Lol's New HST Log

Sun 10/10/10 9:00am

30 min Row on C2:

Whey, creatine, vit c + water for pre-w/o drink. No added carbs.

Set a goal of 7k in 30 mins. To get that I would need to keep to under a 2:09/500m split.

Total time: 30:00
Total Distance: 7,400m
Ave. Split: 2:01.6/500m
Ave. Watts: 194.6 (over 270W for final minute or so)
Ave. SPM: 27
Cals: 484


Splits:
2:01.6
2:04.5
2:04.7
2:03.3
2:02.4
2:02.9
2:03.2
2:03.9
2:03.0
2:01.5
2:01.3
2:02.9
2:02.0
2:00.1
1:48.7

I am not a fan of cardio—have always preferred sprints—but I have to do this now so I might as well give it my best shot. Pretty happy that I kept to under 2:02/500m pace and beat my 7k target by 400m. Could definitely push myself harder if I was racing.

When doing weighted parallel-grip chins the other night with 55lb, I managed to twinge my neck—due to looking up and straining a bit too hard. I am going to have to get into the habit of keeping a neutral cervical spine for all my weighted chins.

Totz: I'll be benching again this week. I'm just too lazy to try faffling around with weights for loaded push-ups. My shoulders seem fine right now so I'll have to be really careful with benching as I don't want to mess them up again. Did some handstand push-ups the other eve (against wall) and shoulders were ok after that.
 
Cheers Bax. Yeah, it's a great bit of kit. Should have invested in one years ago. Highly recommended.

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I very rarely do things like this but here's a short vid of my torso recorded just after my 30 min row this morning. Used the iMac's built-in iSight camera. Lighting is duff so the footage is quite dark for the most part.

Wanted to have a record of my current level of leanness after following a low-carb diet for a few months and while being unable to do much in the way of heavy training during that time.

I've been doing mainly bw workouts—air squats, push-ups, bw chins and pull-ups—with the addition of weighted chins. And now I'm using the C2 rower for my cardio.

 
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Holy cow. Your lats look huge. Looks kinda like you're a teenage mutant ninja turtle with a big shell on your back. I know dozens of guys who would kill to look like that.
 
Mon 11/10/10

Quick blat:

Two rounds of air-squats and chins (no rest between anything)

Air-squats: 75, 25

Chins: 20, 10

Absolute lung blaster. Full ROM on all squats—deep squat to full hip extension. Not as bad as a Fran but pretty bad nonetheless!
 
Tue 12/10/10

Legs and glutes sore from yesterday's squats

C2 Rower Work:

3 x 100M Sprints: 16.2, 16.6, 17.2 - cream crackered by the last 100m

1k Row:
Damper: 5
Time: 3:32.4
Av. Power: 292.2 Watts
Av. SPM: 23
Cals: 77

Splits:
0-500m: 22 SPM, 286.2W, 1:46.9
500m-1k: 23 SPM, 298.4W, 1:45.5

Not a great time for a 1k but my aim here was to go for a low stroke rate while keeping the power output high. Managed not to go above 23 spm and keep my power output almost up to 300W the whole time. Try it and see how tough it is. :)

Weighted Chins:
10 x bw - wu
10 x bw+55lb - negative only
5 x bw+100lb - negs
5 x bw+100lb - negs
5 x bw+100lb - negs

These felt great. Total control for first 3 reps of each set of 5. Stopped at 5 because I knew I wouldn't be able to halt descent on the next rep. Each rep about 3 sec descent plus full 1 sec iso contraction at top to start.
 
Bax and Totz: He he. I guess me back got a good pump from the rowing.

Mr. Turtle back :)
 
I missed it! I don't see the vid on here anymore. Crap - I'd love to see the benefit of all the rowing!

Very nice work, Lol. I'm sure the pumps have been amazing of late.
 
I think it's a firewall thing at work. I just watched on my phone - and holy crap do you look good, Lol. The cut has treated you well, as has the C2 rower.
 
The slow climb back...

Fri 15/10/10

So, my first day back under the bar today for at least a couple of months. I'm going to take the first couple of weeks nice and steadily. My adductors always get ridiculous DOMs which leaves me unable to do any squatting for a few days. Thought I'd try to avoid that this time. Wonder if it'll work?

C2 Rower:
1k Row in 3:42.6 for warmup at only 23 spm, Av. power 253W.
Good lung burner. Slow cadence with powerful strokes. First 500m I did @ 24spm, second 500m I did @ 21spm.

