21/4/2012

Just bought my new climbing shoes for competition. I'm all set

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Rock over
Difficulty: 3.5/5
Attempts: 3/10
Clear: Yes

Boulder Route 2:
Technique: Heel hook and Rock over
Difficulty: 4/5
Attempts: 6/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic movement
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Twist lock and Rock over
Difficulty: 4.5/5
Attempts: 4/10
Clear: No

Boulder Route 5:
Technique: Crimp and Twist lock
Difficulty: 4/5
Attempts: 4/10
Clear: No

22/4/2012

Had climbing technique and movement course.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Footwork and Arm strength
Difficulty: 4.5/5
Attempts: 3/10
Clear: No

Boulder Route 2:
Technique: Balancing and Smearing
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 3:
Technique: Hand grip and Rock over
Difficulty: 3.5/5
Attempts: 2/10
Clear: Yes

Boulder Route 4:
Technique: Hand switching and Rock over
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 5:
Technique: Core strength and Rock over
Difficulty: 4/5
Attempts: 3/10
Clear: No

26/4/2012

Need more endurance.

Rock Climbing
Competition Training:
5 Boulder Routes
3min each
2min rest

Boulder Route 1:
Technique: Twist lock and Body twist
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

Boulder Route 2:
Technique: Cross and Side pull
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Heel hook and Balancing
Difficulty: 4/5
Attempts: 3/10
Progress: (90%)

Boulder Route 4:
Technique: Crimp and Bridge
Difficulty: 3.5/5
Attempts: 3/10
Progress: (100%)

Boulder Route 5:
Technique: Overhang and Heel hook
Difficulty: 4/5
Attempts: 4/10
Progress: (40%)

Technique Training:
Boulder Route 1:
Technique: Endurance and Balancing
Difficulty: 4/5
Attempts: 2/10
Progress: (90%)

Boulder Route 2:
Technique: Power and Balancing
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Cross and Dynamic
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

Boulder Route 4:
Technique: Power and Heel hook
Difficulty: 4.5/5
Attempts: 2/10
Progress: (10%)

This post has been edited by Killerjeff88: Apr 26 2012, 12:16 AM

27/4/2012

Good progress today.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Cross and Rock pull
Difficulty: 4/5
Attempts: 7/10
Progress: (90%)

Boulder Route 2:
Technique: Power and Cross
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 3:
Technique: Dynamic and Balancing
Difficulty: 3.5/5
Attempts: 4/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook
Difficulty: 4/5
Attempts: 6/10
Progress: (100%)

Boulder Route 5:
Technique: Knee drop and Cross
Difficulty: 4/5
Attempts: 1/10
Progress: (100%)

Boulder Route 6:
Technique: Balancing and Cross
Difficulty: 4/5
Attempts: 5/10
Progress: (100%)

This post has been edited by Killerjeff88: Apr 28 2012, 10:59 PM

28/4/2012

5 more training days before competition.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Heel hook and Flag
Difficulty: 4.5/5
Attempts: 7/10
Progress: (70%)

Boulder Route 2:
Technique: Cross and Power
Difficulty: 4/5
Attempts: 4/10
Progress: (100%)

Boulder Route 3:
Technique: Mental and Balancing
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook
Difficulty: 4.5/5
Attempts: 4/10
Progress: (10%)

[B]Power Training:
Campus Board Pull Up Hold (Open crimp)
5sec x 1 x BW
8sec x 1 x BW
10sec x 2 x BW

Pinch Pull Up Hold
10sec x 2 x BW

Sloper Pull Up Hold
10sec x 2 x BW

1/5/2012

Injury due to incorrect technique used to Dyno


Rock Climbing
Endurance Training:
Boulder Wall Traversing
35 moves x 1

Beginner Bouldering Wall Traversing
50 moves x 2

7 Boulder Routes in 12min
Route 1 Difficulty: 2.5/5
Route 2 Difficulty: 2.5/5
Route 3 Difficulty: 3/5
Route 4 Difficulty: 2.5/5
Route 5 Difficulty: 2.5/5
Route 6 Difficulty: 3/5
Route 7 Difficulty: 3/5

Technique Training:
Boulder Route 1:
Technique: Cross and Balancing
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 2:
Technique: Cross and Rock over
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Balancing and Mental
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Dynamic
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 5:
Technique: Dynamic
Difficulty: 4/5
Attempts: 6/10
Progress: (90%)

Boulder Route 6: (Injury)
Technique: Dyno
Difficulty: 4/5
Attempts: 1/10
Progress: (100%)

Boulder Route 7:
Technique: Overhang and Cross
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 8:
Technique: Footwork
Difficulty: 4/5
Attempts: 2/10
Progress: (90%)

Boulder Route 9:
Technique: Balancing
Difficulty: 3/5
Attempts: 2/10
Progress: (100%)

Boulder Route 10:
Technique: Dynamic and Heel hook
Difficulty: 3.5/5
Attempts: 5/10
Progress: (90%)

Power Training:
Hangboard Pull Up Hold (Open crimp)
10sec x 4 x BW
6sec x 1 x BW

This post has been edited by Killerjeff88: May 1 2012, 11:42 PM

thanks man. will be resting for 2-3 days before i continue training.

