184cm tall, 97 kg (6"1', 213#)

At the moment I'm doing sport specific work day 1, general strength and conditioning day 2, rest day 3.

Sport specific stuff comes in a couple of different flavors, such as ~40 min MTB rides, downhill MTB runs, or more conditioning stuff, like from here http://www.dirtworld.com/races/RaceStory.asp?id=82. I race at a state level in Downhill, and need to stay well conditioned for my job.

Climbing specific stuff comes from Eric Horsts excellent book "Training for climbing", even though I'm basically spitting in Erics face with everything else I do (He discourages mountain biking, powerlifting, reps under 20, weights over 20kg, and creatine loading). I basically do uneven pull ups, feet-on mini campusing, and static holds in a variety of positions. I even get out on real rock every so often, but its only a shit, dirty quarry. I suck as a climber, but really enjoy it. My goal with the training is when I do get out, its not my strength or fitness holding me back. I'll also do day hikes and trail runs.

Strength days are basically 5x5 linear progression in back squat, OH press, deadlift and DB bench. I also do pullups, dips, ring rows and ring pushups. I've got a loose left shoulder, so I try to get a little instability into things to help it. I also do a little random conditioning.

Comments or tips are welcome. I'm pretty new to the whole S&C game.
Last edited by Icarus on Sun May 16, 2010 3:26 am, edited 1 time in total.

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Re: Disparate goals

Post by Icarus » Sun May 16, 2010 3:25 am

16/5

Squat 5x5 @ 95kg
OH Press 5x5 @ 35kg
Knee to Elbows 5x10

Downhill bike sprints. Bottom 2 minutes of the local race track. 5 laps.

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Re: Disparate goals

Post by Spider Monkey » Sun May 16, 2010 6:03 pm

Good luck Ick!
I'm not one of them, but there are some very knowledgeable people on this forum. If they're mean it means they like you.
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Re: Disparate goals

Post by Icarus » Tue May 18, 2010 10:02 pm

18/5
Practiced steep wall lock offs, frenchies and uneven pull ups. Also did 3x dips, rows and pushups.

19/5
Squat 5x5 @ 95kg (its all the weight i have)
Floor Press 5x5 @ 16kg KB
Weighted situps 3x10

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Re: Disparate goals

Post by Icarus » Sat May 22, 2010 8:56 am

21/5

Nada.

22/5

Squat 5x5 100kg
OH press 5x5 35kg
Deadlift Max for day the 3x3 @ 80%. 140kg, 112.5kg Thats right. Weaker than a crossfitter.
3x max pullups. 8,6,3

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Re: Disparate goals

Post by Icarus » Wed May 26, 2010 12:44 am

24/5
Laddering on the big holds 3xR 3xL
Then practice twist locks.
Hangs to finish

26/5
Squat 5x5 @ 105kg

was going to press, clean and pullup, but felt my shoulder sublux doing some OH squats warming up. Crap. I'll rest it for a bit and see how it goes next time.

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Re: Disparate goals

Post by Icarus » Sat May 29, 2010 8:58 am

28/5
Long MTB ride. About 2 hours of flowing single track and up hills.

29/5
Squat 5x5 @ 110kg
OH Press 5x5 @ 37.5kg
Deadlift 1x5 @ 110kg
Pull ups 3xMax (7,5,4)

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Re: Disparate goals

Post by Icarus » Thu Jun 24, 2010 5:08 am

Been a while between up dates

Conditioning:
2 weeks of long trad climbing with my girlfriend at the greatest cliff in the world.

Todays Strength:
Squat 5x5 @115kg
Floor Presses 5x5 @ 16kg KB
POWER CURLZ 8x3 @ 60kg
Dips 3x5 @ BW
Situps, 3x10 @ 5kg

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Re: Disparate goals

Post by odin » Thu Jun 24, 2010 2:10 pm

this could be an interesting log. Climbing is an awesome sport.
Don't try too hard, don't not try too hard

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Re: Disparate goals

Post by Icarus » Sat Jul 03, 2010 7:59 am

Thanks Odin. Theres a lot of interesting climbing specific training out there, but while I enjoy it, the best training at the moment is go out and climb.


29/6
Squat 5x5 @ 117.5kg
OH Press 5x5 @ 40kg
DL 1x5 @ 130kg

1/7
Squat 5x5 @ 120kg
OH Press 5x5 @ 42.5kg
Power curls 8x3 @ 65kg Which fucked. Won't put them directly after OH press again.

2/7

Beep test. Scored 9.2 Goal of 10.0 or so.

3/7
Squat 5x5 @ 122.5kg
Pull ups 3x5
Deadlift 1x5 @ 140kg

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