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Sparrow Legs Strongman Training

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BimIcon...24-04-2021 @ 18:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Nice pace for the 1k's, as for:

Sparrow said:A horrible sprint at the end, or an extra rep? What a lovely decision to have to make! Grin


I think you know the answer!
jtIcon...24-04-2021 @ 19:50 
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old age traveller
Member 332, 7873 posts
Sparrow said:Thursday

Deadlift
160kg x 3, 3, 3

C2

Warm up
10 mins 2504 1:59.8 26

4 x 1000m, 4 MR

3:28.7 1:44.3 28
3:28.7 1:44.3 28
3:27.1 1:43.5 29

I decided before the session not to sprint the last part of the last rep, and felt considerably better than normal for it after a sessioj like this. I even considered an extra rep. Something to think about for next time.

A horrible sprint at the end, or an extra rep? What a lovely decision to have to make! Grin


There are 3 types of people in this world.
Those that can count and those that can not.
Which type are you?
SparrowIcon...25-04-2021 @ 06:47 
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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
Ah! It looks like Iíve already made my decision about that to do next time.
SparrowIcon...26-04-2021 @ 07:45 
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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

Squat
132.5kg x 4, 4, 4, 4

Bench press
90kg x 4, 4, 4, 4

Deadlift
142.5kg x 3, 3, 3

Another late one.
jtIcon...26-04-2021 @ 18:09 
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old age traveller
Member 332, 7873 posts
You either do no warm ups or deem them not worthy of logging.? .
SparrowIcon...27-04-2021 @ 17:46 
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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
Not worthy of logging, or more like I canít be bothered logging them.

Monday

One-hour MTB ride.

Nailed another nice KOM (this basically means Iím top out of one thousand, two hundred and odd people on a section that took 1:38). Horrible trying to sprint flat-out for that long!
jtIcon...27-04-2021 @ 18:12 
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old age traveller
Member 332, 7873 posts
Super cycling sparrow.
SparrowIcon...28-04-2021 @ 22:01 
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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: 28.04.2021 @ 22:01 PM by Sparrow
Cheers!

Wednesday

Another late one...

C2

Warm up
5 mins 1317 1:53.8 25

6 x 500m, 2 MR

9:56.7 3000 1:39.6 30
1:39.6 30
1:39.6 30
1:39.8 31
1:39.8 31
1:40.9 31
1:36.9 38

Annoyed with myself: the erg did that weird thing where it missed some of the start of the 5th rep. I spent 170 m trying to get back under what I thought was my target pace of 1:41, only to realise with two pulls left that my target pace was 1:40. I wanted to punish myself/prove to myself that I could have hit the pace by going for it a bit on the last rep. I had to sit outside in the garden for ten minutes after that! Ouch! Grin
SparrowIcon...01-05-2021 @ 12:38 
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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

MAX day!

Squat
150kg x 2
165kg x 1
180kg x 1
195kg x f

Bench press
100kg x 2
110kg x 1
120kg x 1
130kg x f

Deadlift
170kg x 1
200kg x 1
220kg x 1

A pretty disastrous session. The squat wasn't really close, the bench couldn't have been any closer and the deadlift was 5kg up on last time I maxed - at least I finished on a positive.
SparrowIcon...01-05-2021 @ 17:33 
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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
Saturday

1 hour MTB ride
jtIcon...01-05-2021 @ 19:03 
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old age traveller
Member 332, 7873 posts
520 total not so disastrous?

Do you need some fractional plates for the bench?
SparrowIcon...01-05-2021 @ 19:52 
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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:520 total not so disastrous?

Do you need some fractional plates for the bench?


It feels like the last four months has been a waste of time.

I do have fractional plates, but I don't currently use them.

Maybe it's time for a change of programme?
BimIcon...01-05-2021 @ 23:27 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Bad luck not getting what you wanted on sbd, 500's looked nice.
jtIcon...03-05-2021 @ 17:59 
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old age traveller
Member 332, 7873 posts
SO you got 5kg more on deadlift

Almost got a Recent pb on Bench

Squat was a few kg down on last time would you of got 190? I still think not too bad a day.

My own training has taught me trying to get it back is difficult, when I was squatting and deadlifting regularly 2 years ago some days I could hardly squat off the bog or pull the skin off a rice pudding.

Programme or not, if you are feeling good on any particular day put the weight on and crack on thats my filosaphay.

Wink
SparrowIcon...07-05-2021 @ 10:25 
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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 took three days off training - it was a mix of sulking (or at least not wanting to train), not having time due to kids' stuff and work and feeling a bit off due to the vaccine. Felt more like three weeks TBH. On reflection, you are right, JT - it wasn't a total disaster. I'm ready to get going again now!

Thursday

Start of the new training block.

Goals: 195kg squat, 132.5kg bench, 225kg dead. LET'S GO!

Squat
122.5kg x 9, 9, 9

Bench press
82.5kg x 9, 9, 9

Deadlift
145kg x 7, 7

A bit of assistance work and back on the rower later on today.

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