Steroids, Strippers, and Strip Mall Ninjas

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: 531 for CRASHB

Post by Fuzzy Dunlop » Wed Jan 05, 2011 2:58 pm

Week starting 01/03

M - Bench Press: 225x5x3,Squat 235x20, DB Rows 110x5x5, DB BP 65sx10x5
T - Row: 7x500m, 3 min rest (133, 138, 142, 147, 150, 145, 145) avg: 1:42.9
W- Row: 4x1000, 5 min rest (325, 335, 342, 342) avg: 3:36(1:48split)
R - OHPress 135x5,5,7, BP 225x2x6, BackExten 6x15
F - Row: 22/28SPM int: 5x 2/2min, then 500m (upped damper to 7.5) 1:30.4
S - OFF
S - Row: 2k test 6:58.3

Those couple weeks of slacking/being hurt slaughtered me. 4 by 1000 is an absolute hell even though I tried to take it easy on the first one. Not sure if I want to test this week.
Not all that disappointed with the 2k test on Sunday, I had slacked pretty hard over the holidays. I think I could have done better if I would have settled into my race pace sooner, I think it was at least 10-12 strokes >34SPM and <1:40 split with about half of those probably in the 125-130 range. It was a real fucking shitshow from about 1000m down, split even crept up to 1:56 at one point. Also threw in a power 10 at 1500, 1000, 500. The first one helped, the last two were brutal.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: 531 for CRASHB

Post by Fuzzy Dunlop » Mon Jan 10, 2011 7:02 pm

Week beg: 1/10/2011
[6weeks out from CRASHB] Moving back to 531 wk1... probably just stay at the WK1 of ramping up to a 5+ RM until 2 weeks out from competition. Want to preserve some strength but leave something in the tank for my erg workouts. Either 531 wk1 or may just play around with sets/reps without going too heavy. The 531 4 days of lifting is the best schedule for squeezing in on top of erg workouts.

M - BP: 175x5, 200x5, 225x6(1-2reps off max), DB row 95x10x5 + DB BPx15@60,60,60,60,55, 3x DB Curlx 10-12+ 6-8dips
T1 - Squat: 275x5 did not feel good; Goblet Sq: 10x105,110,115,120; pullups/abs
T2 - Row: 3x1000m + 3:30 rest: 3:19.3, 3:34, 3:45
W- Heavy Bag - 6 rounds 2on 1off Bas Rutten, stretch. skip night row for C's game
R1 - Press: 135x5,5,6 BP: 225x2x6, pullups 5x5-6, superset:135x4press, 4pp, 4jerk
R2 - Row: 12x(30s on/30s off @ 1:37-1:38), 5x(1:00on/1:00off @ 1:38-1:46), 3x(3on/3off @ 1:42, 1:48, 1:45) FELT STRONG ON ERG
F - Row: 10min warm up, then 10x Start(1/2, 3/4, 3/4, 3 all out then settle down slowly to 32SPM ~ 12 strokes/120m total), then 500m= 1:29.1 *PR*, then 10min(20,22,24,26,28SPM)
S - OFF
S - OFF

Really want to get to TPS on Saturday, hopefully back isn't too jacked up... Back is too jacked up. Gotta be from pulling hard in the catch position on the erg. Just doesn't feel right squatting. May keep up the goblet squats going forward but gotta lay off the barbell until after CRASHB. Not going to make it to TPS this weekend, maybe next time. Not too disappointed in my 1000 times for Tues considering I squatted earlier today, legs were dead for the second and third pieces.
Last edited by Fuzzy Dunlop on Mon Jan 17, 2011 9:42 pm, edited 1 time in total.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: 531 for CRASHB

Post by Fuzzy Dunlop » Mon Jan 17, 2011 9:42 pm

Week beg: 1/17 [5 weeks out from CRASH B]

