Crawdaddy Rows and Lifts

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Crawdaddy Rows and Lifts

Post by The Crawdaddy » Thu Jan 01, 2015 3:52 pm

Ok, so I suck at electronic logging (as anyone paying attention to previous efforts has noticed), and I hate new year resolutions, but I did start a new year log (I've got spreadsheets back to when I started seriously in 2009), so I'm going to try this again. For the last quarter or so, I've been on a Texas Method and rowing mash-up (yeah, sounds like a recipe for disaster, doesn't it?). I've tweaked Caviston's Wolverine plan, (taking an 8 session/week schedule and stretching it over 2 weeks) and have been "listening" when my aging body says to back the freak off, and with all that, at the end of the year I was back in PR-land for all of my lifts (still weak-ass for most standards), although still slow as hell as I'm rowing using a flat 2:00/500m for my lvl 4 (although my average for lvl 1s is around 1:50/500 right now). I've neglected to test my 2k (as I largely don't care). Here's the lifts at the beginning of the year, and a typical week:

BS: 300x5
SP: 170x5 (missed 175 by a rep this past week)
BP: 230x5
DL: 335x5

4 day rowing and lifting split:
Su Off or Lvl 4 if froggy
M BP or SP @ 80%x3x5; Chins x 3 sets; Lvl 4 (40')
Tu Lvl 3 (30'), HLRx 3 sets
W BS, BP or SP, DL (Intensity - max set of 5 per TM)
Th Chins x 3 sets (this will go to weighted when Monday is 3x15 across); Level 4 (40')
F Lvl 1 or 2
Sa Volume day: BS and SP or BP

I've been using the yard gym during the week to avoid the shitty DC traffic, so with one rower, there have been some days I've run instead (which pissed my left knee off a bit ICL(?) but hasn't interfered with the squatz at all (yeah).
Last edited by The Crawdaddy on Sat Jan 31, 2015 2:21 pm, edited 1 time in total.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Crappy New Year

Post by The Crawdaddy » Thu Jan 01, 2015 3:55 pm

I'm in the VT challenge since I row anywho.

Today, Level 4: 800^ piece (200^-200-200^-200^): 8678m, 2:18.2/20spm

no chins or HLR cause I don't feel like it. Yeah. That's how we roll.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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2 Jan 14

Post by The Crawdaddy » Fri Jan 02, 2015 4:17 pm

Row Level 2: 4x2k; target pace 2:02.2/500m

1. 8:07.1/2:01.7/29spm/6:00r
2. 8:05.7/2:01.4/29spm/7:00r
3. 8:05.6/2:01.4/29spm/7:00r
4. 8:04.6/2:01.1/28spm/-

avg: 2:01.4

No HLR as I can feel it in my pec. Guess push and pull other than the rower is out for a bit. Suck.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: Crawdaddy Rows and Lifts

Post by dead man walking » Fri Jan 02, 2015 10:49 pm

how did you tweak the wolverine plan, other than using a slower 2k reference pace to determine level 4 paces?

how many days a week are you rowing
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Re: Crawdaddy Rows and Lifts

Post by The Crawdaddy » Sat Jan 03, 2015 12:07 am

dead man walking wrote:how did you tweak the wolverine plan, other than using a slower 2k reference pace to determine level 4 paces?

how many days a week are you rowing
4 days per week. See my first post for details
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-3-15 - Volume

Post by The Crawdaddy » Sat Jan 03, 2015 2:38 pm

BS: 270x5x5. Last set felt "heavy"
BB Curl: 75x10/80x10/85x10
PC: 125x3/135x3/145x3

PC sucked. Hit my knees and all kinds of crazy shit. Been a while. Guess I have some time to get that back. All this shit didn't bother the pec, but hangin from a bar to try chinning did - so.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-5-15

Post by The Crawdaddy » Mon Jan 05, 2015 10:46 am

Decided to row at home this morning for some reason, then mis-programmed my L4, so it was a 36' level 3-ish effort. Arg.

7777m, 2:18.8/500m avg, 23 spm.

Now, let's see how that DC traffic sucks.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-6-15

Post by The Crawdaddy » Tue Jan 06, 2015 10:57 am

At home again:

L4, 40:00 (programmed correctly this time): 800^
8598m, 2:19.5, 20spm
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-7-15

Post by The Crawdaddy » Thu Jan 08, 2015 12:41 am

BS 305x4 (missed my fifth)
DL 340x5
Tri push down: 57.5x10x3
Ab rollout 7/6/6
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: Crawdaddy Rows and Lifts

Post by The Crawdaddy » Thu Jan 08, 2015 10:30 pm

Row level 4:

8653m; 2:18.6/500m, 21spm
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-9-15

Post by The Crawdaddy » Sat Jan 10, 2015 2:01 pm

Lvl 1: 6x500m, target pace 1:48.0/500m, variable rest (<3min)
1) 1:46.5
2) 1:47.2
3) 1:47.4
4) 1:47.8
5) 1:47.9
6) 1:47.8
Avg: 1:47.4/500m. Some suckage on the end here, as I was pretty tired when I got in. Builds character, I guess.
Also some HLR (3x10) and BB Curls 80x3x12.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-10-15

Post by The Crawdaddy » Sat Jan 10, 2015 4:00 pm

Volume day:

BS: 275x5x5
BB Curl: 95x7/10/10
PC: 155x3x5

Still no pressing - getting boring, but there's still some mild pain on contact, so I figure another few weeks of rest will do it. I may risk some light volume work depending.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-13-15

Post by The Crawdaddy » Wed Jan 14, 2015 9:21 am

Sunday and Monday off. Left knee issue. WTF.

