Thanks, breauxs.

Re: aches and pains, slight lower back tenderness this morning, but nothing severe or worrying; I'll be good to go tomorrow for 4x2000 (joy).

8/24
WP C2D7 - 4x2000m/5:00r
8000 m/30:07.2/1:52.9/25 spm
2000_1 - 7:33.1/1:53.2/24 spm
2000_2 - 7:31.1/1:52.7/24 spm
2000_3 - 7:30.8/1:52.7/25 spm
2000_4 - 7:32.2/1:53.0/26 spm
r6195 (10:00 warmup + interval rests)

Bonked hard the last few times I tried this one, so just finishing was an achievement; that it was a pretty significant PR where I didn't fade too terribly was just icing. With that said, I did lose it a bit on the last 500m of the last leg, otherwise I'd have gotten under 7:30. Next time, I suppose.

Stroke rate is down a bit, likely due to the increased length, so I just need to get more fit so I can get the rate back up at the new length.

8/25
WP C2D8 - 60:00
13893m/2:09.6/19 spm
Warmup: 5:00 - 1136m

Fair bit easier of a day than my more aggressive steady states, though I still sweat puddles.

8/26
WP C2D9 - 60:00
14093m/2:07.7/19 spm
Warmup: 5:00 - 1151m

Had to stop at 30:00 for a twenty second water break, but other than that no issues. Work necessitated doing this just now, and I didn't like rowing in the afternoon as much.

8/27
WP C2D10 - 15x3:00/1:00r
11412m/45:00/1:58.2/23 spm
3:00_1 - 756m/1:59.0/21 spm
3:00_2 - 756m/1:59.0/22 spm
3:00_3 - 758m/1:58.7/22 spm
3:00_4 - 760m/1:58.4/23 spm
3:00_5 - 760m/1:58.4/23 spm
3:00_6 - 762m/1:58.1/22 spm
3:00_7 - 761m/1:58.2/22 spm
3:00_8 - 763m/1:57.9/23 spm
3:00_9 - 762m/1:58.1/23 spm
3:00_10 - 764m/1:57.8/23 spm
3:00_11 - 759m /1:58.5/22 spm
3:00_12 - 761m/1:58.2/23 spm
3:00_13 - 761m/1:58.2/23 spm
3:00_14 - 762m/1:58.1/23 spm
3:00_15 - 768m/1:57.1/24 spm
r5205 (10:00 warmup + interval rests)

This really sucked; paced it about how I wanted to, though.

Pretty great session! Good luck for the 1k tomorrow. Hang on the best you can right at the end and pull like crazy (rate up?) when your legs are completely gone!

Thanks, man. Already regretting it.

8/28
WP C2D11 - 9000m
39:00/2:10.0/19 spm
Warmup: 5:00 - 1121m

Light day before tomorrow's 1k try.

So now that you've turned in to a full-on rowing bro, what changes have you noticed in your body comp and appearance compared to when you were lifting heavy regularly?

Jfc man, fantastic stuff

8/29
Warmup: 10:00 - 2311m

WP C2D12 - 1000m (Time Trial)
3:18.5/1:39.2/36 spm
250_1 - 0:48.7/1:37.4/37 spm
250_2 - 0:48.6/1:37.2/35 spm
250_3 - 0:49.6/1:39.2/35 spm
250_4 - 0:51.7/1:43.4/35 spm

Cooldown: 50:00
11566m/2:09.6/20 spm

Went out hot and failed pretty hard; I did at least break 1:40, but I thought 3:15 flat might be there at the midpoint and then I just evaporated. Wasn't able to completely lock in because my first ten strokes pulled the erg back almost to the wall (the 150 lbs of kettlebells I have behind it didn't hold), but this was really just a failure in pacing, expectations, aerobic capacity, and strength (so no big deal, in other words). Getting this down below 3:10 seems kind of mandatory if I want to go after a 6:40 2k by the end of the year, but I'm just happy I did it once and didn't die.

Threw some easy meters on at the end just to do something. Maybe I'll try a distance time trial in two or four weeks.

Well, my diet hasn't been amazing, but I'm holding around 188 all things being equal, which is 10ish pounds less than I used to be. Slightly smaller upper body, thighs maybe slightly bigger, but other than more capacity to run around with the kids and less joint stiffness, not all that much obvious difference. Thanks! It really did suck hard.

I know it's not what you wanted, but nice effort breaking 3:20! I just saw that your drag factor was 99. I think if you bump that up to over 110, you will go quicker.

I moved the damper with that target in mind but didn't check it beforehand; lesson learned I suppose. I think 3:15 is reasonable in a few months for sure.

Sound like a win overall.

If locobro is to be believed, just throw in some body weight upper body stuff and it will solve that upper body shrinkage. I kind of assumed you were doing a bit of this anyway.

