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Training while Routesetting

A general basis of strength building while trying to adapt to the toils of a 2 day Routesetting week. All weights listed are in lbs. My hope is to test this for ab 4 weeks, with a deload period at the ...
JH
Created by
jh54

Mon

No bouldering, potential for a light 1hr30min ropes session for fun/endurance purposes. Fingers and general body strength only 

Squat
3x5 115kg
Starting off small. Do not injure your hip flexor again you moron

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Use the "Complete" button below to log data from this exercise.

Barbell Bench Press
3x5 95kg
Starting off small. Work on building form, not strength.

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Deadlift
4x3 135kg
Low reps, high weight (for me) may increase weight over time

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Use the "Complete" button below to log data from this exercise.

Max Hang
8x1 : 0m7s
Half Crimp Max Hang TESTING probably in the crimpd app. Once a week to get a week by week baseline. Intensity should only be high for this very small period of time. Rest of my finger training will be solely on climbing and no hangs.

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Tue

Routesetting, yoga, and light cardio 

Yoga
: 60m0s
Vinyasa flow

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Routesetting

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Running
: 30m0s
20-30 minutes of running in the morning before Routesetting. Keep it light, moderate intensity. Focus is on keeping the heart healthy and getting blood moving.

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Wed

Rest 

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Thu

Routesetting 

Routesetting

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Fri

Mobility and general strength day  

Mobility - Full body
: 45m0s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Squat
3x5 115kg

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Deadlift
4x3 135kg

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Barbell Bench Press
3x5 95kg

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Sat

Rest 

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Sun

Bouldering/Kilter/Outdoor day 

Limit Bouldering
: 120m0s
Bouldering at a limit/project level. Try hard day. Ya get one of these a week with this schedule so try your damn heart out.

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

Mobility - Full body
: 45m0s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No hangs: Twice a day

No Hang ISO
10x10 : 0m100s

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.

No Hang ISO
10x10 : 0m100s
10 min of no hangs with the only force being applied being BW or less. Twice a day, with at least 6 hours in between. 3 sets of Half Crimps, one rep each. 75-90% BW. 10 sec activation, 50 sec rest. Focus should be on form, not strength. 3 sets of 3 Finger drags, one rep each. 65-85% BW 1 set each of: Front 2 Open Hand Middle 2 Open Hand Front 3 Half Crimp Back 3 Half Crimp All at around 65-85% BW

This button not log any data, it only controls the UI.
Use the "Complete" button below to log data from this exercise.