Lol's New HST Log
- Thread starter Lol
- Start date
Thu 28/10/10
So today my brother laid down the gauntlet—he recorded a 2k C2 time of 6:58.4 (ignoring a nasty headache that came on after 1k)! Pretty nuts seeing that he hasn't had a go on a C2 for about 10 years! Well, whilst I don't like the fact that he beat my best effort to date by 6 seconds (that's about 30m at the pace he was doing) I do now have a target to beat the next time I go at a 2k in anger.
What was interesting was that he used a much higher stroke rate than me. I tend to try to stick to somewhere in the region of 27 spm whereas he was right up at around 36 spm. 36 spm is way higher than I would use on water so I tend to stick to a lower stroke rate when training on the erg. I will experiment a little and see whether it is a little easier for me to use a higher stroke rate with reduced power output. I guess it'll depend on my rate of recovery between strokes. My bro is definitely fitter than me in long-distance cardio so he probably recovers a whole lot better when using higher spm.
So today my brother laid down the gauntlet—he recorded a 2k C2 time of 6:58.4 (ignoring a nasty headache that came on after 1k)! Pretty nuts seeing that he hasn't had a go on a C2 for about 10 years! Well, whilst I don't like the fact that he beat my best effort to date by 6 seconds (that's about 30m at the pace he was doing) I do now have a target to beat the next time I go at a 2k in anger.
What was interesting was that he used a much higher stroke rate than me. I tend to try to stick to somewhere in the region of 27 spm whereas he was right up at around 36 spm. 36 spm is way higher than I would use on water so I tend to stick to a lower stroke rate when training on the erg. I will experiment a little and see whether it is a little easier for me to use a higher stroke rate with reduced power output. I guess it'll depend on my rate of recovery between strokes. My bro is definitely fitter than me in long-distance cardio so he probably recovers a whole lot better when using higher spm.
Been away for a week or so. I managed to get two training sessions in while I was away.
Tue 02/11/10
Leg Press: 10 x warmups
Parallel Grip Chins: 10 x warmups
Power Cleans:
10 x 50kg
5 x 70kg
5 x 80kg
5 x 80kg
5 x 80kg - pauses between reps for these heavier sets.
It's been a long time since I have done any cleans. It felt great to get back to them. I was a little cramped for space so I didn't try for anything heavier just in case I had to bail.
Flat Bench:
20 x 51kg
10 x 71kg
5 x 91kg
5 x 91kg
5 x 91kg (~200lb) @ RPE 9
Had to use collars so added extra kg to loads.
C2 Row:
1k @ 1:45/500m pace
Finished with a warm-down
Fri 05/11/10
Traps screamingly sore from Tuesday's cleans so thought I'd do some deads to stretch them out a bit.
Deads:
15 x 50kg
10 x 80kg
5 x 110kg
5 x 130kg
2 x 160kg (352lb)
2 x 160kg
2 x 160kg
1 x 160kg
1 x 160kg
1 x 160kg
1 x 160kg
Wow! This was a real eye-opener. I haven't deadlifted in ages (~3 months) so I was expecting these to be hard. However, I wouldn't have believed 160kg would feel so heavy (bear in mind that I have done a set of 15 reps with 160kg). My legs started shaking on the drive from the floor, something which has never happened before. Totally unexpected and evidently a sign of my drop in conditioning to heavy loads. Regardless, I still enjoyed the workout. It felt good to get back to the bar but I know I have a long way to go to get my dl strength back up to a reasonable level.
Partial Romanian Deads:
5 x 160kg
So for these I lifted the bar using a regular deadlift and then lowered to bar just below knees (in Romanian deadlift fashion) before lifting again. I did them because my lowerback felt fine but my hams were being pathetic lifting from the floor.
Weighted chins:
10 x bw+10kg
5 x bw+20kg
5 x bw+20kg
5 x bw+20kg
Weighted dips:
20 x bw
18+5,3,3,3,3 x bw+20kg (Myo-rep set)
C2 Row:
Warm-down
Tue 02/11/10
Leg Press: 10 x warmups
Parallel Grip Chins: 10 x warmups
Power Cleans:
10 x 50kg
5 x 70kg
5 x 80kg
5 x 80kg
5 x 80kg - pauses between reps for these heavier sets.
It's been a long time since I have done any cleans. It felt great to get back to them. I was a little cramped for space so I didn't try for anything heavier just in case I had to bail.
Flat Bench:
20 x 51kg
10 x 71kg
5 x 91kg
5 x 91kg
5 x 91kg (~200lb) @ RPE 9
Had to use collars so added extra kg to loads.
C2 Row:
1k @ 1:45/500m pace
Finished with a warm-down
Fri 05/11/10
Traps screamingly sore from Tuesday's cleans so thought I'd do some deads to stretch them out a bit.
