The Training Temple

June 22 to 28
Hard week at work with me doing some setting, but good overall. I did 2 boulder comps but unfortunately they have done away with the super vet (over 60s) category! It now means I have to compete with much younger folks! I might not continue with them; we’ll see.
Hope you all are having a great time. 😄

Monday
Home:
Bands: Is, Ys & Ts; Ws and more.
Lots of stretching too.
357 Fingerboard Session
Asian Squats 5 reps
Dead Lifts 5 reps 30kg
Bench Press 5 reps 30kg
Curl 5 reps 11kg
Arnold Press 5 reps 8.5kg
Dips 5 reps
Pull-Ups 5 reps
Chin Ups 5 reps
Low Rows 5 reps 28kg
Forearm Curls 5 reps 11kg
Extensor Curls 5 reps 6.5
Hammer Pull Ups 5 reps
Finger Lifts 5 reps 12kg
Knee Raiser 5 reps
Leg Raisers 5 reps
Push ups 5 reps
Sitting Leg Raisers – single
Sitting Leg Raisers - double
Hip Flexibility - Internal and External rotations!
Crimpd Forearm Mobility
• Flexor Stretch: 4 sets x 30sec each hand
• Extensor Stretch: 4 sets x 30sec each hand


Tuesday
Work!
Lattice Morning Mobility
• Puppy Pose 30 secs
• Half Side Split
• Revolver Head to Knee
• Jefferson Curl
• Hip Abductor Stretch
• Frog
• Quad Stretch
• Couch Stretch
Bands: Is, Ys & Ts; Ws and more.
Derby Protocol - 10 reps
357 Fingerboard Session
Lattice Abrahangs!
• Half crimp: 10s x 3 sets
• Front 3 finger open: 10s x 3 sets
• Middle 2 finger open: 10s x 1 set
• Front 2 finger open: 10s x 1 set
• Back 3 Half Crimp: 10s x 2 sets
• Front 3 finger half crimp: 10s x 1 set
• Full Crimp: 10s x 3 sets
• Half Crimp: 10s x 3 sets
Setting: I set a couple of bloc, a V5 and a V3
Some easy blocs to get moving.
I didn’t climb in the evening!


Wednesday
Work!
Rehab:
Bands: Is, Ys & Ts; Ws and more.
357 Fingerboard Session
Lattice Abrahangs!
• Half crimp: 10s x 3 sets
• Front 3 finger open: 10s x 3 sets
• Middle 2 finger open: 10s x 1 set
• Front 2 finger open: 10s x 1 set
• Back 3 Half Crimp: 10s x 2 sets
• Front 3 finger half crimp: 10s x 1 set
• Full Crimp: 10s x 3 sets
• Half Crimp: 10s x 3 sets
Bouldering:
Did 10 tries and got 9 ticks.
But focussed mostly on V5s and V6s. 


Thursday
Bands: Is, Ys & Ts; Ws and more.
357 Fingerboard Session
Lattice Abrahangs!
• Half crimp: 10s x 3 sets
• Front 3 finger open: 10s x 3 sets
• Middle 2 finger open: 10s x 1 set
• Front 2 finger open: 10s x 1 set
• Back 3 Half Crimp: 10s x 2 sets
• Front 3 finger half crimp: 10s x 1 set
• Full Crimp: 10s x 3 sets
• Half Crimp: 10s x 3 sets
Setting again, this time a nice Red V5


Friday
Morning at Home
Bands: Is, Ys & Ts; Ws and more.
357 Fingerboard Session
Lattice Abrahangs!
• Half crimp: 10s x 3 sets
• Front 3 finger open: 10s x 3 sets
• Middle 2 finger open: 10s x 1 set
• Front 2 finger open: 10s x 1 set
• Back 3 Half Crimp: 10s x 2 sets
• Front 3 finger half crimp: 10s x 1 set
• Full Crimp: 10s x 3 sets
• Half Crimp: 10s x 3 sets
Lattice Morning Mobility
• Puppy Pose 30 secs
• Half Side Split
• Revolver Head to Knee
• Jefferson Curl
• Hip Abductor Stretch
• Frog
• Quad Stretch
• Couch Stretch
Bouldering Comp
Then out climbing at Preston with Daniel (18yr old!)
Great session Competing! I did tried hard and surprisingly got 190 points!
There were 25 blocs and I did 25 tries and got 19 ticks.
Nice session.


