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| Messages 1 - 7 of total 7 in this topic |
GDavis
Social climber
SOL CAL
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Topic Author's Original Post - Sep 18, 2014 - 05:14pm PT
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Hey kiddos
Looking to add to a strength training program I'm working on this winter, I have a 4-week cycle I'm looking to do with weighted hangboard exercises a la Mike Andersons new book. He recommends supplimentary exercises after, I was curious if anyone plays around with mixing heavy weights with hangboards?
The limiting factor I would think would be grip/shoulders, so I'm working on a 5/3/1 powerlifting program for 4 weeks with less stress on Squats that can be done AFTER a warm up and hard hangboard session. I shouldn't be so drained that I can't do power cleans and deadlifts, right?
Afterwards I'm going to be moving to kettlebells before ditching weight training all together towards the end of the season to keep lean. Let me know if IM GONNA DIE.
Grg
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goatboy smellz
climber
लघिमा
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Sep 18, 2014 - 05:55pm PT
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I do weighted dips and pullups on the same days as shoulders and back. I don't follow a 5/3/1 program right now but have in the past. Now I rotate shoulders/back/traps, arms/chest, core/legs then rest day then repeat.
If you are too "drained" for power cleans and deadlifts after weighted hangs all depends on if you are trying to add muscle mass, maintain current levels or cutting weight.
If adding mass and you are to tired then you are not eating enough and getting enough sleep. Adding mass generally needs a nutation ratio of 50% protein, 40% carbs, 20% fat.
If you are drained while maintaining current levels then same reasons as above except nutrition levels should be 50% carbs, 40% protein 20% fat.
If you are cutting then you will always be tried and like you said drop the weight training and move on to HIIT training to lose weight while maintaining muscle mass.
This is a good calculator to estimate your nutrition micros, the ratios I mentioned above is just a guideline.
http://iifym.com/iifym-calculator/
Yes you will die after its all over.
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GDavis
Social climber
SOL CAL
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Topic Author's Reply - Sep 18, 2014 - 06:16pm PT
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Not looking to add mass, hypertrophy to be avoided outside of smaller muscle groups (fingers forearms etc). I'm good at staying lean and I'm not eating enough to gain weight. The IIFYM idea comes from bodybuilding where performance isn't necessary only output - I don't recommend following this diet for high level athletes.
No need to cut as I am not looking to be shredded only perform exercises and eat well in this cycle. My diet is almost entirely whole-food with *some* suppliments, I'm good there and have good coaching for nutrition.
I'm doing 2/day workouts 5x a week with one active recovery and am getting used to where my metabolism is at and what kind of work rate I can keep up, just curious about hangboard specifically and climbers who train with heavy lifts - if it helps them. thanks for your input!
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NutAgain!
Trad climber
South Pasadena, CA
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Sep 19, 2014 - 04:07pm PT
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Gdavis, by nature I am a lazy dude who should be in utterly terrible shape, but through some luck of genes or whatnot I manage to stay in reasonable body shape (edit: but weak cardio endurance and mediocre strength) by doing nothing. I do avoid most junk food though.
My question is this: are you just super-motivated and stay on top of your schedule like a mo-fo, or do you have few other demands for your time? I would consider myself doing well if I got in 2 work-outs per week, not per day.
Especially when you factor in the need for sleep to get proper conditioning, when family and job responsibilities encroach... basically I carve out more time by eliminating sleep when things get demanding. Either that or I would just need to completely eliminate supertopo from my diet to be more focused and productive while at work to make more time for other stuff.
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GDavis
Social climber
SOL CAL
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Topic Author's Reply - Sep 19, 2014 - 04:09pm PT
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Nice, thanks for info. Looking forward to digging into that as well. Mike's book focuses on hard rock climbing while I'm sure Steve House's book is more for alpinism. Both great but require different training schedules.
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GDavis
Social climber
SOL CAL
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Topic Author's Reply - Sep 19, 2014 - 05:23pm PT
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crazy mofo who only trains. no kids or girls or nonsense like that.
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