Test post.

4/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 4 x BW

Chest:
BB Bench Press:
12 x 2 x 36kg
10 x 2 x 36kg

DB Incline Bench Press:
12 x 2 x 14kg
10 x 2 x 14kg

DB Decline Bench Press:
12 x 2 x 14kg
10 x 2 x 14kg

DB Fly:
10 x 2 x 10kg
8 x 2 x 10kg

Triceps:
Bench Dips:
7 x 1 x BW
6 x 2 x BW

DB Seated Triceps Extension:
12 x 2 x 12kg
10 x 1 x 12kg
8 x 1 x 12kg

Triceps Kickback:
12 x 2 x 13kg
10 x 2 x 13kg

This post has been edited by Killerjeff88: Sep 4 2012, 09:56 PM

7/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 1 x BW
5 x 3 x BW

Back:
DB Row:
8 x 4 x 15kg

BB Bend Over Row:
10 x 2 x 30kg
8 x 2 x 30kg

Shoulders:
BB Military Press:
10 x 2 x 20kg
8 x 2 x 20kg

Side Laterals:
8 x 2 x 9kg
6 x 2 x 9kg

BB Shrugs:
10 x 2 x 48kg
8 x 2 x 48kg

Looks impressive, I only climbed once in Putrajaya, now trying to build more body strength and lost more weight to climb better

it isn't much but thanks. yea weight is a b**** for climbing, if u increase ur weight by 10% u nid to increase ur strength another 10%. (estimation only of course)
But climbing alone made me lost 10kg in 2 months

Good stuff on the climbing. I'd like to suggest a few tweaks to your strength training routine though.

the high reps you're doing will mostly help with achieving hypertrophy which is not something you want in climbing. what you need from my point of view is to increase your strength and rock climbing being a very prominent 'pull' movement type of sport, this is where your focus should be.

you've already got pull-ups which is good but the volume is not sufficient. if you aren't able to knock 5 pull-ups in a row, make the reps low but increase the number of sets you do. i'd aim for at least 5 sets of 10's and do them twice a week to get a total of 100 reps a week. doesn't matter if you're doing kipping or strict pull-ups.

you will also want to improve grip strength and this is where the deadlift and DB bent-over rows will help. for the deadlift, you need to keep the weights high (75%/80%/90% of 1 rep max[RM]) while keeping the reps low. you can go for 8's, 3's and singles as you increase the weights. as for DB rows, keep them as heavy as possible to go for 15-20 reps, your grip strength will improve and your back will grow.

i see that you have added the BB squat which is good as this will help you work your stabilizers because you'll need balance in rock climbing i should think. as far as how much weight, i'd keep it as accessory work so about 50%/60%/70% for 10 reps. you cna consider adding BB front squats at a slightly lower weight than your deadlift/squat as more accesory work.

you will also need to ensure shoulder health as well and should therefore train external rotation.

hope this helps you add some competitive edge in your next competition.

Yeah, although only climbed once in wall, but usually when I do trail run I hate every inch of my fats during uphill haha...

I read from a book, when you can do more than 3 x 5 of certain exercise, it's time to move on to a heavier weight or higher difficulties moves.

thanks for the advice. for normal pull ups i could do 10+ in a row but now i changed to doing wide grip its kinda diff and hard for me. =_=
will try to increase on DL and see, nid to buy more plates soon since im doing all these at home.



yeah im slowly increase my weights but going slowly cause im still recovering from my left finger injury. pulled my forth finger during climb bcoz of incorrect technique =.=

9/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 3 x BW
5 x 2 x BW

Legs:
BB Squats
12 x 2 x 30kg
10 x 2 x 30kg

BB Deadlift:
12 x 2 x 32kg
10 x 2 x 32kg

Calve Raise:
20 x 4 x 40kg

Biceps:
BB Curls:
8 x 2 x 20kg
6 x 2 x 20kg

DB Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
8 x 1 x 8kg

Hammer Curls:
8 x 2 x 12kg
6 x 2 x 12kg

10/9/2012

Strength Training:
Neutral Grip Pull Ups:
10 x 1 x BW
8 x 1 x BW
7 x 1 x BW
6 x 1 x BW

Chest:
BB Bench Press:
10 x 2 x 38kg
8 x 2 x 38kg

DB Incline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Decline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Fly:
10 x 4 x 11kg

