Weighted one arm chin up negatives
Goal: 3 consecutive 8sec reps
-Right arm, +20lbs - 8sec, 5sec, 3sec
-Left arm, +15lbs - 8sec, 8sec, 8sec (add 5lbs)
One finger distal phalanx lifts
-Index fingers: 55lbs, 5x10sec
-Middle fingers: 65lbs, 5x10sec
-Ring fingers: 50lbs 5x10sec
3x8 dragon flags, 5lbs at ankles
(brutal)
Yesterday -
3x1 OAC, -5lbs (both arms, repeat next time)
3x5 dips, +70lbs
Today -
Weighted one arm chin up negatives
Goal: 3 consecutive 8sec reps
-Right arm, +20lbs - 8sec, 3sec, 3sec
-Left arm, +15lbs - 8sec, 8sec, 5sec
One finger distal phalanx lifts
-Index fingers: 55lbs, 5x10sec (repeat next time)
-Middle fingers: 60lbs, 5x10sec
-Ring fingers: 50lbs 5x10sec (repeat next time)
3x8 dragon flags, 5lbs at ankles
Weighted one arm chin up negatives
Goal: 3 consecutive 8sec reps
-Right arm, +15lbs - 8sec, 8sec, 8sec (add 5lbs next time)
-Left arm, +15lbs - 8sec, 5sec, 3sec
3x1 OAC, -7lbs (both arms)
3x5 dips, +65lbs
One finger distal phalanx lifts -
Index fingers: 50lbs, 5x10sec
Middle fingers: 60lbs, 5x10sec (repeat with same weight next time)
Ring fingers: 45lbs 5x10sec
Weighted one arm chin up negatives
Goal: 3 consecutive 8sec reps
-Right arm, +15lbs - 8sec, 5sec, 3sec
-Left arm, +10lbs - 8sec, 8sec, 8sec (add 5lbs next time)
3x1 OAC, -9lbs (both arms)
3x5 dips, +60lbs
One finger distal phalanx lifts -
Index fingers: 45lbs, 5x10sec
Middle fingers: 55lbs, 5x10sec
Ring fingers: 40lbs 5x10sec
I weigh 178lbs now. I was 160 4-5 months ago, and I actually have less fat on my body than I did back then. It feels good.
Weighted one arm chin up negatives
Goal: 3 consecutive 8sec reps, +10lbs
-Right arm - 8sec, 8sec, 8sec
-Left arm - 8sec, 5sec, 3sec
Almost felt too easy with my right arm. Will add 5lbs next week.
Left arm is falling behind for some reason. I wonder if my nervous system is overloaded by the time I’m finished with my right arm… need to do some research. Oh well, I’ll probably have it by next week.
3x3 archer chin ups w/ index finger assist, +30lbs
3x5 dips, +50lbs
One finger distal phalanx lifts -
Index fingers: 35lbs, 5x10sec
Middle fingers: 45lbs, 4x10sec
Ring fingers: 30lbs 1x10sec (stopped because they didnt feel recovered)
Today I realized that a lot of my climbing problems can be solved by reminding myself to stop being a bitch.
Weighted one arm negatives
Goal: 1x3, 8sec/rep, +10lbs
-Right arm - 8sec, 5sec, 3sec
-Left arm - 5sec, 3sec, 3sec
My left arm didn’t feel as good as my right before starting, so I expected this. No big deal, I should have three consecutive 8 second reps in two weeks, which is when I’ll add 5lbs.
One finger distal phalanx lifts -
Index fingers: 30lbs, 5x10sec
Middle fingers: 40lbs, 4x10sec
Ring fingers: 25lbs 5x10sec
These are… uncomfortable.
3x3 archer chin ups w/ index finger assist, +20lbs
1x5 dips, +35lbs (easy)
1x5 dips, +40lbs (easy)
1x5 dips, +45lbs (near failure at fifth rep, good)
5 second OAC negatives with 25lbs of additional weight! So glad I’ll only be doing this once a week, because these are brutal.
Apparently I can do one arm lock offs with 25lbs in my other hand… cool.
