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Sparrow Legs Strongman Training

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SparrowIcon...24-05-2020 @ 16:57 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Reading back my posts from the early hours don't actually seem too bad considering the amount of alcohol that had been consumed.

I don't know what I was going about breaking all your PBs though. No way would I ever do a marathon!
SparrowIcon...25-05-2020 @ 20:20 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Deadlift
162.5kg x 3, 3, 3, 3, 8

Bench press
97.5kg x 4, 4, 4, 4, 8

Incline bench press
60kg x 15
70kg x 15
80kg x 15

Wide grip chin up
BW x 8
+15kg x 8
+30kg x 5
BW x 15
+5kg x 15, 15

Single arm cable triceps pushdown
10kg x 14, 14, 14

Fancied a go at a 100m row so had a bash and did 16.4s cold. I was under 1:20 for the duration, and was a bit surprised to see my time at the end. It must have been the start where I messed up trying to do some silly double pull rather than a big pull.

Proper rowing session in the morning...
jtIcon...25-05-2020 @ 20:32 
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old age traveller
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The first 3 strokes have to be bang on I am getting 1.53ish 135ish 121ish

Spm high 50"s so 15-17 strokes of craziness
SparrowIcon...25-05-2020 @ 21:04 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
jt said:The first 3 strokes have to be bang on I am getting 1.53ish 135ish 121ish

Spm high 50"s so 15-17 strokes of craziness


Yes, I can see it was the start that messed it up. Most of the readings were around 1:18 so I expected it to be faster.

I'll try again and see if it makes any difference.

SR is high 50s.
SparrowIcon...25-05-2020 @ 21:05 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I forgot to put it on damper 10 and left it on the usual 8.
SparrowIcon...26-05-2020 @ 16:56 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 26.05.2020 @ 17:17 PM by Sparrow
Tuesday

C2

Warm up
10 mins
2480m SR 26

1k attempt
Stopped half way through*

9 mins
2502m SR 26 1:47.9/500

*Stupidly thought I could smash my old PB by a long way and set off at a silly pace. I did the first 500m in 1:31 and it wasn’t that hard to be honest. I could have taken my foot off the gas for a bit and still hit a comfy PB but just stopped! Need to get out of this habit!

I had to work hard for the 9 mins and fell 0.4s behind the target pace at one point. I was determined not to quit again though and dug deep. I decided to sprint for the last 1:15, which seemed like a bad idea with 55s left and still 0.2s over my target pace with nothing left in the tank. I found it from somewhere though and proved to myself that I can endure some suffering!

One thing that I am pleased about is that I fell off the rower at the end an exhausted, sweaty mess with shaking hands and disorientated. However, I am sat here 10 mins later almost back to normal. In days gone by, that sort of effort would have destroyed me for hours, even ruined the rest my day. Surely that’s got to be a good thing.

I’m going to have another do at the 1km row in a couple of weeks but not go out so fast next time.

Went back in to do some curls:

Concentration curl
17.5kg x 12, 12, 12
BoarIcon...26-05-2020 @ 17:20 
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Walk your talk
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all said n done, it was a great workout , so happy days !


such a strong first 500 .... you know yourself , its horrible but 'coasting' the last 500 at any sort of pace would have seen a nice sub 3:10

all good experience in the bag for next time
SparrowIcon...26-05-2020 @ 17:24 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Boar said:all said n done, it was a great workout , so happy days !


such a strong first 500 .... you know yourself , its horrible but 'coasting' the last 500 at any sort of pace would have seen a nice sub 3:10

all good experience in the bag for next time


Definitely agree. Lots of positives to take from the session, leaving me feeling optimistic, even though I did do a 'Millsy'. Unhappy
jtIcon...26-05-2020 @ 19:34 
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old age traveller
Member 332, 7863 posts
As you know I am a fan of EVEN pace.

I think it will help you in the long run to give it go.