Triceps:
Bench Dips:
7 x 2 x BW
6 x 1 x BW

DB Seated Triceps Extension:
12 x 2 x 13kg
10 x 1 x 13kg

Triceps Kickback:
12 x 2 x 14kg
10 x 2 x 14kg

13/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 4 x BW
5 x 1 x BW

Legs:
BB Squats:
12 x 2 x 32kg
10 x 2 x 32kg

BB Deadlift:
10 x 2 x 36kg
8 x 2 x 36kg

Calve Raise:
20 x 4 x 42kg

Biceps:
BB Curls:
10 x 2 x 20kg
8 x 2 x 20kg

DB Concentration Curls:
10 x 2 x 8kg
8 x 2 x 8kg

Hammer Curls:
8 x 4 x 12kg

19/9/2012

Strength Training:
Neutral Grip Pull Ups:
7 x 2 x BW
5 x 2 x BW

Chest:
BB Bench Press:
10 x 2 x 40kg
8 x 2 x 40kg

DB Incline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Decline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Fly:
10 x 2 x 12kg
8 x 2 x 12kg

Triceps:
Bench Dips:
8 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 14kg
8 x 2 x 14kg

Triceps Kickback:
8 x 2 x 15kg
6 x 2 x 15kg

21/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 3 x BW
4 x 2 x BW

Back:
DB Row:
14 x 2 x 12kg
12 x 2 x 12kg

BB Bend Over Row:
14 x 2 x 26kg
12 x 2 x 26kg

Shoulders:
BB Military Press:
10 x 2 x 22kg
8 x 2 x 22kg

Side Laterals:
8 x 2 x 10kg
6 x 2 x 10kg

BB Shrugs:
12 x 2 x 50kg
10 x 2 x 50kg

25/9/2012

Strength Training:
Chin Ups:
6 x 3 x BW
5 x 2 x BW

Legs:
BB Squats:
12 x 2 x 34kg
10 x 2 x 34kg

BB Deadlift:
6 x 4 x 40kg

Calve Raise:
20 x 4 x 44kg

Biceps:
BB Curls:
8 x 2 x 22kg
6 x 2 x 22kg

DB Concentration Curls:
7 x 4 x 9kg

Alternate Curls:
8 x 4 x 12kg

27/9/2012

Strength Training:
Neutral Grip Pull Ups:
7 x 2 x BW
6 x 2 x BW

Chest:
BB Bench Press:
10 x 2 x 42kg
8 x 2 x 42kg

DB Incline Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Decline Bench Press:
10 x 2 x 17kg
8 x 2 x 17kg

DB Fly:
10 x 2 x 13kg
8 x 2 x 13kg

Triceps:
Bench Dips:
10 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 15kg
8 x 2 x 15kg

Triceps Kickback:
10 x 2 x 15kg
8 x 2 x 15kg

29/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 5 x BW

Back:
DB Row:
16 x 2 x 12kg
14 x 2 x 12kg

BB Bend Over Row:
16 x 2 x 26kg
14 x 2 x 26kg

Shoulders:
BB Military Press:
10 x 2 x 24kg
8 x 2 x 24kg

Side Laterals:
8 x 2 x 10kg
6 x 2 x 10kg

BB Shrugs:
12 x 2 x 52kg
10 x 2 x 52kg

1/10/2012

Strength Training:
Chin Ups:
6 x 5 x BW

Legs:
BB Squats:
10 x 4 x 36kg

BB Deadlift:
6 x 2 x 42kg
4 x 2 x 42kg

Calve Raise:
20 x 4 x 46kg

Biceps:
BB Curls:
10 x 1 x 22kg
8 x 2 x 22kg
6 x 1 x 22kg

DB Concentration Curls:
8 x 2 x 9kg
7 x 2 x 9kg

Alternate Curls:
10 x 2 x 12kg
8 x 2 x 12kg

8/10/2012

Strength Training:
Wide Grip Pull Ups:
5 x 5 x BW

Back:
DB Row:
12 x 2 x 13kg
10 x 2 x 13kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 2 x 28kg

Shoulders:
BB Military Press:
10 x 2 x 26kg
8 x 2 x 26kg

Side Laterals:
10 x 2 x 10kg
8 x 2 x 10kg

BB Shrugs:
10 x 4 x 54kg

10/10/2012

Strength Training:
Chin Ups:
7 x 3 x BW
5 X 2 X bw

Legs:
BB Squats:
10 x 4 x 38kg

BB Deadlift:
6 x 2 x 44kg
4 x 2 x 44kg

Calve Raise:
20 x 4 x 48kg

Biceps:
BB Curls:
6 x 4 x 23kg

DB Concentration Curls:
10 x 1 x 9kg
8 x 2 x 9kg

Alternate Curls:
6 x 4 x 13kg

17/10/2012

Very bad day, tired from travelling. Just came back yesterday.

Strength Training:
Neutral Grip Pull Ups:
7 x 4 x BW

Chest:
DB Bench Press:
8 x 6 x 18kg

DB Fly:
8 x 6 x 14kg

Triceps:
Bench Dips:
10 x 1 x BW
11 x 2 x BW

DB Seated Triceps Extension:
8 x 2 x 16kg
6 x 2 x 16kg

Triceps Kickback:
8 x 2 x 16kg
6 x 2 x 16kg