A journal of non-negligible strength gains
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| Wayne_Cowdrey |  | ... | 17-12-2021 @ 20:26 |
 Still got a little bit of strength Member 400, 22063 posts | macroth said: DL 5x160, 180, 190, 200 (a bit grindy/sloppy) Is that 5x all those numbers or just the 160? | ||
| jt |  | ... | 17-12-2021 @ 23:40 |
 old age traveller Member 332, 7867 posts | Masive kudos on the 300k row Somehow "well done" seems a little lame! | ||
| macroth | | ... | 20-12-2021 @ 08:46 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Wayne_Cowdrey said: Is that 5x all those numbers or just the 160? All x5. | ||
| macroth | | ... | 20-12-2021 @ 08:47 |
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:Masive kudos on the 300k row Somehow "well done" seems a little lame! Thanks, mate. I'll tell you what's a little lame: having to start over 50k in!  | ||
| macroth | | ... | 22-12-2021 @ 08:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 100 times more lame: getting Covid, being feverish for the last couple of days and counting, staying home alone for another 7 days or so.  | ||
| macroth | | ... | 04-01-2022 @ 13:03 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post-Covid I've managed a few good ski outings, some lifting (up to 137.5x3 on squats), some running, some conditioning. But there's definitely a lingering sense of fatigue.  | ||
| macroth | | ... | 10-01-2022 @ 08:09 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Wednesday rowing sprints: improving, but still a long way to go Thursday squats: 110x3, 130x3, 140x1, 150x1, 155x1 Friday deadlifts: 3x3x170, nice and snappy. Also Arnold presses @13kg, Pendlay rows @90, flyes/rear delts @11. Sunday race in the muddy snow/snowy mud : pretty epic for a mere 4k run. No calf issues, hallelujah. Kids got 3rd and 5th in their categories. | ||
| macroth | | ... | 11-01-2022 @ 09:17 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Monday: Superset, alternating every minute: SHOULDER PRESS 6x4x47.5 WEIGHTED PULLUP 6x4x16kg PALLOF PRESS 6x7/side Then some "Tabata (8x20"on/10" off) KB snatches, rowing, burpees and skierging. Gave it my best on the rower; it hurt, and my best wasn't very good. This morning: Calf raises Squat singles 110, 120, 130, 140, 150, 160. 160 was ugly. Rowing sprints later | ||
| macroth | | ... | 14-01-2022 @ 10:32 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Ugly squat(s) = right psoas acting up again = debilitating lower back pain = no rowing sprints or much else, really, since Tuesday.  | ||
| slimsim | | ... | 14-01-2022 @ 17:03 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | macroth said:Went for a nice run and some roller-skiing over the weekend. Cooper test (12' max distance) on Monday, managed 3k which is ok but not great. Lifting/conditioning on Tuesday, more fast-ish running on Wednesday (5.5k in 24'). Rest day today. I've never heard of the Cooper test before but based on what I was reading for men aged 20-29 &rt;2,800m is "excellent" so I think you are doing yourself a misjustice. | ||
| macroth | | ... | 17-01-2022 @ 09:59 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | slimsim said: macroth said:Went for a nice run and some roller-skiing over the weekend. Cooper test (12' max distance) on Monday, managed 3k which is ok but not great. Lifting/conditioning on Tuesday, more fast-ish running on Wednesday (5.5k in 24'). Rest day today. I've never heard of the Cooper test before but based on what I was reading for men aged 20-29 &rt;2,800m is "excellent" so I think you are doing yourself a misjustice. Thank you, sir. It's all relative, of course. General population "excellent" might be "middle of the pack" depending on who you train/compete with. But there's something to be said for keeping a positive outlook. | ||
| macroth | | ... | 20-01-2022 @ 08:52 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Tuesday: - Superset, alternating every minute Incline bench 6x8x24kg DBs + FatGripz Pullups 6x7 7 7 7 7 7 Pallof press 6x7/side - 3 rounds of 8x30"/30"off conditioning, various exercises Wednesday AM, catching up on training so combined two workouts: - Calf raise 3x20x30kg - Cyclist squat (feet together, heels raised), holding DBs 4x10x(24+24kg) - Single leg DB RDL 3x10/legx(22+22kg) -Superset Arnold press 4x10x13kg / BB row 4x12x60kg -Superset Rear delt flies 3x15x11kg / Pec flies 3x15x11kg -Rowing sprints (20-25-30-35-40-45s) Wednesday PM: - 6k row - 2.5k ski This morning: - 2x15' row, increasing pace | ||
| macroth | | ... | 07-02-2022 @ 09:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | French indoor rowing champs (online) recap. Saturday: 2k, 6:28.6, 10th M40-49. I didn't do a lot of 2k-specific prep so I wasn't 100% sure how it would go. Happy to get sub-6:30, but I had to work for it. Sunday: - 500m individual race, 1:21.2, 3rd M40-49. Good effort, happy with my time. The two top spots were out of reach (1:20.1 and 1:19.7) but I still would have liked sub-1:21. - 500m team race (men), 1:20.7 team average, 1st place. The way this works is that 4 people row at the same time and their average pace moves the boat forward. So the faster you row, the "longer" you have to row compared to your teammates. For example in our case, one guy pulled 1:16.3 average, but since our race lasted 1:20.7, he actually rowed 529m over the duration, while I rowed 499m (1:21.6 pace). Anyway, this was pretty brutal, but we successfully defended our title (by 0.2s!) - 500m team race (mixed), 1:28.9 team average, 8th. I was just filling in on the B or C team, but I still gave it my all and it was brutal. Here I rowed 528m at a 1:24.2 pace, with some serious dying after a bit of flying.Overall quite happy with this weekend of racing. Only thing that could have made it better would have been to be at an actual venue and not in my garage. | ||
| macroth | | ... | 09-02-2022 @ 09:08 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Monday: Superset BENCH PRESS 4x6x70 WEIGHTED STRICT PULLUP 4x5x12kg DB hold from a split position, 20s/side 22+22kg, Fatgripz Easy conditioning Tuesday: SINGLE LEG RDL 2x16x44kg (22+22 fatgripz db's) SUMO DEADLIFT 12x60, 90, 100 Superset ARNOLD PRESS 4x8x11+11kg Barbelle BOR 4x10x70 Superset REAR DELT FLYES 4x12x11kg DB FLYES 4x12x11kg SKIERG intervals: 2x (4x 3' on/2' off) This morning: ~35' conditioning, moderate pace, various exercises | ||
| macroth | | ... | 10-03-2022 @ 09:47 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Mostly light lifting, conditioning, and skiing these days. I've got a 12h night ski coming up this weekend, then who knows? Maybe time to start thinking about the strongman season, but do I even lift anymore? | ||
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