Power Club 788 13-19 Jan 2025

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Hoseyb

Well-Known Member
Joined
Sep 22, 2006
Messages
605
Location
North Wales
Keen been, and done for the week.

M rest
T route setting. 3x16m 6a, 6a+, and 7b+. Morning spent putting up the rough drafts, each route involves hauling 25-50kg to the top of the wall (easier routes tend to be heavier) then making up an on grade version that fits my sensibilities and feels fresh. Each route is normally put on in a 1-1.5 hr drop.A drop involved a lot of holding heavy things in position, and maintaining core intensive body shapes to do so. Afternoon is similar to boulder setting, climbing and re climbing until it is possible, on grade and non peachy/ cruxy. As well as making it as flowy and cool as possible. Then you climb the other setters stuff for grade comparison and quality check. A very tiring day.
W Rest.
T First outdoor session of the year, had a few hours to kill in Betws y Coed so went to Rhiw Goch. Did Gap of Rohan 3rd go, got annoyed by White Rider, did the top of Moria. Not really my sort of place but was a sunny and social time. Then went exploring in the woods below Craig Dinas, no treasure but a good slog around.
F Rest
S work, a bit of route maintenance so a handful of easy routes climbed.
S limit bouldering with the lovely wife. Warmed up on a bunch of v3-4, with 6x v5, completed three v6 and thrashed around on a couple of 7&8's
 
M - 12 hr shift.
T - 12 hr shift. Booked Margalef end of next week.
W - eve, TCA, 120 min. 4 whites (3 flash, 1 2nd go and should have flashed, missed a hold). 2 blacks (1 flash, 1 with a bit of effort, did it twice though), 2 blues (1 flash, one quick but had worked it last week). Also work on 1 black and 1 blue.
T - eve, TCA, 60 min. Feeling yesterday's session still but wanted a day off climbing on Fri. Circuits, 1x15° warm up, 1x30° warm up, 2x30° moderate, 1x30° tricky. All flash, 5 mins rest between. Some desultory pulls on a few pockets too.
F - run, 8k, "undulating", pavement, 53 min. Took it easy.
S - Ogmore, mushroom boulder. Completely soaked when we arrived, but thankfully almost no rockpool to bail out. We persevered with chalk and towels and soon could start trying some moves, and it continued to dry through the session. Repeated Travesty (7A) and the mantle (6Cish?) straight up, then stuck in to trying the moves on The Fisherman (8A). Nice to be able to try these individually as the beach level was really high. Did the last couple of (easier) moves, and made progress on the middle crossover, latching the hold but not quite holding the swing. Then distracted as the other (even wetter) side of the boulder was just about dryable, so could try Mushroom Roof (7B). This had got away last time I was here, when I left it too late in the session for a long effort boulder like this. Didn't make that mistake again, and got it done in a few tries, not without some wild swinging about though. Then back to The Fisherman, really psyched to stick the first move a couple of times. Second time I got it I did the short cut finish straight to the lip of Fisherman's Friend (7C). Keen to put some more time into the full line as it feels within the realms of possibility now. Top day with a good crew.
S - felt ok after big day yesterday, apart from DOMs in lower legs after Fridays run. Aft, TCA, 90 min. Nothing new and not much energy for projects, so did some of the "comp" set (TCA comps are laughable nonsense these days). Some fun problems that I might have ignored. More pleasingly managed a black that I'd spent a couple of sessions on previously.

69.5 kg
 
M
T Typewriter pull ups and sloper hangs
W
T Millstone with Lagers. Absolutely boiling T shirt fun. Did the classic 70s style wall and the bizarre metal rash which is like an easier version of keyhole traverse. Obvs got pumped and tore my skin on the lovely little rugosities
F The works for my annual visit. Fuck, the coffee is really genuinely good there. I climbed until I couldn’t and really enjoyed it. Might even go again
S
S Kettlebell and dumbbell wrist work
 
@Duma fyi I've merged your thread into this one as there were two for this week.
 
Evening chaps

Week 3
M - strength (3x10x16kg squats, 3x10 pressups, 3x3 pullups, 5 min dish, 100x16kg kb swings). Stretches, mostly hips + hams). 5k jog.
T - strength + stretch, 4k jog
W - strength + stretch
T - strength + stretch, works climbing reds (F5 i think)
F - strength + stretch
S - parkrun <28:00, Rubicon session, hello Nik 👋 All the easiest stuff was wet but managed, eventually, to lap Miller's Tale a few times. Stretch.
S - strength + stretch

Pleased with all that.

