Sparrow Legs Strongman Training
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| Sparrow |  | ... | 27-07-2020 @ 09:41 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | No, I was never really into that. Had a splendid week away I’m St Ives with brilliant weather. The journey home was pretty bad though. Missed training, but I’m looking forward to getting back into it. | ||
| jt |  | ... | 27-07-2020 @ 10:53 |
 old age traveller Member 332, 7866 posts | 6 weeks to 2k pb Probably not enough time for sub 6.30 How about 6.39.2 for a target? | ||
| Sparrow | | ... | 27-07-2020 @ 11:30 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I have to say I'm not feeling very optimistic at the moment about hitting a 2k PB. I've got a planned attempt in just over a week, so I could try and sneak a new PB, but the thought of holding 1:42.5 (to get me down to 6:50) when I haven't worked below 1:50 doesn't fill me with confidence. I guess that's the thing about following a programme like I have been doing - I feel like I'm missing out on some of the 'beginner' gains that I could get through more PB attempts and the 6 x 500m and 4 x 1000m sessions, but I'm just trusting the process and I'm sure it will pay off in the long run. The next 2k attempt (in about 7 weeks) is where I could realistically target 6:49.2 after getting back into it and working at some faster paces. | ||
| jt | | ... | 27-07-2020 @ 13:41 |
old age traveller Member 332, 7866 posts | 100% trust the process it is proven to work, I understand your self doubts I have been there!!! In my early days as a powerlifter I used to do a mini comp (max out on all 3) 4 days before a comp just to check. Just aim to chip a second or 2 off your current pb next week and if feeling good smash out the last 500 fffast | ||
| Sparrow | | ... | 27-07-2020 @ 14:31 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | That sounds like a good plan. I will do as you say. My PB was with shocking pacing, so hopefully I can get another PB. | ||
| Sparrow | | ... | 27-07-2020 @ 18:04 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Monday C2 Warm up 5 mins 1178m SR 22 11 mins 2881m 1:54.5 SR 24 4 mins rest 11 mins 2881m SR 25 1:54.5 4 mins rest 11 mins 2882m SR 26 1:54.5 4 mins rest 11 mins 2881m SR 26 1:54.5 That was so much harder than I was expecting it to be, hence the higher than normal SR for a UT1 session. Hopefully, I will get back into it fairly quickly because I’d have completed that session with relative ease a couple of weeks ago. In a positive note, I am pleased with the addition of a fan. | ||
| Boar | | ... | 27-07-2020 @ 18:23 |
 Walk your talk Member 5, 25558 posts Administrator | Jon, I swear a fan gave me extra ooomph , I always use it now ...i'm a big fan. This is also why I am keeping it up this time , if i have a few weeks off i know it would demolish my near-sub 7 fitness !! I think you will get away with it having a week off , probably a few sessions and you will be good to go | ||
| jt | | VOICE OF TRUTH | 27-07-2020 @ 19:45 |
old age traveller Member 332, 7866 posts | The 3rd and fourth sets I would put money on being AT (if we could do retrospective HR) | ||
| Bim | | ... | 27-07-2020 @ 21:39 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Nice first session back. As jt says, as the session goes on either the HR goes up or the pace slows down, tricky without a monitor though. | ||
| Sparrow | | ... | 28-07-2020 @ 12:34 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 28.07.2020 @ 12:35 PM by Sparrow The fan is a keeper!No doubt you would be right, JT. I will get myself a HR monitor and run it through properly next time. My guess is that even with butchering the programme like I am doing, it will still help me improve my 2k. Then, next time I will run it through like a pro. I will take my HR using the 15 secs x 4 after one of my next UT1 sessions to give me some sort of idea just how far wrong I am. I guess I would need to perform a max HR test first though before any percentages could be worked out... Bim - how do you get the HR up quickly without going at a faster than ideal pace? I though steady pace was key to successful 2k attempts. Tuesday Squat 120kg x 9, 9 Bench 80kg x 9, 9 Deadlift 135kg x 7, 7 60 degrees incline press 50kg x 12 55kg x 10 60kg x 10 55kg x 15 Wide grip chins (full ROM) BW x 15, 12, 12, 15 | ||
| Bim | | ... | 28-07-2020 @ 13:22 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Well, I'm still getting used to the HR monitor, but if the aim of the session is to go at 80% max HR I just set off at a decent pace until I hit it. Not a sprint, but maybe 1:48 pace, it usually gets me there in 800m or so and then I back off a bit and try to keep it steady. For what it's worth when I'm working to HR the session starts out tough(ish) and gets easier as it goes on. Not sure if the above is optimal, but it's how I've started doing it. | ||
| Sparrow | | ... | 28-07-2020 @ 14:55 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | That’s how I would row any piece naturally I think. Start out above the pace, then slow down and maybe save something for the end. I’ve been trying to hold steady paces for a while now and the thing that I don’t like with the HR training is slowing down the pace because it seems like it is embedding a weak mentality. I know this is probably a load of rubbish, but I think the mental aspect for me is probably more important than the benefit of the physiological side relating to specific HR zones. I need to build some grit and toughness on the rower and hold paces I feel. As I said earlier, I’ll buy a HR monitor and run the programme through again (properly) and see how it compares to doing it this way. | ||
| jt | | ... | 28-07-2020 @ 17:54 |
old age traveller Member 332, 7866 posts | Heres the thing, if you have all your workouts logged including HR you can workout what pace (give or take) to row at for all the reps to keep your HR right. (if you would rather keep them all even paced) Me personally sticking to the plan HR wise is more important than bravado of keeping up the pace. IMHO it is A stronger mentality to be able reduce pace to stay on plan. Save the all out pace for your max efforts | ||
| Sparrow | | ... | 28-07-2020 @ 18:08 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | My fragile mental state is mainly down to your bullying of me for my failed 2k attempt, so it's actually your fault! | ||
| Sparrow | | ... | 28-07-2020 @ 18:10 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Joking aside, of course you are right. And as I said earlier, I will buy a HR monitor and get on track with the programme properly. It must be hard(er) to do with the higher HR/paced work though with it only being shorter duration? | ||
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