Monte's Log, Featuring a Debate About Dotard Genetic Potential with an Ant - Page 346

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Monte's Log, Featuring a Debate About Dotard Genetic Potential with an Ant

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05-10-2021 , 10:41 PM

#8626

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

i think my rowing technique is pretty good

but I am usually erging at 10 year old ergs at the gym

Quote

05-10-2021 , 11:30 PM

#8627

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

I’ve never even thought about foot height - didn’t know it was an option.

Quote

05-11-2021 , 07:27 AM

#8628

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Quote:

Originally Posted by Birdman10687

i think my rowing technique is pretty good

but I am usually erging at 10 year old ergs at the gym

Quote:

Originally Posted by feel wrath

I’ve never even thought about foot height - didn’t know it was an option.

Generally the foot strap should go over the widest part of your foot; if your feet are too high, the handle path will end up bending up and over your legs when your knees break. I have the foot plates set to 5 for me.

Quote

05-11-2021 , 10:42 AM

#8629

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by Montecore

If it's a Concept 2, age shouldn't really matter. Are you setting the damper to 10 because it's a better workout or something? Regardless, I think feels will agree that technique improvement (better connection to the machine yielding a better power curve, better rhythm, not overcompressing, correct sequencing of movements throughout the stroke) produces a non-intuitive amount of speed gains.Generally the foot strap should go over the widest part of your foot; if your feet are too high, the handle path will end up bending up and over your legs when your knees break. I have the foot plates set to 5 for me.

They are concept 2s. I usually set the damper to 3. People setting the damper to 10 is like one of my biggest pet peeves lol. Every time I come into the gym its at 10...who is setting it to 10 all the time!?

I usually have the foot plate set to 3. I have never had issues with my knee break, but I do think I may over compress sometimes. And I am sure I have a few other minor technique issues, though.

Quote

05-11-2021 , 01:28 PM

#8630

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Back on the grind, baby weight edition; even with the RPE guidance (no more than 5-6), I will probably be sore tomorrow

5/11

A
Front Squat: wu, 105x8x3
Pullups: bwx5x6

B
OHP (Paused): wu, 75x8x3
Batwing Rows: 4x12

C
DB Bench: 45s x12x2, x10x2
Ab Wheel: bw x6x4

D
Machine Shoulder Press: 4x10
YWTs: 4x9

All fine; got it done in 50 minutes, so everything reasonably snappy. Machine shoulder press is probably unnecessary given the time constraints around lifting while in the office and I can just do YWTs at home, so I can probably shave some more time off of this.

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05-12-2021 , 10:42 AM

#8631

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Sup bro. Hope you and the fam are well.

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05-12-2021 , 06:16 PM

#8632

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

Quote:

Originally Posted by Montecore

.Generally the foot strap should go over the widest part of your foot; if your feet are too high, the handle path will end up bending up and over your legs when your knees break. I have the foot plates set to 5 for me.

ah ok - I was being really dumb and thought there was something else I was missing.

yep I have them set up as a 5 too - works a little better than 4, but not much in it.

Quote

05-12-2021 , 06:19 PM

#8633

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Thanks, gentle giant, I hope you and the family are safe and healthy as well. Have you made it out to the golf course yet?

5/12
LD47 (UT2) - 50'
12029m/2:04.7/15.9 spm/156 HR/170 MHR
r3200m (10' warmup + 4' cooldown)

Slightly DOMSy from the massive leg workout yesterday, so I took this easy and cut the flat ratio.

Quote

05-12-2021 , 09:25 PM

#8634

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Quote:

Originally Posted by feel wrath

ah ok - I was being really dumb and thought there was something else I was missing.

yep I have them set up as a 5 too - works a little better than 4, but not much in it.

Have you downloaded the app? I realize it takes almost 30 seconds, so no worries if you've been busy.

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05-12-2021 , 10:15 PM

#8635

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

Quote:

Originally Posted by Montecore

Have you downloaded the app? I realize it takes almost 30 seconds, so no worries if you've been busy.

my fans will be surprised to know that I actually have!

still plenty of steps for me to mess up before it's useful - eg finding a cord to connect phone to machine and any steps from there on in!

although tbh, the app feels really clunky and difficult to use? It immediately rotates to landscape format on my phone which makes it difficult to navigate.

Quote

05-12-2021 , 11:19 PM

#8636

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

You don't own a USB phone charger? Also, just hit the gear icon and the setup screen will be in portrait mode; the initial screen is in landscape because you mount your phone to the PM in that orientation.

