Sparrow Legs Strongman Training

Cheers, Bim - I will do.

Monday

C2

20 mins 5090 1:57.8 21 140

First 8 minutes were an easy warm up (2:07 and 2:04), then upped it a bit for the third 4 minutes (1:53), and then eased off a bit for 4 minutes (1:58) before going 1:47.8 22 162 for the last 4. Quite enjoyable.

Remember JVLL? thats a workout out of his book.

I wonder if he has been bummed to death by a sasquatch?

Yes, I did have JVLL in mind when I started looking at my 4-minute splits. It made for a bit more fun than just plodding away for 20 minutes, but I still kept my stroke rate down (which is what I set out aiming to do). I hope he hasn't been killed by the method you describe! In fact, I'm sure he's OK and will be back on the erg soon...

Tuesday

Squat
152.5kg x 5, 5, 5, 5, 5

Bench press
100kg x 5, 5, 5, 5, 5

Wide grip chin-up
BW x 12
+15kg x 10
+30kg x 9

Seated press
50kg x 12
70kg x 10
80kg x 10

Thursday

C2

Warm up
10 mins 2322 2:09.1 23 128

750m row, 3 MR x 4

2:35.1 750 1:43.4 28 155
2:35.1 750 1:43.4 28 154
2:35.1 750 1:43.4 28 153
2:29.4 750 1:39.6 33 -

Very tough last rep. I'm digging my own pain cave.

Super 750's

I have never done one!

Cheers. The 750s are worse than the 500s, but definitely not as bad as the 1000s.

Friday

Bench press
105kg x 3, 3, 3, 3, 7

Deadlift
182.5kg x 2, 2, 2, 2, 8

has the 2km PB attempts been put on the back burner ? Its very tricky to get the timing right as top end rowing fitness is fleeting !

The link for the race I am thinking about is below - they have an 'enthusiast' section ...which is for wagon drivers and school teachers and the like.......

www.britishcycling.org.uk/events/details/237315/Midweek-MTB...

2k attempts will be made when I think a PB is there for the taking. I'm hoping my new Boaresque rowing training will lead to a nice, new PB for me.

Just had a look at the race info - I'm in! I checked the participants and noticed a local guy whose KOM I took off him, and he wasn't too happy about it (he said it was a nice, windy day for a KOM ).

LOL, the guy wasnt bitter at all !! sweet sweet tail wind.

your power bunz will look pretty hot on my gopro as you lap me

I said the wind was blowing me sideways. Anyway, it's all-out warfare in that race. You can block him off for me!

I'm sure I won't be lapping anybody, especially you!

Good pace on the 750's I think I have also never done one.

Going off the HR and pace, it's just TR work really. My worst letters to train with, hence the new programme focusing on it. The joys!

Monday

Incline bench press
60kg x 12
80kg x 10
90kg x 8
95kg x 8

Wide grip chin-up
BW x 12
+10kg x 10
+20kg x 8
+30kg x 8

Seated press
50kg x 12
65kg x 10
70kg x 8
85kg x 8

Concentration curl
24kg x 12, 12, 12

Dip
BW x 12
+20kg x 10
+40kg x 8

The plan is to get back in later on. Being off work is nice.

Monday p.m.

Squat
162.5kg x 3, 3, 3, 3, 8

C2

Warm up
5 mins 1246 2:00.3 25 135

1000m, 4 MR x 3

3:29.5 1000 1:44.7 28 143
3:29.4 1000 1:44.7 28 129
3:23.9 1000 1:41.9 31 127

One suspects the HR monitor is not working correctly