M - 6x:BP 225x3+ DBRow 110x6, 3x OHPress95x10 + 6 pu, 3x 10 dips+10curls
T - 8x500m (138.4, 138.4, 138.3, 141.6, 144.9, 143.x, 148, 147) avg= 142.45
W- OHPress 135x6,6,7, BP 225x2x6 + DB row 120x4x6
R - 6:30am Row:3x1000m 321.8, 328.6, 338.4. 330 rest after first, 4min rest after second
F - BP 225x4x6, 3xDBBP 60x15 + DBRow 95x12, OHP 135x2,2,3,3 + curls, then: row for 10mins SPM20...28
S - OFF
S - OFF - skip 2k test
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Mon Jan 24, 2011 7:33 pm

Week beg: 1/24 [4 weeks out from CRASH B]

M - OHP 135x7,7,8, BP 225x2x6 then Row: 2k TEST @ 656.9, Drag=130/131, (1st 500=138.8, 1st 1000m=320)
T - Row 8x500 w/2:30rest - 141.1, 140.9, 140.9, 140.4, 140.1, 141.0, 142.7, 142.6 (avg= 141.2)
W- BP 225x5x5+225x4, OHP 135x5x3, 3x(DBBP 60sx12+DBRow110x8), 3x8-10dips
R - Row 5x2/2 w/ DF=160,split 148-150, then 2 min SPM ladder 22-30-22, then 500m=133
F - OHP 135x8x6x5, BP 225x2x6 DBRow 115x6x6
S - OFF
S - Row 3x1000m w/ 4min rest 3:23, 3:33, 3:41

First 500m on Monday felt great, leveled out to about 32-33SPM after 3 partial, 3 all out strokes. Was staying tall and pulling around 138-141 felt great, had to consciously try to calm down to 143-144. The piece became a struggle from about 1100 to 500 (creeping up to 154-156 at some points). May have left a little too much in the tank, all out sprinted the last 15-20 strokes. I really thought I had a 6:40 CRASH B in my sights but there is nfw that is going to happen. I'd really like to break 6:50 now.

Tuesday- much better workout not going balls to the wall in the beginning. Very happy with my 500 times especially given that I tested yesterday. This tells me two things- 1)taking it easy on the first few intervals really helps 2)I left too much in the tank during the test yesterday.
Last edited by Fuzzy Dunlop on Mon Jan 31, 2011 8:09 pm, edited 5 times in total.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Tue Jan 25, 2011 11:03 am

If you still want to hit 6:40 you have to go full row-tard for the next 4 weeks. Also on your tests it looks like you start out fast and drop a little each split. Just my opinion but you'd be better off if you did the opposite. Example goal is 6:40. First 500 @1:41 next two at about 1:40 and the last one at around 1:39. You will feel like shit at the last split but at about 250 left just give it hell. It is psychologically much better to realize at the half way point that you are on pace and you only have 1000m to go. Also row your 4 x 1000 and other intervals same way. Start at a doable rate and keep it until the last one then try for a PB. This stuff all worked for me. Your times are really good by the way. Good luck!
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Jan 25, 2011 4:41 pm

Thanks. I've really been trying to get that first split of the 2k to around 143 and progressing down but I'm having trouble. I'm going to shoot for 5-6 ergs per week and have stopped squatting and pulling, will probably stop lifting all together soon. As suggested earlier I'm trying to start at previous workout average (for 500s, 1000s) and getting faster each round as opposed to all out then crash'n burn.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Wed Jan 26, 2011 12:41 am

Oh one more thing, are you doing any training at low rating? I.e. 2 min 18spm high drag intervals x 10 are a good way to build stamina and rowing strength. I think this is the sort of thing missing from the recommended workouts on the c2 site. It really helps. Concentrate on staying long and powerful through the stroke. I visualize pushing so hard with my feet that I break the rower in half. This is very hard training.
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Wed Jan 26, 2011 7:27 pm

