✌🏻 February Notes

Feeling less bloated and better (better sleep! can eat whey, dried fruit and goat cheese again! YAYYYYYYAYAYAYAYYAY!) since the Flagyl is done but still not 100% normal.

Lbs/Measurements

2/12 CD10: 148.8   NOO!!!!!!!!

2/18 CD 16: 148.2  o i c .......  

｡･ﾟﾟ*(>д<)*ﾟﾟ･｡

Notes:

• Hold off on deload until FL! (~6 weeks)
• One week cut? 2/26-3/4 (2046) then 2150 on 3/5
• Skipping - ish the deload week this month and seeing how it feels (so far so good). Saving it for FL!
• 2/27: took the week off climbing to make it feel a little lighter and because snowboarding on Sunday killed my shoulder again.
• on climbing days did SS5rft prog + hangboarding (on a non deload it would be SSrft + jr20)

SS5rft1/hangboard/wd2

 stupid snowboarding re-hurt my stupid shoulder... 

٩(ఠ益ఠ)۶ so I'm going to skip climbing today and maybe next time too. wd2 + SS5rfrt1: inv row x 10 hanging leg lifts x10 rest 1:30 x 3 -- 90* prone rows x20 #3s dB chest press #25s x 10 rest 1:30 x 3 -- lat raises #15s x 8 block v-overs in & out x 12 total rest 1:30 x 3 -- SLPDs (blue) x 10 knee tricep push ups x 8 rest 1:30 x 3 -- OHP #15s x 8 plank reptiles #2.5s x 8/8 rest 1min x3 + hangboard WO 1000 series 1st one

ride

 snowboarded today!

wd/TVA v4+

 wd2

--

TVA v 4+

=

add open books after r1

add 8 back ext after r2

(next time do 8 bk ext after r1, open book r2, 8 bk ext (eventually oblique ext 8/8)

G1/5rft2 mod

 9,8,10a,11a (10/12 clips- many takes 4-5?), 10d (3-4t), 10b autobelay 

--

5rft2 modified

sngl row

rev plank hold

lat raise #15s x 8

HSCTs x 10

SS403b/jr20/wd2

  wd2

+

jefferson curl #18 x 12 (hold 10s on last rep)

side slide lunge #25sb x 8/8

rest 1:30 x 3

--

ball glute press #45 x 10

back squat #50/wV x 10

rest 1:30 x 3

--

Smith sngl squats x 7/7

dBl ham curl machine #30 x 8

rest 1:30 x 3

--

pilates teaser #2.5s x 16alt

dB hydrant/ext kick #3/blue x 8/8

rest 1:30 x 3

--

JR20: 10/50

indoor walk 30/TVA v4

indoor walk 32min = 4557 steps (compare to outside later this week!)

+

TVA v4

Autobelay

 Auto: 5min rests

8, same 8, 9, 11c (assist on 8 3x), 11a (assist 9 x2), 10b

Overhung bouldering:

V3/4?, v0 rest 5min 

V2/3? 

Ss403a/jr20/wd

 wd2

+

Sngl db/band kickbax #20/d.grn

Decline low squats #30sb x 8

rest 1:30 x 3

---

1 leg ballerina plie #26/leg lift #12 x 8/8

Side plank/ leg lifts x 8/8

rest 1:30 x 3

---

st dB lunges #20s x 8/8

C2 ham curls (red band) x 8

rest 1:30 x 3

---

6r elev 1 leg squat/heel tap x 7/7

band abd + p #20 lite green/d green #30sB x 10

rest 1:30 x 3

---

JR20 5/25

TVA/WD2

wd2 

+

TVA v4 (30s L-sit prep)

Ss403b/jr20/wd2

 wd2

+

jefferson curl #18 x 12 (hold 10s on last rep)

side slide lunge #25sb x 8/8

rest 1:30 x 3

--

ball glute press #45 x 10

back squat #50/wV x 10

rest 1:30 x 3

--

Smith sngl squats x 7/7

dBl ham curl machine #30 x 8

rest 1:30 x 3

--

Plank slide through kicks #2.5s x 10/20

dB hydrant/ext kick #3/blue x 8/8

rest 1:30 x 3

--

JR20: 10/40

g1/5rft1 (mod)

 climbing:

lead: 7,8,9,11b proj COMPLETED!, 10d (2t). 10c (3t)

--

5rft1 (mod)

no sngl rows

90* prone rows x20

F/L raises #12s x 7/7

SLPDs blue x 10

TVA/indoor walk

 indoor walking WO 30min

+

TVA v 4

(20s isn't cutting it)

G1/5rft2 (mod)

 G1: 7,9,9,11b (1t), 10d (1t), 10a/b

+

5rft2

No 1 arm rows until lat pain goes away!!

Rev plank hold 25s #10

F/L raises #12s x 7/7

HSCTs x 10

Ss403a/jr20/wd2

wd2

+

Sngl db/band kickbax #15/d.grn

Decline a2g squats #30sb x 8

pendulum swing #40 x 10  -->too much lat pain

rest 1:30 x 3

---

1 leg ballerina plie #26/leg lift #12 x 8/8

Ab splitter #2.5s x 8

rest 1:30 x 3

---

st dB lunges #20s x 8/8

Ugi ham roll ins x 10/10

BB single leg dL #50 x 8/8

rest 1:30 x 3

---

6r elev 1 leg squat/heel tap x 7/7

band abd + p #20 lite green/d green #30sB x 10

rest 1:30 x 3

---

JR20 10/30

TVA/wd2

 Wd2

+

TVA v5 (l-sit down to 20s)

G1

 L: 7,8,9,11a(3-4t),10d (2t),10b

Ss403b/jr20/wd2

wd2

+

jefferson curl #18 x 12 (hold 10s on last rep)

side slide lunge #25sb x 8/8

rest 1:30 x 3

--

ball glute press #45 x 10

back squat #50/wV x 10

rest 1:30 x 3

--

elev pistol (6risers)/heel tap x 7/7

dBl ham curl machine #30 x 8

rest 1:30 x 3

--

Side v crunches #26 x 10/10

dB hydrant/ext kick #3/blue x 8/8

rest 1:30 x 3

--

JR20: 10/40

TVA/wd2

 TVA v5 (20s Lsit prep)

--

Wd2

Climb (spot)/5rft1

 Spot:

L: 7,9,9,11- (3t), 11- (2t lower from last clip), 10

--

5rft1

⬆️ SS403a/jr20/wd2

⬆️ upped reps/lbs today (wk5)

wd2

+

cable hip thrust #25^ x 12 <---change b/c doesn't work?!

triple band hip thrust (p/b/r) x 10??? <---might also change next time

pendulum swing #40 x 10

rest 1:30 x 3

---

1 leg ballerina plie #26/leg lift #12 x 8/8

plank knee drops x8/8

rest 1:30 x 3

---

st dB lunges #20s x 8/8

BB dL +30/ea x 8  <---change b/c shoulder hurts

BB single leg dL #50 x 8/8

rest 1:30 x 3

---

elev 1 leg squat/heel tap x 7/7 (oops mixed up!)

band abd + p #20 lite green/d green #30sB x 10

rest 1:30 x 3

---

JR20 10/20

Wd2/TVA

 TVA v 4 (see pages)