72kgs (ideal 65, maintaining for now)
 
Weirdly I can't see this thread if I go into the pc sub forum. Also I can't see Hosey's original post?
So it seems somehow I had set Hoseyb to "ignore". No idea how I'd managed that, certainly unintentional! Guess that's why I couldn't see this thread?
 
Thanks Hosey for starting this week.
Look forward to the trip report Duma.

83.7kg this week. 11kg gain since the operation in October.

Monday -
Tennis after work. Fun, but need to relax and remember I’m a beginner. Adjust my expectations accordingly.

Tuesday
Fingerboard
18mm edges. 4x10s hangs total weight 97kg
12mm edges. 4x 7s hangs. Total weight 77kg
3x8 pull up on lattice rung
1hour peloton

Wednesday
Rest

Thursday
18mm edge finger board
5x10s hangs. Total weight = 96kg
12mm edges. 5x 7s hangs. Total weight 76kg
3x8 pull ups. 3min rest. Lattice jug rung

Friday
Rest.

Saturday
1 hour of tennis

Awesome Walls in the afternoon
3x10s hangs. BW + 10kg = 95.8kg
Moonboard session.60mins
Tried 8 problems, 7 benchmarks. 4 new ones.
Good session.

Sunday
2 hours of tennis
 
Next week STG: Recondition body with regular indoor climbing and gym - mostly but a bit of shoulder fatigue. Keep very careful with elbow - pretty much so. Learn to do stretching at home - no chance, too lazy. Mix in a bit of gentle fingerboarding - nope.
The usual STG: Stay focused and don't make silly mistakes - n/a. Do something challenging and inspiring on a rope (fuck above a pad) - nope. Keep in regular contact with suitable friends and partners - keeping trying and touching base with several people. Falling practise if I do routes indoors or out - yes on Monday but only small ones on Sun, should have gone bigger. Look after injuries - mostly but some bonus niggles cropping up, (gym x 1) - yes, if weak, elbow rehab x 2 - x 2, shoulder rehab x 2 - x 1, stretching x 3 - x 3.


M - Indoor routes @ Summit Up. F6a+, F6b, F6b+ F6c, F6c+, F7a, F7a. Practise falls on most. Elbow was a bit more manageable and the harder routes were no worse than the middling ones. Nearly came off several moves in a row on the first F7a and my lungs were aching for a while after. First time I've tried hard on indoor routes for a couple of months.
Light gym session, bit of cv, bit of core, bit of conditioning. Stretching session.

T - Rest. Stretching session. Should have run, didn't.

W - Indoor bouldering @ Summit Up. 6 x V2-3, 6 x V3-4, 8 x V4-5 (5 flash, 1 x 2nd go, 2 x worked, plus attempted 2 more), 2 x V5-6 (1 flash, 1 x 3rd go). Slow-paced session, kinda fun despite some novelty comedy starting move gimmicks. Backed off a few things due to elbow. Elbow sore from mid-way through but no worse near the end.

T - 40 mins walk. 10 x V1-3. Elbow not too bad in the morning. Shoulders tired and achey from some pressing moves at SU. Elbow rehab. Should have stretched, didn't.

F - Gym. Misc VeryWeakWeights(tm) and conditioning. Before I went I felt good, positive, well-rested from Sunday's gym but also energised from activity since then - so naturally was slightly worse than usual, the weakness continues unabated. Elbow rehab (fine). Shoulder rehab. Stretching session. Elbow pretty decent in morning. Neck sore and tight. Noticed a surprise bonus left arm tennis elbow niggle :rolleyes: I think I did it on a crimpy left arm lock at SU on Wednesday - proving the maxim that Fat People Aren't Allowed To Try Hard.

S - Easy Trad (tm) @ Stainland Quarry. 4 new routes VS-E1. Good elbow active rest. Cuddles with Norman the whippet and Monty the 13 week old labrador pup. Very decent half of Grand Central IPA in the 1885 after.

S - Leg day @ The Very Fucking Big Depot. Walked approx 17 miles back and forth along the wall between routes. Also F6a+, F6b, F6b+, 4 x F6c, 2 x F6c+, and tried 2 more F6c/+ but was too tired. Only small practise falls. Stamina was....errr.....it wasn't. But it's early days and I was keeping it steady due to elbow. Golfer's elbow only minorly sore after. Bracchialis a bit sore too. Cuddles with Robyn the spaniel in reception.


Decent week, despite being weak and unfit - but my body is feeling a bit better overall.


