A journal of non-negligible strength gains
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| macroth |  | ... | 26-04-2021 @ 09:07 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday: 6.8km/123mD+/45' run with my son. Sunday: 48km/1114mD+/3h15 MTB ride, trying to keep up with a much fitter friend. This morning: FRONT FOOT ELEVATED SPLIT SQUAT — 3020 4x8/side xbar WEIGHTED CHIN UPS — 5s eccentric 5x5x10kg. Upped the challenge by trying to count "real" seconds (metronome) DB FLY — 3131 4x10x7kg JEFFERSON CURLS — 10s down/10s up 4x4x16kg | ||
| macroth | | ... | 27-04-2021 @ 13:57 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: KNEELING JUMP into BROAD JUMP 5x3 FRONT SQUAT — 32X1 5x80, 5x85, 3x90, 3x92.5, 3x95 COSSACK SQUAT — 3111 4x6/side x12kg Intervals this evening. Run or row? Hmm... | ||
| Sparrow |  | ... | 27-04-2021 @ 21:19 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Post Edited: 27.04.2021 @ 21:20 PM by Sparrow Please explain what sunday’s session involved in a bit more detail for those of us who aren’t great at reading. 48km of walking/running + a 3h 15 mins MTB ride??Or simply a 48km, 3h 15 mins MTB ride? Having reread it, I’m guessing it’s this! | ||
| macroth | | ... | 28-04-2021 @ 08:37 |
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:Please explain what sunday’s session involved in a bit more detail for those of us who aren’t great at reading. 48km of walking/running + a 3h 15 mins MTB ride?? Or simply a 48km, 3h 15 mins MTB ride? Having reread it, I’m guessing it’s this! Sorry, the numbers describe the MTB ride, as you guessed. It was 48km long and lasted 3h15, with 1114m in total elevation gain. | ||
| macroth | | ... | 28-04-2021 @ 13:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I said: Intervals this evening. Run or row? Hmm... No intervals of any sort were done yesterday evening. Maybe tonight? In the meantime, this morning: WIDE STANCE BELT SQUAT — 3311 5x10x60 SINGLE LEG RDL 5x5/leg x60 BTN SHOULDER PRESS — 31X1, wide grip (somewhere between clean and snatch) 10x20, 25, 25, 25, 25kg 1x DB TURKISH GET UP + 1x WINDMILL 5x3/side x12kg KB BOTTOM UP WAITER'S CARRY, FRONT RACK CARRY, FARMER'S CARRY 3 rounds x 7m/exercise/side @20kg. Challenging weight for the b-up carry. | ||
| macroth | | ... | 29-04-2021 @ 08:34 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I said: Maybe tonight? Nope. Time to stop pretending I'm going to do them. Fresher legs for everything else, I guess. This morning: CHIN UPS / RING DIPS - Alternating every minute 7,6,5,7,6,5,7 reps each. AT running planned for lunch. | ||
| macroth | | ... | 29-04-2021 @ 14:10 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Before lunch: 15'/15'/13' AT on 3' rest. The heartrate was AT, but the pace was meh and got worse. 15:00 3.48km 4:18/km 166bpm 15:00 3.26km 4:36/km 166bpm 13:00 2.70km 4:49/km 165bpm Total 11.15km/57:34 | ||
| macroth | | ... | 30-04-2021 @ 08:49 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: 15'/3400m skierg warmup Time Meters Pace S/M 1:32.8 500m 1:32.7 62 0:18.3 100m 1:31.4 66 0:17.9 200m 1:29.5 60 0:18.2 300m 1:30.9 63 0:18.7 400m 1:33.5 61 0:19.8 500m 1:38.9 61 Poor showing. The sub-1:30 target slipped out of reach with 200m to go, and I lost interest. Oh well. 5' skierg recovery + 5' paddle to stretch out the legs | ||
| jt | | ... | 30-04-2021 @ 19:34 |
 old age traveller Member 332, 8002 posts | If you quit on the ski erg is it a Handle Up? | ||
| macroth | | ... | 03-05-2021 @ 11:29 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said:If you quit on the ski erg is it a Handle Up? I would need to check the facebooks to see how people refer to it, but Handle(s) Up sounds good to me.  | ||
| macroth | | ... | 03-05-2021 @ 11:39 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 2020-2021 C2 season recap: 617,607 rowerg meters, 183k of which were done in September. Actual monthly average was closer to 40k. Decent showing on the 100m, 1', 500m, and 1000m. 10k wasn't too bad. 157,051 skierg meters, 40k of which in February. Hanging in there with a sub-1:30 500m and sub-7 2k, but nothing of note. 7,433 bikerg meters  , between August and October. | ||
| macroth | | ... | 03-05-2021 @ 11:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 04.05.2021 @ 09:07 AM by macroth Lots of rain over the week-end, so I mostly stayed indoors and kickstarted the new C2 season by doing as many ranking pieces as possible, sprinkled throughout the day when I could find the time. Rowing was done at 20spm and df110, skiing at 35spm and Df 60.Saturday: 100m (22.2s), 1' (285m), 500m (1:44.1), 1000m (3:45.8), 4' (1108m), 2k (7:21.2) row. 100m (25.1s), 1' (267m), 500m (1:50.2), 1000m (3;45.4), 4' (1070m) ski. Sunday: 5k (19:39.7), 6k (23:44.2) row. 2k (8:15.7), 5k (20:26.8) ski. Also did my handstand/wall walk session. Didn't get as much done as I'd hoped, but I'd like to do everything up to 60' at least by the end of the week. This morning: FRONT FOOT ELEVATED SPLIT SQUAT — 3020 4x8/leg xbar WEIGHTED CHIN UPS — 5s eccentric 5x5x10kg DB FLY — 3131 5x10x7kg JEFFERSON CURLS — 10s down and up 4x4x16kg | ||
| macroth | | ... | 04-05-2021 @ 09:15 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Last night: 6k/24:22.4 ski @35spm/df60 This morning: KNEELING JUMP into BROAD JUMP 5x3 FRONT SQUAT — 32X1 5x81, 5x86, 5x91, 3x93.5, 3x96. A bit low on energy this morning, so just added a kg to all sets as a sign of "improvement". COSSACK SQUAT — 3111 5x6/side x12kg DB BENCH PULL-OVER — from isometric bench glute bridge 4x15x17kg RUN 15x hill sprint (roughly 18s up/35s down). Should have been 3 sets of these, but ran out of time. | ||
| Bim | | ... | 04-05-2021 @ 16:19 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | I think you've already got more ranking rows than I got last season! Interesting to see your season totals. | ||
| macroth | | ... | 04-05-2021 @ 17:42 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Bim said:I think you've already got more ranking rows than I got last season! Interesting to see your season totals. I think, on both counts, the difference is that you've been training while I've been fiddling around. | ||
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