Training

Rowing intervals - Pyramid

250m 1.42.6/500 ave
1 min 30 secs rest
500m 1.43.7/500 ave
3 mins rest
750m 1.44.8/500 ave
5 mins.30 rest (* i took a minute longer than I should have done because my daughter came into my gym with an 'emergency' just as my next row was beginning)
1k 1.45.7/500 ave
6mins rest
750m 144.7/500 ave
4.30 rest
500 1.43.7/500 ave
3 mins rest
250 1.41.8/500 ave

yikes, so this one was probably the most intense session I've done...definitely of the intervals.

I had no idea how to set my time targets, so basically just looked at Monte's last time doing it and gave myself about a second or so more per 500 which, given he's far better at rowing than me was probably ambitious.

From the first 750 onwards it was really quite painful, albeit the 250 at the end was a cinch. After the previous two interval sessions, I've known I could take a second/500m off each of my splits next time but I'm not at all sure with this one. It's very possible that if I hadn't the extra minute after the first 750 that I may have blown up.

a really good workout though and I enjoyed it.

Activity

55 min walk
13k steps

I think I have my training plan in my head now, just need to type it all out.

Ah, the Power Pyramid; I actually think 4x1k might be worse, but it's pretty close. The Pete Plan recommends a constant pace through the first 1k and then speeding up from there if possible; while I haven't quite achieved that, I've closed the gap between my first three legs (which are relatively easy to stay on pace) and the 1k and next 750, which are always terrible. Not much to do but try to stick to your pace and make up time on the last 500 and 250.

Fwiw you can program variable intervals lengths and rests into the PM5 so it automates everything; not sure that's what you did, but given you took an extra minute rest for one leg it seems maybe not? In any case, you only have to program it once and then it's always there under "Rerow."

My mileage does vary. Feel Wrath and I are both 50+ with extensive weight training experience. I was simply offering him a work around if he wanted to not completely eliminate deadlifts from his routine. As for loading as much weight as possible on the spine I am unsure where this part came from but u do u - I guess it is critical in this forum to be passive aggressive and insult people whenever possible

I'm not sure where in my post was insulting or passive aggressive. I'm just saying that based on anthropometry TBDL may or may not be a better option. He should try them. A lot of people do TBDL or block deadlift as a way to lift more weight than they can conventional deadlift, which is what my statement alluded to.

Yeah I had programmed the entire workout but when the interruption happened I had to stop the interval setting, do the 1k and then re-program the last three intervals in my rest after the 1k.

I didn’t read that about the pacing of the first 1k but will adapt that next time. I should probably actually read Pete’s Plan instead of just copying your workouts

I was pretty conservative with my times for 4x1k (sub 3.39 I think) when I did it but I’ll be going faster this next time, so I’m sure the pain will increase

*49 and a half please.

tbh I didn’t read Renton as being snippy at all although I can see how you might have read that from his post.

Renton has been a very constructive poster in my limited experience in the threads I read.

I’m going to the gym today after 6 weeks training at home.

I have a ‘passport’ membership which means I can use any of the gyms in the city and I’m going to one I’ve never been to before.

I’m hoping to both do a few power cleans and also find an assault bike to do a 100cal finisher.

Renton - right on, a lot gets lost in translation on the intertoobs and I misunderstood, all good and hope your training is going well!

gfy sir

meh

Went to a gym I’ve never been to before and I just didn’t have it today. Not a great gym, couldn’t find a barbell without a bend in it, just couldn’t get into it

Went very light with the lower body stuff as it’s the first time I’ve lifted in those parts since Dec

Bench 5x3 @ 90kg
Deadlift 5x5 @100kg
Power Clean 2x5 @60
Front Squat 3x5 @40kg

Also 50 min walk and active day all round

18k steps

Training

10k row - 41.31. 2.04.7/500m. Stroke rate 20

The longest I’ve ever rowed, so both a distance and a time PR I guess, but wasn’t anywhere close to max effort. It was supposed to be the long, slow day albeit I probably went a little harder than GtO. That little ****ing screen man...i just see the /500m time and I don’t want to slow down. My plan was to do 2.10/500 and just chill but I just wouldn’t let myself go that slow. I think if I’m gonna commit to long and slow once a week, it may actually be smarter to push the screen back so I can’t see the time.

I also think I’ve reached the limit of as far as I want to row unless there’s some giant bet on the line. Even with music and a few things to think through, I just got bored. I’m hoping I can improve my speed and fitness with the intervals and one or two medium length slow days per week because I’m just not sure I can do 40 mins + a few times a week.

6th day of training in succession and it was hot here today - 36C which is approx 100F so I sweat buckets.

Gonna take Monday off so will probably do some weights tomorrow - hoping to get to my gym if I can make it work with family stuff and a load of work I have to do in the yard

Activity

45 min walk
90 mins at the beach

I wouldn't push the time/distance; if 10k is long enough now, then it's long enough - what seemed long to me twelve months ago is a warm-up now.

