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| macroth |  | ... | 10-05-2021 @ 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 | jt said:J Seems the closer I get to the end the harder it is to shake off the mental HD why the f**k type thoughts I'm getting anxious just reading about it  In my experience "failed" workouts in the last weeks don't matter much if you do a proper taper/deload. | ||
| Sparrow | | ... | 10-05-2021 @ 20:05 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Point taken! On the upside, your bench is going rather swimmingly! As Macroth says, the palpitations thinking of a hard TR 'should I handle down?' session are not nice! You are nearly there now. 6:36!! | ||
| jt | | ... | 10-05-2021 @ 20:31 |
 old age traveller Member 332, 7865 posts | Thanks for the positivity guys, Macroth I would like to ask a question or 2 regarding the taper. JLL 6.36 would be a very welcome result for me right now. Frustrating day dodging heavy showers while trying to finish painting a big posh house. 4x15UT1 4005m 1.52.3 23 146 3940m 1.54.2 23 152 3941m 1.54.1 22 149 3943m 1.54.1 23 149 I did not rate my chances of getting all 4 reps done very high at the start, got the fan out after sweatfest rep 2 not my best 4x15 but reasonably happy. | ||
| jt | | The taper | 10-05-2021 @ 20:42 |
old age traveller Member 332, 7865 posts | I have not done one, these are the sessions 2x12UT1 6AT 40UT2 2x1.5AN (read 2x500) 2x15UT1 4TR 2x12UT1 1x15UT1 5AT 1x3TR 20UT2 2x2TR 3x45sAN PB not HD day How hard should I do these sessions? Can I max on the 500's and be recovered? The 4TR looks a good bet to get a Pb But should it be done it wanted 2k Pace? The TR and AN in race week flat out? hold some back? I am hoping the taper will leave me feeling starved of rowing and ready to smash the 2k, I don't know why I have got so Nervy over it (because it matters) Not like I am going to an event to compete against others. If I can't handle the pressure I can always go for a mile pb instead | ||
| jt | | ... | 11-05-2021 @ 18:50 |
old age traveller Member 332, 7865 posts | Proof lockdown worked hardly a sniffle in our household for 12months, The Boy starts mixing with his pals and we are onto snotters number 2 in 2 months. Also I Have to fill the wife's car every 2 weeks rather than 4 months. Turd night followed by the most physically gruesome day I have had for ages. My 4x8AT was not very enticing 5mins 1190m 20 115 4x8AT 2209m 1.48.6 25 146 2218m 1.48.2 25 155 2209m 1.48.6 26 158 2210m 1.48.5 26 156 Much better than I had expected. Road trip tomorrow will try to squeeze in a 30UT2 before I head out. | ||
| Bim | | ... | 11-05-2021 @ 19:01 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Couple of good sessions jt, AT pace is looking good after a hard days graft. | ||
| Sparrow | | ... | 11-05-2021 @ 20:55 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Nice consistency on the AT session. | ||
| jt | | ... | 11-05-2021 @ 22:08 |
old age traveller Member 332, 7865 posts | Thanks guys, fancy not smashing the first rep makes it so much better! Late Long Leg Bench 60x10 100x10 120x11 120x10 120x9 Band Bar pulldowns 3x15 front pressx3x10 triceps1x50 biceps 1x20 | ||
| jt | | ... | 12-05-2021 @ 20:00 |
old age traveller Member 332, 7865 posts | Today 2x30 UT3 with a long day sat in the car between them 7205m 2.04.9 19 127 7206m 2.04.8 19 122 | ||
| jt | | ... | 13-05-2021 @ 18:30 |