Deads:
15 x 50kg
10 x 80kg
5 x 110kg
5 x 130kg
2 x 160kg (352lb)
2 x 160kg
2 x 160kg
1 x 160kg
1 x 160kg
1 x 160kg
1 x 160kg
Wow! This was a real eye-opener. I haven't deadlifted in ages (~3 months) so I was expecting these to be hard. However, I wouldn't have believed 160kg would feel so heavy (bear in mind that I have done a set of 15 reps with 160kg). My legs started shaking on the drive from the floor, something which has never happened before. Totally unexpected and evidently a sign of my drop in conditioning to heavy loads. Regardless, I still enjoyed the workout. It felt good to get back to the bar but I know I have a long way to go to get my dl strength back up to a reasonable level.
Partial Romanian Deads:
5 x 160kg
So for these I lifted the bar using a regular deadlift and then lowered to bar just below knees (in Romanian deadlift fashion) before lifting again. I did them because my lowerback felt fine but my hams were being pathetic lifting from the floor.
Weighted chins:
10 x bw+10kg
5 x bw+20kg
5 x bw+20kg
5 x bw+20kg
Weighted dips:
20 x bw
18+5,3,3,3,3 x bw+20kg (Myo-rep set)
C2 Row:
Warm-down
11/11/10
Due to one thing and another, I didn't start tonight's session until after 1:00am!
C2 Rower:
5 x 500m sprints
Started at around 1:45/500m pace and tried to improve for each sprint. I also experimented with stroke rate. I started with ~26 spm and ended on 34 spm.
Final 500m sprint results:
Time: 1:34.0 *PB*
Av. SPM: 34
Av. Power: 420.8W
That's my best 500m sprint time to date which was surprising considering I was already tired from the previous 4 intervals. Pleased with that time and lungs got a good workout. Ranked at joint 124th place on the C2 site. A time of 1:33 would get me in the top 100. I'm pretty sure I could get that so will try for it soon. I also need to try another 2k but I am dreading it. I actually start to sweat just thinking about it!
My brother ended up having to have a lumbar puncture to establish whether or not he had a slight brain haemorrhage following his last 2k attempt on the C2. He developed a painful headache about half-way through his attempt, but ploughed on to the end regardless. Well, after that, his headache came back as soon as he did anything even mildly active. He decided to see his doc, who quickly passed him over to a specialist. The specialist and his team didn't find any blood in the fluid removed so that was a good sign, but they were not able to say much about what might be the cause of the headaches. More than a bit worrying but hopefully they will become less and less frequent until he is back to normal. At least it'll give me the chance to improve my 2k time without him being able to beat me straight away.
Due to one thing and another, I didn't start tonight's session until after 1:00am!
C2 Rower:
5 x 500m sprints
Started at around 1:45/500m pace and tried to improve for each sprint. I also experimented with stroke rate. I started with ~26 spm and ended on 34 spm.
Final 500m sprint results:
Time: 1:34.0 *PB*
Av. SPM: 34
Av. Power: 420.8W
That's my best 500m sprint time to date which was surprising considering I was already tired from the previous 4 intervals. Pleased with that time and lungs got a good workout. Ranked at joint 124th place on the C2 site. A time of 1:33 would get me in the top 100. I'm pretty sure I could get that so will try for it soon. I also need to try another 2k but I am dreading it. I actually start to sweat just thinking about it!
My brother ended up having to have a lumbar puncture to establish whether or not he had a slight brain haemorrhage following his last 2k attempt on the C2. He developed a painful headache about half-way through his attempt, but ploughed on to the end regardless. Well, after that, his headache came back as soon as he did anything even mildly active. He decided to see his doc, who quickly passed him over to a specialist. The specialist and his team didn't find any blood in the fluid removed so that was a good sign, but they were not able to say much about what might be the cause of the headaches. More than a bit worrying but hopefully they will become less and less frequent until he is back to normal. At least it'll give me the chance to improve my 2k time without him being able to beat me straight away.
Tim, I will pass on your best. Thanks.
Did you see the post about the deadlifting I did while I was away? I'd be interested to know if you have ever had a similar experience after a long-ish layoff from deads.
Got an op scheduled for the end of this month at the Royal Marsden - two lumps to be removed. Not sure about recovery time as yet—I may or may not have a drain fitted for a while which will impact on my recovery. Hopefully, I'll be doing ok after a couple of weeks.
Did you see the post about the deadlifting I did while I was away? I'd be interested to know if you have ever had a similar experience after a long-ish layoff from deads.
Got an op scheduled for the end of this month at the Royal Marsden - two lumps to be removed. Not sure about recovery time as yet—I may or may not have a drain fitted for a while which will impact on my recovery. Hopefully, I'll be doing ok after a couple of weeks.