Sandman wrote:Oh one more thing, are you doing any training at low rating? I.e. 2 min 18spm high drag intervals x 10 are a good way to build stamina and rowing strength. I think this is the sort of thing missing from the recommended workouts on the c2 site. It really helps. Concentrate on staying long and powerful through the stroke. I visualize pushing so hard with my feet that I break the rower in half. This is very hard training.
Not really- some SPM pyramids working from 20 or 22 up through 32 or so and back, but w/ normal drag. If i'm normally at 130-132 what would you consider "high drag"? What should I shoot for as a split for this? I'd like to give this a shot during Thursday's session.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Fri Jan 28, 2011 1:31 am

High drag would be what you typically use plus 50 or so. With a 5 on the damper my machine has a 150 DF that is what I will row my 2k at. So when I do these "heavy" intervals I go at a DF of 200. I like to be about 1:55 split. This is a hard workout and I'm not sure everyone advocates it. Critics say it increases injury risk because you are pulling hard so good technique is a must and these type sessions should be infrequent. That said, they seem to work.
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Mon Jan 31, 2011 8:12 pm

Week beg: 1/31 [3 weeks out from CRASH B]

M - BP 225x6x4 + 215x6x2, 3rounds DBRow 95x15 + BP 135x15, 3rounds PRow 135x8 + OHP 135x3
T - Row 5k 18:41.3 *PR* (SPM~ 25-28), then 4x250 @ <130 split
W- OHP 135x7,8,8 BP 225x2x6, Row 4x750m w/ 230 rest (230, 233, 236, 240) legs tired from 5k
R - rope, 16kg KB Snatch 5mins @ 10R+10L/minute, Row: 20,22,24,26,28,30 x2mins
F - OFF
S - BP 235x5,5,5,4 225x5, OHP 135x5, 5xDB row 120 x5. Row: 250, 500, 500, 5x power10, paddle10 (1000m)
S - 2k - 6:56

Was not an all out 5k, felt really good.

WHAT THE FUCK! I can't seem to break that 6:56 mark. I'm pretty pissed. Plan for splits was 144, 143, 142, 140. First 500 @ 1:42-143, first 1000m at 3:26 which is close to where I wanted to be. However instead of improving on the final 1000 I dropped to 3:30. Still struggling in that period from about 1100-1700.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Sun Feb 06, 2011 5:06 pm

Would really appreciate any and all input for the guys that have been helping me so far on this final 2 weeks of training.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Mon Feb 07, 2011 4:15 am

You gots to go full rowtard. To me it seems like you are cashing in on being fit but if you really want to get the times down you have to spend a lot of time on the rower. Technique is so important. About a year ago I pulled a 6:59 and then in November I started seriously training the erg sort of like you are. The problem was that after a month of that I tested and pulled about 6:56. Shaving the time gets way tougher. I got some coaching and I rowed a meet in Pittsburgh last weekend and pulled a 6:42.5 Im gonna row a meet in Cleveland next Sun and then do a mock crashb in my basement when the real one is. Just for fun :vom: :vom: :vom: :vom:

One difference is that I cut out everything but rowing and also my average session is at least 15k. Lot of time on that fucker. Also what kind of warmup and stuff do you do? I'm no expert but I would intersperse some hard interval work like 3x 2k or 5x1k with some long sessions 10k or so try to cap your rate on the long steady rows at 18-22. The following week you'll need to taper some, 2 days before maybe take off completely and then a nice easy 5k (with a fast 250m toward the end at race pace) the day before. Technique and drag factor play a big role too. Dial those in. I always try to finish my workouts with a brief race pace or better push so I have the sprint to the finish hard wired.

One thing you cannot cannot cannot let happen is a slowdown on the last 500 cuz you'll burn out bad. Lets say you want to pull 6:40 First 500 1:41 next 2 500s at 1:40 then hold the pace till the last 200 and drop the hammer. If you start seeing 1:42 or more on the last split you are fucked. You have to start smart. I think you know that but if not, there it is. Have fun!!
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Feb 08, 2011 12:54 am

Sandman wrote:Have fun!!
Liar.

