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Sparrow Legs Strongman Training

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SparrowIcon...22-03-2021 @ 16:58 
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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 had Boar in mind when deciding what to do. I need to spend more time suffering and less time worrying about UT1 and UT2. My TR rows were always terrible, so more of that is needed. I need to make the most of my 2-3 sessions a week.

Sunday

3 hours MTB ride.

My right knee gets aggravated a bit on the longer rides, so I need to be mindful of that. Rest today and then back at it tomorrow.
BoarIcon...22-03-2021 @ 17:33 
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Nothing left in the tank.
Member 5, 25587 posts
Administrator
I like the idea of Boaresque rowing sessions !! i find they are very productive

great half marathon !! keeping under 2:00 splitz
SparrowIcon...24-03-2021 @ 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
Cheers Jon! I hope the Boar-inspired sessions are half as productive for me as they have been for you.

Tuesday

Squat
157.5kg x 3, 3, 3, 3, 8

Wide grip chin-up
BW x 12
+15kg x 12
+25kg x 12

Seated press
50kg x 12
62.5kg x 12
72.5kg x 12

C2

20 mins 5265 1:53.9 20 157

Last 4 mins were done at 1:49, 21 SR with a final HR of 171! I was pleased to finish strong, but it was a bit of an eye-opener that my TR pace is Bimís UT1 pace. Grin
BimIcon...24-03-2021 @ 23:43 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Nice 20 minutes Sparrow!
jtIcon...25-03-2021 @ 16:42 
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old age traveller
Member 332, 7873 posts
A sprint tacked on to the end of a "longer effort" is always going to get your HR up. Not technically TR IMO.

Good work
SparrowIcon...25-03-2021 @ 22:10 
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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: 25.03.2021 @ 22:11 PM by Sparrow
I get your point, JT, but still!

Thursday

1k row, 4 MR x 3

3:29.7 1000 1:44.8 27 158
3:30 1000 1:45 28 158
3:27.8 1000 1:43.9 30 177

HR was a bit all over the place. That was tough! No warm-up probably didn't help.
SparrowIcon...26-03-2021 @ 20:03 
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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

Squat
142.5kg x 7, 7, 7, 7, 7

Bench press
92.5kg x 7, 7, 7, 7, 7
jtIcon...26-03-2021 @ 20:49 
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old age traveller
Member 332, 7873 posts
Strong squats, your 100m pb should be improved soon.
SparrowIcon...26-03-2021 @ 20:54 
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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:Strong squats, your 100m pb should be improved soon.


I'm becoming slightly more interested in some of the shorter stuff now my strength levels are creeping back up a bit.

I do fancy a go at a 60-minute piece soon though...
SparrowIcon...27-03-2021 @ 11:23 
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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

Deadlift
160kg x 5, 5, 5, 5, 5

Incline bench press
60kg x 12
80kg x 10
95kg x 12

Concentration curl
24kg x 11, 11, 11

Dip
BW x 12
+20kg x 10
+35kg x 12

Just finishing off last night's session really. I'll hopefully get back in later on and do some rowing...
SparrowIcon...27-03-2021 @ 19:42 
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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 pm

Two-hour MTB ride.

Weather forecast isn't great for the morning, so I took the opportunity to get out today. I'll row tomorrow instead.
SparrowIcon...28-03-2021 @ 19:33 
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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

C2

Warm up
5 mins 1280 1:57.1 25

500m row, 2 MR x 6

1:41.9 29 127
1:41.9 29 121
1:41.9 29 138
1:41.8 29 129
1:41.8 29 142
1:34.1 38 137

Overall pace was 0.9 seconds faster than last time, which I'm happy with for now. I don't believe those heart rate readings.
jtIcon...28-03-2021 @ 20:38 
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old age traveller
Member 332, 7873 posts
Sandbagger.

Wouldn't it be great for the HR to be right?

MY D and HR monitor are still hit and miss, probably why I use the C so much.
SparrowIcon...28-03-2021 @ 20:41 
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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
Chilled UT2 session.

My aim is anything under 1:38.5 on these.
BimIcon...28-03-2021 @ 20:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good 500's, just keep chipping away, 0.5 faster pace each session soon adds up

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