Old training journey were so amateur and full of dumb shit. At this point I'm out of school, working in physical therapy and my training has came to a point I'm happy with and there's no more trouble shooting. Going to keep a log again. Think it's probably good for me.
If the climbing gym is open my split is going to be some combination of:
Push/Pull/Legs/Grip/Climb/Climb/Rest/(potential second rest day, usually not)
While the climbing gym is closed
Shoulder press/Squats/Deadlift and grip/Bench press/Grip/Rest/Rest
Yesterday 4/5 was pure grip:
Warm up for fingers/forearms/rotator cuff/foam rolling
Anvil lift
Warm ups with 60lb
2x 100lb anvil isometric for 10sec each
1x 110 in each hand
1x 120 each hand
1x 130 each hand
1x 140 right hand got it, left barely broke it off the floor and slipped
2 7/8" wrist wrench
Warm up sets
4x4 reps with 70lbs
2x isometrics with 80lbs (maybe 3-5 seconds at the top, feels like an eternity)
2x isometrics with 80lbs on the 2 3/8" wrench, 8-12 seconds
Orange fat grips overhand/underhand curl superset
4 sets of 95#x8 ss x12
2 7/8" wrist roller
10lbs, arms at 90 degrees to the feet 4x2
Diamond push ups ss KB overhead extension
3 sets of 10 ss x20 70lb kb
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Today was bench
Warm up for rotator cuff and elbows
Close grip bench (felt crazy easy today)
Warm up sets
305 2x3
275 2x5
Regular bench
Partials at bottom 50%
225 3x8
135 2x20 wide wide grip
Alternating incline db press, slow for stretch w pause at bottom
Warm ups
70 2x12 each arm
Dips ss standing DB skull crusher
4 sets x12 ss 100lbx12
Did sets of 8-10 pull ups throughout the workout
Tomorrow is Deadlift!