View All Posts: Jonathan
12345678910 ... 151617 ... 4849505152535455565758
| » The Good, The Bad and The Ugly (Go to post) | 17-12-2020 @ 19:03 | ||
Post Edited: 17.12.2020 @ 19:04 PM by Jonathan jt said: It will take 20 minutes to read the salient points. It will be quicker to read it than check sugden every 5 minutes for reply if you want to improve to your maximum potential read it and stick to the plan, then reap the rewards. Maybe. I'm not that Rathburn is for me though (as a training method), as it requires too great a commitment of time, and the longer, lower intensity rows just aren't interesting to me. There is more than one way to skin a cat, as they say, and I know the limitations of my own interests. I'll go read the section though... | |||
| » The Good, The Bad and The Ugly (Go to post) | 17-12-2020 @ 17:18 | ||
jt said: READ RATHBURN I'm learning Swedish at the moment. I don't have time  I just need the cliff notes.... | |||
| » Sam Martin (Go to post) | 17-12-2020 @ 17:16 | ||
| You had more than 6 in there - you didn't even have to resort to hitching Super fast off the floor - is lockout usually where it gets tough? Very well done regardless. | |||
| » The Good, The Bad and The Ugly (Go to post) | 17-12-2020 @ 14:26 | ||
| I'm sure that it's explained in the program you're following, but what is the rationale behind doing such long sessions at relatively low intensity? I used to do long distance, lower intensity cycling when I was a kid (80-110 miles on Sundays) but did that for enjoyment and I don't think it benefitted my time trials at all. I'm just curious! | |||
| » Jonathan's Log (Go to post) | 17-12-2020 @ 07:40 | ||
| Thanks for all the feedback Paul. Very much makes sense too, and you don't realise you're overcompressing until you see yourself doing it and someone points it out. I do reduce the ROM with my legs on the 500m, I feel, but I definitely take a long stroke with longer distances. I really feel it in my legs too. I reckon the lack of a 11 to 1 back movement is my body subconsciously protecting itself as that's the area I've historically had issues with. I'll attempt to rectify it though. Thanks again | |||
| » Jonathan's Log (Go to post) | 16-12-2020 @ 22:05 | ||
| Very satisfying 5 x 1k today on the rower. C2: All 1000m. 3:28.8 3:17.4 3:03.3 3:19.0 3:28.9 The fastest set started out a bit quick out of the blocks, but settled into a steady pace in the middle. I had no desire to go for a PB, and I didn't, but I enjoyed the sprint at the end. I'm very sure I've got sub-3 in there at the moment, but I want to continue building up my fitness and possibly try for sub 2:55 when the time comes. Here is also a video from set 4, exhibiting what I think is pretty standard form for me. Please critique! https://www.youtube.com/watch?v=wvROm2PUNAk https://i.ibb.co/XZwRYcr/IMG-20201216-211327.jpg | |||
| » The Good, The Bad and The Ugly (Go to post) | 16-12-2020 @ 18:18 | ||
| I enjoyed those Certainly more than you, I suspect. Well done again. | |||
| » Ermm here goes (Go to post) | 16-12-2020 @ 11:03 | ||
unit94 said:15.12.20 Had a couple of days chilling then back to it. The plan is (was, is) to runs Russian Squat routine whilst continuing to hammer my posterior chain and build up my weaknesses through my hamstrings and lower back. Deadlifts will be very frequent but lighter with more volume for the next phase. Warmed up Squat 70 120 170 Belt 220 250x1 (yeah so that routine can wait) 180x1 300x1 (=PB) 320x1 (20kg PB) Absolutely buzzing with that! I pulled my lat on the way up so left it there but really happy to hit 700lb, I think not being used to bouncing after the hole from the box squats made my lower back not too happy but I'll get used to that and hopefully have another 10kg there after the peaking cycle. Will count this as session 1 of RSR and do next session with 255kg Done. Well done! 320kg is a huge lift  | |||
