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The Good, The Bad and The Ugly

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SparrowIcon...22-11-2020 @ 20:25 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Super session.

I’m no expert, but it does look on your videos like you could do with leaning forward a bit more on the bit where you start pulling. And don’t rest your arms on your knees. I repeat, I’m no expert.
BimIcon...22-11-2020 @ 21:15 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:Super session.

I’m no expert, but it does look on your videos like you could do with leaning forward a bit more on the bit where you start pulling. And don’t rest your arms on your knees. I repeat, I’m no expert.


Thanks Sparrow, and yes, I agree. Also as I'm not leaning forward much I'm bending my legs more than I should, so my knees are going quite far forward, this also causes the heels to lift. I've been practicing the correct (I think!) form and it's far more tiering at the moment. Plan is to stick to the old form for this program and then in the new year try to fully switch, I'll keep practicing better form in the WU and CD.
SparrowIcon...22-11-2020 @ 21:21 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		I wonder if that’s why your legs tend to blow up on rows too?
BimIcon...22-11-2020 @ 23:44 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:I wonder if that’s why your legs tend to blow up on rows too?


Could be, when you don't lean forward you are in a really good position to drive hard with the legs, but you obviously get very little out of your back. I think it's also why my S/M never goes up much, even when sprinting, I can't really shorten the stroke at all and the slider goes a long way each stroke.

Evening in the Cellar

Bench
20x20
20x20
60x20
60x20
60x20
60x30

Shoulder tight from rowing I think, it's been doing it for a few weeks now, nothing I even notice apart from when I'm benching.

Squat
20x10
60x10
100x10
100x10
100x10

Pendlay rows
50x20
50x20
50x20
BimIcon...23-11-2020 @ 21:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Monday 23/11/20

Row - 2k WU, 2x10 min 5r AT, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
8:56.7 2,015m 2:13.1 148 809 23 121

Time Meters Pace Watts Cal/Hr S/M HR
20:00.0 5,643m 1:46.3 291 1302 29 154
10:00.0 2,872m 1:44.4 307 1356 29 154
10:00.0 2,770m 1:48.3 276 1248 29 153

Time Meters Pace Watts Cal/Hr S/M HR
4:15.9 1,021m 2:05.3 178 912 21 140

Felt very lacklustre and just generally tired, pace a couple of seconds down on what I have done before on this session. I think that's decided it for me, I always seem to have a couple of bad days after squatting, I'm just going to do them in the first part of the program next time and lay off in this phase. I just can't recover properly, even from what I did yesterday.
BimIcon...24-11-2020 @ 16:24 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 24.11.2020 @ 16:37 PM by Bim
Tuesday 24/11/20

Row - 1k WU, 7x2 min 2r, 3x100m sprint, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
3:58.0 1,015m 1:57.2 217 1047 24 129

Time Meters Pace Watts Cal/Hr S/M HR
14:00.0 4,342m 1:36.7 387 1630 31 154
2:00.0 620m 1:36.7 386 1629 31 146
2:00.0 620m 1:36.7 386 1629 31 150
2:00.0 621m 1:36.6 388 1635 30 153
2:00.0 620m 1:36.7 386 1629 31 155
2:00.0 620m 1:36.7 386 1629 30 156
2:00.0 619m 1:36.9 384 1622 31 157
2:00.0 622m 1:36.4 390 1641 31 158

Time Meters Pace Watts Cal/Hr S/M HR
0:15.6 100m 1:17.9 738 2838 50 135

Time Meters Pace Watts Cal/Hr S/M HR
0:15.4 100m 1:17.0 767 2938 47 129

Time Meters Pace Watts Cal/Hr S/M HR
0:15.2 100m 1:16.0 797 3044 51 131 - pb

Time Meters Pace Watts Cal/Hr S/M HR
4:20.9 1,014m 2:08.6 164 865 22 137

Minor cockup today meant I thought I only had time to do 7x2 min 2r, when I actual fact I had plenty of time. I blew up on this workout last week on set 6 going just a fraction slower than today, so getting 7 was a result, although I strongly suspect I would have failed to keep the pace if I'd have done another. The first 40 seconds(ish) of most sets I did using the new form, it is definitely easier on the legs. I do find breathing a touch harder as you are leaning forward more when you breathe in, so once I started breathing heavy I changed back.

