Congrats on the PR! That’s a nice strokes-per-minute pace.
thanks codger.
today:
DL 45x5x2, 135x5, 185x5, 225x5, 245x5@6, 260x5@7. 275x5@8, 275x5@8
Incline DB Bench 55s x8x4
row 2366m to get to 17500 m left to go.
5 min w/u
6x1000m/2:00 rest
1: 4:10.1 / 21 s/m
2: 4:09.3 / 21 s/m
3: 4:09.2 / 21 s/m
4: 4:07.2 / 20 s/m
5: 4:07.9 / 21 s/m
6: 4:06.5 / 21 s/m
last 5 20:40.1 / 2:04 ave 500m
5 min c/d
10 min w/u 2275 m
FSQ 45x5x2, 95x5, 135x5, 145x5@6, 155x5@7 x 2 sets - wrist really the issue here. legs fine.
BP 45x5x2, 95x5, 135x5, 155x5@6, 165x5 @7 x2 sets
20 minute rate build each 4 minute segment going up from 16 to 18 to 20 to 22 to 24 - 4524m
1500m to close out the 100k holiday challenge (6:45)
Fly tomorrow, then off Xmas eve and Xmas.
See y’all 12/26!
HBBS 45x5x3, 135x5, 185x5, add belt 205x5@6, 225x5@7, 235x5@8,8 - solid
press 45x5, 65x5, 95x5, add belt 105x5@6, 115x5@7, 120x5@8,8.5
pull ups 6 min, 29 reps
lunges 6 min b/w 30/leg (fwd, rev, lateral)
strict toes to bar 8-5-5
45 minutes
“Mortimer, we’re back!”
BP 45x5, 95x5, 135x5, 155x5@6, 165x5@7, 175x5@8.5, 170x5@8 with brother in law
“coached” him squatting too.
then
5 min w/u
50 cal - 40 cal - 30 cal - 20 cal - 10 cal rest 1:00 between pieces
50 cal 2:49.6 / 724m/ 1:57.1 /22
40 cal 2:17.8 / 584m/ 1:57.9/ 23
30 cal 1:39.8 / 430m / 1:56.0 / 24
20 cal 1:02.2 / 277m / 1:52.2 / 27
10 cal 27.6 / 129m / 1:46.9 / 30
5 min c/d
Child was up at 1045, 1245, 330, and 530. Since I was the only adult in the house to get a reasonable night’s sleep, I took him from 6am until 1230. then trained.
RDL 135x10x3
push up 54 in 6 minutes
inverted row 51 in 6 minutes
arms 3 sets each
finished up the rest of the BP day’s plan. Going conservative on the reps for lunges/push ups/ inverted rows since they are novel
5 min w/u
20 min steady state, in chunks of
4:00/16 spm + 3:00/18 spm + 2:00/20 spm + 1:00/22spm x 2
4:00 - 889m - 17 s/m
3:00 - 673m - 18 s/m
2:00 - 455m - 21 s/m
1:00 - 232m - 23 s/m
4:00 - 895m - 19 s/m
3:00 - 678m - 20 s/m
2:00 - 456m - 21 s/m
1:00 - 236m - 23 s/m
5 min c/d
back in stl, but on a completely different side of town.
w/u
3 rounds
5x Goblet Squat, RDL, Pull-up, Press (each arm) w/ 35# db
then
100 cal row for time - 6:18.8 1534m 21 s/m
rest 5 min
6:19 for distance - 1545m 22 s/m 99 cal.
Today:
5 minutes assault bike
”foam roll” 10 passes on all the big groups
inchworms x 5
bw squat x10 x 3
push ups x10 x 3
good mornings (bar) x 10 x 3
OHS (bar) x 10 x 3
2 minutes on the ATP https://www.westside-barbell.com/products/the-westside-barbell-athletic-performance-platform-aka-belt-squat?variant=31462170188
deadlift 135x4, 225x3, 275x2, 315x1@6, 335x1@7, 345x1@8, then 275x4x4@7, about 3 min rest between working sets. Deadlift Bar
”strongman medley” 3 rounds - planned on 5 rounds but had to stop at 3 to get to a work breakfast.