Really though, thanks for the advice- I haven't done any longer interval, eg the 3x2k or anything as long as a 10k (which may be in the works tomorrow). My sessions have generally been around 4000m of work (8x500, 4x1000, 5k, SPM ladders for 20-30mins). Maybe try to work in a 3x2k and possibly "as long as possible @race-1" x3 or 4. Race pace has probably dropped to 143 since I couldn't break 6:50 this weekend.

Think it's worth trying to test again next Sunday?
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Feb 08, 2011 1:28 am

Week beg 2/7 [2 weeks out from CRASHB]

M - OHP 135x8,8,7, BP225x2x6, DBRow120x5x5, Row: 6x500-140 for the first 5, died on 6 @143 (tested yesterday)
T - Row 10k - avg was 159.2 so calc'd= 39:44, the paddled out for a few mins. threw down the last 250 or so at near full capacity, I think i'm going to be sore tomorrow. SPM around 21-23 for the most part.
W- BP 245x3,235x4,4 ROW: 3x1500m w/ 5 mins rest: 315, 318, 332.....EDIT: These times must have been 515, 518, 532
R - OFF
F - Row warmup, 3x2k w/ 7mins rest. 703.4, 716.3, 733
S - BP 225x5x5, DBRow 130x5x4, Row: 6x500, 230 rest 139.6, 139.4, 139.5, 139.4, 144+, 145+
S - 2/2 @ 20spm, high drag

BP dragging on Wednesday, probably needed another day of rest. Going to stop lifting on Saturday and will most likely try to repeat the 4x4@245 that I was supposed to have today(wed). 3x2k wasn't all that bad, first 2k @703 was very easy, SPM around 26 for the most part. I don't understand how my "all out" effort is only bests that by 7 seconds. 3x2k caused me to be fairly tired for Saturday's workout, didn't even bother with the last two 500s because they would have been around 150, I was burned out.
Last edited by Fuzzy Dunlop on Sat Feb 12, 2011 9:21 pm, edited 5 times in total.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Tue Feb 08, 2011 2:40 am

Personally I wouldn't test again all out. Working 2000m at capped rates might be good. All out testing takes it out of you. BTW if you just test and stop it is going to be much worse than if you than if you finish your test and paddle for 15 to 20 min afterwards. As counter-intuitive as it may seem you will feel much better.

This is hard stuff. Guy I met at the race told me most of his hardcore ultra marathon and triathalon buddies hate the 2k because it is such condensed misery. I suspect that may be an exaggeration. Ultras and tris have got to be equally miserable or worse. I suppose the erg is particularly bad because you really can go all-out. Worst thing that happens is you fall off the erg. If you are OTW you could drown, if you are on a bike you could crash etc. On the erg, fear of that shit isn't holding you back.
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Feb 08, 2011 8:15 pm

Maybe there isn't enough time for them during the 2k to get that runner's high. It has to be the worst thing I've ever committed myself to and when I talk to people who row OTW they think I'm insane for doing this voluntarily.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Feb 15, 2011 9:37 pm

Week beg 2/14 [1 week out from CRASHB]

M - 3X500m w/ full recovery 6-8mins- 128.6*PR*, 132.4, 132.4
T - 3x1000m 4mins rest- 320, 326, 336
W- 3min piece: avg 23SPM, 141.9 split. Maybe 4 strokes at 25spm but never went above that.
R - 8mins@2:04/23SPM, 2mins@22spm+2mins@32spm+3mins@22spm+1min@32spm, 7mins easy/paddle
F - OFF
S - 1000m warm up easy, then 4xstart(1/2, 1/2, 3/4)+10 strokes(got split down to about 1:20 for 3 or 4 strokes each interval), then 4x power 10 every 2minutes at slightly over paddle pace, 4 minute cool down, stretch/roll/laxball/mobility. felt good.
S - CRASH B 2011, Heat 29 erg 5, 6:49.4.

