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Sparrow Legs Strongman Training

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SparrowIcon...25-11-2020 @ 20:20 
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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:Dig a hole.

Nice progress on the S+D.


I wouldn't really be up for that, although the thought has crossed my mind.

Wednesday

C2

Warm up
5 mins 1236 2:01.3 19

UT1 3 x 17 mins, 3 MR

17 mins 4527 1:52.6 26 150
17 mins 4417 1:55.4 27 152
17 mins 4398 1:55.9 27 154

HRs shown are averages. Looks like I could have gone a bit faster on the first rep. I know for next time.
BimIcon...25-11-2020 @ 21:23 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Some nice UT1 and good effort on the SBD!
SparrowIcon...25-11-2020 @ 21:30 
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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 BIM.

4 x 4 mins TR next rowing session.

The joys!
jtIcon...26-11-2020 @ 18:25 
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old age traveller
Member 332, 7863 posts
I did think you were rating a bit high

Rathburn (GOD) says SR 20-24 for UT1

My first season rowing I did not record SR or HR and wish I had that info to look back on

I did 12minutes at 1.45.6 Probably 30spm or higher (2010)

I did start recording info 2014 HR SR but had not read the BIBLE and was doing 27-29spm for UT1 type stuff.

4x4 you know 4minutes is a ranking distance yeahWink
SparrowIcon...26-11-2020 @ 20:12 
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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 know it should be lower. I just don't want to fall into the old trap I was stuck in of doing everything low SR - I even used to sprint with it low and getting used to the higher SR was hard work. I seem to miss out the in-between bit (22-26). I definitely need to get it lower for UT1 work.

I'm not sure what my SR was a while ago when I did 12 mins at 1:45, but I bet it was in the 30s.

I hadn't realised about the 4 minute rankings... off I go to check... cheers.
SparrowIcon...29-11-2020 @ 20:02 
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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

10 mins 2415 2:04.2 26 138

TR 4 x 4, 4 MR

4 mins 1202 1:39.8 32 ? (HR monitor has lost connection)
4 mins 1142 1:45.0 32 163
4 mins 1114 1:47.7 31 161
4 mins 1143 1:44.9 33 165

HRs are averages. I was knackered on the third rep and struggled keeping a decent pace and getting my heart rate up to TR, but I got a bit of a second wind on the last rep.

I did look at the leaderboard, but to overtake JT I would have had to hold 1:37 pace for 4 minutes, which seemed quite unrealistic during the warm up and considering that it is faster than my 1k pace. I will need a decent bit of TR and AN work before I can really attack the shorter distances.
jtIcon...29-11-2020 @ 20:23 
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old age traveller
Member 332, 7863 posts
Nice work pulling the 4th rep back to "sub 7". Whats next?
BimIcon...29-11-2020 @ 21:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Looks like a decent session, you must have recovered from the first fast rep by the time you got on to the last one Grin

Quick question about HR, if you are going off an average does this mean you HR might be above the band you are meant to be working in for a while in order to get the overall average up? Just wondering how you are doing it.
SparrowIcon...29-11-2020 @ 22:41 
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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
Tuesday - 5 x 10 UT1
Thursday - 2 x 10 AT
Saturday - 2k test day (or 60 mins UT2)
SparrowIcon...29-11-2020 @ 22:44 
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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
Bim said:Looks like a decent session, you must have recovered from the first fast rep by the time you got on to the last one Grin

Quick question about HR, if you are going off an average does this mean you HR might be above the band you are meant to be working in for a while in order to get the overall average up? Just wondering how you are doing it.


The first rep did take quite a bit out of me.

I just looked at pace today really. But usually, it can go over for a bit and still be under the target, rather than showing an ‘over’ reading on the monitor because it usually gets higher over the interval.
SparrowIcon...01-12-2020 @ 07:33 
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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
Monday

Squat
122.5kg x 9, 9

Bench press
82.5kg x 9, 9

Deadlift
137.5kg x 7, 7
SparrowIcon...02-12-2020 @ 22:38 
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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
It's ben a very busy week with work this week. I'm going to get up early to get a session in. Putting this on here so I don't bail out!
BimIcon...03-12-2020 @ 21:35 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sparrow said:It's ben a very busy week with work this week. I'm going to get up early to get a session in. Putting this on here so I don't bail out!


That's what logs are for! I often put stuff in mine so I can't wuss out of it Tongue
jtIcon...03-12-2020 @ 22:16 
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old age traveller
Member 332, 7863 posts
Sparrow said:It's ben a very busy week with work this week. I'm going to get up early to get a session in. Putting this on here so I don't bail out!


How big is your bucket?
SparrowIcon...04-12-2020 @ 14:43 
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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 did it yesterday morning! I was so close to talking myself out of it, but I did 3 of the 5 reps so I could live with myself.

Thursday

a.m.

C2

Warm up
5 mins 1197 23

UT1 3 x 10 mins, 2 MR

10 mins 2656 1:52.9 25 151
10 mins 2574 1:56.5 25 150
10 mins 2535 1:58.3 26 146

p.m

C2

Warm up
5 mins 1212 23

UT1 2 x 10 mins, 2 MR

10 mins 2676 1:52.1 25 154
10 mins 2585 1:65.0 26 147

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