Lol's New HST Log

Lol said:
I should be able to train quite consistently again for a couple of months now, barring one week in May which will be spent travelling around the UK, catching one of my fave bands, RUSH, at different venues when they hit these shores. Might get a chance to hit a gym while I'm away—when I'm not sleeping or rocking out. That should be a blast!
Click to expand...

I caught RUSH last summer (August or September?) on this Time Machine tour and have tickets to see them again in June. It is an incredible show they are touring with right now. Moving Pictures live is life affirming. The new material rocks so hard, I can't believe they are writing material that holds up as good or better than anything they've written in their amazing career. And their La Villa/Working Man for this tour is so amazing. I've seen a lot of shows in my life and a lot of brilliant artists turning it up to 11, but I don't think I've ever been more impressed with a show than the current RUSH tour. Bands 1/3 their age or younger only wish they could rock that hard.
 
whistledixie said:
I caught RUSH last summer (August or September?) on this Time Machine tour and have tickets to see them again in June. It is an incredible show they are touring with right now. Moving Pictures live is life affirming. The new material rocks so hard, I can't believe they are writing material that holds up as good or better than anything they've written in their amazing career. And their La Villa/Working Man for this tour is so amazing. I've seen a lot of shows in my life and a lot of brilliant artists turning it up to 11, but I don't think I've ever been more impressed with a show than the current RUSH tour. Bands 1/3 their age or younger only wish they could rock that hard.
Click to expand...

Fabulous stuff, Whistledixie! I've seen these guys on every tour they've done since I was a teenager. They just keep on rocking. What you've just written has me champing at the bit! Thanks for building the excitement and anticipation further still. :)
 
Wed 13/04/11

One of my goals for this year is to break the 7 minute 2k barrier on my C2—actually, I want to beat my brother's time of 6:56. I know I can row at a fast enough pace over shorter distances but I have work to do to be able to maintain that power output for a 2k attempt. I thought I'd start gently with some 500m intervals and build up from there.

Rowing Interval Session on C2

Warmup
500m at 2:00/500m pace

5 x 500m

1.
Time 1:44.9
Damper on 6 (Drag Factor 155)
Av. SPM 27
Av. Watts 303.5

2.
Time 1:40.1
Damper on 3 (Drag Factor 124)
Av. SPM 30
Av. Watts 348.8

3.
Time 1:40.2
Damper on 3 (Drag Factor 124)
Av. SPM 31
Av. Watts 348

4.
Time 1:35.7
Damper on 3 (Drag Factor 124)
Av. SPM 34
Av. Watts 399.4

5.
Time 1:32.2
Damper on 10 (Drag Factor 223)
Av. SPM 35
Av. Watts 447.1

My goal was to do all intervals in under 1:45. Pretty touch and go on the first 500m but clawed it back by the end.

Set the damper on 10 for the final interval to see if I could break 1:30 (my PR is 1:28). I started out with a projected 1:29 but by the final 100m the insane burn in my quads meant I just couldn't keep the power on. Breathing really hard afterwards and heart rate took a good few minutes to drop back down to anywhere near normal. My stroke rate was higher which was a surprise; it certainly didn't feel like I was moving any faster.

Average time for all 5 intervals was 1:38.6. Maintaining that pace for a 2k would get me a 6:35. Before I have any chance of managing that, I'll have to maintain 1:38/500m pace for a 1k in order to beat my current 1k PR of 3:20.5. That should be doable—well, it has to be if I want to get my sub-7 2k time.
 
Thu 14/04/11

Late workout tonight and pushed for time.

Warmup
500m row
Shoulder dislocates

Front Squats
10 x 40kg
10 x 50kg
10 x 70kg

Nothing heavy tonight. Just some light reps for form practice.

Flat Bench
10 x 40kg
10 x 50kg
10 x 70kg

12 x 90kg (198lb) @ RPE 9.5
4 x 110kg (242lb) @ RPE 9.5
4 x 110kg (242lb) @ RPE 9.5

Did a couple of extra reps with 90kg which pushed me closer to failure. The sets with 110kg were harder because of this so stopped short of 5 reps.
My set-up is working well; shoulders are feeling good and my pecs are feeling the strain.

Metcon
Four rounds for time of 250m row, 15 push-ups

1) Row: 0:45.8, Lap: 1:10
2) Row: 0:50.5, Lap: 1:25
3) Row: 0:51.1, Lap: 1:28
4) Row: 0:49.2, Lap: 1:23

Total Time: 05:28.6

Damper set on 10 for the rowing. No breaking up of reps for push-ups. Hoped to beat 5:20; not far off. Really good lung blaster.

Forgot to add that I did some towel pull-ups last night after the metcon.

Towel Pull-ups
5 x bw
6 x bw
5 x bw

To do these I throw two towels over the pull-up bar and grab one in each hand about shoulder width apart. Pretty tough on the grip.
 
Last edited:
Sat 16/04/11

Late workout again tonight.