Deads are definitely one of those lifts where they feel very hard when you first start up doing them again, but you'll regain strength quite quickly I think. When I first started up doing them again, 405 felt hard and my endurance with loads that I should have been comfortable with was very lacking. I think you can get your strength back on deads within a couple months. It took me about two-three months before I was making PRs again. I think your experience will likely be similar.
_tim
Well-Known Member
Hey Lol - Yes, I have had a very similar experience with deads after a layoff. I very much agree with what Tot said though - within about two months my strength levels seemed to be close to what they were prior to the layoff. I have yet to set any new PR's - but that almost assuredly is due to my current approach.
14/11/10
Tonight's session started at 1:15 am. This is getting to be a habit!
C2 Rower:
3 x 500m sprints
Start at ~ 1:45/500m pace, increased each sprint.
Final 500m sprint results:
Time: 1:31.0 *PB*
Av. SPM: 38
Av. Power: 464W
Damper set on 10, rather than my usual 5
New PB for a 500m sprint. New ranking at joint 72nd place. Top 50 time is currently less than 1:29.
So I got me top 100 ranking—well inside in fact. Top 50 seems possible if I train for a while and get my squats and deads up again.
Tonight's session started at 1:15 am. This is getting to be a habit!
C2 Rower:
3 x 500m sprints
Start at ~ 1:45/500m pace, increased each sprint.
Final 500m sprint results:
Time: 1:31.0 *PB*
Av. SPM: 38
Av. Power: 464W
Damper set on 10, rather than my usual 5
New PB for a 500m sprint. New ranking at joint 72nd place. Top 50 time is currently less than 1:29.
So I got me top 100 ranking—well inside in fact. Top 50 seems possible if I train for a while and get my squats and deads up again.
whistledixie
New Member
Just read the post about your bro and the chronic headache. I had the same thing happen this past year. I was pushing myself really hard on a CrossFit WOD, it was a triplet with rowing, thrusters, and kb swings. I had it looked at. I don't remember all of the details, but it was due to straining so hard that I pulled something in my neck and the swelling was putting pressure on the occipital (sp?) nerve, giving me brutal headaches any time I got my blood pressure up for about 9 days. I just treated it with aspirin and muscle rub. It sucked bad.
Mon 15/11/10
Managed to start a bit earlier tonight.
5000m C2 Row:
Time: 19:15.2
Av. Split: 1:55.5
Av. SPM: 31
Av. Power: 227W
Damper set on 5
Not a max effort but, as I really don't enjoy the longer stuff, this was tough enough.
Flat Bench:
10 x 60kg
6 x 80kg
6 x 91kg
6 x 91kg
8+1,1 x 91kg (~200lb)
10 x 60kg - drop set
Kroc Rows:
35 x 80lb
25 x 102lb
Alternating arms.
Immediately followed by 7 x bw - parallel grip chins. Couldn't even make 10!
Managed to start a bit earlier tonight.
5000m C2 Row:
Time: 19:15.2
Av. Split: 1:55.5
Av. SPM: 31
Av. Power: 227W
Damper set on 5
Not a max effort but, as I really don't enjoy the longer stuff, this was tough enough.
Flat Bench:
10 x 60kg
6 x 80kg
6 x 91kg
6 x 91kg
8+1,1 x 91kg (~200lb)
10 x 60kg - drop set
Kroc Rows:
35 x 80lb
25 x 102lb
Alternating arms.
Immediately followed by 7 x bw - parallel grip chins. Couldn't even make 10!
Didn't have a great day today. Decided to push myself on me rower for a 500m sprint.
Pleased to say it was worth the effort. Got a PB.
C2 Rower:
500m sprint:
Time: 1:28.4 *PB*
Av. Power: 506W
Damper set on 10
I usually set the damper on 10 for sprints because I am not particularly speedy when it comes to seat travel along the slide. I can keep my power output higher if I use a slower stroke rate and make the rower feel like I'm in a heavier boat. Holistic experience; lungs itchy after that.
Cooler still is that I made the top 50 for my age group in the online C2 ranking results.
Here's a screen grab:
View attachment 1981
Pleased to say it was worth the effort. Got a PB.
C2 Rower:
500m sprint:
Time: 1:28.4 *PB*
Av. Power: 506W
Damper set on 10
I usually set the damper on 10 for sprints because I am not particularly speedy when it comes to seat travel along the slide. I can keep my power output higher if I use a slower stroke rate and make the rower feel like I'm in a heavier boat. Holistic experience; lungs itchy after that.
Cooler still is that I made the top 50 for my age group in the online C2 ranking results.
Here's a screen grab:
View attachment 1981
Last edited:
Yeah, posted a screen grab now instead.
Interestingly, with that time, I'd actually be in 61st place for 30-39 year olds and 29th place for 20-29 year olds!!