8 goblet squats x 24kg
60 m hug carry x 70 pound DBall (i.e. 30m down and back)
30 m prowler w/ 140 # on it
100m ski (21.9, 22.5, 22.8)
2 minutes rest
Trained at my old old gym, Project Deliverance while I’m in StL for the week. Headed back tomorrow AM to ski more. Nice to do some other movement patterns. The deadlift bar is nice but I forgot the knurl on that beast is pretty harsh. Hug Carries were the worst out of this medley but really enjoyable because of the variety.
Knocked the airport off of me today:
Jump Rope - 3 minutes continuous and unbroken, various jumps - kind of surprised me, to be honest. I wasn’t going full boxer step or double unders or anything, just nice to see that I can still do stupid human tricks easily
Bodybuilding circuits - 30 minutes, 24 sets, 8-20 reps each, no where in the vicinity of to failure. I’ve talked about these before, so I’m not going to retype them.
Treadmill - 1 minute @ 6 mph + 2 minutes @ 4 mph x 4 rounds. Nice and easy, and another good compliment to rowing.
45 minutes total.
Signed up for Dark Horse Rowing’s online Crew. I’m going to run their 8 week 2km program (the 101, not the 201) and see how that goes. It’s a little pricey (39/month) but looking around the online portal, I’m impressed with the level of detail of each workout. No templates, just each workout coached within an inch of its online life.
I am not setting any performance based goals for this year. I have some ideas in my head of things I’d like to check off, but my focus will be on attendance and compliance goals, like 5 sessions a week, etc, and let the cumulative effects raise the floor of performance. This isnt training without a plan, this is planning to account for my particular obsessive streak. I want to enjoy working out and get better at it; not get stronger and better conditioned by turning myself in to a slave to numbers.
Another low stress day.
HBBS 45x5x3, 135x5, 185x5, 195x5, 205x5x2 - easier than I thought they would be given that it’s been a minute since I’ve squatted.
Press 45x5x2, 65x5, 85x5, 95x5, 100x5, 105x5x2 - also, very very easy
Pull-ups 8 min AMRAP, done as x4-5 EMOM. 36 total.
Leg raises 8 min amrap, done as 8-10 EMOM. 70 total.
45 minutes on the nose and not difficult at all. sRPE of 6ish.
I’m rechecking my assumptions. The Dark Horse workouts aren’t too long, per se, but I don’t think I’m in a place where I can dedicate a lot of resources to focused, performance based training. With Commute and changing, I know I can get 45 minutes - enough to do good work and get out - 5-6 days a week, and I should program with that constraint in mind.
I’m leaning toward:
M - lift
T - row intervals
W - lift
R - row steady state
F - lift
S - (optional) “fun” workout - no barbell, no ergometer, but a good way to get some additional training in for me and my wife a break while kiddo is in child watch. Things like body building circuits and treadmill or bike work.
alternatively, my set up might be
M - row intervals
T - lift
W - “fun”
R - row steady state
F - lift
weekends off.
I might even alternate the two based on what’s coming up on the weekends.
We’ll see. I keep coming back to the important point that attendance and consistency is going to be more useful to me than anything else.
first time on the erg in 9 days. a bit rusty but pretty solid.
5 min w/u 1058m
20 min steady state - each 5 minute go up in rate from 16-18-20-22; 17-18-20-24 was my actual. last one was high because the lady on the erg next to me challenged me to a sprint minute to finish out our pieces, which was fun. 4380m
5 min c/d 1109m
a good day to finish out a good low stress week.
A little short on time
DL - 45x5x2, 95x5, 135x5, 185x5, 225x5, 255x5, 270x5, 285x5, 300x5x2
BP - 45x5x2, 95x5, 135x5, 155x5, 165x5, 175x5x2
in about 35 minutes.