old age traveller Member 332, 7865 posts | Todays torture 6x1x1MR twice........... gulp. I had done 1.33.4 and 1.33.0 in 2 separate sessions on the programme.....I didn't want to sandbag but also did not want to blow out on the 2nd set so thought i would go for all reps under 1.35.0 it went slightly better. ERG 8mins 1930m 20 119 6x1x1MR x2 1936m 1.32.9 32 1m pb! 318m 1.34.3 31 153 319m 1.34.0 31 160 321m 1.33.4 31 164 322m 1.33.1 33 167 324m 1.32.5 34 170 332m 1.30.3 37 175 15minute break 1918m 1.33.8 33 320m 1.33.7 32 162 320m 1.33.7 34 167 320m 1.33.7 33 170 317m 1.34.6 33 171 316m 1.34.9 32 172 324m 1.32.5 36 176 5mins 1029m 19 119 Very happy with that, I thought I would have ten minutes between sets but needed the extra 5 even then I was a tad reluctant HR stayed high between reps ONWARDS. | ||
| jt | | ... | 13-05-2021 @ 20:16 |
old age traveller Member 332, 7865 posts | Long Leg Bench 60x10 100x10 140x3 141.5x3 140x3 120x6 120x6 120x6 3x dumbbell abominations 1xflyes 1xtriceps | ||
| macroth | | ... | 13-05-2021 @ 21:11 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Very nice set of 6x1's! jt said:I have not done one, these are the sessions 2x12UT1 6AT 40UT2 2x1.5AN (read 2x500) 2x15UT1 4TR 2x12UT1 1x15UT1 5AT 1x3TR 20UT2 2x2TR 3x45sAN PB not HD day How hard should I do these sessions? Can I max on the 500's and be recovered? The 4TR looks a good bet to get a Pb But should it be done it wanted 2k Pace? The TR and AN in race week flat out? hold some back? I am hoping the taper will leave me feeling starved of rowing and ready to smash the 2k, I don't know why I have got so Nervy over it (because it matters) Not like I am going to an event to compete against others. If I can't handle the pressure I can always go for a mile pb instead My 2 cents: Working my way backwards, I would leave a full day of rest between the 3x45"AN and PB day. These I would do as 2 race starts (5-10 hard strokes then settle into 2k pace, so averaging a tiny bit faster than 2k pace), and the third as a "sprint finish", so 2-5s faster than 2k pace. The 2x2, 1x3 and 1x4' TR I would do steady at 2k target pace (no sprint finish, just hold the pace through the finish line). These should be confidence builders, ideally. UT2, UT1 and AT sessions I would aim for the low end of the range. The taper is definitely the time to treat those purely as training, not trying to beat past performances. The 2x500m(1.5AN) is what, 12 days out at least? I think you can crush these without worrying about recovery, especially if you don't overdo it on the UT/AT sessions. | ||
| Bim | | ... | 14-05-2021 @ 10:53 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 14.05.2021 @ 11:08 AM by Bim Excellent session jt, I feel nervous just reading through it! Upped the SR on the last reps by a fair bit.The 300 triple was a thing of beauty  Interesting read macroth, sounds like a good taper plan! | ||
| jt | | ... | 14-05-2021 @ 18:15 |
old age traveller Member 332, 7865 posts | Thanks Guys, and thanks for the taper advice I was thinking I would chase UT1 times but not now. I might struggle with having a day off after the 45's though. I like how you call it PB day Today I was back on the Gruesome physical job lots of sweating and no doubt raised HR. Today 4x15UT1 as I had already worked so hard I let myself off a rep. 3x15UT1 3950m 1.53.9 23 139 3954m 1.53.8 22 149 3959m 1.53.6 22 148 5mins 1041m 14 109 | ||
| jt | | ... | 15-05-2021 @ 18:21 |
old age traveller Member 332, 7865 posts | AM Bench 60x10 100x10 140x6 140x4 140x4 140x3 100x28 last one paused 3xfront press 4xtriceps 1xbiceps PM ERG Hamstrings tight from the outset, and high alert for brown incidents. 8mins 1909m 20 117 2x10AT (just) 2773m 1.48.1 26 150 2746m 1.49.2 26 154 5mins 1034m 11 113 Just the 4x4 tomorrow then the taper begins. I have decided not to set 4MR but do the 4 individually taking what rest is needed | ||
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