Quote

05-13-2021 , 02:00 PM

#8637

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

5/13

A
RDLs: wu, 135x8x4
Pullups: bwx5x6

B
Flat Bench: wu, 115x8, 125x8, 135x8x2
Hammer Row: 12x4

C
Incline DB Press: 30s x10x4
Facepulls: 12x4

D
Pallofs: 4x12
YWTs: 4x9

K enough.

Gardner has me doing a 4 week deload; no more than 2-3 loading days per week, less frequent rowing on off days. I'm a little skeptical, but I'm paying the money so I might as well listen.

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05-13-2021 , 02:56 PM

#8638

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

I used 4 on the foot plate today

I guess it was better?

Quote

05-13-2021 , 06:32 PM

#8639

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

Quote:

Originally Posted by Montecore

and he's on board with the lifting?

Quote

05-13-2021 , 06:37 PM

#8640

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Yeah that's crazy. 4 week deload?!! Definitely must be a rower thing. Runners automatically deload for weeks after a marathon, but it's because the blood work shows we are literally wrecked for a month. Plus banged up with injuries.

Hopefully he is not just collecting an extra paycheck.

The guy that wrote my running program has no lifting. But I just ignore. And no, there is no way I am overtraining. Overtraining is mostly fake. Maybe if you start approaching over 12 hours of training per week.

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05-13-2021 , 06:52 PM

#8641

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

And I get that 12 hour number because that one study they were lifting 5x per week and running 6x per week. They showed symptoms of overtraining.

Has anyone around here ever trained like that? Crickets. So this Gardner 4 week deload looks suspicious. But maybe get your lifting back in right here in this big 4 week window. Can't look like shiet or the wifeacore will take the Tiple Ds elsewhere.

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05-13-2021 , 07:55 PM

#8642

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

He suggests no more than one lifting session a week, but I can't see how getting back acclimated to lifting, especially at baby intensity and RPE, during a period where I'm lowering rowing intensity can possibly be bad.

Quote

05-13-2021 , 10:24 PM

#8643

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

Quote:

Originally Posted by loco

And no, there is no way I am overtraining. Overtraining is mostly fake. Maybe if you start approaching over 12 hours of training per week.

https://www.youtube.com/watch?v=C8_8phD7AwM

Quote

05-14-2021 , 10:00 AM

#8644

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Quote:

Originally Posted by Montecore

Yeah dude. Fam good. Just waiting for midlife crisis (hopefully it's not death by rowing or wandering the earth, retired, in Estonia). HMU for a beer when in Chicago, pls!

Quote

05-14-2021 , 02:29 PM

#8645

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

imo a lot of people confuse "overtraining syndrome" which is a very debilitating metabolic condition usually only experienced by elite athletes that are training for like ultra marathons and such with getting random injuries or wear and tear usually caused by increasing RELATIVE training load too quickly or simply being under-recovered (not getting enough sleep, not eating enough, etc).

Quote

05-14-2021 , 03:28 PM

#8646

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Under eating is mostly fake also. No American undereats.

And under sleeping is mostly fake too. The study about not getting enough sleep affecting training is something ridiculous, like back to back to back days with less than 3 hours of sleep. And there was no difference after the first night.

Fake, fake, fake. Train, train, train.

Quote

05-14-2021 , 07:47 PM

#8647

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,810

I train through almost any circumstances except doing anything within 48 hours of doing PEDs but...training consistently and hard on a lack of sleep over a sequence of days is extremely difficult

Quote

05-15-2021 , 01:11 AM

#8648

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by loco

not eating enough can mean a lot of things. I assume you are talking about strictly total calories--I think there are many people who do not eat enough calories. But beyond that there are MANY people who do not get enough of specific macronutrients or not enough micronutrients.

Also wrt sleep there are more consequences than it just affecting training on a day to day basis. Also short term, lack of sleep is been shown to increase risk of injury.

Quote

05-17-2021 , 03:34 PM

#8649

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Camping/caving was fun, but my diet the last few months has been truly atrocious; need to get it together.

5/17
LD48 (UT2) - 50'
12002m/2:05.0/16.3 spm/165 HR/179 MHR
r2292m (10' warmup)

Took it easy and it was still too hard.

Quote

05-17-2021 , 04:09 PM

#8650

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

From a heart rate standpoint, thats clearly UT1. And I would say, it's even harder than UT1.

So maybe you messed up the damper setting bro. Or maybe it was 80F and humid. Or maybe you gonna die.

Obviously I don't believe in nonsense like lack of sleep or poor nutrition. But obviously very confused how a 16spm breaks 90% max heart rate. You were working way too hard right there.

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