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macrothIcon...10-05-2021 @ 08:50 
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no longer the Swiss Deadlift record holder
Member 3517, 3246 posts
SQ 182.5, BP 122.5, DL 255
560.0 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 Grin

In my experience "failed" workouts in the last weeks don't matter much if you do a proper taper/deload.
SparrowIcon...10-05-2021 @ 20:05 
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always lookIng for the extra UT2 work.
Member 9, 18268 posts
SQ 210, BP 167.5, DL 260
637.5 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!!
jtIcon...10-05-2021 @ 20:31 
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old age traveller
Member 332, 7776 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.
jtIconThe taper10-05-2021 @ 20:42 
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old age traveller
Member 332, 7776 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
Grin
jtIcon...11-05-2021 @ 18:50 
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old age traveller
Member 332, 7776 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.
BimIcon...11-05-2021 @ 19:01 
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6:19.WTF
Member 3359, 3675 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Couple of good sessions jt, AT pace is looking good after a hard days graft.
SparrowIcon...11-05-2021 @ 20:55 
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always lookIng for the extra UT2 work.
Member 9, 18268 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Nice consistency on the AT session.
jtIcon...11-05-2021 @ 22:08 
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old age traveller
Member 332, 7776 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
jtIcon...12-05-2021 @ 20:00 
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old age traveller
Member 332, 7776 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
jtIcon...13-05-2021 @ 18:30 
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old age traveller
Member 332, 7776 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.
jtIcon...13-05-2021 @ 20:16 
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old age traveller
Member 332, 7776 posts
Long Leg Bench
60x10
100x10
140x3
141.5x3
140x3
120x6
120x6
120x6
3x dumbbell abominations
1xflyes
1xtriceps
macrothIcon...13-05-2021 @ 21:11 
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no longer the Swiss Deadlift record holder
Member 3517, 3246 posts
SQ 182.5, BP 122.5, DL 255
560.0 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
Grin


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.
BimIcon...14-05-2021 @ 10:53 
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6:19.WTF
Member 3359, 3675 posts
SQ 250, BP 210, DL 295
755.0 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 Happy

Interesting read macroth, sounds like a good taper plan!
jtIcon...14-05-2021 @ 18:15 
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old age traveller
Member 332, 7776 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 dayHappy
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
jtIcon...15-05-2021 @ 18:21 
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old age traveller
Member 332, 7776 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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