old guy's nothing special training log

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

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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Fri Feb 13, 2015 1:28 am

feb 12

warm up to box squat 4 x 5 x 125lb

press 4 x 5 x 95

rdl 4 x 8 x 95

db row 4 x 8 x 60

curl 4 x 8 x 22.5

dropped a couple pounds on the lifts. made them seem a lot easier. just trying to maintain at the moment.

erg warm up x 12 min

race pace 2 x (4 x 45 seconds)/ 45 recovery
increase stroke rate by 1 or 2 spm and pull approx 3 secs/500 faster than race pace

did what i set out to do. not too tough. not too easy.
Last edited by dead man walking on Fri Feb 13, 2015 10:56 pm, edited 1 time in total.
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Re: getting older means getting stronger

Post by dead man walking » Fri Feb 13, 2015 10:55 pm

feb 13

race warm-up/20 mins, increasing stroke rate, a few race bursts toward the end.

4400+ meters

legs were heavy today.
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Re: getting older means getting stronger

Post by dead man walking » Sun Feb 15, 2015 11:34 pm

feb 15

erg warm-up x 12

5k trial
20.24.0
2.02.4/500
final hr 90+%

felt reasonably fresh after a partial rest day.

this week will begin taper for race in 2 weeks--reduce volume, but not intensity
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Re: getting older means getting stronger

Post by dead man walking » Tue Feb 17, 2015 12:15 am

feb 16

wt 192

hr 46

lift a little then erg a litte

split squat 2 x 8 x 12 kg

bench 2 x 5 x 125 lb

row 2 x 8 x 60 lb

curl 2 x 8 x 25 lb

plate twists 5 x 10 x 12kg

erg x 20 min/4218 meters
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Re: getting older means getting stronger

Post by dead man walking » Wed Feb 18, 2015 1:19 am

feb 17

wt 191

hr 48 (a bit high)

erg warm-up x 20 min

erg 4 x 2'15" @ race pace/400 mtr recovery (approx 2'30")
avg pace 1.52.3/500

legs were a little heavy, back tight. plan was to do 5 pieces, decided 4 was enough.
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Re: getting older means getting stronger

Post by dead man walking » Fri Feb 20, 2015 1:10 am

feb 19

wt 187

hr 45

squat 3 x 3 x 125 lb

press 3 x 5 x 95 lb

db row 2 x 8 x 60 lb

erg warm up x 12 min

erg 6 x 45 sec/45 recover @2 sec/500 faster than race pace
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Re: getting older means getting stronger

Post by dead man walking » Sun Feb 22, 2015 12:39 am

feb 21

wt 188

hr 48 (high)

erg pre-race warm-up x 20 min

erg trial x 1600 mtr
1.52.9 pace
6.01 min
was hoping to sit on 1.52.5. couldn't.
with a taper and adrenaline, i might be able to hold 1.52.5 on race day, although i probably should go off a little slower and hope to pick up the pace at the end.
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Re: getting older means getting stronger

Post by syaigh » Sun Feb 22, 2015 2:25 pm

With taper, the magic happens. Don't underestimate it. Just don't think that additional practice or redlining your taper will get you anywhere. You've put in a solid four months of work. You'll catch it on the rebound. Don't change your game day plan. Just go for it. I'm all for being conservative in training, on competition day, empty the freaking tank. Its way bigger than you think.

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Re: getting older means getting stronger

Post by dead man walking » Sun Feb 22, 2015 11:21 pm

i hope your are right about the magic.

feb 22

easy row for 20 mins

plus spent some time in the woods. finally the temp climbed above freezing. it was a beautiful day, but heavy going in the deep snow.
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Re: getting older means getting stronger

Post by Alfred_E._Neuman » Mon Feb 23, 2015 11:04 pm

What stroke rate do you settle on for your race pace efforts? C2 has rates up in the high 20's for their workouts, but even at a 1:50 pace I'm barely over 25/26 SPM.

