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Sparrow Legs Strongman Training

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SparrowIcon...12-03-2021 @ 20:57 
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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
Friday

C2

5 mins warm-up, then got into it...

1:23:09.8 21097 1:58.2 22

I decided against using the HR monitor and I think it helped.

Wasn't too bad really. I might even do another one at some point.
JonathanIcon...13-03-2021 @ 06:44 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Well done Millsy. A half marathon is a big achievement and that's a damned solid time. Comfortably under the 2 minute split.
SparrowIcon...13-03-2021 @ 08:13 
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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
Cheers Jonathan.

It was relatively easy compared to last week’s bike ride. Grin
jtIcon...13-03-2021 @ 17:36 
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old age traveller
Member 332, 7875 posts
I am glad you used the word "relatively"

Well done. Pat on back.
SparrowIcon...14-03-2021 @ 11:28 
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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
Cheers, JT. Don't get me wrong - it was tough! But it definitely wasn't as tough as the bike ride.

Sunday

Squat
140kg x 7, 7, 7, 7

Bench press
90kg x 7, 7, 7, 7

Deadlift
155kg x 5, 5, 5, 5
SparrowIcon...15-03-2021 @ 23:34 
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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
Monday

Incline bench press
60kg x 10
80kg x 10
95kg x 10

Wide grip chin-up
BW x 10
+15kg x 10
+25kg x 10

Seated press
50kg x 10
65kg x 10
75kg x 10

Concentration curl
20kg x 10
24kg x 10
27.5kg x 8

Dip
BW x 10
+20kg x 10
+40kg x 6

Looking forward to starting a new, simple rowing programme tomorrow.
SparrowIcon...16-03-2021 @ 18:53 
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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
Tuesday

Start of the new rowing programme:

Back to basics - WELCOME TO THE PAIN CAVE

C2

Warm up
10:00 2489 2:00.5 21 135

6 x 500m 2MR

1:43 500 30 137
1:42.9 500 29 159
1:43 500 29 153
1:43 500 29 159
1:42.9 500 29 148
1:34.2 500 36 163

Pleased with that as a first session. I still felt pretty good going into the last 500m.
BimIcon...16-03-2021 @ 19:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good to have you back Grin

Nice session, what's the plan, do you have one?
SparrowIcon...16-03-2021 @ 20:43 
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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
Bim said:Good to have you back Grin

Nice session, what's the plan, do you have one?


It's good to be back! Grin

My plan is to keep it simple and not overcomplicate things. I'm doing away with timed pieces and using distance-based pieces because I find that mentally easier to deal with. I'm also going to be doing more work that will help my 2k time and not worry about HR bands etc. as I just don't feel they're necessary for me. The HR monitor will probably still be worn, but I'll be using times as goals, not heart rates. Aiming for minimum of two sessions each week, but may do three depending on the weather at the weekend.
jtIcon...17-03-2021 @ 17:31 
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old age traveller
Member 332, 7875 posts
6x500 a lovely session, I will be doing it tomorrow.

Only rowing twice a week is going to make it tough to break 6.30.

Perhaps you should think of a fast 500 and 1k use the force Sparra
SparrowIcon...18-03-2021 @ 19:44 
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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
Two sessions a week is the absolute minimum - hopefully, it will be more like three to four.

Thursday

Squat
147.5kg x 5, 5, 5, 5

Bench press
97.5kg x 5, 5, 5, 5

Wide grip chin-up
BW x 8
+15kg x 8
+30kg x 8

Seated press
50kg x 8
70kg x 8
80kg x 8
SparrowIcon...20-03-2021 @ 18:27 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Friday

C2

Warm up

10 mins 2495 2:00.2 20 146

750m row, 3 MR

2:36.1 750 1:44 28 156
2:35.7 750 1:43.8 29 165
2:35.8 750 1:43.8 29 171
2:28.9 750 1:39.2 33 175

Legs were feeling the squats from the night before.
SparrowIcon...20-03-2021 @ 18:29 
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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
Saturday

Bench press
102.5kg x 3, 3, 3, 3, 7

Concentration curl
24kg x 10, 10, 10

Incline bench press
60kg x 8
80kg x 8
100kg x 5

Deadlift
175kg x 2, 2, 2, 8

Dip
BW x 8
+20kg x 8
+40kg x 8
jtIcon...21-03-2021 @ 19:13 
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old age traveller
Member 332, 7875 posts
Lovely weights and rows, so far your new programme is looking very boaresque!
BimIcon...21-03-2021 @ 19:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good pace to start back at on those 750m's

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