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The Good, The Bad and The Ugly

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BimIcon...25-04-2021 @ 19:08 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 25.04.2021 @ 19:11 PM by Bim
Cheers jt Grin did you see it in the rankings?

I tried max bw bench this afternoon, it was about 5 hours after the 2k but I managed a pretty pathetic 15. I think your plan of a 7 min 2k would get far better results than going flat out, if I'd have benched within 2 minutes of finishing today I doubt I'd have done more than 5.
SparrowIcon...25-04-2021 @ 19:59 
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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		Great time! Thoroughly deserved as well. I can’t wait for the video.

Your CNS must be fried. Grin
jtIcon...25-04-2021 @ 20:05 
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old age traveller
Member 332, 7920 posts
Bim said:Cheers jt Grin did you see it in the rankings?

I tried max bw bench this afternoon, it was about 5 hours after the 2k but I managed a pretty pathetic 15. I think your plan of a 7 min 2k would get far better results than going flat out, if I'd have benched within 2 minutes of finishing today I doubt I'd have done more than 5.


I can't believe you made us wait all day!!!

I have been checking your log and then getting so desperate for news I checked the rankings a few thousand times.

I love trees, I also love cutting down trees I always apologise to them first though.

Yeah doing the 2k max would not be conducive for getting max reps on bench, the top prize was $2500 plus a row erg
jtIcon...25-04-2021 @ 20:09 
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old age traveller
Member 332, 7920 posts
With regards to your 2k I think you should consider Gradually upping the Stroke rate for the last 500, its not unusual for guys to be hitting 40spm plus at the end.
I have got 2k fever now!!!! A light week this week.......new season on Saturday.........

Wink
macrothIcon...25-04-2021 @ 20:12 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Boom!

Looks pretty well paced (flat-ish). Trading rate for pace is often the way to go at the end; like jt says.

7 weeks + taper should do the trick!
BimIcon...25-04-2021 @ 21:37 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Cheers all Grin!

Sorry about the wait jt, grabbed food and then straight out after the row. It was also more of a savage trim than a cutting down of the trees, so the best of both.

I will definitely try upping the rate towards the end next time, at the moment I do pretty much the opposite, just dig in and try to pull harder rather than faster.
BimIcon...25-04-2021 @ 21:39 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:With regards to your 2k I think you should consider Gradually upping the Stroke rate for the last 500, its not unusual for guys to be hitting 40spm plus at the end.
I have got 2k fever now!!!! A light week this week.......new season on Saturday.........

Wink


I was thinking earlier today new season must be soon, start of May then, perfect time for a pre end of program 2k test!
BimIcon...25-04-2021 @ 23:55 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Video from today Grin I screwed up the screen capture on the phone (nerves) so I didn't get the 500m pace etc which is a bit crap, I stuck a digital clock on it for overall time.

macrothIcon...26-04-2021 @ 15:37 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Good video, leaves no doubt that this was 100% effort Grin

I think you've heard this before, but I believe you'd benefit from starting each stroke with a forward lean, which would allow you to use your hips/back more.
jtIcon...26-04-2021 @ 18:08 
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old age traveller
Member 332, 7920 posts
Thanks for the vid I rather enjoyed it. I guess you must be around 90kg at present?

Further to "rating up" at the end it might be worth trying on your AN sessions for the last rep or 2.
BimIcon...26-04-2021 @ 19:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 26.04.2021 @ 23:37 PM by Bim
macroth said:Good video, leaves no doubt that this was 100% effort Grin

I think you've heard this before, but I believe you'd benefit from starting each stroke with a forward lean, which would allow you to use your hips/back more.


Yeah, I agree and I spent a 6 week training block last year trying to fix it. It did feel better right up until max efforts when it would mess my breathing up and I'd switch back, I couldn't get a decent breath in on the forward lean, it was also 2 - 3 seconds/500m slower. Anyway, thanks for the advice but I don't think it's worth me spending more time trying to fix it at this stage.

jt said:Thanks for the vid I rather enjoyed it. I guess you must be around 90kg at present?

Further to "rating up" at the end it might be worth trying on your AN sessions for the last rep or 2.


