training diary

Daily updated training info + stuff #AKtraining

23 January 2017

Week 3 of training, and feeling quite fresh having done nothing on Sunday (Vanessa was sick, so she couldn’t force me off my ass + we did a big hike on Saturday).

Had a tight hip since I started but beginning to feel better with some prodding with a ball (laying on your side with a ball pressing into your hip joint). Overall effect seems to be paying off as feeling lighter and stronger than I have for a while, and kept upping my speed on the runner (tend to do running on day 1) from 10kph to 13kph (I did end up maxing out though for the last 500 metres).

A few people asked me about why I seem to put a lot of emphasis on deadlifting when I’m training. Well I find it one of the best climbing exercises there is, as it hits your legs and core and hands (great way to improve hand strength), which are your prime muscles (you ‘push’ yourself up a climb, not ‘pull’ yourself). If done properly, deadlifts help strengthen the whole muscle chain (ask yourself how much of life is about lifting something up?). Of course with all such exercises it’s 100% vital you know how to deadlift safely, starting of off with 50% of your body weight (or just a bar with the lightest full height weights on each end, full height meaning the bar is at mid-ankle height). As with all exercises it’s more important that you do it well over doing it heavy, as being out of control can be very dangerous (I know of one climber who’s had a year of back issues due to bad weight lifting).

The Day's Training

  • 10km run = 55min
  • Deadlift 5x5x110kg = 2750kg
  • Military Press 5x5x40kg = 1000kg
  • Pull down 5x20x50kg = 5000kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.

Notes

Felt great running under 55min as it shows the last two weeks of ‘pre training’ are working, and that I’m building up my base fitness. Always hard going from a tough run like that into the weights, but I feel that my discipline is now at a level that it’s self correcting any weakness, as in if I have weak thought then it knows (the weak side) that it’ll get punished for them. Training - well most things in life that are good - are about discipline, and just as you can train a dog quickly not to shit on the carpet, you can train you brain to not put up with weak a fuck thoughts.

Day's Training

  • 10km run = 55min
  • Deadlift 5x5x110kg = 2750kg
  • Military Press 5x5x40kg = 1000kg
  • Pull down 5x20x50kg = 5000kg

Note:These numbers don't include warm up, which tend to be done at 25%, 50% and 75% of final weigh.