Is it something that comes with time or is it just a function of body type? I'm 6'1 with the gorilla arms and legs.
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Re: getting older means getting stronger

Post by dead man walking » Tue Feb 24, 2015 12:34 am

i row between 30-31 spm for a 2k. younger guys and lightweights are likely to be 32-34 spm. if you were to work on a higher rate with less power per stroke, you might find yourself doing a faster 2k.

here's a video of the danish lightweight champ henrik stephansen on the erg. first lightweight to break 6 min. he averages about 38-39 spm. i'm not suggesting this, just showing what's possible if you are inhuman.

https://www.youtube.com/watch?v=HjH3inybxSQ

workout today feb 23

wt 188

hr 46

squat 3x 6 x 95 lb
db press 3 x 8 x 25
body row 3 x 6
more like a warm-up session

erg 20 min warm up
2 x 500 @ race pace/2 min recovery
ave 1.51.7/500
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Re: getting older means getting stronger

Post by dead man walking » Wed Feb 25, 2015 12:51 am

feb 24

wt 188

erg 30 mins easy
just a stroll thru the park

push ups
body rows
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Re: getting older means getting stronger

Post by syaigh » Wed Feb 25, 2015 1:05 am

Easy going now. :)
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Re: getting older means getting stronger

Post by dead man walking » Thu Feb 26, 2015 12:00 am

feb 25

wt 189

hr 44

goblet squat 2 x 10 x 12 kg
split squat 1 x 10 x 12 kg

bench 2 x 8 x 95 lb

bb row 3 x 6 x 95 lb

db curl 2 x 10 x 25 lb

erg x 12 minute warm up
2 x 1 min @ race pace/ 2 min recover
focus on technique at 32-33 spm

barely broke a sweat
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Re: getting older means getting stronger

Post by dead man walking » Fri Feb 27, 2015 12:50 am

feb 26

wt 190

hr 44

erg race warm up x 20 min

3 x 30 sec @ race rate and pace/2 min recovery

final session before sunday's race
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Re: getting older means getting stronger

Post by syaigh » Fri Feb 27, 2015 10:21 pm

Kick ass old man.
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Re: getting older means getting stronger

Post by Alfred_E._Neuman » Sun Mar 01, 2015 5:39 pm

So how went the CRASH-B's???!!?!!?!?!
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Re: getting older means getting stronger

Post by dead man walking » Sun Mar 01, 2015 11:35 pm

mar 1

crash-b

20 min warm-up, finish about 10 mins pre-race.

race 7.28.1
pace 1.52.1

5th place of 11. off the pace of the elite guys. head of the rest of the pack.

this was a good result for me, prettty much as fast as i can go. held 1.52.5 until the final 250, give or take. there was a point where i began to wonder whether i could hold the pace, but the final 500 came into view, i got past the doubts and had a little kick to row past the guy who'd been immediately ahead of me all race.
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Re: getting older means getting stronger

Post by syaigh » Mon Mar 02, 2015 1:16 am

So fucking awesome. :) :prayer:
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Re: getting older means getting stronger

Post by Mickey O'neil » Mon Mar 02, 2015 1:23 am

That is great, dmw!

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Re: getting older means getting stronger

Post by Bobby » Mon Mar 02, 2015 3:28 am

=D> \:D/
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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Re: getting older means getting stronger

Post by dead man walking » Tue Mar 03, 2015 12:23 am

mar 2

wt 192

beefed up yesterday on 2 quarter pounders with cheese, fries, and a large dr pepper, the first sugar i've consumed in 7 months.

back on track today

erg warm up x 3 min

erg 2 x 20, easy
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Re: getting older means getting stronger

Post by dead man walking » Wed Mar 04, 2015 1:53 am

mar 3

wt 192

hr 45

easy erg. shut it down after 15 mins. back is tight and achy. time to switch things up for a bit.

probably go with back "rehab," including mobility and bodyweight stuff.
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Re: getting older means getting stronger

Post by dead man walking » Thu Mar 05, 2015 12:07 am

mar 4

wt 192

hr 46

bodyweight for 30 min

squat, push-up, lunge, bird dog, plank, glute bridge

couple sets, bunch of reps
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Re: getting older means getting stronger

Post by dead man walking » Thu Mar 12, 2015 12:39 am

mar 11

wt 187

a little body weight stuff yesterday. most days i've been doing 5-8 hours of chores, including some up-and-down slogging through snowy woods, to get ready for sugaring. that's all i've got the energy to do.
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