Re: steady state, just being anal about the target kind of works for me now, but heart rate (and seeing how much higher it gets than it "should" be if I push) has worked the best for me at capping my pace but ymmv. I don't think it really matters all that much if you're using it as a secondary fitness activity, though; just do what you like 3-4 times a week and manage fatigue on the fly imo.

yeah, I think if this evolves into a medium to long term thing for me then I’ll need to get a heart rate monitor because the Fitbit is a dead loss in that regard

and as you say, maybe my goals will evolve and I’ll want more volume. For now I’m not really aiming to ‘race’ & PR any further than 5k so doing a 10k in conjunction with the other rowing and my daily walking I’m hoping will be enough. We’ll see

Training

5x5 strict press @55kg
3x8 seated DB press @22kg
Dips 3x15
Barbell Curl/Hammer curl super set 3x10/10 40kg/12kg

Great to be back in the gym as opposed to my home gym - love being able to do standing press and seated press with a bench with a back on it

Also nice to train in air conditioning - it’s been very warm

Activity

about 2 hours work in my yard in 100+ degrees

15k steps

Also may just have broken the Australian record for going to an outdoor party, drinking 6 beers and then getting home. 67 mins door to door with a 5 min drive each way

Definitely a PR!

Spy

it's been years since I've trained bench and press together. A few questions...

I'm planning on alternating 5x5 and 5x3 for both on their 'days'....should I just continue that on the day I train them together or would you recommend adjusting rep or set numbers?

should i train bench first on the combined days as the larger muscle group or doesn't it matter?

any other thoughts?

Which one you do first just depends on which lift you want to emphasize more. One thought is that you alternate. Do 5x3 with bench first and then do 5x5 press as an accessory.
Then do 5x3 press first and 5x5 bench another day.

Another route would be to keep both at 5x5 and alternate the order on different days and then move to a 3x3 block, taper, peak, deload. And then start over.

Triceps is going to be the main overlap between the two you're going to have to feel out how much work you can dole out on them. For me, I can pound my tris pretty hard and they recover pretty quickly so I haven't put too much thought on the order of things. But I think I usually do bench first when I do them together.

Rest Day

After 7 days in a row I actually didn’t feel like I needed it. But I took one anyway - business is ramping up and I had the NFL to watch, which is 7am onwards here

I’ve worked out my training plan for the next 6 weeks and I’m happy with it. It’s basically 2x3 week cycles but it’s flexible and a little fluid so I’m not gonna write it down to commit to it anally but basically it’s

4 rows per week including 1 interval session 1 time trial (either 1k, 2k or 5k) and then 2 slower sessions of varying lengths

4 lifting with a focus on upper body but I’ll also squat and deadlift each week

1 full rest day

The plan of at least 6 10k steps days

We’ll see.

I’m hoping I’ll be able to break my rowing PRs in the second of the 2 3 week cycles within the 6 weeks and then also to test my bench and press PRs towards the end of the 6 weeks to see how I’m going

Most important thing is to train hard, enjoy it and listen to my body

(Also 50 min walk and just under 14k steps).

Training

5x5bench @87.5kg
3x8/8 Flye/Bench press superset 22.5kg DB
3x10 Close Grip Press 65kg

Slow row 5k row 20.54

Really hot again today 40C/108F so was happy to get through the work

Bench felt good. Will be adding 2.5kg to all my pressing lifts from here

Activity

45 min walk
1 hour in the surf at the beach
Hosted a barbecue this afternoon
19000 steps

Happy Australia Day!

5x3 Press @60kg
3x10seated DB press @ 24kg
4x9 Bent over barbell row @ 70kg
3x8 barbell curl 42.5kg

Man, first day getting up pre 6, doing the commute and training before work. Didn’t get much sleep

Happy to get through all the reps on the 60kg press - first time I’ve done 5x3 at this weight

early morning gym is where it's at imo. Unless you have no job, then lunch is better.

I agree. I've done it for the past 15 years - definitely the only way I've been able to fit training into a schedule of running a business and having 3 kids. I live an hour north of the city and (on the 3 or 4 days per week I commute) have been getting up at 5.15, driving in before the traffic and then training and being in at work by 7.45

But...I worked from home from March onwards last year and got used to going to bed later and then sleeping in, not being in a car for 2 hours a day and being able to train at different times....and particularly after I'd eaten.

Today was my first day setting the early alarm and then training so early and it was a bit of a shock. particularly as I didn't get to bed til midnight

4-5 years ago a few of us starting doing 7:00 AM crossfit classes. Your body slowly gets used to it. After a few of them dropped out I did 6:00 AM classes and nailed 28 weeks in a row 5 classes a week. Than I would walk the pooches 5-6lm and have my whole day left for work. Rareley needed the alarm. Though its easier in the summer when sunrise is 5:00 AM compared to winter when its 8:30 AM

Will be trying that this summer again

8x500m row, 3.30 rest

1.42.8
1.42.9
1.42.1
1.42.4
1.42.0
1.41.5
1.41.9
1.41.7

ave 1.42.2/500 which was a 2.2 second /500 improvement on the previous time I did it. Coming in, my plan was to attempt to beat 1.43.0 for each rep but that proved a little conservative.

definitely a lot more pain than last time and my lungs were burning for the final 3. was close to a max effort - I actually thought the 6th interval was the 7th, so went a little harder figuring I only had one more left...and when I realised my mistake, I was a little fearful I may blow up, so was happy to hold it together, albeit I didn't have much left in the tank for a fast finish on #8

I haven't worked through my rowing plan for the rest of the week - I'd like to attempt a fast 1k on the weekend, but I'll see how I feel

Sick PR! You're going to end up beating my times in weeks instead of months!