Liam's Training Diary
So my training log has laxed….
I’m currently thinking about how i can keep this site updated without having to directly replicate what I write down on my daily basis so here is a brief overview of what I have and am doing now
I recently reset my Moonboard and have a number of problems ranging from 60% through to 150% of my max.
I am doing sets of about 3-4 attempts on each problem
I also have added 2 circuits onto our 20 degree wall in an effort to build a little more movement into my climbing and some power endurance. this seems to be working nicely.
Recently I have been campusing and focusing less on finger strength due to a small niggle in my left ring finger which has lead to a small issue in my middle finger.
These are coming right ow with the issue no longer affecting my climbing however I have found a distinct lack of strength in the now healed ring finger. So I have begun another round of finger strength training on my beast maker and new home made finger system.
This will consist of 2 – 3 finger session a week 1 of them being dead hangs and 1 arm pullups on small holds that are far above what I can currently hold and only achieved by taking weight off through a pulley system
The other session will consist of repeaters and encores over about 8 different grips
My quest to get back to my former levels of strength of last summer at my now 11 kg lighter frame is going well. Most recently I am back to 40 kg dumbells @ 8 reps in each arm flat and decline benche, only 2.5 kg off where i was a year ago
My back workouts are going well and exceeding everything i was doing this time last year including 47.5 1 arm rows @ 10 reps
I am also attempting to up my running to hit my 3 runs a week with my bench mark of 5 x 3min intervals @ 12k an hour and then finishing of 5 k. Currently I am at a 3 interval mark and only able to run out 4k haha
I am currently re-evaluating how i will train for the next 6 weeks with Aleshia so watch this space and hopefully I’ll have thought of a way to update this diary better too
Train Hard Everyone
|Weight: 82.5kg||Energy Level (1-10): 6-7|
Walk up papamoa hills in the rain
1 hour climbing movement
½ hour body tension exercises
Breakfast: 3 Eggs on Toast
Snack: ½ Cajun Chicken Sandwich
Lunch: Chicken & Salad Sandwich
Snack: Fruit Split
Dinner: Chicken Chilli Stir Fry
|Weight: 81.5kg||Energy Level (1-10): 8|
Did 1 ½ hours of power circuit on moon board.
Didn’t do fingerboard training, my fingers were a little sore
Breakfast: 2 eggs on 1 Crumpet
Lunch: Chicken Sandwich
Snack: 2 pieces of peanut butter on toast
|Weight: 82.5kg||Energy Level (1-10): 6|
Breakfast: 2 eggs on toast
Lunch: Tuna & Beans on Crackers
Snack: Handful of nuts
Dinner: Chicken Stirfry
|Weight: 82kg||Energy Level (1-10): 3 until after training then 7
20 min uphill walk on treadmill
Breakfast: 2 eggs on crumpet with 1 piece of peanut butter on toast
Snack: Fruit Split
Lunch: Chicken Stir-fry
Snack: crackers and hummus
Dinner: chicken curry
||Energy Level (1-10): 4|
Did 1 hour of climbing movement on various problems on our 20 & 45 degree walls.
Skin was very thin after yesterday so a very light session and felt quite tired after
Breakfast: 2 eggs with spinach on piece of toast
Snack: 1 apple
Lunch: 5 crackers & large can of tuna
Snack: nuts and 2 pieces of peanut butter on toast
Dinner: 2 Chicken Burrito’s