nunderville

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/fitness

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7-25-2016

Took it easy during the warmup. My skin was a bit more raw than I had hoped. Mostly just did 5.8/5.9 and that felt good. 15 min rest after that.

Since I hadn't done any hangboarding in almost a month, a made sets easier than my last workout.

Hangboarding

Medium Pinch

  • Set 1 @ -45lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
          
  • Set 2 @ -40lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
         
  • set notes: Not too bad. Was just about to fail at the end of the 2nd set but barely squeezed thru.

Shallow outside IM

  • Set 1 @ -25lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
          
  • Set 2 @ -20lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
         
  • set notes: Tough on skin but I could feel my back and shoulders helping to add support. Was pretty tough at the end of the 2nd set.

Narrow edge

  • Set 1 @ -45lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
          
  • Set 2 @ -40lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
         𐄂
  • set notes: Very tough on skin, but I surprised myself for being able to hang on for so long. Tore up my pads a bit :\

Wide Pinch

  • Set 1 @ -40lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
          
  • Set 2 @ -35lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
         
  • set notes: Starting to feel fatigued. Felt strong at the start of each set but really had to fight to stay on by the last rep

IMR

  • Set 1 @ 10lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
        𐄂 𐄂 𐄂
  • Set 2 @ 15lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
       𐄂 𐄂 𐄂
  • set notes: Didn't go as well as I would have guessed. lots of failed reps and my right wrist was feeling a little tweaked in the 2nd set.

Med edge at 2nd index finger position

  • Set 1 @ -45lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
         𐄂 𐄂
  • Set 2 @ -40lb
    Hang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7sRest 3sHang 7s
       𐄂 𐄂 𐄂
  • set notes: Felt OK at start, but then fatigue took over and my form really started to fall apart.

As a test, I decided to combine the hangboard day with a weight lifting day. If I were feeling more energetic, I think it would have been fine. However, on this day I was not feeling very fresh at the start of the weight lifting workout and I think it was a mistake to push on rather than to defer the workout to the next day.

Squats

Points to consider

    Overhead press

    Points to consider

    • *Still not happy* with my form and the tweaky feelings on my neck on this exercise.
    • When lowering, concentrate on bringing elbows forward so they return closer to the correct starting orientation
    • Scraped the front of my nose on the 3rd rep of the 4th set, as seen in the video. My neck/head jerked a bit in response and that definitely did not feel great afterwards on my neck.
    • Almost no hip movement: time to try to bring that back into the form?

    Deadlift

    Points to consider

    • This wasn't a great camera angle. Next time get an angle view from the front, but that does a better job of capturing the back too.
    • Was able to move a little faster and still feel in control.