Pb 3.15 just go out at 1.37 get your pb finish strong
jtIcon...26-05-2020 @ 19:36 
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old age traveller
Member 332, 7863 posts
Should be close to a 500m pb too if you don't start too fast
SparrowIcon...26-05-2020 @ 20:11 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
jt said:As you know I am a fan of EVEN pace.

I think it will help you in the long run to give it go.

Pb 3.15 just go out at 1.37 get your pb finish strong


Yes I know about even pace and most of my rowing workouts from a couple of years ago were all done that way. I just thought if I did 1:30 for the first 500, I could do 1:40 for the second 500 meaning a 3:10 and a 10 second PB. Your way would have been much simpler to do.

A 500 PB should definitely be on after a ‘comfy’ 1:31, I agree. I’ll have to try it in the next couple of weeks.
SparrowIcon...27-05-2020 @ 20:11 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Wednesday

Squat
145kg x 4, 4, 4, 4, 8

Wide grip chin up
+5kg x 15, 15, 15

Seated BTN press (cluster reps)
65kg x 5
75kg x 5
85kg x 5
SparrowIcon...28-05-2020 @ 08:00 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 28.05.2020 @ 08:02 AM by Sparrow
Thursday

C2

500m x 8
3:30 rest

X 8

Goal was an optimistic 1:41/500 based off my 6:55 2k PB...

1:41.1 SR 28
1:41.1 SR 28
1:41.1 SR 29
1:41.2 SR 30
1:14.1 SR 31
1:41.2 SR 31
1:41.3 SR 31
1:40.9 SR 33

Had serious doubts about this, particularly after the first 500m. No warm up definitely didn't help and I had to talk myself out of doing a Millsy, or even lowering the pace.

Not done this session in a long while, but I'm pretty sure it's some sort of PB.

Couple of questions for Boar and JT (and anyone else who reads this and knows about rowing):

1. I left it on my usual damper setting 8 to try and keep it in line with my 2k row, which is what this session was all part of building towards. Should I up it to 10?

2. My SR seems higher than my usual 2k SR - is this OK to get some work in on these higher SRs, or should I be trying to keep to my usual 2k SR?

Tough session but pleased to get it done!

Next time I repeat this session in a couple of weeks, I'll aim to keep every rep under 1:41.
jtIcon...28-05-2020 @ 15:47 
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old age traveller
Member 332, 7863 posts
Nice session.

Most olympic standard rowers will use a drag factor between 120-140

Damper 8 is possibly around 180 so too high.

I row most distances around 125-130 (damper 4-5)

I have it on 10 for 1 minute or below.

As for replicating your ideal 2k I could make an argument for both sides, personally I would have the DF a little higher and SR a little higher and make use of the (too long in my opinion) rest periods. Again this is where HR helps you dictate your training if you monitor it.

Try 150-160 df for your 500's. My pb 2k was done at 36spm.
SparrowIcon...28-05-2020 @ 17:01 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
jt said:Nice session.

Most olympic standard rowers will use a drag factor between 120-140

Damper 8 is possibly around 180 so too high.

I row most distances around 125-130 (damper 4-5)

I have it on 10 for 1 minute or below.

As for replicating your ideal 2k I could make an argument for both sides, personally I would have the DF a little higher and SR a little higher and make use of the (too long in my opinion) rest periods. Again this is where HR helps you dictate your training if you monitor it.

Try 150-160 df for your 500's. My pb 2k was done at 36spm.


Cheers.

The thing is, I've no way of knowing what my drag factor is with the PM2. So I just use the damper as a measure. I could do with cleaning it out and oiling the chain as I don't think either have ever been done, so that could change things.

What rest period would you recommend? I couldn't do 1 min like Boar for a session like that!

I'm surprised you go so low with your DF? Does a higher factor not favour the 'stronger' rowers? I might try it out in the future.

I'm surprised your 2k was such a high SR - I think mine was 26! The thing is, when I get tired, my SR seems to slow down, so I think it's good for me to get these sessions in like today with a higher SR.

Next session will be a low SR session.

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