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Sparrow Legs Strongman Training

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SparrowIcon...17-10-2020 @ 15:53 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Yeah it was tough. It's left me with the dreaded 'fried CNS' feeling for the day...

I think my HR got up so quickly on the 2 mins because I pushed the warm up harder and longer than I normally would.
BimIcon...17-10-2020 @ 16:18 
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6:19.9 or GTFO
Member 3359, 3136 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Think I'll have to adopt that approach when I switch to them, just one more week of UT1 and TR to go!
SparrowIcon...17-10-2020 @ 16:34 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Bim said:Think I'll have to adopt that approach when I switch to them, just one more week of UT1 and TR to go!


The Rathburn guide recommends a warm up of 12-15 mins for TR work. I went with 12 because I'm a bit lazy, but it seemed to be enough.

Good luck with the TR work. Grin
jtIcon...17-10-2020 @ 19:28 
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old age traveller
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Bim said:Couple of good sessions, the TR work looks fun Grin I think there is something wrong with my HR, I could never hit 160+ in the first 2 min.


Thats because you are "the iceman"

good work JLL
SparrowIcon...18-10-2020 @ 19:06 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

80 mins hungover MTB ride.
SparrowIcon...21-10-2020 @ 10:44 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Squat
152.5kg x 3, 3, 3, 3, 9
SparrowIcon...21-10-2020 @ 11:22 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Wednesday

C2

Warm up
10 mins
2234m

7 mins 1943m 1:48.0 29 154
3:30 rest
7 mins 1866m 1:52.5 28 157
3:30 rest
7 mins 1839m 1:54.1 27 152

Supposed to be AT work, but it was more like UT1/UT2. I hope it doesn't make me slower training like this.
BimIcon...21-10-2020 @ 11:46 
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6:19.9 or GTFO
Member 3359, 3136 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
As hard as they are to do, I would try another max HR. Do a 30 min max effort with your HR gradually increasing constantly and really dig in for the last 2 - 3 min, I'll bet you get +10 to your max HR.

I know we are all built differently, but I get anxious before an AT session, they are very close to a max effort for me, after 3x7 3:30 rest AT I would be reasonably wrecked and in no doubt it was harder than UT1
SparrowIcon...21-10-2020 @ 13:04 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I think I might have to do as you say. I'll probably do it next session TBH so I'm not wasting any more time.

I'm not really enjoying the HR training. I used to get to a point in a session where I thought, "Now you need to dig in and start putting the work in!" Now I just slow down when it starts getting to that point to keep my HR at the right reading, which just doesn't seem productive.

As you say, the AT sessions are supposed to be tough, but this wasn't!
little_aIcon...21-10-2020 @ 15:17 
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still a devious weightlifting bastard
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This all sounds very complicated Confused
jtIcon...21-10-2020 @ 16:47 
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old age traveller
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little_a said:This all sounds very complicated Confused


I think once you have read the rathburn thingy a couple of times it becomes less so.

Mr Sparrow, so a couple of days ago it was too hard and now it is too easy are you sure its not just having a good day/bad day?

I agree with what Mr Bim had to say, If you need any proof of the HR training and the programme working just look at what MR Bim has achieved in the last few months. (unless he has hustled us).

He has stuck to the plan trusted the science, put in the hard sessions and is now reaping the rewards I would not be surprised to see him go 6.15 next year if C2 remains his sole focus

Do the 30 mins start around 1.52 pace and gradually crank it up to Fever pitch!!!!!!
BimIcon...21-10-2020 @ 21:19 
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6:19.9 or GTFO
Member 3359, 3136 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:I'm not really enjoying the HR training. I used to get to a point in a session where I thought, "Now you need to dig in and start putting the work in!" Now I just slow down when it starts getting to that point to keep my HR at the right reading, which just doesn't seem productive.

As you say, the AT sessions are supposed to be tough, but this wasn't!


Yeah, that's how I used to feel about UT1 sessions Grin The thing is, if you are going off a soft Max HR then you will be doing UT1 instead of AT, it's only a drop of 6 beats or so between the two! I messed up my max HR the first time I did it, I was going off 165 instead of 175 for a few weeks before I got a proper max.

jt said:I agree with what Mr Bim had to say, If you need any proof of the HR training and the programme working just look at what MR Bim has achieved in the last few months. (unless he has hustled us).
He has stuck to the plan trusted the science, put in the hard sessions and is now reaping the rewards I would not be surprised to see him go 6.15 next year if C2 remains his sole focus
Do the 30 mins start around 1.52 pace and gradually crank it up to Fever pitch!!!!!!


It's all true jt, no hustle, honest Cool! 6:15!!! Grin
SparrowIcon...22-10-2020 @ 17:34 
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always lookIng for the extra UT2 work.
Member 9, 17748 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
It is confusing stuff, Andy. I prefer things like, 'Go heavy, or go home'.

JT - last week's session WAS tough, but the main difference was I used the pace guide for the TR work. I followed Bim's advice (I think) and just thought I'd use the pace guide because the timing is so short. It seemed to work well and the HR didn't go much above what it was supposed to (aim was 167, actual 170 or below).

I think BIM is probably right about my Max HR being low. It was a morning session and they should be tough, not easy - especially for AT work.

I know BIM is a great example of how effective it can and should be, however, he rows almost every day, whereas I only row 3 times per week or so, so it seems like I need some tougher sessions.

I'll do a max heart rate test again... the joys!
BimIcon...22-10-2020 @ 18:48 
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6:19.9 or GTFO
Member 3359, 3136 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good luck Sparrow!
BoarIcon...22-10-2020 @ 18:52 
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Post Edited: 22.10.2020 @ 18:53 PM by Boar
I'll do a max heart rate test again... the joys!


I cannot get my heart rate as high when rowing as i can during a (online) zwift cycle race ...I think my muscles become too tired befor my lungs reach the end of their tether

if i wanted to do a max HR test i might think about doing an uhill time trial on the bike or a series of running hill sprints

EDIT: but then again , you might actually want to know what your max HR is on the rower , so you can work the percentages out correctly

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