| » The Good, The Bad and The Ugly (Go to post) | 16-12-2020 @ 10:06 | ||
Bim said: Well it obviously works for you! I was the same when I started, never had it under 8, I wonder if the lower numbers become better as you get more used to it / fitter? Conversely though, I started on 4/5. I just find there is too little resistance when I pull. I'm never going to be a high stroke rate kind of rower, so getting more out of each pull works for me. | |||
| » The Good, The Bad and The Ugly (Go to post) | 15-12-2020 @ 22:23 | ||
Bim said: 500m - 162 1k - 140 2k - 128 I'm still not sure on the best drag settings for me, but it seems most of the time lower is better, even on the shorter stuff. I'll probably do my next 1k at 130ish and the 500m maybe 140? Anything over 2k I usually have 120 - 125 I need to double-check what the drag factor is, but I generally don't go below 7 on the lever now. I think that's about 160 if memory serves. For 500m splits, I just wang it all the way up to 10. I'm not fast on my stroke rate, so I have to maximise each pull. | |||
| » Jonathan's Log (Go to post) | 15-12-2020 @ 22:19 | ||
| Good session this evening. Bit of benching, bit of rowing Bench: 15x20kg 12x40kg 10x60kg 2x10x80kg 15x80kg C2: Did 500m intervals between my brothers 800m and burpees sets. So I was averaging about 4-5 minutes between sets. 1:49.6 1:44.8 1:39.8 1:35.1 1:27.2 - this being the last set, I pushed it a bit harder, but it was actually quite comfortable. Held a steady pace throughout, didn't let the instant split show worse than 1:29 and kept the stroke rate fairly low (I can't remember what it was). I would have done a couple of cool downs but my brother needed to shoot off. | |||
| » Jonathan's Log (Go to post) | 15-12-2020 @ 20:29 | ||
Bim said: I'd like to see your HR on a set like that, you need a monitor  All the longer work I do I cap at 22 S/M which does make the row slower paced, but anything approaching 1:45 I have to work hard on. Oh, and I regularly question my sanity on the C2!Can you recommend a good monitor that'll link up to the PM5? JT - that's the plan. I really would like a sub 35 minute 10k | |||
| » The Good, The Bad and The Ugly (Go to post) | 15-12-2020 @ 13:10 | ||
| Good effort there - long distance work for sure. I find the longer rows hit my legs far more than the short stuff. Hamstrings especially. | |||
| » Jonathan's Log (Go to post) | 15-12-2020 @ 13:08 | ||
Bim said: Sounds horrific just keep going next time, it will end eventually!Couple of great 5k's as well. Thanks Paul. I think 5k is probably my most comfortable distance. I find I can hold a fairly decent pace like 1:40-1:45 for a long time without withering too much. Much faster than that and I start to question my own sanity for engaging in rowing in the first place! | |||
| » Jonathan's Log (Go to post) | 14-12-2020 @ 22:41 | ||
| Couple of quite fast 5000m rows today. It did start off as a 10k, but I got halfway through and decided to take a 5 minute break. I held the pace that I wanted to get me a sub 35:30 10k, but with a break in the middle. C2: 5000m - 17:45 1:46.5/500m 26 SPM 5 minute break 5000m - 17:40.8 1:46/500m 27 SPM Very consistent pace throughout and the only difference between the two was that I was 0.1 second slower on my 500m pace through the second 5k, but I sprinted at the end to make up for it. The humidity in the gym is pretty bad at the moment. The roof leaked a bit, so the landlord instructed some cowboy builders to try to repair it. It's now considerably worse, so it can get humid in there. I'm lining the underside of the roof with pond liner this week, which ought to help. I don't deal with heat/humidity well. 4c is about the perfect training temperature for me. https://i.ibb.co/7jXyNtK/IMG-20201214-215220.jpg https://i.ibb.co/PM558m3/IMG-20201214-221727.jpg | |||