10/6: W23D1
A
Deadlift: wu, 285x2, 275x5
Machine Standing Calf: 3x11
Seated Calf: 3x10

B
OHP: wu, 135x3x5 (lsRPE 9)
Facepulls: 4x12
Decline Crunch: bw+10 x8x3
HLRs: 3x15

C
Single Leg Press: 140x10x3
Pallofs: 3x14

D
DB Bench: wu, 90s x7x3
Chest Supported DB Row: 65s x12, x11, x10
Back Extension: bw+10 x12x3

Pretty good session; double overhanded the first four reps at 285 then had to switch to mixed; hopefully I can find my straps. Felt a pull in the same calf during single leg press, so I'm not out of the woods yet; no running for a few more weeks, after which I'll base build on the treadmill after my lifting sessions so I can control things a bit better.

Switched up the rep scheme for press; 135 was harder than I'd hoped, but my press has been pretty dogshit for the last ~6 weeks after getting close to 125x8x3 so I figured a change was in order. Moved up to 90 lb dumbbells and it was k.

Diet has been bad for a few months now, so back to logging; one small dessert per day and two drinks a week is what I'm allowing. We'll see how it goes.

10/18: W23D2
45:00 (UT2) - 10251 m/2:11.6/16.1 spm/152 HR/177 MHR

K.

10/19: W23D3
27:30 (UT2) - 6244 m/2:12.1/15.8 spm/160 HR/167 MHR

HR started out high my legs were tired, so I cut this one short.

what's RHR for you again? Does the HR climb really quickly to 150+ on your rows eg, within 5 mins or does it gradually ascend?

10/20: W23D4
A
Front Squat: wu, 185x5x3
Pullups: bw x8x8
Seated Calf: 3x10

B
RDLs: 185x9x2, x8x2
Decline Crunch: bw+10 x8x3

C
Incline Bench: wu, 165x5x5
Facepulls: 4x15
HLRs: bw x15x3
Standing Calf: 3x11

D
Seated DB Press: 50s x8x3
Pallofs: 3x10
Back Extensions: bw+10 x12x3

This was rough; that I've gone into a deficit and shed 5-6 lbs of water probably has a lot to do with it, but I think I need to switch things up as progression has stalled for most lifts. Maybe switch out back squats for hack squats for 8-12 weeks and front squat light as deadlift assistance? I've already started to go for a bit more volume intensive for main upper body lifts; incline was harder than it should have been, even given that.

RHR was in the mid-40s back when I was doing a ton of volume, and I think it's in the high 40s right now, but my MHR is 190+ pretty comfortably, and my UT2 HR was always a lot higher than your boy seems to want. Keeping my HR under 140 was always a struggle for UT3 even when I felt like I was barely doing anything, much less UT2 - hence why TG's instruction to find my own zones fit so well. He just asked me how it felt and what the graph looked like.

With that said, I think I'm going to slow down another split or two given I'm on a mild cut and see what that does. Sleep also hasn't been great this week, which I'm sure is affecting things.

10/21: W23D5
A
Standing Calf: 3x11
Dips: bw+35 x9x2, x8
DB Hammer Curls: 30s x13, x12x2

B
Skullcrushers: 95 x8x3
EZ Curl: 65x10x3

C
Overhead Tricep Extension: 3x12
Seated Incline DB Curl: 20s x13, x12x2

D
Lu Lateral Raises: 3x12
Cable Lateral Raise: 3x10
Seated Calf Raise: 3x10

C2 Row
30:00 (UT2) - 6779 m/2:12.8/17.5 spm/135 HR/150 MHR

Lifted in the morning then rowed after work. Rated up on the row like my boy feelers, and even though my HR stayed down, it felt harder because of the rate and my legs somehow got fatigued too. I'll keep it up and see how it goes.

re rating up at the same pace to keep HR low....simultaneous to my coach saying it, I was doubly persuaded by this thread on C2 forum

https://www.c2forum.com/viewtopic.ph...963da4ad5524b1

if you have a look at the times/experience in the signatures of the guys arguing to increase the stroke at the same pace to keep the HR down in steady state, it's fairly compelling. and then one of them...Tsnor...is the single most useful & knowledgable resource on there and I believe a highly competitive on the water rower

Interesting; I'm not about to go up to 2:45 and experiment with ultra-low pace high rate training, but given I've been pounding high pressure low rate training for a while, higher rated stuff that keeps my HR down can't be bad to try. 2:15 at 18 spm tomorrow I suppose.

yeah, I think the 2.45 was directed at the guy with an 8min 2k.

Your HR was notably lower yesterday, as mine has been with these last few UT2s so it'll be interesting to see results from tomorrow's row. it's tough on the ego though and I've been fighting the temptation just to put a bit more juice on it to get the pace down a little.