Sandman says I can hit 6:50 with the adrenaline of race day and I think that's a good goal.
Race plan -
I think I can get down to 143 w/ 2half slides and two pulls, 143, 142 (325/1000m), 142, 142 down to 220meters, 25strokes all out annnnnnnd collapse.

I really need to stay strong from 1100-1700.

***I just realized, on Tuesday, that I've dropped 5 seconds off my 1000m average for a 3x1000m since 1/30*** CC'd here: [S - Row 3x1000m w/ 4min rest 3:23, 3:33, 3:41]

CRASHB - started out with two or three hard pulls and settled early, much earlier than the majority of the heat. Very hard keeping myself that slow in the beginning, if you watch the replay my split is all over the place for about 800m as I kept slowing too much and then having to put down a big pull to get back towards the split goal. Staying slow really paid off as I blasted through the midpoint and the period from about 900-300 that has been such a struggle for me. Dropped the hammer on the last 200 and I think that may have been three or four pulls late at the most. Still very, very happy with my time.

THANKS TO EVERYONE WHO CHIMED IN WITH ADVICE AND ENCOURAGEMENT.
Last edited by Fuzzy Dunlop on Tue Feb 22, 2011 8:47 pm, edited 7 times in total.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Wed Feb 16, 2011 12:24 am

You are going to beat 6:50. I would not rest on the day prior. I would do the rest day instead on fri or thurs. The day before just do a steady 5k with a few practice power tens or starts thrown in. A day off before a race makes many guys feel stale. Make sure you warm up before the race. I always try to pull at least 3k varying the rate before a test. here is a good article for you if you havent read it already. http://athletesbooks.com/how-to-do-a-great-2k-erg-test/
Shut the fuck up and train

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Wed Feb 16, 2011 12:53 am

Thanks dood... I was a little afraid of that stale feeling after a day off and knew exactly what you were talking about the second I read it. the 5k tends to tire me out a bit on day+1, (think: quickly fatigued quads), so I will probably stick to power 10s or Starts (half/half/.75/10) with a paddle in between.

It's weird... I was warming up today and can get down to about 1:45-6 or so at 25 SPM. Then I try to race around 32/1:43 and I'm gassed. I think I'm going to row a 3 minute piece tomorrow capped at 26 and see where I fall without killing myself. I may be better off trying to get all the way down to 30 when I settle out but not sure want to go changing up my strategy now.

BTW I'm 5'9 203lbs-drag has been around 130-132. Is that too low?
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Sandman
Top
Posts: 1649
Joined: Fri Sep 28, 2007 1:51 am

Re: Human YoYo on the I-Beam to Nowhere

Post by Sandman » Wed Feb 16, 2011 1:13 am

coop wrote:Thanks dood... I was a little afraid of that stale feeling after a day off and knew exactly what you were talking about the second I read it. the 5k tends to tire me out a bit on day+1, (think: quickly fatigued quads), so I will probably stick to power 10s or Starts (half/half/.75/10) with a paddle in between.

It's weird... I was warming up today and can get down to about 1:45-6 or so at 25 SPM. Then I try to race around 32/1:43 and I'm gassed. I think I'm going to row a 3 minute piece tomorrow capped at 26 and see where I fall without killing myself. I may be better off trying to get all the way down to 30 when I settle out but not sure want to go changing up my strategy now.

