old timers occasional log

AM ERG

10mins 2370m 2.06.5 19 119

500m 1.29.7 31spm DF 150

500m 1.29.8 35spm DF 140

500m 1.29.9 38spm DF130

First time I have done 3 sub 1.30 in a session legs were jellied for a while after. Tried for a 30spm on first rep but could not quite hold it.

PM SH PULLS
60x6x2
90x6
100x6
110x6
120x6
130x6x3
60x10

Evening, 2 hour Urban ramble.

Nice 500s!

Which DF did you find best?

When is the 2k attempt?

Thanks JLL, I would have to say 150 as it was the first rep. 2kTT hmmmmmnnnnn maybe after my next training block.

AM Bench
60x10
100x1
120x17
120x10
120x10
3xfront raise 5xtriceps 2xfront raise.

Spent a long afternoon with friends down by the riverside Having fun. A late and bloated evening ERG just to keep the streak going

10mins 2166m 16 111

Great 500's jt!

120x17 bench is very good repping

Agreed on both counts!

Thanks guys, went to school and back on My lovely elswick hopper a splendid bike rod brakes 3 speed rear hub.

ERG 1x30UT2

7395m 2.01.7 19 137

Cycled to school and back.

Early pm ERG

10mins 2380m 17 126

6x1x1MR x2
1711m 1.45.2 16spm

1763m 1.42.0 18spm

I have only done this session once back in September and averages were 1.48.2 and 1.44.6 so a significant improvement.

Later Pm Bench

60x10
100x4
140x1
160x1 small pause
170x1

175x1 180x1 lift out and hold for 10 count (fast)

BSB 180x2x3 sets all paused

Raw 160 long pause very long press!

I couldn't face high SR or reps today with it being so stinking hot.

AM erg 1x20UT2

4847m 17spm 139

HR high straight away I was a bit stressed trying to get the row done pre school.

Evening ramble incorporating DIPS 1x40.

You hipster, you.

The bike is the only Thing Hipster about me, way too bald I wear socks with trousers, which don't cut off circulation to my gonads!

AM BENCH
60x10x2
100x1
140x1
160x1
173x1 Biggest raw bench for over a decade and @92kgBW much lighter than any other time rather happy. Will be going back to a diet of Long leg only for a few weeks.
LL bench
140x4
140x4
140x3
140x3
3xfront press 3xtriceps and flyes SS 2xside raise band pushdown SS 2 biceps

PM ERG
10mins 2270m 16 119
1min 293m 27 141

2x500m

1.29.6 29 167 DF160 very happy to tick off sub 1.30 @30spm or below

1.27.7 40 171 DF140

3mins 643m

Nice erging and creeping that bench up! I know it's a big jump yet but double bodyweight possibility? 2 hour weigh in with water cut

Very strong benching!!!

Thanks guys, the top bench was touch and go a pause costs me about 5kg. I was thinking of doing the English 3 lift as they are accepting QT from 2019 my ego would like to get the Bench record back BUT i think £45 is too much to charge for entry £5 per lift!!!! Add the Fed fee and travelling do I really want to spend £130 just to get my name back in the record book????

Todays ERG 3x10m

2274m 14 114
2575m 16 149
2557m 18 152

Gentle sumo
50x6
50x6
60x6
70x6
70x6

ERG World ranking news (much to my amusement)

500m 1st of 291
1000m 1st of 259
4mins 1st of 75

I think the 500m will go first, would be good to end the year in the top 20.