REGISTER
 
You are here: Home → Forum → Training Journals → A journal of non-negligible strength gains

A journal of non-negligible strength gains

12345678910 ... 757677 ... 7879808182838485868788

BimIcon...15-04-2021 @ 13:17 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		How do you find fitness from other activities transfers to the C2? You seem to be able to do some decent sessions without that much time on it at the moment.
macrothIcon...16-04-2021 @ 09:41 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Bim said:How do you find fitness from other activities transfers to the C2? You seem to be able to do some decent sessions without that much time on it at the moment.



The issue of carryover between endurance activities is rather complex, I think. Speaking as a heavyweight (in the endurance world), rowing benefits the most from other sports because it's not weight-bearing, and very much strength-based. I could lift weights and only do endurance sports other than rowing, and my rowing times would still be decent. But no amount of rowing can get me in good running or cycling shape if I never run or ride, especially if there's any sort of uphill involved.

It also depends on how you define "decent". As it is, i've been averaging under 40k of rowing per month since October. If I wanted to test my 2k PB I would need to double or triple that amount.
macrothIcon...16-04-2021 @ 09:58 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		This morning:

1k warmup

6k steady, UT1/AT

Time Meters Pace Watts Cal/Hr S/M HR
21:53.8 6,000m 1:49.4 267 1217 24 155
3:39.6 1,000m 1:49.8 264 1209 24 143
3:38.6 2,000m 1:49.3 268 1222 24 149
3:39.6 3,000m 1:49.8 264 1209 24 155
3:39.0 4,000m 1:49.5 267 1217 24 158
3:37.9 5,000m 1:48.9 271 1231 24 163
3:39.1 6,000m 1:49.5 266 1216 24 165

500m cooldown

Sore legs from the odd squatting, the running, the hill work... Let's see how they feel this weekend.
macrothIcon...18-04-2021 @ 13:36 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Saturday morning:
WALL CLIMB
4x3

Then a 1h20 family stroll.

Saturday evening: 5.8k/38' run with the boy

This morning:
36.7k/466mD+/1.5h bike ride
into
5.5k/31' run

- The 24h D+ challenge has been postponed. Don't know yet if that means later this summer, or next year. Roll-Eyes I should know sometime next week if I can ditch the ultra-slo-mo cardio for now.

- Final decision on the bike/run/skimo triathlon will be May 3rd, so until then I'll keep riding and running, with a side of rowing.
danbaseleyIcon...18-04-2021 @ 13:50 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4735 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Great 6k!!!
macrothIcon...19-04-2021 @ 10:42 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
danbaseley said:Great 6k!!!



Thanks! Not a max effort, but a solid marker.


This morning:

FRONT FOOT ELEVATED SPLIT SQUAT — 3030
3x10/leg xbar

WEIGHTED CHIN UPS — 5s negative
5x5x10kg

DB FLY/PEC STRETCH — 3131
4x10x7kg

JEFFERSON CURLS — 10s down, 10s up
3x5x12kg
macrothIcon...20-04-2021 @ 08:58 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		This morning:

KNEELING JUMP into BROAD JUMP
5x3
No noticeable progress on these. Much depends on the (varying) quality of the initial kneeling jump.


FRONT SQUAT — 41X1
5x80, 3x85, 1x90, 5x85, 3x90, 1x95

COSSACK SQUAT — 3111
4x6/side x12kg

DB BENCH PULL-OVER
4x15x17kg


A bit short on time, so the 30/30 running intervals will have to wait until this evening.
jtIcon...20-04-2021 @ 17:09 
Avatar
old age traveller
Member 332, 8002 posts
macroth said:
The issue of carryover between endurance activities is rather complex, I think. Speaking as a heavyweight (in the endurance world), rowing benefits the most from other sports because it's not weight-bearing, and very much strength-based. I could lift weights and only do endurance sports other than rowing, and my rowing times would still be decent. But no amount of rowing can get me in good running or cycling shape if I never run or ride, especially if there's any sort of uphill involved.
It also depends on how you define "decent". As it is, i've been averaging under 40k of rowing per month since October. If I wanted to test my 2k PB I would need to double or triple that amount.


