Sparrow Legs Strongman Training
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| Sparrow |  | ... | 18-05-2020 @ 16:08 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Monday Squat 140kg x 4, 4, 4, 4, 8 Seated, 70 degrees, palms facing DB press 30kg x 4, 4, 4, 4, 4, 4, 4 32.5kg x 4 35kg x 4, 4 Wide grip chin up BW x 8 +15kg x 8 +30kg x 6 | ||
| Boar | | ... | 18-05-2020 @ 17:31 |
 Walk your talk Member 5, 25558 posts Administrator | was the sale of the bike a wildboar-esq spur of the moment thing ? can you use the cycle to work scheme ? i have bought 2 bikes using it and saved about 30% each time | ||
| Sparrow | | ... | 18-05-2020 @ 20:49 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 18.05.2020 @ 20:51 PM by Sparrow Boar said:was the sale of the bike a wildboar-esq spur of the moment thing ? can you use the cycle to work scheme ? i have bought 2 bikes using it and saved about 30% each time Yes it was a moment of Boaresque madness, but it made sense even though I loved it and now have an empty hole in my life. I ended up doing very well out of it though because of the cyclescheme... I can start another one on June 15th and would be daft not to. That gives me 4 weeks of rowing madness to get a 7min 2k. Now just need to decide whether to get a road bike, a mountain bike or both! | ||
| Sparrow | | ... | 19-05-2020 @ 09:10 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 19.05.2020 @ 21:40 PM by Sparrow TuesdayConcept 2 10 mins 2508m, SR 23 2km 6:55.2 PB SR 26 Happy with that! I definitely think the 10 min warm up helped - thanks to JT for that as I don't usually bother. It felt tough in the warm up to hold anything under 1:45 for a few strokes, so I wasn't feeling optimistic heading into the 2km attempt. I just wanted to set a benchmark and would have been happy with anything under 7:30, but was hoping for 7:20. I decided to to do the fly and die approaching and it worked! I went out fast - I think the fist 500m was around 1:37 and I just held on and kept going! No way would this have been possible a while ago, but the cycling must have definitely helped. I always remember a friend from Uni getting to level 15 in the bleep test and he did nothing but ride his bike, so it clearly carries over to other endurance activities. Not sure where to go next. Logic says to get back with the pacing and work some intervals, however, although this mad approach today hurt, it worked! It gives me something to ponder anyway... | ||
| Boar | | ... | 19-05-2020 @ 16:05 |
Walk your talk Member 5, 25558 posts Administrator | excellent stuff Jon ! sub 6:50 would be the next goal , cycling deffo helped and keeping up with the weights , a sort of perfect combination , knock out some 6 x 500's or 4 x 1000 very glad to hear it hurt !! | ||
| Boar | | ... | 19-05-2020 @ 18:46 |
Walk your talk Member 5, 25558 posts Administrator | oh, and if you can ,get both road and MTB , if i hadnt bought the ski erg , i would have got a nice MTB on the cycle to work scheme , as it turns out the one I reclaimed will do for razzing about , I dont have quite the fab terrain that you have on your doorstep. | ||
| jt | | ... | 19-05-2020 @ 20:29 |
 old age traveller Member 332, 7866 posts | If you can pull out a 6.55 from nothing you should aim for 6.30 anything else will be selling yourself short. The 10 minute warm up is a bare minimum oh to be a pro with time to spare! Do the first 5 minutes steady then gradually increase I aim for 15-20 strokes at target pace. The 30 minute row at 20spm is a great workout It has a lot of positive effects on your 2k, sadly it has been so long since I read it I can't remember why its good! 6.30 or bust. Even pace is the best(according to me) if you had of started at 1.42.5 good chance you could have held it all the way Massive well done | ||
| Boar | | ... | 19-05-2020 @ 20:49 |
Walk your talk Member 5, 25558 posts Administrator | lets hope all the messing about has settled down by next Jan and the English rowing champs goes ahead in the Manchester velodrome when i got my PB i was certainly capable of faster , but the whole day at the british champs sucked the energy right out of me , so if you are feeling good Millsy , go for a PB anywhere , anytime !! | ||
| Sparrow | | ... | 19-05-2020 @ 21:45 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Boar said:excellent stuff Jon ! sub 6:50 would be the next goal , cycling deffo helped and keeping up with the weights , a sort of perfect combination , knock out some 6 x 500's or 4 x 1000 very glad to hear it hurt !! When we start back at school, the life of training like a semi-pro athlete will be over. I'm going to try my best to keep up doing as much as I can though. I'll get on the intervals. | ||