5/5/2012

Rock Climbing
Endurance Training:
Lead Wall Traversing
35 moves x 2

Technique Training:
Boulder Route 1:
Technique: Heel hook and Side pull
Difficulty: 4.5/5
Attempts: 19/10 (i know i shouldn't go over 10 but i cant give up)
Progress: (90%)

Boulder Route 2:
Technique: Dyno and Knee drop
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 3:
Technique: Dyno and Balancing
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

Boulder Route 4:
Technique: Heel hook and Balancing
Difficulty: 4/5
Attempts: 4/10
Progress: (90%)

6/5/2012

Feel like im letting everyone down. Trainers are saying that i could pass the preliminaries and enter the finals for my category but i didnt complete a lot of routes during training which i should be able to do them by now. Competition on Friday, gotta wake up!!!

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
35 moves x 1

Technique Training:
Boulder Route 1:
Technique: Cross and Dynamic
Difficulty: 4/5
Attempts: 3/10
Progress: (100%)

Boulder Route 2:
Technique: Cross and Strength
Difficulty: 4/5
Attempts: 2/10
Progress: (100%)

Boulder Route 3:
Technique: Crimp and Side Pull
Difficulty: 4.5/5
Attempts: 3/10
Progress: (10%)

Boulder Route 4:
Technique: Balancing and Footwork
Difficulty: 5/5
Attempts: 4/10
Progress: (10%)

Boulder Route 5:
Technique: Dynamic and Locking
Difficulty: 4.5/5
Attempts: 8/10
Progress: (10%)

This post has been edited by Killerjeff88: May 6 2012, 11:22 PM

No more training. Resting up for Friday competition at Singapore.
Time to benchmark my skills.

Climbing Wall is almost done. Will be heading to Singapore tmr. Competition is on 11th May.
Dont think im truly ready for it yet but im going to benchmark myself nevertheless.



This post has been edited by Killerjeff88: May 9 2012, 10:00 PM

Didnt do well on Climbing Competition.
Got 91st place out of 188 participants and didnt make it to the top 8 finals.
It was my first ever competition tho and its a World Cup Standard Competition.
At least it was a great experience and I get to meet and take photos with World Cup Climbers
Now back to training for Malaysia Competition on 26th n 27th May!

Malaysia Climbers Achievements:
2nd place Men Novice.
2nd place Female Novice.
4th place Men Intermediate.
2nd place Men Open.

Really proud of them

This post has been edited by Killerjeff88: May 19 2012, 07:27 PM

Route Setters for the Competition:


Kim DongHyun (World Top 4 Route Setter and Chief Route Setter)


Yuji Hirayama (Climbing World Cup Champion 1998 and 2000)


Will upload more pics when my friend gets back from Singapore.

This post has been edited by Killerjeff88: May 14 2012, 08:36 PM

16/5/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
20 moves x 1

Power Training:
Jug Pull Up Hold
30sec

Jug Deadhang
1min

Sloper Pull Up Hold
20sec

Sloper Pull Ups
5 x 1 x BW
3 x 1 x BW

Pinch Pull Ups
5 x 1 x BW
3 x 1 x BW

Campus Board Deadhang (Open crimp)
5sec

Campus Board Hold (Open crimp)
10sec

Technique Training:
Boulder Route 1:
Technique: Cross lock and Twist
Difficulty: 3/5
Attempts: 1/10
Clear: Yes

Boulder Route 2:
Technique: Twist lock and Rock over
Difficulty: 3.5/5
Attempts: 3/10
Clear: Yes

Boulder Route 3:
Technique: Dynamic
Difficulty: 3.5/5
Attempts: 1/10
Clear: Yes

Boulder Route 4:
Technique: Pinch and Sloper
Difficulty: 4.5/5
Attempts: 5/10
Clear: No

19/5/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
21 moves x 1

Technique Training:
Boulder Route 1:
Technique: Crimp and Pocket
Difficulty: 4/5
Attempts: 5/10
Progress: (90%)

Boulder Route 2:
Technique: Dyno and Foot work
Difficulty: 3.5/5
Attempts: 1/10
Progress: (90%)

Boulder Route 3:
Technique: Cross and Swing
Difficulty: 4.5/5
Attempts: 2/10
Progress: (50%)

Boulder Route 4:
Technique: Dynamic and Pull Ups
Difficulty: 4/5
Attempts: 2/10
Progress: (60%)

23/5/2012

All prepared for competition this sat and sun. Resting on Thurs n Fri.