Warmup
500m row on C2; 1:50; damper on 3
Shoulder dislocates

Deads
10 x 60kg
5 x 90kg
5 x 110kg
2 x 130kg
1 x 140kg
1 x 160kg
1 x 190kg (419lb)
5 x 160kg (353lb)

Hook grip; flat soled Vans skate shoes rather than my usual Oly shoes.
Haven't deadlifted for a couple of weeks. Loads definitely felt heavier tonight; there's no way I would have managed 200kg but I did improve on my 180kg lift a few ago. 190kg went up slowly but it went up. So I'm over 400lb again. Next stop 200kg.

Chins
10 x bw - chest to bar
1 x bw+50kg (110lb)
1 x bw+50kg (110lb)
5 x bw+50kg (110lb) - Negatives
5 x bw+50kg (110lb) - Negatives
1 x bw+50kg (110lb)
5 x bw+50kg (110lb) - Negatives
12 x bw - failed on 13th rep.

Decided to try some negatives with a load that was close to my current 1RM. I used 50kg as a tester and it was about right; I might have managed a double on the first attempt. The last rep of each set of negs was impossible to slow down. Very tiring. Rather like strong-range partials in their effect on me!

Toes-to-Bar
10 x

Just the one set as I was hungry. Pleased that I got all 10 reps with very little body-English.
 
Sun 17/04/11

Thanks DanAus! I'm not back to my best by a long shot but I am slowly clawing back what I lost. I am very sore today from yesterday's deads and chins.

Beautiful day today! Decided to clean up the yard a bit and to do some C&J's outside. Haven't done them in ages so this was as much a form refresher as exercise.

Warm-ups
Carrying gear outside
Empty bar cleans
Shoulder dislocates with PVC pipe
OHS's with PVC pipe

Power Cleans
5 x 60kg
5 x 60kg

Push Jerks
5 x 60kg - bar lowered back to rack position under control.

Power Clean & Jerks
5 x 70kg

Squat Clean & Jerks
5 x 70kg
1, 1, 1, 1, 1 x 80kg (176lb)

Oly shoes for all reps. Short rest between reps with 80kg. Bar lowered to ground under control. Jerks were easy although it did take a few reps to start to get a feel for balancing the load again.

Good fun. Will definitely be doing this again.
 
Tues 19/04/11

Oz, yes it has been fabulous weather for April, so much so, that today was another outdoor training session.

Warm-ups
500m C2 row: 01:43; Damper on 3
Carrying gear outside
Empty bar cleans
Shoulder dislocates with PVC pipe
OHS's with PVC pipe

Specific Warmups
A variety of clean and jerks with 40kg, 50kg and 60kg - power cleans and squat cleans; some hang cleans too.

Clean & Jerks
5 x 70kg - Power
5 x 80kg - Power
1 x 85kg - Partial squat clean
1 x 90kg (198lb) - used four spring collars so this is actually slightly above 200lb; partial squat clean.

Oly shoes for all reps; bar lowered to ground under control.

90kg was not too much of a problem. I can definitely go higher but left it there for this eve. My right wrist has a bit of tendonitis from guitar playing and it got aggravated a bit more doing these.

Finished up with:

Metcon: 30 cleans with 135lb for time
10 reps in 00:25
20 reps in 01:08
30 reps in 02:02

All reps cleaned from floor to rack position with hips extended.

That was tough! I was losing the will to live for the last 10 reps. Breathing very hard. Traps are gonna be sore tomorrow!

Again, another thoroughly pleasant workout. Training outside is fantastic. I'm thinking of getting some squat stands so I can squat outside.
 
Wow, Lol. 30 C&J? THAT is the definition of metcon. Incredible work! Must say I'm pretty jealous of the good weather you're having across the pond. LOTS of April showers and not very warm temperatures in Ohio.
 
Thurs 21/04/11

Hey Tim, 30 cleans only. I will add jerks next time. The young chap I was teaching to clean couldn't have managed jerks as well yet. Still a good metcon though. Worth a try. :)

BW: 193lb in gym gear plus shoes.

Right wrist still sore.

HSPU's
17 x bw @ RPE 10 - PR
5 x bw - hands on 2" high blocks of wood; just as a tester.

Low-bar Back Squat
w-u: 10 x 60kg, 10 x 90kg, 5 x 110kg

Work Sets
5 x 145kg (320lb) @ RPE 9
3 x 145kg (320lb) @ RPE 9
3 x 145kg (320lb) @ RPE 9.5
3 x 145kg (320lb) @ RPE 9.5
3 x 145kg (320lb) @ RPE 10!
Last set really cooked my goose!

Metabolic Set
10 x 110kg - weird feeling; not great control for first three reps; better control for last seven; legs felt numb!

Oly shoes; no belt for all sets.

Strict Pull-ups
10 x bw
10 x bw

For the love of it!
 
