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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ ✓ ✓ ✓ - Set 2 @ -40lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ ✓ ✓ ✓ - Set 2 @ -20lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ ✓ ✓ ✓ - Set 2 @ -40lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ ✓ ✓ ✓ - Set 2 @ -35lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ 𐄂 𐄂 𐄂 - Set 2 @ 15lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s ✓ ✓ ✓ ✓ ✓ 𐄂 𐄂 - Set 2 @ -40lb
Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 7s Rest 3s Hang 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.