Rock Climbing
Endurance Training:
Lead Climb
5c x 2
5c (60%)

Technique Training:
Boulder Route 1:
Technique: Lock and Strength
Difficulty: 3.5/5
Attempts: 5/10
Progress: (100%)

Boulder Route 2:
Technique: Balancing
Difficulty: 3.5/5
Attempts: 3/10
Progress: (90%)

Boulder Route 3:
Technique: Balancing and Flagging
Difficulty: 3.5/5
Attempts: 2/10
Progress: (100%)

Boulder Route 4:
Technique: Dynamic and Core
Difficulty: 4/5
Attempts: 3/10
Progress: (90%)

Boulder Route 5:
Technique: Heel hook
Difficulty: 3.5/5
Attempts: 1/10
Progress: (100%)

26/5/2012

Competition Day 1.
10 Routes. Did only 6 due to time constrains (Could finish at least 8). Long queue, wasted time queuing up.
Total Points: 4300
Total Gained: 2400
Round 2 tomorrow. Bouldering. Will push harder to catch up.

Rock Climbing
Top Rope Route 1:
Technique: Endurance
Difficulty: 3/5
Attempts: 1/10
Points: 300/300

Top Rope Route 2:
Technique: Cross
Difficulty: 3.5/5
Attempts: 1/10
Points: 400/400

Top Rope Route 3:
Technique: Balancing
Difficulty: 3.5/5
Attempts: 1/10
Points: 600/600

Top Rope Route 4:
Technique: Overhang
Difficulty: 4/5
Attempts: 1/10
Points: 500/600

Top Rope Route 5:
Technique: Endurance
Difficulty: 2/5
Attempts: 1/10
Points: 300/300

Top Rope Route 6:
Technique: Endurance
Difficulty: 2/5
Attempts: 1/10
Points: 300/300

27/5/2012

Competition Day 2.
30 Routes. Did only 12 due to time constrains.
9th placing out of 43 teams. Not bad since my team is newly formed.
Time to get back to weight training.

30/5/2012

Competition Format (5min each route, 5min rest)

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Balancing
Difficulty: 3/5
Attempts: 3/10
Progress: (100%)

Boulder Route 2:
Technique: Balancing and Mental
Difficulty: 4.5/5
Attempts: 4/10
Progress: (100%)

Boulder Route 3:
Technique: Crimp and Mental
Difficulty: 4.5/5
Attempts: 4/10
Progress: (90%)

Boulder Route 4:
Technique: Dynamic and Crimp cross
Difficulty: 4.5/5
Attempts: 3/10
Progress: (90%)

Boulder Route 5:
Technique: Balancing and Footwork
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 6:
Technique: Side pull and Dynamic
Difficulty: 4.5/5
Attempts: 3/10
Progress: (10%)

Boulder Route 7:
Technique: Balancing and Mental
Difficulty: 4/5
Attempts: 3/10
Progress: (80%)

Boulder Route 8:
Technique: Jug and Cross
Difficulty: 3/5
Attempts: 1/10
Progress: (100%)

Boulder Route 9:
Technique: Crimp and Balancing
Difficulty: 4.5/5
Attempts: 3/10
Progress: (20%)

Boulder Route 10:
Technique: Cross and Footwork
Difficulty: 4/5
Attempts: 3/10
Progress: (80%)

1/6/2012

Starting back my Weight Training again. Revision before i get back to my routine on Mon.

Chest:
BB Bench Press:
12 x 2 x 36kg
8 x 1 x 36kg
7 x 1 x 36kg

DB Flat Bench Press:
12 x 1 x 14kg
10 x 2 x 14kg
8 x 1 x 14kg

Shoulders:
BB Shoulder Press:
8 x 1 x 20kg
6 x 2 x 20kg

BB Shrugs:
20 x 1 x 36kg
18 x 1 x 36kg
16 x 1 x 36kg

Back:
One Arm Row:
10 x 2 x 12kg
8 x 2 x 12kg

BB Bend Over Row:
10 x 4 x 26kg

Biceps:
DB Alternate Curls:
10 x 1 x 12kg
9 x 1 x 12kg
8 x 1 x 12kg
7 x 1 x 12kg

DB Alternate Hammer Curls:
6 x 1 x 12kg
7 x 1 x 12kg
6 x 2 x 12kg

Legs:
BB Deadlift:
14 x 1 x 26kg
12 x 3 x 26kg

Calve Raise:
20 x 4 x 26kg

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

Triceps Kickback:
12 x 4 x 10kg

Cardio:
30sec Each
15sec Rest

Star Jump
Cross Crunch (2kg)
Lying Leg Raise
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (2kg)
Burpees
Knee to Elbow Planks
Russian Twist (2kg)
Squats (2kg)
Rope Skip