https://www.sciencedaily.com/release...1202100943.htm

I ve seen all this stuff. I mean its fake in the context that is not something we have to worry about. We all know getting 7 hours is somewhat important and sleep feels great. Most of us get plenty of it and most of us also have plenty of fat. For example the average American woman is 5'4 167 and close to 40-50% bodyfat. Do they need to worry about micronutrients or undereating after gyming?

If you look at that particular study, 3 hours of sleep led to an increased heart beat of only 5 beats.

That's why I call lack of sleep fake. Sure, getting 4 hours is going to have a little bit of negative effect. But it doesn't mean take the day off and netflix n ice cream. In fact the other sleep study showed consecutive days of back to back to back 3 hour sleep didn't have any effect on barbell curls. It did have an effect on the bigger lifts. I personally have never gone 3 hours on back to back to back days. Has anybody?? This weekend I went 4 and 3 and still worked out and then got my 8 hours. It made close to zero impact.

Now this situation with the montecore is completely different. Something real happened. I know he trains a little bit harder than the traditional heart rate percentages that are associated with UT1 and UT2. My guess has always been his coach's strategy is different and not necessarily wrong.

But after today, I really had to say something. This is not something fake like sleep or undereating. He took what I in general describe as enjoyable easy training to lactate threshold training. He basically held his lactate threshold heart rate for close to an hour!!! WTF! Clearly something was whack today. My wild guess is the minis messed with the damper setting or it was really humid in his garage. Real effects. Not fake lack of sleep nonsense.

5/18

A
DB RFESS: 20s x8x4
YWTs: 4x9

B
Incline Bench: wu, 105x8x3
Pullups: bwx5x6

C
Seated DB Press: 20s x10x4
Facepulls: 12x4

D
Dips (bw): 4x8
DB Hammer Curl: 4x10

Fine; kept everything really controlled and light as instructed. Took a shade over 40 minutes, so about right.

Re: my HR, it's not really complicated; going from a controlled diet, 8 hours of sleep per night, and no booze to too much dessert, staying up too late, and booze 4+ times a week magically makes it harder to keep my HR under control. Ideally I'd notice that during the row and row a few seconds more slowly, but we all know that's not how I do things.

5/19
ULD40 (UT3) - 30'
6721m/2:13.9/13.9 spm/127 HR/141 MHR

Better day today, and the last few days have been ok-ish for food and booze. Scheduled for a 90' row on Friday, so I'll definitely pace that one a little better and try to eat/sleep better. I used to be pretty fanatical about not drinking the day before I trained and I need to get back to that.

not sure I've ever managed to row at such a low spm. even 16 feels crazy slow...but I bet it's a nice session once you get into the rhythm?

re the boozing...it's just really difficult to break the habit once it becomes ingrained. I had 6 months where it was almost a standard impulse in the late afternoon or early evening just to open the fridge for a beer or uncork the red. But once you get through the first 3-4 days and ideally through the first weekend, it becomes a lot easier.

I'm in a 'good' period at the moment and the focus on needing to be fresh for time trials and hard sessions is really helping...as was the heart rate data on days post drinking...but honestly the most important innovation for me is to have zero booze in the house. If it's there, it gets drunk, whereas if I've got to go down to the car and drive to the bottle shop, the decision is less impulsive and I can often hold myself back

feelers,

Re: stroke rate, it's pretty relaxing, although you still need a reasonably firm stroke at that low of a drag factor.

Re: booze, I just have to relearn every few months that I can't really have just one after dinner glass of wine, and abstinence most days just needs to be the plan.

5/20

A
Front Squat: wu, 110x8x3
Pullups: bwx5x6

B
OHP (Paused): wu, 80x8x3
Facepulls: 5x12

C
DB Bench: 45s x12x4
Batwing Rows: 4x12

D
Skullcrushers: 4x10
EZ Curl 4x10

E
Ab Wheel: bw x6x4

Had an hour and fifteen to get this done and shower in between work calls, so superset everything and kept it brisk. No A/C gave me a nice sweat.