Next week STG: More shoulder mobility. Continue with conditioning. Continue with gradual intensity increase on elbow.
Learn to do stretching at home. Mix in a bit of gentle fingerboarding.
The usual STG: Stay focused and don't make silly mistakes. Do something challenging and inspiring on a rope (fuck above a pad). Keep in regular contact with suitable friends and partners. Falling practise if I do routes indoors or out. Look after injuries, (gym x 1), elbow rehab x 2, shoulder rehab x 2, stretching x 3.
 
Power Club

Mon - boxe.
Tue - weights in freezing temps.
Wed - boxe.
Thu - farmer's in freezing temps.
Fri - weights and TRX in freezing temps. Nice superset with lat pull downs and TRX overhead plank/pulls.
Sat - boxing bag in freezing temps.
Sun - weights.

Hard week, very cold at the garage, it took a lot to train properly.
 
M - stretching
T - stretching and the works, murples I think, or maybe yellows…
W - stretching
T - stretching and the works, maybe this one was yellows??
F - yoga and stretching
S - Rubicon with Sam, met Murph and Rick. Bloody freezing. Sam had a disappointing session on the proj, I however managed to pull on to the start for the first time!! A few more sessions and I might be able to try and do the first move… also did Millers Tale with Murph and Rick, which was a bit wet at the top.
S - was talk of outside in the morning, then this changed to wall in the afternoon, this changed again to wall in the evening. And then everyone was tired so we didn’t bother.

Not a classic week but seems as though my continued stretching is paying off as apparently my yoga on Friday didn’t look too shambolic…
Everything felt quite hard work, felt a bit lumbering and graceless. Hopefully better next week…
 
Power Club, some copied from Sharkathon

Monday - Edge Lifts up to 70kgs. Tried hard for an hour and a half on the circuits, felt really good. Then 4 sets of 8 at 67.5kgs on the bench, 4 sets of 8 pullups, 6 supersets of 12 pushups and 30 second superman plank holds

Tuesday - rested

Wednesday - Board session, felt crap turning up but then had a good long session, warmed up on the assisted one armed hangs (16kgs off, 7 seconds per side), and then hour and a half of yarding. Then benched 75kgs for 4 sets of 6. Accessories were 6 supersets of 12 chest flys and 12 seal rows with 15kg dumbbells and then 4 supersets of 12 per arm(!) 12.5kg dumbbell hammer curls and 15 x 15kg skull crushers.

Thursday - Edge Lifts, 3 x 20 finger curls @ 25kgs then lifted up to 70kgs. Short but good session on new yellows. Then backsquat 3 sets of 8 at 85kgs. 5 sets of 4 assisted pistol squats, right knee made it just about. 5 x 5 Reverse Nordics, 4 x 20 second superman planks and 3 x 8 side plank leg raised per side as supersets.

Friday - rested

Saturday - Stanage up from Hathersage then the Works. Did some very nice climbs, also edge lifts up to 70kgs. Then trained bench at 5 sets of 3 at 80kgs which was going nice and fast, then 5x5 weighted chin-ups.

Sunday 20th - Weighlifting in the morning, Snatches, then squatted 6 x 6 at 90kgs, then did 6 supersets of nordic curls and inchworms. Then climbed a the depot for an hour and a bit, did every black in the centre, very nice. Then the real kicker; 6 supersets of 12 overhead dumbbell presses and arnold presses with 10 and 7kgs respectively. 144 reps. Tough. Beasted, and ready for a monday rest :)
 
Rejoining...

M - 4 mile walk. Home board pm, mostly bigger moves / larger holds, plus some stretching.
T - Wall. Mostly board (best I've felt in a while), tried the campus board having not touched it for a year or more. Nearly managed 146 both sides, but not quite. Then some ok goes on harder things downstairs.
W - 4 mile walk. Bit of shoulder press, bench, etc in the evening.
T - 10 mile walk. Fingerboard pulls. Up to 80kg x 3 but then dropped back to 75kg as they felt hard. Taking a while to get back into these, and perhaps I'd be better off doing them before being out all afternoon. Managed 95kg x 2 in September and that was just a random session.
Then some more board, also not amazing. Plus a few wide weighted pull-ups and locks.
F - 13 mile walk. More push weights in the evening. Failed on a set of 80kg and had to awkwardly hoik the bar off.
S - Comp on at our usual wall, so popped to one of the others locally which made a nice change. Ended up seasoning various steep compression comp style things (which I don't do very often) and felt battered by the end.
S - Rest

Generally feel good, but long dog walks coupled with trying to keep losing weight is probably responsible for not always feeling full power. Got down to 104.something this week, which is 10kg less than my injured / mostly inactive heaviest point this year. Secret weight loss weapon is the weight vest of shame™, which is now set at 10kg, and there to sporadically remind me how shit it feels to try to climbing anything at 18stone.
 

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