Sparrow Legs Strongman Training
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| macroth |  | ... | 07-05-2021 @ 17:00 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sparrow said: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. Thates more like it  I read somewhere how no training cycle is ever a waste, regardless of how you perform on the day (which isn't entirely under your control). The rep PB's, volume PB's, technical improvements, days where you got the job done even if you didn't want to... we have to remember that it's all valuable for future performance. | ||
| jt | | ... | 07-05-2021 @ 18:55 |
 old age traveller Member 332, 7865 posts | It sometimes takes a few days to gain perspective, I would still say if you feel good on any given day load it up and lift it. | ||
| Boar | | ... | 08-05-2021 @ 20:51 |
 Walk your talk Member 5, 25557 posts Administrator | Jon , Healey Nab isnt as fabulous as I expected - it was far too steep to enjoy .... i suspect MTB'ers kinda push the bikes up alot of it and enjoy the white knuckle downhill ! i do not have to skills to do that , preferring to do some hard biking around trails , the uphills are better than the downhills for me ! once i have got this race out of the way i hope to pop along to your side of winter hill and maybe you could take me round one of the courses ? | ||
| Sparrow | | ... | 09-05-2021 @ 14:08 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I don't think that approach works with me, JT. My strength levels don't really seem to vary much on a day-to-day basis. I pretty much always know what I can do and where I'm at. So the training cycle needs to be done before max attempts. Jon - I'm the same as you in that thinking, I think. I don't really enjoy the downhill stuff that much and have zero technical ability on the bike. I'd rather smash a nice cross country ride and not have to worry about all that stuff. I'm always up for a ride, especially with your good self. There's loads of great routes round here. Friday pm Incline bench press 60kg x 10 80kg x 8 90kg x 8, 8 C2 20 mins 5092 1:57.8 21 Saturday Seated press 50kg x 10 70kg x 8 80kg x 6 Wide grip chins BW x 10 +20kg x 8 +30kg x 8 Concentration curl 15kg x 10 20kg x 8 25kg x 8 Dip BW x 10 +15kg x 8 +30kg x 8 | ||
| Bim | | ... | 09-05-2021 @ 17:01 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Good to see a row Sparrow, and nice chinning! | ||
| jt | | ... | 09-05-2021 @ 18:20 |
old age traveller Member 332, 7865 posts | The lifts in your little picture thingy are they accurate? If so your squat is closer to Pb than the B+D Same bodyweight? | ||
| Sparrow | | ... | 10-05-2021 @ 20:08 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Cheers Bim - there will hopefully be more of it in the near future. I feel I've lost my way a bit recently, and I need to rectify that. JT - the lifts are accurate in that they are the most I have ever done. 210 squat was high bar and wrapless (I think). Bench was close grip and the deadlift was just a belt. I've no idea what my BW is, but I guess it is quite a bit down from when I did those lifts. | ||
| Sparrow | | ... | 10-05-2021 @ 21:21 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Monday Squat 132.5kg x 7, 7, 7 Bench press 90kg x 7, 7, 7 I was going to row, but I've just finished now and have been up since 5:00 - it can wait till tomorrow. | ||
| Sparrow | | ... | 15-05-2021 @ 19:51 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Thursday Deadlift 165kg x 4, 4, 8 Bench press 95kg x 5, 5, 5, 8 | ||
| jt | | ... | 15-05-2021 @ 19:56 |
old age traveller Member 332, 7865 posts | I guess tomorrow came and went with no row? How hard are the 8's? | ||
| Sparrow | | ... | 15-05-2021 @ 19:58 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Saturday C2 Warm up 5 mins 1302 1:55.2 26 4 x 750m, 3 MR 2:33.5 750 1:42.3 28 162 2:33.5 750 1:42.3 29 158 2:33.6 750 1:42.4 29 138 2:33.6 750 1:42.4 31 138 A few observations: 1. That was VERY hard. 10/10 effort towards the end of the last rep. 2. I've not rowed anything like enough recently - the last time I did this session was April 11th. 3. I should have eased myself back in rather than trying to increase the pace from last time I did this session. 4. I'm pleased with myself for grinding it out. Today I won the mental battle. 5. I need to stop messing about now and get stuck in. | ||
| Bim | | ... | 15-05-2021 @ 22:01 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Good work on the mental battle, nice pace as well | ||
| Sparrow | | ... | 16-05-2021 @ 19:29 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Cheers, Bim. I always used to do TR sessions starting out at 1:41 because the pace guide in the Rathburn programme said to use 2k pace or less (obviously I should have used less!). I always did the first rep and then died badly after. I'm beginning to creep down towards that pace for multiple reps now, albeit only for 2:30 rather than 4 mins. Sunday Squat 140kg x 5, 5, 5, 8 Incline bench press 60kg x 10 80kg x 8 95kg x 8, 8 | ||
| Sparrow | | ... | 18-05-2021 @ 07:03 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Monday Seated press 50kg x 10 70kg x 8 75kg x 8, 8 Wide grip chin-up BW x 10 +15kg x 8 +25kg x 8 +35kg x 8 Dip BW x 10 +15kg x 8 +30kg x 8 +40kg x 8 Concentration curl 20kg x 12, 12, 12, 12 | ||
| Sparrow | | ... | 20-05-2021 @ 20:43 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 20.05.2021 @ 20:44 PM by Sparrow Wednesday1 hour MTB ride | ||
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