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Today - back squat - 3x5 245 deadlift - 2x3 295 unilateral RDL on platform 2x5 145 captains chair alternating unilateral leg raise - 3x5 each side, 2 sec iso each rep climber's elbow recovery full body mobility

Yesterday inverted row (same setup as last time) - 3x5 +30 lb explosive, 1 sec iso at top weighted push up - same setup as last time 3x5 +40 lb explosive, controlled eccentric, max ROM weighted lock off - just like since I started this training phase, I start from the bottom doing a full rep...

Today - back squat - 3x3 265 lb (forgot belt, so went beltless) deficit RDL - 2x5 265 front rack Bulgarian squat - 2x5 each 115 lb (feet on small platform, 8 risers underneath) shoulder tap plank - 3x7 each side 1 sec iso each rep treadmill: 20 minutes various inclines and speeds...

Today - flat DB bench press - 3x5 x2 70 lb full ROM weighted chin up - 5x3 +30 lb suspension strap feet on chair weighted push up - 3x3 +50 lb (see pics for setup. bottom of handle aligned with bottom of side zipper pocket on HH pants) weighted unilateral inverted row - see pics for setup...

Today - back squat - 3x5 235 deadlift - 2x3 285 unilateral RDL foot on platform - 2x5 each 140 lb captain's chair alternating single leg raise - 3x4 each side, 2 sec pause each rep climber's elbow rehab full body mobility

Today - weighted inverted row using straps feet on box - see pic for setup 3x5 +25 lb (explosive concentric, 1 sec iso at top) weighted push-up hands on boxes, feet on box - see pic for setup 3x5 +35 lb (max ROM, careful when getting to very bottom of rep, explode up) weighted lock off - 8x1...

Today - back squat - 3x3 255 lb deficit RDL - standing on step up platform 2x5 255 lb front rack Bulgarian squat - standing on high janky setup, next time use step up platform to get appropriate height 2x5 w/ 105 lb shoulder tap plank - 3x6 each w/ 1 sec iso each rep climber's elbow...

Today - only have access to a shitty gym where I'm at now, but it's good enough to do what I want flat DB bench press - full ROM 3x5 w/ x2 65 lb weighted chin up - (explosive concentric, chest to bar, controlled eccentric) 5x3 +25 lb progress by 2.5 lb weighted push up - (hands on x3 25 lb...

Yesterday - climbed for ~1.5 hours back squat - (belt and L knee sleeves) 3x5 225 conventional deadlift - (just DOH and chalk) 3x3 275 unilateral deficit RDL - standing on 25 lb bumper 2x5 each w/ 135 lb progress by 5 hanging alternating single leg raise - 3x3 each w/ 2 sec iso each rep

Today - everything today was focusing on explosiveness. I climbed before training. inverted row, feet on large Swiss ball - best option gym had 3x5 +20 lb weighted push-up, hands on hex dumb bells, feet on small box - best option gym had 3x5 +25 lb DB bilateral OHP - 3x5 w/ x2 45 lb...

1/18/24 First day back after 6 day rest. I am significantly deprioritizing general strength training, while prioritizing climbing, climbing training, and strength training for climbing. On as many days as possible, I will climb BEFORE strength training. I'll still do the basic compounds, but...

Today - weighted pull up - 1x3 BW 1x3 +25 1x2+45 1x1 +60 1x1 +80 failed 103 lb attempt, got about 3/4 of the way up (not surprised. training pacing has been slowed due to climbing, and my back has not been recovering from all the lifting and frequent climbing, plus been in a caloric deficit)...

Today - back squat - (L knee sleeves and belt) worked up to 1x3 w/ 315 (super solid, good depth and technique, more in the tank, but stopped as not looking to overly fatigue myself) conventional deadlift - (DOH, chalk) worked up to 1x3 w/ 335 lb (again super solid, snappy, a lot more in the...

Today - KB flat bench - 3x5 w/ x2 80 lb (way more in the tank, but wasn't looking to fatigue myself maximally) weighted inverted row feet on tall box suspension strap- 1x3 bw, +45, 55, 65 weighted push up feet on box suspension strap - 3x5 +55 lb weighted lock off - 8x5 sec alternating...

Today - back squat - 1x10 w/ 265 lb deficit RDL - standing on 25 lb bumper 2x3 w/ 315 lb (climber really hard yesterday, back toast, so significantly cut volume) front rack Bulgarian squat - tall bench on 10 lb bumper plates 1x6 each w/ 155 lb shoulder tap plank - 1x9 w/ 4 sec iso each rep...

Today - bilateral KB OHP - 2x10 x2 62 lb weighted push up - 1x5 +55 lb 2x4 +55 lb (I did 3x5 with this weight last phase, but I was much less fatigued due to less directly previous OHP work, and I'm also on a calorie deficit currently) paralette weighed push up feet on small box - 1x10 +45...

Today - back squat - 2x6 w/ 295 lb (definitely notably easier than expected) deadlift - lots of warm up sets 2x3 w/ 325 lb (I definitely had more in the tank, but I am limiting how much training stimulus I am creating through lifting to allow for more climbing and climbing training) deficit...

12/23/2023 KB flat DB bench press - 2x10 w/ x2 75 lb (next week, do x2 80 lb) inverted row - (usual set up) 2x10 +35 lb suspension strap push up - (usual set up) 2x10 +40 lb weighted lock off - 6x5 sec +40 lb (alternate 90 and 120 degree) hanging leg raise alternate - 2x9 w/ 1 sec iso...

back squat - 2x10 w/ 255 lb deficit RDL - 1x10 w/ 305 lb front rack Bulgarian squat - tall bench stacked on 10 lb bumpers 2x6 w/ 145 lb shoulder tap plank - 2x8 w/ 4 sec iso each rep full body mobility climber's elbow rehab

Today - bilateral DB OHP - 2x10 w/ x2 60 lb (felt a lot stronger than last week, more in the tank) weighted pull up - (been doing wide grip on these) 3x5 +50 lb always tuck weight between legs paralette feet on small box push up - 2x10 +40 lb single arm rotational inverted row - 3x6 w/...