_tim said:
Wow, Lol. 30 C&J? THAT is the definition of metcon. Incredible work! Must say I'm pretty jealous of the good weather you're having across the pond. LOTS of April showers and not very warm temperatures in Ohio.
Click to expand...

Could be worse. I'm up in Michigan and it has snowed more than once this month.
 
Lol said:
1 x 190kg (419lb)
5 x 160kg (353lb)

Hook grip; flat soled Vans skate shoes rather than my usual Oly shoes.
Haven't deadlifted for a couple of weeks. Loads definitely felt heavier tonight; there's no way I would have managed 200kg but I did improve on my 180kg lift a few ago. 190kg went up slowly but it went up. So I'm over 400lb again. Next stop 200kg.
Click to expand...
Ni-i-i-i-i-i-i-ice deads...! You're well on your way to 200 kg. Excellent work!
[All the good stuff happens when I'm gone.]

_tim and Totz are right -- the weather has been miserably rainy and very cool here in the American Midwest. You'd think it was Ireland rather than Ohio. Today was the first day over 70 degrees Fahrenheit in long time.
 
Hehe! TR, thanks for the link. Such a great bunch of guys. Met Geddy in London back in Dec '10 which was a little surreal after following the band for so many years. Have yet to meet Alex and Neil, although I got a wave from Alex from the Rush tour bus back in 1981. :)
 
Sat 23/04/11

Away for Bank hol weekend but quick workout first:

Bench
w-u: 10 x 60kg, 10 x 80kg

Work Sets
5 x 110kg (242lb) @ RPE 9.5
5 x 110kg (242lb) @ RPE 10
3 x 110kg (242lb) @ RPE 10
2 x 110kg (242lb) @ RPE 10!

Probably not enough rest before that last set but all the preceding RPE 10s had probably taken their toll.

Metabolic Sets
13 x 80kg - bench
20 x bw - dips

Pull-ups
15 x bw @ RPE 10

Chins
15 x bw @ RPE 8.5

Both sets performed with strict and controlled movement.
 
Sun 24/04/11

Rowing Boat Session

Took my Yole row boat out for the first time this year. It was great weather for it: the sea was calm due to an offshore breeze.

Around 6-7 miles rowed in total. First ~3 miles rowed with my brother; the boat feels great with two people rowing together. Final ~3 miles rowed on me toddy.

Hands stood up to the strain quite well: just the one blister. I found that the weakest link in the chain, physically, was my forearms and my grip; certainly, my forearms felt more fatigue than any other part of me. I started to get a few calf cramps too towards the end of my session.

All in all, thoroughly enjoyable. So much more satisfying than sitting on a C2 going nowhere.
 
Tue 26/04/11

Back home again. Still great weather so another outdoor session tonight. Training with a friend who I'm helping with his cleans.

Power Cleans & Jerks

Wamups: High pulls with bar, C&J with bar, shoulder dislocates, lunges

Worked up from 40kg to 95kg

Multiple reps for all lifts except the 95kg C&J. Did some squat cleans too. The 95kg lift was almost a regular power clean. Didn't have to dip under the bar much.

After jerking 95kg, I managed to lower the bar back down to shoulders under control. Good negative.

Upped the load to 110kg (242lb) and failed on all three attempts. I know I should be able to get this lift but I am not committing myself to getting under the bar. It's a confidence thing. Got to work on my full-squat clean form and nail this before the end of the year.


To finish up tonights session, thought it'd be fun to try something a little different.

It was kind of a team metcon. The goal was to do as many rounds as possible in 10 mins of deads with 110kg (242lb); one round consisting of 5 reps for my training buddy, and 8 reps for me. We took it in turns to lift so that we got a quick rest while the other person was lifting.

Death by Deads!
9 x 8 x 110kg (242lb)

72 total reps for me over 9 rounds in 09:11. That's 7.9 metric tonnes (17,424lb) lifted in just over 9 mins.

I think we might have managed another round but my mate's lower back strength had departed so we stopped. Good lung burner.

**Aftermath**

Back, butt and hammies nicely sore today along with a general feeling of tiredness. Traps and upper-back sore from the cleans.
 
Lol said:
It was kind of a team metcon. The goal was to do as many rounds as possible in 10 mins of deads with 110kg (242lb); one round consisting of 5 reps for my training buddy, and 8 reps for me. We took it in turns to lift so that we got a quick rest while the other person was lifting.

Death by Deads!
9 x 8 x 110kg (242lb)

72 total reps for me over 9 rounds in 09:11. That's 7.9 metric tonnes (17,424lb) lifted in just over 9 mins.
Click to expand...
What fun! I would love to have that on video.
 
Death by Deads!
9 x 8 x 110kg (242lb)

72 total reps for me over 9 rounds in 09:11. That's 7.9 metric tonnes (17,424lb) lifted in just over 9 mins.

I think we might have managed another round but my mate's lower back strength had departed so we stopped. Good lung burner
Click to expand...
Looks awesome! So, how’s it feel today?
 
You must log in or register to reply here.
Back
Top