Tuesday: L4: straight 800. 8687m. 21 spm avg.

Stroke rate was a little high in a few spots, but overall a good row.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-14-15

Post by The Crawdaddy » Thu Jan 15, 2015 1:55 am

This morning at the yard gym:

BS: 305x5
SP: 135x5/155x5/165x3 - nothing hurt. Hmmm. Nothing hurts tonight either...
DL: 345x4. Back was rounding on the last rep, so I stopped. Will try for 5 again next week. No worries.
Tri cable pushdowns: 65x10/10/8
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-15-15

Post by The Crawdaddy » Fri Jan 16, 2015 1:57 am

Lvl 4: 804

8770m/ 21 spm.

Oh, I forgot to note above. All of my level 4 pieces are 40 minutes (4x10 minute sets)
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-16-15

Post by The Crawdaddy » Fri Jan 16, 2015 11:11 pm

Broke ass Level 2 this evening. My lower back decided to get all pissy and cut it short.

2500m 10:06.6.

Where the fuck is my heating pad anyways?
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-17-15

Post by The Crawdaddy » Sat Jan 17, 2015 5:53 pm

Volume. Added back a light bench.

BS: 280x5x5
BP: 185x5x5
PC: 155x3x5
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-18-15

Post by The Crawdaddy » Sun Jan 18, 2015 6:47 pm

Decided to row some today.

Lvl 4: 808; 8717m/2:17.7/500; 31 spm

stroke rate was a little better for target today although pace was slower than last lvl 4 but still faster than my current target pace/spm. I'm considering testing a 2k just to see what I can really manage.

Chest feels ok from yesterday although left side is "generally" a bit more tender. Non-specific location fwiw.

edit to fix spm...
Last edited by The Crawdaddy on Sun Jan 25, 2015 4:24 pm, edited 1 time in total.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-21-15

Post by The Crawdaddy » Wed Jan 21, 2015 11:41 pm

Yes, I slacked off the last two days. Not sleeping well sucks.

Today at the yard:
BS: 310x4/2
BP: 205x5/225x5
DL: 345x5

BS got away from me on the 4th due to loss of concentration. argh. BP felt solid at the light 205, so I pushed a bit and felt really nice. Cool. DL has hard. I mean really. Maybe that sleep thing. Shrug.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-22-15

Post by The Crawdaddy » Fri Jan 23, 2015 12:07 am

Row erg at the navy yard

Lvl 4: 812. 8730 m, 2:17.3/500m, 21 spm

no time for chins as I had to wait for the erg.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-23-15

Post by The Crawdaddy » Fri Jan 23, 2015 11:08 am

At home on erg:

Lvl 1: 6x 500m, 1:48.0 avg/ 21 spm

1:49.7, 1:48.8, 1:45.6, 1:46.0, 1:48.3, 1:49.6

Last two my legs were out of gas.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-24-15

Post by The Crawdaddy » Sun Jan 25, 2015 12:02 pm

Forgot to post yesterday.

Volume:
BS: 285x5x5
SP: 150x5x5

Will miss intensity on Weds. Probably catch press Thu and just repeat Volume on Sat.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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Re: 1-23-15

Post by dead man walking » Sun Jan 25, 2015 3:54 pm

The Crawdaddy wrote:At home on erg:

Lvl 1: 6x 500m, 1:48.0 avg/ 21 spm

1:49.7, 1:48.8, 1:45.6, 1:46.0, 1:48.3, 1:49.6

Last two my legs were out of gas.
are you truly doing level 1 at 21 spm? that's low.
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Re: 1-23-15

Post by The Crawdaddy » Sun Jan 25, 2015 4:23 pm

dead man walking wrote:
The Crawdaddy wrote:At home on erg:

Lvl 1: 6x 500m, 1:48.0 avg/ 21 spm

1:49.7, 1:48.8, 1:45.6, 1:46.0, 1:48.3, 1:49.6

Last two my legs were out of gas.
are you truly doing level 1 at 21 spm? that's low.
Roops. Typo. Yeah, that would be the shizzle. 31 spm. Not enough caffeine.
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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1-25-15

Post by The Crawdaddy » Sun Jan 25, 2015 4:25 pm

Lvl 4 (816) today, since I expect this week will be crap due to work...

8787m, 2:16.5, 21 spm. (really 21 spm this time...haha)
Blaidd Drwg wrote:90% of the people lifting in gyms are doing it on "feel" and what they really "feel" like is being a lazy fuck.
"A good man always knows his limitations..." -- "Dirty" Harry Callahan

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