Congrats on the PR!

If you have been using Erg Data you can sync all those meters to the log book. If you want to add me as a training partner just send me PM

Is there video of you registering for this?

I know my bench and press numbers aren’t in any way ‘good’ but I struggled for years to make any improvements so I’m pumped for this

My Press pr was between 62.5 and 65 for a decade and the gains were super slow. I’m at the heavier end of my weight range right now which helps but also think the arm work I’ve been doing for basically the first time in my life plus the additional volume I’ve put in the past 3 months both pressing and benching has helped.

* it will not surprise my #1 fan bwslim to learn that I have not been using erg data. I think someone posted something about it up thread but I haven't done anything about it. that's a button on the erg computer?

PM sent

4x1500m, 5min rest 1.50.1/500m ave

1.50.3/500m (114bpm)
1.50.0/500m (140bpm)
1.50.0/500m (164bpm)
1.50.0/500m (180bpm)

well friends...we may well have reached the limits of what I'm prepared to do on an erg.

that was painful physically but even more so mentally and I just don't think I'm psychologically suited to doing the long distance interval work. I would like to get faster at the 5k and 2k but if I have to do longer interval work like this to get to 'competitive' times I'm just not sure I'm going to be able to persist with the training.
This was supposed to be 5x1500. I think I could definitely have done another similar time with something close to a max effort on the final 1500 but I just didn't have the mental minerals to do another one. I'm not scared of the physical pain but there's something about the longer distance of a 1500 that just felt harder to get over. From about 300m into the first interval I was disliking this in a way I haven't previously...it was probably the hardest session physically or maybe second hardest after the Pyramid interval one...but way tougher mentally

idk. sorry for the whining.

either way, I've programmed a 4x2k for this time next week but I can't see myself doing it. Maybe I'll do a 3x2k?

Thoughts from my rowing brethren on a way around this? Do I need to do the longer intervals to improve my longer distance times? Any suggestions? (other than 'pull up those big boy pants Aussie')

the good news is that my fitbit accurately (I'm assuming) recorded my heart rate for basically the first time ever

Re: breaking mentally on endurance intervals, I know that feel, feel.

There's nothing magical about 5x1500 or 4x2000, so you don't need to do that specific workout if you don't want to. Gardner's take on this sort of thing is that doing these kinds of exercises *because* they suck and "breed mental toughness" can have some very limited value, but that they're typically overprogrammed (he doesn't think highly of the Pete Plan). In his opinion, the important part of it is the time you're working (i.e. the training stress isn't somehow less effective if you're resting 8 minutes between pieces instead of 5). His standard advice is to rest until you feel ready to go at it again.

Regarding AT work specifically, you can check out my log, but iirc what he's had me do is 2x16' where I'm pulling hard (at a defined stroke rate) for 1:20 and then lightly paddling for 0:40 for a total of eight "reps".

That’s interesting re the 1.20/40 and also re the rest times. Tbh it was the length of the working interval that was the biggest challenge rather than the pain - I can’t really explain why but o just couldn’t get my head through the distance for some reason

Broader programming point - I found myself on the British Olympic rowing site yesterday and their schedules for the Olympians has a **** ton of very long UT2 and UT1 rows and not that much AT stuff... it looked a lot like what you’re doing although more volume and extra sessions.

I still can’t get my head around doing say 150k+ per week when you’re training for a 2k but they clearly know their stuff!

I think this applies to lifting as well.

It's generally better to get more reps and sets using more rest than reducing rest time at the expense of your rep/set volume and quality.

Had to train early this morning - first time for a long time I’ve been in the gym pre 7am. I was pre 7am most sessions for the past 15 years pre the Pandemic but now I’m working from hole most of the time I train later

Definitely think it’s a little harder to lift early...or maybe I’m just out of the habit

5x4 Bench 92.5kg (first time at this weight - supposed to be 5x5 but didn’t have the 5th rep in me)

3x8 DB bench 32kg

3x9 Close Grip Bench 70kg

it makes more sense with lifting. I’ve cut down rest times between sets on everything apart from my core lift, just because I want to get in and out quicker/get more work done in the allotted time.