Lots of playing in the snow with the kiddo this past weekend.
HBBS bw x5x4 while waiting for rack 45x5x2, 95x5, 135x5, 165x5, add belt 185x5, 205x5, 225x5, 250x1 - moved very well. we’ll call it @8 for today’s purposes, 225x5x2
Press w/belt 95x8, 105x8, 110x8@8, 110x8@10 - weird spasm in mid back on the right side of the spine and weird spasm in right forearm. 100x4@10 - same spasms, shut it down.
Chins 6 reps x 5 sets (i.e. after changing the weights during the press to try to save time).
~35 minutes excluding waiting for the rack.
mixed bag but good “official” start to this block with the squats. Press will be fine next week, probably.
weight and waist this AM:
185 pounds
33 1/8 inch
5 min w/u 1082m
supposed to be 10x :30/1:30 row intervals; goal was to average 150m/interval. kind of a weird day all around and I guess more fatigued than last time I did this workout.
here were the intervals.
152m/36spm - 156m/40spm - 152m/34spm - 152m/36spm - 150m/36spm - 149m/38spm (blew up, got off machine, walked around) - 145m/32spm - 142m/30spm - 144m/30spm -146m/32spm. 1487m total. on 11/6 I did 1465m total, and on 12/17 I did 1171m for 8 rounds. Tough to truly compare apples to apples but actually looks like today was quite a bit faster than those.
like I said, weird. Also, Ive never paid attention to Drag Factor before, but now I’m getting more info from the Erg Data app. Looks like my typical drag factor is pretty low, and I could stand a little higher drag.
Used a higher damper setting (5 as opposed to 3) than normal today, but didn’t connect to ErgData b/c of being in a rush. Also, skipped yesterday - tired and DOMS.
20 minutes
each 5 minutes go up in rate from 16-18-20-22.
0-5: 1080m/16
5-10: 1128m/18
10-15: 1154m/20
15-20: 1188m/22
RPE 6.
Quite a bit better than last week’s effort. here are previous times I’ve done this exact workout:
10/26: 4406m
11/24: 4470m
12/13: 4639m → RPE 8+
12/24: 4524m
1/10: 4380m
good trend.
Deadlift 45x5x2, 135x5, 225x5, 315x1, 335x1 ← this no knurling bar is killing my left hand, 265x5x3 ← too light, but at least I moved fast with a flat back.
1ct pause bench 45x5, 95x5, 135x5, 165x5, 185x1, 200x1, 165x5x2 ← solid, if not easier than it should be
feet up bench 135x8x3 ← first time doing these. Weird on such a low, skinny bench. weight was fine, about a @6.
goblet squat 100x8x3 ← first time in a long time. Dude after me in the rack tried to do a circuit during morning rush and followed up his 135 pound quarter-squat kipping pull up jump rope push up routine with 190 pound snatch grip, semi sumo stance DLs. so… Goblets instead. good quad pump, and as always just holding the DB the real challenge here
db row 6min amrap (120 total 55#db) - pretty solid. 5 rounds of 12 reps each side, basically. I just grabbed the next DBs I saw.
50 minutes total and not smoked energy wise after. so, at least I’m in really good shape/have good recovery.
Weird day yesterday and below zero windchill.
Today:
HBBS 45x5x2, 95x5, 135x5, 185x5, add belt 225x5, 255x1, 230x5x2 - goooooood.
Press 1.0 with belt 100x8x5
Chins 43 in 9 minutes (5,5,5,5,5 - on the minute, then 3,3,3,3,3,3)
Curls 25s x 10x3
first w/u to last set was 46 minutes. I only really track total time because it’s a good way to understand if I’m improving work capacity, which, it seems like I am.
5 min w/u
10x1:00/1:00 2696m no round less than 265m, 25s/m avg
5 min cd
crunch 25x4