10/22: W23D6
C2 Row
35:00 (UT2) - 7831 m/2:14.1/17.5 spm/146 HR/158 MHR

Raised the drag factor to 100+ to compensate for the higher stroke rate; HR was a bit higher than I'd hoped given yesterday's but whatever. I'll try to at least do 10-20' on the days I lift heavy and titrate things up to 50-60' on off days before adding some intensity.

10/24: W24D1
A
Hack Squat: wu, 1.5 pps x8x3
Standing Calf: 3x12

B
Bench: wu, 195x5x5
NG Pullups: bw+35 x6, x5x4
Seated Calf: 3x10

C
RFESS: 40s x8, 7x2
Facepulls: 4x15
Pallofs: 3x10

D
Incline DB Bench: wu, 70s x8, x7, x6
DB Pullovers: 80x12x2, x10
Back Extensions: bw+25 x8x3

Tried out the hack squat machine today, and it was fine - definitely less stressful than back squatting. Did a bit more volume on bench and then got through everything else.

10/25: W24D2
C2 Row
45:00 (UT2) - 10031 m/2:14.5/16.9 spm/145 HR/165 MHR

10/26: W24D3
C2 Row
45:00 (UT2) - 10034 m/2:14.5/17.3 spm/135 HR/154 MHR

Forgot to log yesterday; felt worse today before the row than I did yesterday and my HR was much better, so who the hell knows.

did you feel any different during/after the rows? HR is a fickle beast isn't it?

No real difference that I noticed, no.

10/27: W24D4
A
Deadlift: wu, 295x5, 285x5x2

B
OHP: wu, 135x4x2, x3x3
Facepulls: 4x12
Decline Crunch: bw+10 x8x3
HLRs: 3x15

C
DB Bench: wu, 90s x8, x7x2
Chest Supported DB Row: 65s x12x3

D
Machine Standing Calf: 3x11
Seated Calf: 3x10

Pretty easy session, all things considered. DL is still pretty low RPE.

Decoupling of hr and rpe? Extremely rare, maybe momentarily at altitude or after heat acclimation.

They always match. Not fickle at all. And in fact, HR just a better more accurate RPE.

10/25: W24D5
C2 Row
45:00 (UT2) - 10043 m/2:14.4/18.0 spm/145 HR/166 MHR

K enough.

10/28: W24D5
A
Standing Calf: 3x12
Seated Calf Raise: 3x10

B
Dips: bw+35 X10, x9x2
DB Hammer Curls: 30s x13, x12x2

C
Skullcrushers: 95 x9, x8x2
EZ Curl: 65x12x3

D
Overhead Tricep Extension: x13, x12x2
Seated Incline DB Curl: 20s x13, x12x2

E
Lu Lateral Raises: 3x13
Cable Lateral Raise: 3x11

10/31: W25D1
A
Front Squat: wu, 155x5x5
Pullups: bw x9, x8x7
Seated Calf: 3x11
Standing Calf: 3x12

B
RDLs: 185x9x4
Pallofs: 3x10

C
Incline Bench: wu, 155x5x5
Facepulls: 4x15
Back Extensions: bw+25 x8x3

D
Seated DB Press: 50s x9, x8x2
Seated Cable Row: 3x12

E
C2 Row (UT2)
30:00 - 6728 m/2:13.7/17.6 spm/149 HR/166 MHR

Main lifts are a bit more volume focused these days, which is a nice change - everything was RPE 7 at most. HR was a little higher than I'd expect, but I rowed as soon as I got home from the gym, so probably just a bit of extra fatigue.

11/1: W25D2
C2 Row
50:00 (UT2) - 11143 m/2:14.6/17.8 spm/158 HR/175 MHR

Watching the Phillies game, so HR bumped up a few times.

10/28: W25D3
A
Standing Calf: 3x12
Seated Calf Raise: 3x12

B
Dips: bw+35 x10x3
DB Hammer Curls: 30s x13x2, x12

C
Skullcrushers: 95 x9x2, x8
EZ Curl: 70x9x3

D
Overhead Tricep Extension: x13x2, x12
Seated Incline DB Curl: 20s x13x2, x12

E
Lu Lateral Raises: 3x13
Cable Lateral Raise: 3x11

Moved this to today from the weekend and planning a full body day Friday; may row half an hour tonight if my legs feel like they have it in them.

11/2: W25D3
C2 Row
30:00 (UT2) - 6690 m/2:14.5/18.0 spm/139 HR/157 MHR

11/3: W25D4
C2 Row
60:00 (UT2) - 13372 m/2:14.6/18.1 spm/146 HR/168 MHR

boom! first 60 in a while?

11/5: W25D6
A
Deadlift: wu, 295x5x3

B
OHP: wu, 135x4x3, x3x2
Facepulls: 4x12
Decline Crunch: bw+10 x8x3

C
DB Bench: wu, 90s x9, x7x2
Chest Supported DB Row: 65s x12x3
HLRs: 3x15

D
Machine Standing Calf: 3x12
Seated Calf: 3x12

E
C2 Row
30:00 - 6715m/2:14.0/18.1 spm/142 HR/163 MHR