BTW I'm 5'9 203lbs-drag has been around 130-132. Is that too low?
Drag is a subjective thing. Higher drag gives you more torque. Problem is it may tire you faster. It is just like gearing of a bike. Tradeoffs... Most male rowers like the 130s and in Australia I think they all test at 135 so you should be good there.
Shut the fuck up and train

User avatar
Spider Monkey
Top
Posts: 2154
Joined: Fri Apr 02, 2010 6:37 pm
Location: Somewhere, misunderstood and defying gravity

Re: Human YoYo on the I-Beam to Nowhere

Post by Spider Monkey » Mon Feb 21, 2011 3:54 am

Nice erging today. A friend of mine was a couple of ergs next to you. Super tall dude. Congratulations!
Bread and circuses.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Mon Feb 21, 2011 5:15 pm

spider monkey wrote:Nice erging today. A friend of mine was a couple of ergs next to you. Super tall dude. Congratulations!
Thanks... Everyone there, including most of the Jr girls was super tall and wiry compared to my stubby 5'9 ass. I am much too blocky for rowing.

Not sure if your friend is aware but row2k took pictures of what seems to be everyone... my heat pics start at the bottom of page 7 in the 3:15-5:15 album- http://www.row2k.com/crashb/photo.cfm?a ... 011&hi=yes
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Spider Monkey
Top
Posts: 2154
Joined: Fri Apr 02, 2010 6:37 pm
Location: Somewhere, misunderstood and defying gravity

Re: Human YoYo on the I-Beam to Nowhere

Post by Spider Monkey » Mon Feb 21, 2011 8:03 pm

coop wrote:
spider monkey wrote:Nice erging today. A friend of mine was a couple of ergs next to you. Super tall dude. Congratulations!
Thanks... Everyone there, including most of the Jr girls was super tall and wiry compared to my stubby 5'9 ass. I am much too blocky for rowing.

Not sure if your friend is aware but row2k took pictures of what seems to be everyone... my heat pics start at the bottom of page 7 in the 3:15-5:15 album- http://www.row2k.com/crashb/photo.cfm?a ... 011&hi=yes
Trout is freakishly tall, like 6'6". 5'9" is about perfect IMHO (for looking at anyway). As long as you've got some heft at that height you can pull some pretty impressive numbers.
Bread and circuses.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Tue Feb 22, 2011 7:41 pm

Week starting 2/22 - taking a light/recovery week

M - OFF - CRASH B Recovery
T - Jump Rope, KB halos windmills & get ups, stretch, roll
W- 5x2min Bas Rutten, run 1 mile 6:55
R - Jump Rope, 16kg KB Snatch 10 mins @ 10R+10L/min, played around w/ 2x16kg Jerk
F - Run 1, abs/low back prehab, stretch/roll/mobility
S - BP, Squat, RDL- 3x10 each @135, run 1/2 mile, stretch/laxball/mobility
S - Batting Cage/OFF

Not really sure what I want to do this Spring/Summer, going to try and hit the Big 3 hard at least until baseball starts.
Ed Zachary wrote:Best meat rub ever is Jergen's.

User avatar
Fuzzy Dunlop
Top
Posts: 2077
Joined: Sun Oct 05, 2008 6:38 pm
Location: Hub

Re: Human YoYo on the I-Beam to Nowhere

Post by Fuzzy Dunlop » Mon Feb 28, 2011 10:52 pm

Week starting 2/28 - Getting back after it

M - BP 160x5, 185x5, 205x10(asshole spotting me touched the bar a couple times), 5 rounds: BP 135x10 + DBRow 105x10

T - Squat 225x5, 275x5, 315x5(belt), 225x17 - not bad day for first day squatting in a while. I think I'm gonna be sore tomorrow.

W- BP 5x135,185,225 OHP: 135x6x3, 3xdips/swiss ball knees to chest/back ext, (sore) jump rope/stretch/mobility drills

R - Off

F - Still sore- squat 3x10@135, BP work up to 225x5 and back down, dips/abs/back ext

S - heavy bag, stretch/roll/mobility drills

S - OFF

low back bothering me after squatting, possibly getting back to over extension in squats. Going to work in some exercises from PT in 2008 (swiss ball plank, knees to chest, etc) to get core strengthened.

Observation- rowing really made me weak and banged up my low back.
Ed Zachary wrote:Best meat rub ever is Jergen's.

Post Reply