Since I had a little spare time I thought I'd have a quick go at 100m, first time I've done one so default pb Grin Tried using a longer stroke with shorter leg drive which let me up the SR. Under 15.4 was the target as this would put me in the 'Elite' category Tongue Max drag was just over 200.
BoarIcon...24-11-2020 @ 16:33 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
you had your email with the competitor list ?

Masters 40-49 Men 2000m
121 Competitor(s)

YIKES !!!

you are deffo elite ! nice 100m there
BimIcon...24-11-2020 @ 16:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Boar said:you had your email with the competitor list ?

Masters 40-49 Men 2000m
121 Competitor(s)

YIKES !!!

you are deffo elite ! nice 100m there


Got it earlier today thanks Boar, I saw your name down. Lots of competitors, I'm looking forward to it!
jtIcon...24-11-2020 @ 17:04 
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old age traveller
Member 332, 7976 posts
Very splendid session capped with a lovely pb.

375m for 1minute?
JonathanIcon...24-11-2020 @ 17:21 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Bim said:

Since I had a little spare time I thought I'd have a quick go at 100m, first time I've done one so default pb Grin Tried using a longer stroke with shorter leg drive which let me up the SR. Under 15.4 was the target as this would put me in the 'Elite' category Tongue


Welcome to the 'Elite club' - it's a very prestigious organisation. We don't let in just any old riff-raff Grin
BimIcon...24-11-2020 @ 17:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
jt said:Very splendid session capped with a lovely pb.

375m for 1minute?


Cheers jt, next time I'm not stuffed after a session I'm going to give it a go, although 375m might be pushing it!

Jonathan said:
Welcome to the 'Elite club' - it's a very prestigious organisation. We don't let in just any old riff-raff Grin


Grin
SparrowIcon...24-11-2020 @ 21:41 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Who does a session like that and then does extra for fun? Brain. Does. Not. Comprehend.
BimIcon...25-11-2020 @ 15:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 25.11.2020 @ 15:52 PM by Bim
Wednesday 25/11/20

Row - 2k WU, 6x500m 1r AN, 2x1 min flat out plenty of rest, 1k CD

Time Meters Pace Watts Cal/Hr S/M HR
9:46.3 2,223m 2:11.8 153 825 23 120

Time Meters Pace Watts Cal/Hr S/M HR
9:35.9 3,000m 1:35.9 396 1662 31 153
1:35.8 500m 1:35.7 398 1670 32 144
1:35.8 500m 1:35.7 398 1670 31 150
1:35.8 500m 1:35.7 398 1670 31 153
1:35.8 500m 1:35.7 398 1670 31 155
1:36.0 500m 1:35.9 396 1661 31 158
1:36.8 500m 1:36.8 386 1628 31 159

Time Meters Pace Watts Cal/Hr S/M HR
1:00 377m 1:19.5 ? ? 48 157 - pb

Time Meters Pace Watts Cal/Hr S/M HR
5:58.5 1,008m 2:57.8 62 514 20 116

Did a large chunk of the 500m's using the new form, first 300m+ on most of them. I'd had in the back of my mind to do 6 sets instead of 8 today, then do a couple of 1 min max m's so when I started to blow up a touch on the 6th set that decided it for me. Had plenty of rest after the 500's, 5 minutes or so.

For the 1 min's I paced them as I've seen a couple of guys online do it (described as a controlled blow up) and just pull every stroke at maximum power, flat out from the start, then try to hold on at the end. Very unpleasant from about 30s onwards, but I think it works quite well over this distance. For the first I accidently set it to 1 min intervals instead of a set piece, it has recorded it correctly on the C2, but not uploaded it to the website properly for some reason so no Watts, Cal/Hr. For the second one I got to about 45 seconds and just could not continue, pace started at about 1:17 but had gone over 1:30 by the time I stopped Grin I should have known really as I was feeling pretty shaky after the first one.

Got a lot of work on at the moment but I'll bung a video up later if I get chance.
jtIcon...25-11-2020 @ 17:29 
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old age traveller
Member 332, 7976 posts
375m might be pushing it hustle hustle.

Very nice, would like to see a video of the upgraded tekkers.
SparrowIcon...25-11-2020 @ 21:16 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Sounds like the new technique is starting to become more embedded, which can only be a good thing.

Nice 1:00 row.

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