With my primary goal now changed to rock climbing I have
lowered my expectations for my lifts. The
training to climb is not like training to lift.
I’m 3 days pain free now and hopeful it continues as it has really put a
hurting on all my training. I will begin
testing on these lifts to see where I am currently. But I am sure I am way down from a year
ago. I realize the training I have been
doing for climbing is not going to give the same numbers but I think these
percentages of bodyweight numbers should be reasonable even with the change in
focus. It’s going to take some time to
get back where I want to be – the face pain had me really struggling to do even
the easiest of workouts. Bodyweight hovers around 190# to 194#.
Exercise
|
Goal Weight
|
Where I am now
|
Squat - Cambered Bar
|
1.5 x BW
|
Done 300# |
Front Squat
|
1x BW
|
|
Leverage Squat
|
2 x BW
|
Done 400# |
Strict Press
|
.70 x BW
|
|
Push Press
|
.85 x BW
|
|
One Arm Press
|
72# KB
|
|
One Arm Push Press
|
85# DB
|
|
Squat Snatch
|
60K
|
|
Squat Clean
|
80K
|
|
Push Ups
|
30 reps
|
|
Dumbell Bench Press
|
50# x 20
|
|
Chin Ups - neutral grip
|
15 reps
|
|
Front Lever
|
3 breaths
|
|
Back Lever
|
3 breaths
|
|
Invert to low L Sit & return
|
10 reps
|
|
EZ Bar Curls - fairly strict
|
125#
|
|
Dumbell One Arm Curl
|
60#
|
|
Ab Wheel on knees
|
100 Reps
|
|
Ab Wheel on feet
|
5 reps
|
|
Hanging L Sit leg spreads
|
100 reps
|
|
Wrist Curls
|
175# for one
|
|
Wrist Curls
|
135# x 20
|
|
Concept 2 Row - 500 meters
|
1:40 pace
|
|
Concept 2 Row - 1000 meters
|
1:50 pace
|
|
Concept 2 Row - 2000 meters
|
2:00 pace
|
|
Top Rope on sight
|
5.11a
|
|
Top Rope - Projected
|
5.12a
|
|
Lead - Sport
|
5.10a
|
|
Lead - Trad
|
5.9
|
|
COC 2.5 R&L
|
1 Rep
|
|
Euro Pinch
|
216#
|
|
Sledge to Face
|
16# or 20#
|
|
Flask
|
200#
|
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