Saturday
Home Day
Gardening et cetera.

Sunday
Bands: Is, Ys & Ts; Ws and more.
357 Fingerboard Session
Derby Protocol
Lattice Abrahangs!
• Half crimp: 10s x 3 sets
• Front 3 finger open: 10s x 3 sets
• Middle 2 finger open: 10s x 1 set
• Front 2 finger open: 10s x 1 set
• Back 3 Half Crimp: 10s x 2 sets
• Front 3 finger half crimp: 10s x 1 set
• Full Crimp: 10s x 3 sets
• Half Crimp: 10s x 3 sets
Lattice Open 4 Hangs 7s x 8 sets
Pull-Ups 5 reps

Bouldering Comp
Then out climbing at Lancaster with Daniel (again)!
Great session but seemed harder! I did try hard but only got 177 points!
There were 25 blocs and I did 25 tries and got 18 ticks.

Have a good week.

May 25th to 31st

It's been a while and I hope your all well and climbing a lot. 😁

I stopped formally training with Lattice in April but I am still training and climbing. I needed a break from being tired all the time!

Anyway, I took a couple of days off work this week, since it was half term here and Claire and the boys were home. Feeling more positive these days.

There' still more I need to do but hey I am on the path... 😉



Monday

Bands: Is, Ys & Ts; Ws and more.

Derby Protocol - 10 reps

357 Fingerboard Session

Bench Press 4 x 6 reps @ 30kg

Forearm Dumbbell Curls

Flexor 3 x 10 reps @ 11kg

Extensor 3 x 10 reps @ 6.5

Tricep Dips 4 x 6 reps

Face Pulls 3 x 10 rep - bands

Low Row 4 x 4 reps each arm @ 28kg

Arnold Press 4 x 6 reps @ 8.5kg





Tuesday

Bands: Is, Ys & Ts; Ws and more.

Derby Protocol - 10 reps

Hammer Curls 4 x 6 reps @ 8.5kg

Dips 4 x 6 reps

Preacher Curls 1 x 10 reps

357 Fingerboard Session

Lattice Abrahangs! (A bit like Emil’s but better!)

Pinch Grip 7 seconds x 6

Lift – Half Crimp 10 second x 8 each arm @17.5kg





Wednesday

Bands: Is, Ys & Ts; Ws and more.

357 Fingerboard Session

Bench Press 2 x 6 reps @ 30kg



Then went to North wales!

A 2.5 hour drive that should have taken 1.75! We went to an exhibition and then to an 12 century castle and final we had a Bouldering session at The Boardroom with Monty and Bertie. I went and had a few goes on their autos too. Then the long drive home. J



Thursday

I went to Work!

Bands: Is, Ys & Ts; Ws and more.

357 Fingerboard Session

Pull-ups 2 x 5 reps

Emil’s Finger Protocol.

I didn’t do too much, but I did manage a V6 traverse – it took me a few goes though.





Friday

Day out Shopping!

Temple in the afternoon

Crimpd Compression -

Prone T:4 sets x 4 reps

Prone Y:4 sets x 4 reps

Low Row:4 sets x 4 reps

Crimpd Stabilizer -

Ext Rotation: 3 sets x 10 reps

Int Rotation: 3 sets x 10 reps

Tricep Extension: 3 sets x 10 reps

Incline Dumbbell Bench Press 4 x 6 reps @ 11kg





Saturday

Day Out Bouldering.

Had a great session at a local crag. 35 mins away.

I did quite a few blocs and managed a few of 6bs and a 6b+ - so V4 lol!!

Good to be out in the sun though.





Sunday

Training at Home.

Bands: Is, Ys & Ts; Ws and more.

Derby Protocol - 10 reps

Face Pulls 3 x 10 rep – bands

Leg Raisers – Single 3 x 5 reps

Leg Raisers – Double 3 x 5 reps

Internal and external Hip rotations

Bench Press 4 x 6 reps @ 30kg

Arnold Press 4 x 6 reps @ 11kg

Bicep Curls 4 x 6 reps @ 11kg

Tricep Dips 4 x 6 reps

Pull-ups 2 x 5 reps

Weighted Pull-ups 5 x 3 reps @ 11kg



Have a great week 🙂