Low-bar Back Squats:
10 x 60kg (132lb)
5 x 80kg (176lb)
5 x 110kg (242lb)

That's it! Seems like almost nothing yet I know I've done something. Wanted to do another set of 5 with 110kg but made up my mind to leave it be.

C2 Rower:
1k Row in 3:32.6 Av. 29spm; Av power 332.6

The second 500 was a real killer. Squats definitely took their toll. Good lung blaster though.

Super-setted some extra stuff for metabolic burn:

Push-ups: 25, 25
Parallel Grip Chins: 15, 10

Gymnastic stuff:
Skinning the cat for reps

=========================================================

In other news: went for my first flying lesson today (Piper Warrior). On my way to my PPL. Yay!
 
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I know how you feel with the squats. You'll know it was a good idea to stop tomorrow when you can barely walk. Haha. 242 for 5 reps is definitely good for just coming back though.
 
Think I got it just about right. First time in my life! :) Legs nicely sore but nothing that will prevent me from hitting wheels again in a day (unless I get that 48 hr later DOM attack! Had that before too).
 
Sun 17/10/10

Spoke too soon! Walking like a chicken now. DOMs didn't kick in properly until today. Glad I stopped when I did.

This morning did this:

Tabata Row on C2:
8 rounds of 20 seconds sprint, 10 seconds rest

Last round stats: Split time 1:37/500m, 370W, 36 spm, 8 Cals


Sat 16/10/10

5k C2 Row:
Time: 20:52; Av. spm: 25; Av. power: 178W; 317 Cals

Not a hard row. Lung and heart therapy. :)
 
Tue 19/10/10

C2 Rower:
3 x 20 second sprints - forgot to write down the distances travelled each time. Last one was 120m, equivalent to an average split time of 1:23/500m over the short distance. That's what the top guys can maintain for a 2k race!! Insane.

Low-bar Back Squats:
10 x 60kg (132lb)
10 x 90kg (176lb)
10 x 110kg (242lb)

10 reps with 90 & 110kg tonight so a fair bit more work than last time.

C2 Rower:
500m: 1:36
500m: 1:45 - warm down
 
Mon 25/10/10

C2 Rower:

2k:
Time: 7:32

Kept my stroke rate down for this one and tried to keep my power per stroke up. Av. spm was 23 although I was down to 22 spm for much of the time—started off a bit higher ~26 spm. Not too tired after this. Heart rate around 120bpm.

1k:
Time: 3:30.8
Av Power: 299W
Av SPM: 28

Higher stroke rate. Not a bad time considering I did a 2k just before. Not too tiring either; didn't sprint at the end.

I've had a bad neck (left side) for the last week which has been a nuisance. Think it's the result of my quad bike crash in the summer. Think I hurt it again making single-arm pull-up attempts—high stress. Anyway, still been trying to do plenty of regular pull-ups and gymnastic stuff: skinning-the-cat for reps, toes-to-bar for sets of 10 etc.

May bench tonight and see how my shoulders hold out.
 
Tue 26/10/10

Quick C2 blat:

1k Row:
Time: 3:20.5
Av. 28 spm
Av. Power: 347.6W
Av. Heart Rate: 163bpm
Splits:
140.0
140.4

Not a rubbish time for me. Didn't do a race start so probably could have knocked 0.5s off that time. Didn't intend to do a fast time either. I just felt ok so I carried on.

Will hit bench a bit later.
 
Tue 26/10/10

Flat Bench:
10 x push-ups for warm-ups
10 x 60kg (132lb)
10 x 80kg (176lb) @ RPE 8

Used a fairly narrow grip; more like a push-up hand spacing. Pinkies a good inch inside the outer shiny rings on the bar.

That's it for bench tonight! I'm purposefully doing as little as possible to reduce DOMs. I haven't benched in ages but I have done plenty of push-ups. Interesting how hard 10 x 60kg felt for that first set; all the extra stabilisation required to keep the bar in the groove feels a lot different to push-ups. I could feel some smaller muscles fatiguing that were directly involved in balancing the bar and that are not used so much in that capacity for push-ups.

Second set was much better. Brain started to get back in the groove. last couple of reps were pretty hard though. I have a lot of strength to regain.

Logged my row from earlier this evening. Here's where I sit in the results table in the 40-49 age group for the year so far:

72415_1313771064289_1831058146_598915_1999009_n.jpg


I was more than a little surprised! 64th! Looks like i have a chance of getting in the top 50 if I really go for it.
 
Wow, 64th is pretty impressive. You think you're going to shoot to get into the top 50?

You going to keep up with the benching?
 
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