I will always remember the week where my lifts were stronger than yours. It was glorious

One of my favorite rapper songs. Me and DT are like soul brothers

GOAT music, GOAT life, GOAT thread not that you're lifting.

GOAT

Give the following a go imo:

- first three or four strokes should be quarter to half range to get the wheel moving;
- then make the next six or so full absolute balls to the wall pulls, everything you got. A man of your size and power should see the machine say 1:14 or so for a moment or two;
- now ease out to 'race pace' over the next 10 or so strokes, take it out to about 1:26.0;
- Now hang on for dear life over the rest of the 500 like that scene in Braveheart where they're facing the cavalry charge. You'll hate yourself from about 350m. This is normal. You have the Big Heart;
- let us know how you got on;

Good luck!!

Sounds like the name of this log is back to being appropriate.

Thanks Lloyd, I was actually going to stop by your log to get some advice. I did two half strokes to start. The ~6 max stroke seems about right, anecdotally and what little I know about energy systems. I am sure I did >6 today and the tank quickly went to zero. I am also sure my form is horrible and that my endurance is ****.

Actually the more I think about it, how about option 2? Never row again. (Just kidding?)

I think you might enjoy tracking the time (along with the date of course) when you post your workout updates. It helps track you records better when you are reviewing older posts. It can make a big difference with stuff like nutrient timing and hormonal response to exercise.

Good idea.

All the workouts from this past week where I posted in the morning were at 5:30am and fasted, aside from last Saturday, which was at a stupid time at a stupid, terrible place that I will never go again.

I might as well make some other notes, too.

For the 5:30am workouts, I have been waking at 5am, and I think my first heavier squats have been around 6am. I have been doing cat/camels and extra warmups. Nutrition-wise on workout days I have 10g BCAA pre-workout, 10g at ~7:30-8am post-workout, and 10g at ~10am. This is followed by a large lunch (larger than dinner). This is straight from Martin's site.

On non-workout days, I typically don't eat 'til lunch. Since I am dieting, I sometimes don't eat 'til dinner (~24h fast) if I am not hungry at lunch. Prior to lifting, this was about once a week. Now that I'm lifting, I anticipate being hungrier and not doing this. We will see.

IME burning cal is always worth it. Even if it makes you a little hungrier, smart food choices will be satiating enough to make the whole cutting experience very doable.

But I do much better if I can have little snacks throughout the day, you seem to be able to go long times without consuming food, which seems insane to me. So we might be super different.

So this CF Jim is just letting you roll in and lift whenever you want? Don't they have a packed class at 530am? Why choose that time?

Because he wants to see how normal people live since he has been on the GOATlife for so long.

Option 2 utterly correct.

Your first stroke should be less than a quarter stroke really. You want to be tight in the ready / catch position, take a big breath and then bam! - a lightning quick mini pull followed by a quarter pull right on top into half pull into half / three quarters. This should all be super aggressive, the wheel is now wound up and now you can rape for five / six all out full strokes.

Then the next three strokes should feel like coasting before taking a further five to seven to ease off into your target pace.

By doing all of this you've created a cushion in terms of expected finishing time and made the best use of your ATP - CP system relative to the task at hand. From there to the finish it's all about trying to hold on. The best rowers in the world die off in the last 200m. But if you go the first 250m at an average way below your capabilities you're dead. One of the first 500m tests I did I went out way too hard and had to stop at ~400m heart hopping out of the chest.

Be efficient bro, stay safe.

Yes.
No.
It works with my schedule and my having a beer when I get home and having a social life schedule.

I just have a really average normal happy life. Avg evening, have one beer and watch some sort of sport nonsense and read a book. It's all good.

I appreciate the comments and I will actually use them, but in all sincerity I hope you're not on the rowing recruitment committee bc that sounds terrible.

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)

Everything is good afaict, over the last week my weight definitely trended toward the 264-267 range. Goal of 250 by Mar 1 is slipping away, but I won't cut faster to hit it, as long as I hit it I will be happy.

I can probably do a slightly better job of macros and not pushing +a few hundred kcals on the weekends. Cheese at a party was the main problem this past weekend, but if it's something like that 1x/week, I am not worried about it. I would like to add some walking on the weekend when the weather gets nicer.

1.20.2014 5:30am start of workout (5am wakeup, ~6am start after warmups, fasted workout w/ 10g bcaa pre, 10g post, 10g at ~10am)

I felt tired this morning and my back felt crunchy so I spent a little longer on my shoulders, scaps, upper back, glutes and hamstrings pre-workout. No injuries to report, just tightness.

squat
265 x 5 x 3 @7,7,8

bench
210x5x2 @7,7
210x10 @8.5
felt good today, solid setup

face pull w/ light band w/ handles
3x15

superset w/ supinated light band pull apart
3x15

deadlift (double overhand, in socks)
365x5x1 @7

Dips
3
these feel bad on my chest, so nope

bench dips / tricep extensions
2x15

chinup
1, 1, 1, 1(w/ 10s negative), 1(w/10s negative)

superset with ghd glute raises / start of back ext
3x15

Weird. Lots of lazies in your area then I guess. I hear that the CF Jims hear are all mobbed at 530 & 630. Sounds miserable but whatever works for you! I would love to be able to do that but I feel like I have none of the strength that early.

Sounds made up.

1.22.2014 5:30am start of workout (5am wakeup, ~6am start after warmups, fasted workout w/ 10g bcaa pre, 10g post, 10g at ~10am)
body weight 263.8 lbs

squat
275x5x3 @7,8,8

press
145x5x2 @8,8
145x8 @9

power clean
225x3x5 (last set @8.5)
second pull too slow on later reps.

ring fallouts
3x15

superset with

back extensions starts (glute focused) on GHD
3x15

I tweaked my persistent problem under my right scap (which is possibly a neck thing, idk) on the last (3rd) rep of the second set of my cleans. It hurts, I'll look at some trigger point/SMR stuff later today.

If its a neck thing, and its similar to my nagging issue, that's a facet joint problem. SMR stuff helps a little, but getting ART & my neck adjusted fixes it a lot better, at least until I aggravate it again.

The best ARTist in my area appears to be a PT, which is a bit annoying. (My old guy is ok, but he's expensive and not good enough to justify his cost imo.) If it the scap thing sticks around (pun intended!) I will go to my GP and get a referral to the PT, I guess. What a PITA extra step.

There are several Biomechanic certified DCs in the Chicago area.

http://www.activerelease.com/provide...o%2C+IL%2C+USA

http://activebodychiro.com/

http://www.physicianspluschicago.com/

http://www.brookfieldchiropracticsportscenter.com/

Life is a PITA sometimes, surprise, surprise. Thanks Obama. Grumpcat.jpg. KCbatphone.gif. NolongerGreatestLife™.png, etc.

Gonna see second lady down on this list Friday for a free screen and follow up and get a referral if need be:
http://www.achieveortho.com/locations-burr-ridge.php

Naturally, I finished my set though. (ETA: and this isn't something that will disallow any training, it's just uncomfortable and creates a spot that feels like a permanent adhesion.)

yeah, that sounds like what a jammed facet joint would do.