With cardio though, I figured resting more would get your heart rate down before the next interval which might have a reduced fitness effect in some regards if we’re training for endurance

10k slow row 2.08.7/500m.

ave stroke rate 17spm
heart rate at end 118bpm

nice easy session. in the 90s and humid here today, so I was sweating buckets in my home gym.

happy to get back on the rower and do something easy and not at all traumatic

Training

5x5 Strict Press - 57.5
3x6 DB Press - 26kg DB
3x8/6 Barbell Curl/Hammer Curl ss - 45kg/16kg db

row training

30r20...which is 30 mins with a stroke rate of 20 or less

7603m which is 1.58.4/500m at s/r of 19. Heart rate at end was 151

Wasn't a max effort...I'd guess a little more intense than what Monte calls a UT1. Tough enough though. Was going to be 8x500m repeats but am gonna defer this one until Tues when I'll either do that or 4x2k

Guessing the intention of this workout is for increasing power output through the legs and lengthening the stroke?

Training
Bench 5x3-95kg.
DB Bench 3x8-32.5
Dips 3x15
Cable Tricep Push Down/Extension super set 10/8-31.5/24.5kg

I believe this is 7 days in a row now, but feeling very good, so will keep going without a rest day til I feel like I need one.

Not co-incidentally, I had my lightest alcohol week in many months. 5 days totally free, 1 day with only two beers and then the other day when I opened up my shoulders a little but kept it under control.

Bonus session

had an hour to kill while my son was at soccer training so did a slow session on the erg at the gym nearby

7000 metres in 30 mins 20 sec...2.10.3/500

listening to podcasts when on long slow rows is definitely the key to keeping the boredom away for me.

When I'm lifting or if it's a more intense rowing effort, I need music to keep me aggressive

I believe that's correct, yes - an exercise to help you master your power per stroke. I've never done it as a pure time trial, but I've heard doing a max effort 30r20 is one of the most painful pieces you can do on an erg (so you've got that to look forward to).

It's definitely hard/impossible for me to focus well on the TV when I'm doing anything but steady state; podcasts are definitely a great alternative. Nice session!

Congrats on the PR!

Form matters a lot more than most people realize for putting up big numbers. Can you post a video or two of max / near max effort benches?

I wasn’t planning on doing a max effort for a while but could do something close. I’ve never actually filmed myself benching or Pressing either so will be interesting to me too

6x500m 3.30r

1.40.3
1.40.3
1.40.3
1.40.1
1.40.1
1.40.1

1.40.2 ave which is 1.1sec per 500 faster than when I did it last 4 weeks ago

caveat is that I only completed 6 splits. This wasn't necessarily an exhaustion thing...the last two would have hurt but I'd have got them done...it was more that I'm planning a 2k PR attempt on Saturday and I didn't want to wear my body down too much. was tempted to finish the last two off, just to log the complete session but think it was wise to stop when I did

very happy with the session though

Seriously impressive; good luck on the 2k this weekend! What's your target?

Very Impressive. you guys all with your sub 2:00 make this old man feel like he is rowing wrong

Thanks. Everything felt really smooth yesterday. I think the shorter intervals suit me.

Not entirely sure. Im too scared of blowing up to attempt to go balls out from the first pull so I think I’ll follow the same plan as my last one and attempt a negative split. Current Pr is 6.57.5

Probably aim to average 1.44/1.44.5 through 1k and see if I have the ability to hang on and speed up a little.

Meh lifting session today. Trained at lunchtime.

Press 5x2 - 62.5
Push Press 5x5-70
Preacher/Hammer Super Set 3x8/6 42.5kg/16kg DBs

it was supposed to be 5x3 at 62.5 and I completed the entire rep scheme the last time I did this, but everything felt heavy and difficult today, a little achy in my joints and no zip compared to usual.

not sure why...muscles should have been well rested. haven't slept brilliantly this week, although I haven't been drinking. Nutrition hasn't been brilliant either...too much bread and not enough clean protein so maybe that's it...or maybe just the old man didn't have it today and that's all

I might get an easy evening row in - i normally walk for an hour in the late pm, but it's so wet here that I don't think I'll be able to get out