| Sparrow | | ... | 19-05-2020 @ 21:47 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Boar said:oh, and if you can ,get both road and MTB , if i hadnt bought the ski erg , i would have got a nice MTB on the cycle to work scheme , as it turns out the one I reclaimed will do for razzing about , I dont have quite the fab terrain that you have on your doorstep. I'm 100% getting a new MTB. I could get a road bike on the cyclescheme as well... we'll see. MTB is brilliant round here - loads of routes and great climbs and descents. My last MTB cost £1000, but I only paid £670 for it through cyclescheme. I sold it for £800 last week - result! | ||
| Sparrow | | ... | 19-05-2020 @ 21:49 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | jt said:If you can pull out a 6.55 from nothing you should aim for 6.30 anything else will be selling yourself short. The 10 minute warm up is a bare minimum oh to be a pro with time to spare! Do the first 5 minutes steady then gradually increase I aim for 15-20 strokes at target pace. The 30 minute row at 20spm is a great workout It has a lot of positive effects on your 2k, sadly it has been so long since I read it I can't remember why its good! 6.30 or bust. Even pace is the best(according to me) if you had of started at 1.42.5 good chance you could have held it all the way Massive well done Cheers. I'll get the 30 min rows with low SR built-in. Might do that next session actually. Point taken about the even pace. I'll try it next time and see how the mental torture compares to fly and die, which spurs you on being massively ahead of the target for a large portion of the row. | ||
| Sparrow |  | ... | 20-05-2020 @ 19:29 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Wednesday Squat 127.5kg x 8, 8, 8, 8 Bench press 87.5kg x 8, 8, 8, 8 Deadlift 142.5kg x 6, 6, 6, 6 | ||
| Sparrow | | ... | 21-05-2020 @ 10:29 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 21.05.2020 @ 11:09 AM by Sparrow ThursdayIncline bench press 60kg x 8 80kg x 8 90kg x 8 Lying, cable curl 35kg x 8 40kg x 8 45kg x 8 Dips BW x 8 +20kg x 8 +32.5kg x 8 30-minute row on the C2 7947m SR 21 1:53.2/500 I was aiming for 8000m but didn't work out the split required beforehand. I just tried to keep it on 1:53.x for the majority of the row and then 'sprinted' for the last 1:00. I was going to sprint the last 2 minutes but talked myself down to 1:30 and then 1:00. 8000m will happen next time! | ||
| Sparrow | | ... | 21-05-2020 @ 10:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 21.05.2020 @ 10:32 AM by Sparrow Thought I'd share this excellent advice I got off rowing God Macroth a few years ago - it's my go-to reference for rowing workouts.JT - he recommends the 30-minute row @ 20 like you approve of. Here it is: My goto, full package programme for the 2k is the Pete Plan: https://thepeteplan.wordpress.com/the-pete-plan/ Last time I did it I only did the long and short intervals and ditched the distance sessions because I didn't have time for them (and I was doing a bit of running on the side). A simpler version would be to do one steady distance session per week (30 minutes @20spm is a standard, but anything from 5-10km at a steady rate, no more than 26spm, will do fine), to improve your efficiency and your aerobic base; and one interval session per week, rotating through the following: - 8x500m/3:30 rest (2k – 3) - 4x1000m/5’ rest (2k + 1) - 4x750m/3’ rest (2k - 1) Use your most recent 2k PB pace as reference for the 2k +/-X. This is just to give you a general idea, it's not a do-or-die target and everyone is different. The first time you do these workouts, don't go out too fast, and keep some juice for the last rep (aka doing a "fast last"). The overall average pace for that session is your result. On your next attempt, aim to do all but the last rep at that average pace, and again go as fast as you can on the final rep (this is standard Pete Plan advice). By tracking your results from the interval sessions, you can have an idea of where your 2k should be (give or take a few seconds; it's not an exact correlation). | ||
| Boar | | ... | 21-05-2020 @ 16:34 |
Walk your talk Member 5, 25558 posts Administrator | I kinda follow bits of the pete plan , but tend to take less rest between sets (impatient) this time I am doing more longer rows , last time i trained for a 2km i was just doing intervals so after JT's eyepopping 6:30 target for you , what do you fancy as a goal ? also nice work on the bike sale !! | ||
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