Not sure if that’s good news or bad…it’s an instrument of extreme torture

A bit of both. Pick a target - if it felt light go again a bit heavier. Call it a day when happy. Get worn out by starting too low or risk failing and not recovering starting too high. So the goal would be to nail the target going in.

Deciding whether to target 395 or 405 for squat will be last minute after the warmup (depending on how heavy a 355 warmup felt). Any shot at 405 and I will lean that way.

Bench I think it is easier to progress up and not wear down so not worried there. Will do 265 and then go up if successful. 275 would be a cool milestone but I have no expectations of it going in.

Deadlift I will do 455 and probably call it a day unless felt quite easy.

makes sense. and you're doing them on different days...not all in one session?

All different days.

So if I sit down at the rowing machines what do I need to know? I think maybe a 500m might be more realistic than a 1k - for a lol starting point on time.

start with longer and slower, like 20 mins. rowing is like swimming in that if you go full out, you can't last long, but if you relax and go say 20% slower, you can go for a long time. better for cardio base and weight loss too

most important thing is to get your technique right. the row stroke is basically a deadlift highpull.

eg your arms should remain straight and your back straight til the bar/handle is past your knees, then your back pivots back and finally you pull with your arms

go for longer, slower strokes that you can pull hard every time vs trying to rate faster

https://www.google.com.au/search?q=r...Y4-EP9aOvmA815

^I am pretty sure this is some sort of AI chat bot.

Probably could have some fun with it..

ben771williams - what is the purpose of life?

reminds me of a poster who popped up in the winrates thread (I think) in llsnl a few years ago talking about how he'd found the secret to razor sharp focus at the tables and massively increased win rate. He asked you to PM him for the secret

his response was about 3 really dense paragraphs about the damage done by surfing online porn and scrolling through loads of videos before you settle on a theme. from there he took us to the merits of giving up your life to Jesus and the joy and focus HE gives you.

I was wanking while reading it so I don't remember much else

Lmao FW

~~

Deload week

Squat day

Warmup stuff (strap abs, thoric rotation, GHR)

BB squat 2x3 285lbs (70%)

Elastic band overhead pull aparts 3x20

Safety bar squats 2x3 245lbs (60% BB max)

2x6 pull-ups

- -

Short on time again and skipped accessory stuff. Becoming a bad habit

Have a pulled muscle in my back - so looking forward to the deload week and then the big reset after 1RM.

Coming around hard to wanting to diet and cardio.

What's our goal here? Sorry if I missed it.

Ignore Feelers...he's just a locobro now

I am strong and fat.

Goal was to get strong - now new goal is to get less fat and stay strong.

strong and fat feels good though, right? walking around strong and not hungry gives you a real swagger.

Feels ****ing great - yes

That is until I run out of breath 30 seconds into a root. Then reality hits about the need for cardio.

30 seconds?

The ladies appreciate a big butt on a burly bald guy too. I say you go on the GOMAD diet for a month, get up to 250 and squat 500

Proposition:

Tomorrow I will give the concept 2 rower a 30 second pull at max effort. You guess the meter count. Guess perfect, we go your way = GOMAD for a month and nude squat pic PM requests honored for all.

167

Bad news..

No nudes for the fans. Sorry Slim


163 m

Had no idea what I was doing with what drag to put it on etc. I put the slider on the fan thing to 1 - which is the easiest, right?

pretty good guess tho? I actually wrote 161 and then changed to 167

for a 30sec max, I would have the drag at about 170. drag factor is the thing you are amending when you move the lever (called a damper) up and down because each machine is different depending on age and how much it's been serviced. but at a guess, I'd say that is level 7/8 on most machines

having it on 1 is definitely not optimal. the shorter the distance, the more resistance you want on the machine (so you get more value for each stroke), but I'd never row at a 1 and you shouldn't at your weight and strength. I'm going to do a 70-90min slow row later today and I'll have it on a drag of about 125, which is about a 5 on my machine.

if you do it again with the damper on 7, I'd guess you'd beat your score by 15m or so...maybe more

Yeah, a 30 second max when you're reasonably strong is actually the one rowing piece where it's acceptable to just jack the damper all the way to ten and just try to go as fast as you can and pull the chain off the flywheel. 15 extra meters is probably an understatement.

Yeah - crazy close guess.

Going to try the same stunt on damper 7 next time in there

~~

Supposed to be deload bench today - and I was going to squeeze in deload deadlift… but I hurt myself while doing bench. Nothing major - just a small pull in a tricep. I wasn’t taking warmups and warmup sets seriously for the deload and it caught up to me.

Then I tried deadlift and my muscle pull in my back hurt as well - so I called it a day and will rest for remainder of the week.

I am traveling and partying this weekend. Will need to make up health and sleep Sunday/Monday to pull some big numbers in 1RM week.

Video of row screen - apologies for the quality of the vid:

https://youtube.com/shorts/XEAHIDcfSp0?feature=share

tempted to try a fast 30 secs at some point now.

208

Me too. 208m would be a 1:12 pace, which seems a bit ambitious to me but who knows if you're rating at 45+ or whatever it would be.

that’s a prediction or that’s what you did with the damper on 7?

I don’t think I could get that many metres. Not sure what my fastest pace would get to either - I think I’ve seen 1.19/500 after about 5 pulls in a 500 attempt many years ago?

I’d guess I could get in the 190s at full pace?