Pretty much bang on 90kg, touch over if anything but it doesn't vary much, you think a couple of extra KG might help the 2k? I've been thinking about the rating up a bit today, I'll be trying it out for sure, I'll have to shorten my stroke a fair bit as well I think, I go all the way down the slider on everything at the moment.

Monday 26/04/21

Row - 1k WU, 3x15 min UT1 3r, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
45:00.0 12,240m 1:50.2 261 1197 22 149
15:00.0 4,108m 1:49.5 266 1216 22 147
15:00.0 4,099m 1:49.7 265 1210 22 151
15:00.0 4,033m 1:51.5 252 1167 22 149

Time Meters Pace Watts Cal/Hr S/M HR
4:42.7 1,010m 2:19.9 128 739 19 124

Before the 2k yesterday I had been scrapping with the kids, a usual pastime of ours Grin. Anyway, I felt my shoulder tweak a little, didn't think anything of it, I barely noticed it on the row or the benching after. I woke up half way through the night and my shoulder was in a fair bit of pain, I tore my rotator cuff a few years ago and it feels like a pretty mild version of that. It was bad when I woke up this morning but has got a little better through the day, rowing aggravated it a bit but not much. Hopefully it just sorts itself out. Bollox

Evening

Run - 40 min UT2

Just steady round the park while the kids were boxing, a few hilly bits but not many, average pace 5:45/1k
macrothIcon...27-04-2021 @ 13:54 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Bim said:

Yeah, I agree and I spent a 6 week training block last year trying to fix it. It did feel better right up until max efforts when it would mess my breathing up and I'd switch back, I couldn't get a decent breath in on the forward lean, it was also 2 - 3 seconds/500m slower. Anyway, thanks for the advice but I don't think it's worth me spending more time trying to fix it at this stage.


Well then, nevermind Happy
BimIcon...27-04-2021 @ 16:10 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Tuesday 27/04/21

Row - 1k WU, 3x12 min 6r AT 500m CD

Time Meters Pace Watts Cal/Hr S/M HR
3:55.3 1,008m 1:56.7 220 1057 25 121

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,438m 1:44.7 305 1349 29 149
3:00.0 860m 1:44.6 305 1350 29 141
6:00.0 860m 1:44.6 305 1350 29 149
9:00.0 859m 1:44.7 304 1347 29 153
12:00.0 859m 1:44.7 304 1347 28 156

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,376m 1:46.6 289 1293 28 153
3:00.0 859m 1:44.7 304 1347 29 149
6:00.0 859m 1:44.7 304 1347 28 155
9:00.0 824m 1:49.2 269 1224 28 155
12:00.0 834m 1:47.9 279 1258 28 156

Time Meters Pace Watts Cal/Hr S/M HR
12:00.0 3,349m 1:47.4 282 1269 29 152
3:00.0 839m 1:47.2 284 1275 29 146
6:00.0 837m 1:47.5 282 1268 29 152
9:00.0 835m 1:47.7 280 1261 28 155
12:00.0 837m 1:47.5 282 1268 28 156

Time Meters Pace Watts Cal/Hr S/M HR
2:20.4 502m 2:19.8 128 740 19 123

Well the first one went ok and so did the first half of the second, but I had to slow it down a lot after that to keep HR happy. Quite a tough session, legs were feeling it and general fatigue crept in quite a bit on the last set, 3x12 AT is always going to be a tough one though Grin
SparrowIcon...27-04-2021 @ 21:16 
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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		3 x 12 UT1 is hard enough! 3 x 12 AT - no thank you! Grin

Lovely video. I enjoyed the last bit!
BimIcon...28-04-2021 @ 19:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Glad you liked the video Grin

Wednesday 28/04/21

Row - 75 min UT2

Time Meters Pace Watts Cal/Hr S/M HR
1:15:00 18,826m 1:59.5 205 1005 20 133
15:00.0 3,772m 1:59.3 206 1009 20 131
30:00.0 3,764m 1:59.5 205 1004 20 131
45:00.0 3,761m 1:59.6 204 1003 20 134
1:00:00 3,763m 1:59.5 205 1004 20 134
1:15:00 3,765m 1:59.5 205 1005 20 135

Decent workout, best HR / pace combo for some time.

Evening

Run - 40 min UT2 - 5:45 / 1k pace Ave HR 135

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