What a lot of sense you make.
Happy
macrothIcon...21-04-2021 @ 09:36 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
jt said:
What a lot of sense you make.
Happy


All these years trying to be "decent" at too many things at a time have taught me what doesn't work, if not what does Tongue



Yesterday evening:

Curfew running intervals, submax effort due to our cul-de-sac being a bit too short.
3x(8x30"/30")/4'r, 110-130m per interval as per Garmin.

This morning:

BELT SQUAT — sumo stance, 3311
5x10x60

SINGLE LEG RDL
5x5/leg x60. Grip was challenged on these Confused

DB SEESAW PRESS
4x8/side x17kg

DB TURKISH GET UP + WINDMILL
4x4/side x12kg. Tried doing 1 WM at the top of each TGU, but my right arm couldn't handle it, so switched to doing the 4 WMs after the 4th TGU, which was marginally easier, for some reason.

KB BOTTOM UP WAITER'S CARRY, FRONT RACK CARRY, SUITCASE CARRY
3x ~10m/exercise/arm @16kg
macrothIcon...22-04-2021 @ 09:03 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		This morning:

CHIN-UPS / RING DIPS — EMOM14 alternating
7, 6, 5, 6, 5, 4, 7 reps each

Uphill 15'/13'/11' AT (3' downhill walk recovery)
Ran all the way back down, because I hate my legs.
Total 5.5km/740mD+/1h10



I put together a couple videos of some of the not-so-standard stuff I'm doing these days. Might answer some questions that nobody had any intention of asking Tongue




Not too sure about the music, but it's called "Cat Shat in the Box", so that means it must be good.
BimIcon...22-04-2021 @ 15:03 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Interesting to see that, what are you targeting with the slower stretching movements, injury prevention or something else?
macrothIcon...22-04-2021 @ 16:12 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Bim said:Interesting to see that, what are you targeting with the slower stretching movements, injury prevention or something else?


Pretty much, yes, and general mobility improvements for "real lifts" like back squat, front squat, oly lifts, anything overhead... I also have a bunch of actual stretching that I'm supposed to do (and that I am doing Happy ).
jtIcon...22-04-2021 @ 18:28 
Avatar
old age traveller
Member 332, 8002 posts
When you did your best Erg scores how much time did you devote to specific erg improvement?
macrothIcon...23-04-2021 @ 09:58 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
jt said:When you did your best Erg scores how much time did you devote to specific erg improvement?



Usually 4-5 months, starting in the fall, increasing volume and adding 2k-specific intensity, with a deload week before the race/test. That's not starting from scratch, of course, because I would be doing some sort of cardio year-round. This has yielded a 15-20s improvement a few times in the past.


October 2011 53,218m
November 2011 113,335m 6:40 2k on Nov 4th
December 2011 146,767m
January 2012 159,973m
February 2012 104,610m 2:58.5 1k on Feb 7th
March 2012 124,697m 6:16.7 2k on March 25th


September 2013 32,286m 2:55.9 1k on Sept 25th, 6:28.8 2k on Sept 27th
October 2013 86,932m
November 2013 89,754m
December 2013 55,941m 6:15.4 2k on Dec 14th, 16:59.3 5k on Dec 18th


6:47.5 2k on June 18th (Rate ladder 20-22-24-26)
October 2019 63,307m
November 2019 82,066m
December 2019 119,426m
January 2020 133,741m
February 2020 61,304m 6:21.9 2k on Feb 8th

500m is altogether different. I've never done several months of specific 500m prep. Just a matter of being heavy and strong.
macrothIcon...23-04-2021 @ 10:44 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		This morning:

60' recovery/UT2 row

Time Meters Pace Watts Cal/Hr S/M
60' 14,297m 2:05.9 175 903 21 127
12:00.0 2,793m 2:08.8 163 862 21 119
24:00.0 2,856m 2:06.0 175 901 21 125
36:00.0 2,880m 2:05.0 179 916 21 128
48:00.0 2,886m 2:04.7 180 920 21 131
60' 2,883m 2:04.8 180 918 21 132

12345678910 ... 757677 ... 7879808182838485868788

You are here: Home → Forum → Training Journals → A journal of non-negligible strength gains
RETURN TO TOP
© Sugden Barbell 2026 Privacy - Terms & Conditions