5/21
LD49 (UT2) - 50'
11826m/2:06.9/15.9 spm/164 HR/175 MHR
r2237m (10' warmup)

Took it even easier, but my legs were still tired from lifting. Hopefully I can get to the point where lifting on non-rowing days don't affect my performance, because this is a pain in the ass.

yeah, I've been holding off squatting to protect my rowing performance as I'm scared of the DOMS impacting my rows. But it's important to find a way to get it back in there. you should be through the worst of it now?

you can raise your heels a bit to reduce the glute focus from the squat

Had an interval session scheduled yesterday, but just didn't have it and turned it into forty minutes of semi-unloading. I'll try it again tomorrow, and try not to drink a bottle of wine tonight.

5/25

A
RDLs: wu, 135x8x2, 145x8x2
Pullups: bwx6x6

B
Flat Bench: wu, 115x8, 135x8x3
Hammer Row: 12x4

C
Incline DB Press: 30s x12x4
Facepulls: 12x4

D
V-Bar Pressdowns: 4x15
DB Curls: 4x12

E
Pallofs: 3x12

Incremental improvements on everything; all of it obviously still relatively easy.

Went to bed early last night and slept pretty well, and shockingly I felt good today. This weekend is going to be kind of a disaster food/booze-wise due to the 500, so hopefully I can get on the horse after that.

aren't you the guy that used to row a lot? when do you get out of prison?

Feeling a bit de-motivated; my buddy and his girlfriend are in town for the Indy 500, so I'll get back to it next week.

yep...happens to us all.

drink well.

I certainly did.

Still feeling it a bit today, so did a light 30' UT2 session, which was entirely too hard; I need to live clean for a few weeks and slough off this fat and water and we'll see how it goes.

6/2

A
DB RFESS: 30s x8x4
YWTs: 4x9

B
Incline Bench: wu, 110x8x3
Pullups: bwx6x6

C
Seated DB Press: 25s x10x4
Facepulls: 12x4

D
Dips (bw): 2x9, 2x8
DB Hammer Curl: 2x12, 2x10

Pretty easy day, though I'm still in the process of sweating and peeing out the excesses of the last few weeks.

How confident are you feeling about getting past the Hawks?

I'm thinking about taking the Hawks in 6 if I can get a reasonable line.

6/3
ULD41 (UT3) - 30'
6698m/2:14.3/14.0 spm/129 HR/145 MHR

K enough.

Pretty confident if Embiid is back, but that's far from guaranteed; given the balance of potential outcomes, I think betting the Hawks at a reasonable price makes sense, as the Sixers have had trouble with them even with a full roster.

seems pretty far fetched that a 7ft guy can come back from a meniscus tear in a few days. I know they have great doctors and science etc but a few days?

i hope he does because they're the EC team I want to win bc of Simmons but they need Embiid to be all guns blazing

My thesis is heavily based on Embiid being below 100% and possibly 0%. But as you say, even if I'm wrong on that, I'd would not feel like I was drawing dead.

Reasonable price may not be as reasonable as I was hoping for. It seems that everyone like the Hawks.

6/4
LD51 (UT2) - 25'
5869m/2:07.7/15.8 spm/153 HR/161 MHR
r2258m (10' warmup)

Still felt harder than it should; just going to keep bolting five minutes on per session while trying to get acclimated with lifting again.

Shaq, last night, guaranteed Hawks in 5 if no Embiid. So that's a data point.

6/7
LD52 (UT2) - 30'
7100m/2:06.9/15.5 spm/150 HR/161 MHR
r2266m (10' warmup)

Slow improvements; had a birthday celebration Thursday and then the minis' first communion on Sunday, so still not exactly booze free. Hopefully soon.

Happy Birthday!

Happy birthday montecore