old timers occasional log

strong lying down.

Yeah, that is a lot of cash to lift, on the other had you have put the work in, it would be a shame not to get in the record book for a few quid. I have a feeling that anything around the 170 mark would last for a very long time in that class.

Thanks guys, a couple of weeks for the comps closing date so I will have a test run and see how I fell closer to C day.

AM long leg bench
60x10
100x10
140x5
140x4
140x4
140x4
Band supported Bench (BSB) 3count at top 3 count pause 3 count after press
165x1
170x1
175x1
180x1
3xside raise 4xreverse bench 2xtriceps and biceps

PM ERG
10mins 2277m 16 115
6x1minute @20spm
305m 1.38.3
309m 1.37 pb
309m 1.37
308m 1.37.4
307m 1.37.7
305m 1.38.3

3mins 666m 17 125

Doppel

PM erg
10mins 2381m 2.05.9 19 120
1min 298m 1.40.6 30 144

500m 1.25.8 40 165 DF150

500m 1.30.0 36 161 DF135

3mins 616m 21 117

First 500 plan pb @40spm, started slow, second half was faster which is a first for any of my sub 1.26 500's

Think I will have 1 more week of Dicking about then get back on a plan, aim is no more than 40minutes or so rowing per day until I have nailed the 180 bench. SO will probably be just the light weeks from Rathburn to start.

PM ERG
10mins 2332m 19 123
1min 283m 20 146

500m 1.25.0 44 172 pb DF150

6mins 1281 20 127

Very nice jt!

AM Long leg bench
60x10x2
100x10
130x2
140x2
150x2
160x1 long pause,long leg PB
145x2x3sets
3xfront press 2xtriceps 2xside raise 2x band pushdown

PM ERG 10mins 2345m 19 120
1min 275m 1.49.0 26 138

500m 1.24.8 44 164 df150 PB YAH MAN

6mins 1273m 19 126

Sunday heats 1.25.8
Monday S/F 1.25.0
Tuesday Final 1..24.8

Very happy to finally crack 1.25 wasn't too bad after either. I think the Taper did not work for me as I am a confidence type guy I need to feel the horse between my knees. It has taken a year to knock off 7 tenths can I get under 1.24??? Will need lots of Low rate high power rows to get there I think.

PM ERG 3x10

2331m 2.08.7 19 120

2404m 2.04.7 19 130

2403m 2.04.8 19 127

4PM ERG
10mins 2348m 18 119
1min 277m 25 141

1000m 3.06.3 1.33.1 34 170

37.0 200 1.32.5 31 163
37.2 400 1.33.0 31 171
37.4 600 1.33.5 32 174
37.3 800 1.33.2 35 175
37.4 1000 1.33.5 42 170

I used 136drag a touch higher than last time I think it was about right. Had a bit of quad sting for 5 minutes or so after. Pretty happy overall if I am mad enough to have another go soon I will try to push harder at the start.

7.30PM Long Leg Bench I switched it up by adding a 10mm board under the head of the bench.
65x10x2
105x10
145x3
145x3
145x3
145x3
3xfront raise
3xrev fly
2xupright row

AM ERG
10mins 2307m 18 109

6x1x1MR 1699m 1.45.9 16spm

Some great sessions jt, another nice 500m , is that a 1k pb as well? Very nice.

Had a few days away Up at the in laws so no erging Saturday or Sunday But I did hours of beach combing with a bit of beach cricket and pig sty moving thrown in. Found some splendid ammonites and Iron Pyrite hopefully next year I will be down under finding the real thing.

Monday Benched with my Old training partner at his new gym, THE STEELYARD
60x10
100x10
140x4
160x1
170x1
140x7
140x6
140x6
100x24 had longer breaks than usual between sets due to talking bo***cks, amazingly its 13 years since we last trained together!.

ERG 20mins 4802m 19 131 later 20mins 4448m 15 111

TODAY ERG
10mins 2355m 17 118

6x1x1mr 1803m 1.39.8 20spm

6mins 1328m 17 127

Mental benching!!

Thanks Pete, I really want to hit 180 again while I am still young

yesterday ERG 30mins 7362m 2.02.2 19 135

Today AM Long Leg Bench 10mm incline
60x10x3
100x10
130x9
140x2
145x2
145x2
145x2
3xfront press 6xtriceps 4xbench row

ERG 10mins 2365m 2.06.8 18 122

6x1x1MR 1833m 1.38.1 22