How many cals/day are you eating these days. Seems like with so much rowing you can eat all the food.

Melk,

Funny you should mention that.

Calisthenitarding Week 2

8/24: 5 max sets, 90 seconds rest, top set 10, n=36 (+1 rep from 8/21)
8/25: Pyramid, 10 seconds rest per rep, failed at 6 on the 8 ladder, n=39 (+7 from 8/18)
8/26: 3x3 working sets (Regular, Chins, Wide), 60 seconds rest, n=36 (+9, working set increased to 4)
8/27: Max working sets, 60 seconds rest, 15 sets, n=60 (+12, working set increased to 4)
8/29: Pyramid, 10 seconds rest per rep, failed at 6 on the 9 ladder, n=47 (+8 from 8/25)

Volume dips as per the fighter pull-up protocol, so five sets with two minutes rest; doing them more upright, proud chest, squeeze at top, try not to hunch over. Went from 40 total reps on Monday to 48 today (was supposed to do it yesterday but forgot).

Still three sets of daily pushups upon waking, generally 5-10 minutes between sets, between 105 and 110 total reps. Not the loco protocol, but I'm following the Armstrong pull-up protocol so I'm trying to stick to it.

Re: calories, not really tracking. When I'm on point, it's fruit and coffee pre-row; tein, oatmeal, and fruit post-row/lunch; snack with some tein and veggies, then a reasonable dinner. Going to bed early enough I can't snack at night is the key (I failed last night).

8/31
WP C3D1 - 60:00
13856m/2:09.9/19 spm
Warmup: 5:00 - 1130m

Left knee felt a little sore today, and I stayed up too late and slept like **** last night, so I figure I'll postpone the TR session (4x1000m) for a week since I'm old.

Ended up just shy of 380000m this month; September goals are 6 days per week of rowing and a full month of Armstrong + other calisthenics stuff.

380k is sick! Do you know how many of them are warm up/rest/cool down meters?

Mine is 297k total, with 268k of them being in the workout and 29k others (mainly warm up). I never row during the rest and rarely cool down either. That might be an easy enough way for me to increase the meters, but I'm unsure whether rowing at 2:40 after a really hard interval means anything.

Probably about 50k, mainly for five minute warmups before steady state and ten to fifteen minutes before harder sessions. I pretty rarely do cooldowns, as many interval sessions kind of have one built in with the last rest interval. The actual number might be higher if you consider the light rowing between intervals as well - maybe another 25k?

9/1
WP C3D2 - 60:00
14012m/2:08.5/20 spm
Warmup: 5:00 - 1116m

Knee is better, but it occurs to me I should sub in shorter distance time trials in for my normal TR/AT (Monday) sessions instead of subbing out a steady state. Will do that in the future, which would mean an attempted trial every seventh week.

Wasn't planning on 14k today, but was close so rated up for a bit over the last five minutes. Feeling good, generally.

9/2
WP C3D3 - 60:00
14162m/2:07.0/19 spm
Warmup: 5:00 - 1160m

Same ol. 10k tomorrow, but UT1 pace - something smooth in the 1:58 range, hopefully.

9/3
WP C3D4 - 60:00
13906m/2:09.4/20 spm
Warmup: 5:00 - 1113m

Woke up early enough to do this in the morning; legs were heavy so I just decided to do more UT2.

9/4
WP C3D5 - 60:00
13951m/2:09.0/19 spm
Warmup: 5:00 - 1149m

Same ol. Kind of fatigued though.

Calisthenitarding Week 3

8/31: 5 max sets, 90 seconds rest, top set 11, n=40 (+4 reps from 8/24), Dips n=50
9/1: Pyramid, 10 seconds rest per rep, failed at 7 on the 9 ladder, n=49 (+2 from 8/29), Dips n=52
9/2: 3x3 working sets (Regular, Chins, Wide), 60 seconds rest, n=45 (+9, working set increased to 5), Dips n=54
9/3: Max working sets, 60 seconds rest, 20 sets, n=100 (+40, working set increased to 5), Dips n=56
9/4: Pyramid, 10 seconds rest per rep, failed at 7 on the 10 ladder, n=59 (+12 from 9/1), Dips n=58

Some nice progress here; was particularly happy with the 20 sets of 5 on Thursday - I guess the number of reps in my "working set" needs to increase to 6.

Daily pushups pretty constantly in the 105-115 total rep range over three sets.

9/5
WP C3D6 - 75:00
17086m/2:11.6/18 spm
Warmup: 5:00 - 1124m

Bit of a longer session today; tried to keep the pace and stroke rate down. Feel decent enough; should be back on the normal cycle Monday.

****ing hell man, amazing stuff

That distance, in that time, at that stroke rate... C'mon man we need to see a form video hahah