Crawdaddy Rows and Lifts

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

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The Crawdaddy
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3-7-15

Post by The Crawdaddy » Sat Mar 07, 2015 4:14 pm

Volume:

BS: 270x8x5
SP: 145x8x4 - pooped out

Took yesterday off since I essentially killed myself Thu with 6+ inches of wet, heavy shit shoveling in the evening after the long row. Woke up still physically tired, so took a day. Evidently still tired. Today was beyond tough.
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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3-9-15

Post by The Crawdaddy » Tue Mar 10, 2015 12:33 am

Light day:

Leg Press 230x5x3
BB Row: 155x8x3
BP: 205x3x3
BB Curl: 80x10x3
Tri cable press: 60x8, 42.5x10x2
Row intervals: :20/0:40 x 5

Out.
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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3-11-15

Post by The Crawdaddy » Thu Mar 12, 2015 1:00 am

Intensity

BS: 320x3/3/2
SP: 180x3/3/1
DL: 360x3
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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3-12-15

Post by The Crawdaddy » Fri Mar 13, 2015 9:04 am

At the WNYD:

Chins: 10/9/6
Row 6k: 26:24

Have developed some tendonitis in my left elbow on the forearm side of the elbow (around my "funny" bone). Shit hurts and it isn't getting better. Good that I have a lay off coming up here.
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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3-13-15

Post by The Crawdaddy » Sat Mar 14, 2015 11:12 am

Intervals:

6x500m, 1:46.8/500m avg/ 31spm

not a lot of time this morning. Had to turn and burn.
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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3-16-15

Post by The Crawdaddy » Tue Mar 17, 2015 8:52 am

Next two weeks are off schedule:

Volume at WNYD:

BS: 280x5x5
BP: 220x5x5
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 » Wed Mar 18, 2015 12:44 am

yard action:

Chins 8/8/7
row L4 848: 8964m, 22spm.
HLR: x10x3
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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3-19-15

Post by The Crawdaddy » Thu Mar 19, 2015 9:55 am

Hotel gerbil wheel:

Run/walk 2.0 miles, half mile run, quarter walk. I dunno, 23ish minutes. Knees not happy.

Traveling 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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3-20-15

Post by The Crawdaddy » Sat Mar 21, 2015 12:17 am

Intensity

BS: 325x3/3 - last rep was a bit of a grind
BP: 245x3/3
DL: 360x3 - seem to be stuck here. Not going to do anything to fix it as vacation break is coming. I'll reset and work back up when I get back.
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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3-22-15

Post by The Crawdaddy » Mon Mar 23, 2015 1:30 am

row row row

10k 43:59.4 23spm

then my dumb ass decided to work in the garden. ok. I'm officially tired.
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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3-24-15

Post by The Crawdaddy » Sat Mar 28, 2015 1:34 pm

Gerbil intervals

Walk 1/4mi, run 1/2 x3

2.52 miles in 30 min
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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3-28-15

Post by The Crawdaddy » Sat Mar 28, 2015 1:37 pm

Travel this past week messed me up. Vacation is going to expand that - resort we are going to looks to have a shitty little gym with some treadmills, elliptical, a flat bench and dumbells. Will have to make due.

Today:
BS: 285x5x3
SP: 150x5x3

Everything resets when I get back. New quarter will see me work back in TM again, then perhaps swap to the simple 5/3/1 2 day version with rowing
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 » Tue Mar 31, 2015 1:12 pm

I'm on vacation....

A light walk/run (1/4, 1/2 mile) on the treadmill:

2.62 miles/30:00. 6.6/6.8/7.0 mph

Beach time. :finga:
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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4-1-15

Post by The Crawdaddy » Wed Apr 01, 2015 12:19 pm

A couple of rounds through a DB complex. No resting.

1. Floor Press x10: 40/45
2. Bent over Row x15: 40/45
3. Get up Situp x10: 30/30
4. Man maker x10: 35/35
5. Goblet Squat x15: 40/45
6. Standing Press x15: 40/40
7. Single Leg DL x10ea: 40/40
8. 1 arm swings x10ea: 35/40

Forgot how these complexes go. Pretty good quick workout. We'll use this as our travel go-to with the running me thinks.
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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4-2-15

Post by The Crawdaddy » Thu Apr 02, 2015 12:37 pm

Beach Run

Who fartlek'd? I did.

37 min run/walk. 6.02 miles of beautiful HHI sunrise. Almost makes up for the shipwreck yesterday was. ](*,)
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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4-10-15

Post by The Crawdaddy » Fri Apr 10, 2015 11:54 pm

Vacation is over. Waaaaaahhhhhhh!!

Ok, back to it. C2, 6x500m intervals

1:49.6 avg (pace was 1:52) Felt pretty good other than getting up at 0400 after a few weeks pretty much sucked.

<sigh>
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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4-11-15

Post by The Crawdaddy » Sat Apr 11, 2015 8:52 pm

Volume day. 10%ish reset.

BS: 255x5x5
BP: 185x5x5
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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4-13-15

Post by The Crawdaddy » Mon Apr 13, 2015 11:20 pm

at the yard:

SP 135x5x3
Chins: 6/8/6 - elbow still bugging me
C2: 30:00, 6680m

out
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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4-15-15

Post by The Crawdaddy » Wed Apr 15, 2015 9:14 pm

Lifted at home today:

BS: 285x5
BP: 225x5
DL: 315x5
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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4-16-15

Post by The Crawdaddy » Sat Apr 18, 2015 8:12 pm

A little late logging....'

At the WNYD:

Pull ups: 5/4/4
Lat Pulldowns: 120x10

C2: L4 (repeated last, 848 stroke): 8766m (40', 2:16.8/500m, 22spm)
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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4-17-15

Post by The Crawdaddy » Sat Apr 18, 2015 8:18 pm

Time to test the 2k. At the WNYD:

1000m warmup, 5 min rest, then:

2k race test: 7:43.6, 1:55.9/500m, 26spm
splits: 1:52.6/1:55.3/1:59.1/1:56.1

HLR: 3x10

Kind of flew a died a bit. Initially had the pace boat at 1:55, then got a little greedy and bumped it to 1;53. First instinct was right, but it's been a LONG time since I bothered to see where I was at. If I hadn't gone out quite so fast I think 7:35 would have been doable without any major pain. I didn't feel like puking or anything at the end, so could have been faster.
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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4-19-15

Post by The Crawdaddy » Sat Apr 18, 2015 10:24 pm

At home in the garageeee.....

BS: 265x5x5
SP: 155x5x5

roasted some yirge cheffe while I squatted... yumyumyum :drinkers:
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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4-20-15

Post by The Crawdaddy » Tue Apr 21, 2015 9:03 am

At the wnyd:

Light bench: 165x5x3
C2: L3, just 5k, 21:36

Busted my hump all weekend demolishing a waterfall made of concrete in my back yard. Was pretty gassed this morning, so took the 30' down to 5k.
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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4-22-15

Post by The Crawdaddy » Sat Apr 25, 2015 5:27 pm

Yard:

BS: 295x5
SP: 175x4/3
DL: 325x5
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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4-25-15

Post by The Crawdaddy » Sat Apr 25, 2015 5:28 pm

At home:

BS: 270x5x5
SP: 195x5x5

This week pretty much AFU due to travel, but at least I lifted. Heh.
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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