Sparrow Legs Strongman Training
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| Sparrow |  | ... | 01-02-2021 @ 19:14 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I appreciate the input. You are both right, of course. My problem with getting 4-5 sessions a week in is fitting that in with my weight training. Unless I start 5:45am sessions almost every day, I just can't see how it will be possible. Monday Deadlift 165kg x 3, 3, 3, 10 Bench press 97.5kg x 4, 4, 4, 4, 8 | ||
| Sparrow | | ... | 03-02-2021 @ 23:24 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Tuesday Sat on the rower for 10 mins, messing about with the HR monitor and putting in different times and distances. Sweatband and towel at the ready and everything. Then I got off... Incline bench press 60kg x 12 85kg x 10 100kg x 7 90kg x 11 Concentration curl 22.5kg x 10, 10, 10 Dip BW x 12 +20kg x 8 +40kg x 5 | ||
| Sparrow | | ... | 03-02-2021 @ 23:24 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Wednesday Squat 150kg x 4, 4, 4, 4, 8 | ||
| Sparrow | | ... | 06-02-2021 @ 09:13 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Friday Wide grip chin-up BW x 12 +15kg x 10 +30kg x 8 Seated press 50kg x 12 70kg x 10 80kg x 8 Set off on the C2 for a 20 mins @ 20 SPM session, but went out far too fast and stopped after a couple of minutes. Decided to try 100m instead... 100m 15.6 15.4 PB Surprisingly hard work! | ||
| Robbo | | ... | 06-02-2021 @ 09:32 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Fast 100m that! | ||
| Sparrow | | ... | 06-02-2021 @ 15:27 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Cheers, Robbo. 0.1 seconds faster would have been nice.  Saturday Squat 135kg x 8, 8, 8 Bench press 87.5kg x 8, 8, 8 Deadlift 157.5kg x 6, 6, 6 | ||
| Bim | | ... | 06-02-2021 @ 16:48 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Nice 100's, 0.1 is nothing, you should have carried on until you did it | ||
| Jonathan | | ... | 06-02-2021 @ 16:56 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Friday Wide grip chin-up BW x 12 +15kg x 10 +30kg x 8 Seated press 50kg x 12 70kg x 10 80kg x 8 Set off on the C2 for a 20 mins @ 20 SPM session, but went out far too fast and stopped after a couple of minutes. Decided to try 100m instead... 100m 15.6 15.4 PB Surprisingly hard work! Nice to see a C2 PB nailed and well done. I know the feeling of going out far too fast and bailing. I've done that a lot of times on shorter stuff. I was supposed to do this 813m distance for the last CTC thingie, and never completed it. I think I put the handle down 6 times on it  | ||
| jt | | ... | 06-02-2021 @ 19:27 |
 old age traveller Member 332, 7865 posts | You should be able to hit a 15 flat with a bit of practice Getting the start right is crucial What was your SR? Congrats! | ||
| Sparrow | | ... | 08-02-2021 @ 16:44 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Thanks Team BOAR! I am enjoying the break from rowing at the moment - I'm under plenty of stress at the moment without worrying about that. But next week is half-term and that looks like a good time to get back on the water again...  15.3 seconds will go down on the 100m! JT - SR was 54 on the first rep and 66 on the second. I've just checked the monitor and it has actually rounded up my time to 15.5. I just tried another 100m (no warm up) on damper 10 because I left it on 6 last time. My time was poor (15.9) and I was up to 88 SR at the end... probably too high. I had just squatted, so at least I've got an excuse! Monday Squat 145kg x 6, 6, 6, 6, 6 Bench press 95kg x 6, 6, 6, 6, 6 All the weights feel a bit lighter recently - obviously the rowing does have an impact on that, but I still think progress can be made doing both. | ||
| jt | | ... | 08-02-2021 @ 17:11 |
old age traveller Member 332, 7865 posts | I would say optimum SR somewhere between 50-60 Do a couple of 100m as warm ups, practice the first 3 pulls then coast the rest of the 100m That should get you in "the slot" for a fast 100m DF HIGH is good for 100m with strong legs such as yours. | ||
| Sparrow | | ... | 08-02-2021 @ 17:24 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | jt said:I would say optimum SR somewhere between 50-60 Do a couple of 100m as warm ups, practice the first 3 pulls then coast the rest of the 100m That should get you in "the slot" for a fast 100m DF HIGH is good for 100m with strong legs such as yours. OK, noted. I think I'm going out too fast (1:12/1:13) but then it slows to 1:20 by the end of the 100m. I also need to weight the erg down so it doesn't jump about. My legs have never been called strong before. In fact, they were decidedly weak in my strongman days. For rowing purposes, I get your point. I'll take it anyway! | ||
| Bim | | ... | 08-02-2021 @ 23:04 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | 88 S/M what madness is that? I didn't realise how much the C2 moves about on a sprint until I watched a video back of myself, it was all over the place. Also, I don't think you can pace 100m, flat out all the way! | ||
| macroth | | ... | 09-02-2021 @ 13:14 |
 no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I agree with all the above. No point pacing a 100m, over 60spm is probably too messy, max df works best (sets of 6 @145 is definitely strong by rowing standards), and weighing down both the front and back feet can yield a couple tenths. | ||
| Sparrow | | ... | 10-02-2021 @ 20:33 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 10.02.2021 @ 20:34 PM by Sparrow Thanks for the pointers. What do you mean by sets of 6, Macroth? Edit: I see you meant the squats - ignore previous sentence!Tuesday Incline bench press 60kg x 12 80kg x 10 90kg x 8 100kg x 8 90kg x 12 Concentration curl 22.5kg x 11, 11, 11 Dip BW x 12 +20kg x 10 +40kg x 7 After a couple of mega-stressful days, I'm really pleased to say I've landed the Deputy Head job at my current school. It's a lovely local school (one of the best in Bolton) where my three kids go and a ten-minute walk from my house. Ideal! | ||
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