Sparrow Legs Strongman Training
Users viewing topic: & 2 Guests
12345678910 ... 848849850 ... 858859860861862863864865866867868
| Sparrow |  | ... | 23-12-2020 @ 15:20 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Boar said: self isolation result !!! nice posh sesh , i have some compression shorts and wear them on special occasions They were gone for over three hours. I was gutted I couldn't go.  The shorts are here to stay! | ||
| Sparrow | | ... | 24-12-2020 @ 11:43 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 24.12.2020 @ 11:50 AM by Sparrow ThursdayIncline bench press 60kg x 12 80kg x 10 95kg x 8 80kg x 10 Concentration curl 20kg x 14, 14, 14 Dip BW x 12 +15kg x 10 +25kg x 8 C2 Warm up 10 mins 2330 2:08.7 26 4 x 1:30 AN, 1:30 rest 1:30 460m 1:37.8 34 162 1:30 460m 1:37.8 35 167 1:30 461m 1:37.6 36 170 1:30 467m 1:36.3 38 172 I wasn't too sure what pace to use; the pace guide said 1:38.5, so I just tried to go a little faster than that and see how it went. I'd say the pace was spot-on - the first rep or two was easy enough, but by the last one it was tough going. My HR was still high 150s going into the last couple of reps. I kept the drag factor on its usual 140. I did consider upping it, but I want to train with it on the same that it will be for my 2k rows. I'm not too sure whether that's the right thing to do or not. I think it could take something off my AN sessions, but I'm not focusing on my 500 time at the moment, where you would say it would probably make more sense to up it. I'll see how it goes, but as always, any input will be valued. | ||
| jt | | ... | 24-12-2020 @ 11:56 |
 old age traveller Member 332, 7865 posts | Drag factor staying the same is right in my opinion, however 140 seems pretty high. Were you not tempted by 4x500? | ||
| Sparrow | | ... | 24-12-2020 @ 12:02 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | jt said:Drag factor staying the same is right in my opinion, however 140 seems pretty high. Were you not tempted by 4x500? Good to hear about the drag factor. Rathburn guide says to use 140 for heavyweights? I did consider 4 x 500m, but didn't want to end up disappointed with poor times and feared it would have made me go more all-out for a good time. I just wanted to feel what an AN session was like because it's been a very long time since I did a session like this. I've got to be honest - it was pretty tough! | ||
| jt | | ... | 24-12-2020 @ 19:51 |
old age traveller Member 332, 7865 posts | I have another 5 weeks before AN comes to play! I am on DF123 still seems bit high I am older and weaker than you though. | ||
| Boar | | ... | 24-12-2020 @ 20:11 |
 Walk your talk Member 5, 25557 posts Administrator | lovely session JM , pretty much the same times would have been had if you had gone 4 x 500 i used to go 140 when i was a heavyweight , i used 125 now so i would think its about right | ||
| Bim | | ... | 25-12-2020 @ 00:12 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Great AN sets, slight negative split leaves a little room for improvement without killing yourself! | ||
| Sparrow | | ... | 27-12-2020 @ 12:53 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | 140 does feel fine, but I could always try experimenting with a lower DF after the programme is over. I don't want to really change it now. Bim - the final negative split wasn't really intentional - it more more just panic and going out faster than I needed to, but I get your point. Sunday Squat 132.5kg x 7, 7, 7, 7 Bench press 90kg x 7, 7, 7, 7 Wide grip chin-up BW x 12 +15kg x 10 +30kg x 4 Seated press 50kg x 12 70kg x 10 80kg x 4 | ||
| Sparrow | | ... | 30-12-2020 @ 10:15 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Tuesday Lazy rowing session. Just couldn't get going or get my head into it. C2 Warm up 5 mins 1150m 21 3 x 15 mins UT1, 3 MR 15 mins 3903 1:55.2 23 147 15 mins 3744 2:00.1 26 150 15 mins 3745 2:00.1 27 169 Heart rates shown are final heart rates. Lots of the session was spent low end UT1 and in UT2. I sprinted for the last 1:30 of the final rep, hence the high HR shown. | ||
| jt | | ... | 30-12-2020 @ 16:12 |
old age traveller Member 332, 7865 posts | I am guessing lots of booze and grub and lack of routine has something to do with the lacklustre row. Better to do something though, whats next? | ||
| Sparrow | | ... | 30-12-2020 @ 22:12 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | You're bang on the money there, JT. It's 4 x 3 TR tomorrow... Wednesday Deadlift 160kg x 4, 4, 8 Bench press 95kg x 5, 5, 5, 8 | ||
| Sparrow | | ... | 02-01-2021 @ 11:08 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Thursday C2 Warm up 5 mins 1283 27 4 x 3 mins TR, 3 MR 3 mins 891 1:41 32 163 3 mins 820 1:49.7 29 158 3 mins 800 1:52.5 28 148 3 mins 797 1:52.9 31 151 Very poor session. No excuses - I was done in after the first rep and felt like I was just hanging on for dear life after that. More like a UT1/AT session looking at the (average) heart rates. | ||
| Bim | | ... | 02-01-2021 @ 14:26 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | New Years revelry still taking it's toll  ? It looks like you set off with good intentions at least. Back to a more normal routine soon enough, holidays normally throw my training off a bit. | ||
| Boar | | ... | 02-01-2021 @ 14:32 |
Walk your talk Member 5, 25557 posts Administrator | it seems top end speed can evaporate pretty quickly if training is off a little , but the good news is that it returns pretty quickly too ! | ||
| Jonathan | | ... | 02-01-2021 @ 15:59 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | I think Millsy is just getting old. Stop making excuses for him  | ||
12345678910 ... 848849850 ... 858859860861862863864865866867868