Indoor Rowing on the Concept2 target was sub6 on the 2k as a 40 year old - now 50 and just getting some ducks in a row lets see where we can go. Previous Overall World Record holder in the 100km 6H12m39.2s ave 1:51.7 and Irish National Record holder in 30's 40's and 50's groups. Age group European & Irish 2k Champion and British Open 2k Champion
Power Clean - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
55kgx5x3 (did have 60kg on but couldn't shift it for even one rep lol)
Seated Cable Row 3x8x91kg (maxed out the stack on the machine)
At lunch I was delayed by traffic so really hadn't the time to do much - so did a few 100m's then a couple of 200m's and finished with some 1 minute r20 - still trying to get that sub 1:30 - missed by 1 meter on the second one!!
Lunchtime and I got in for a 30r20 70% HRR which was rather pleasing as it was only 57m off my 30r20 at 80% from the 19th September :o) look like the training is going well then. That was followed up by a 500m r32 target was 1:26.0 - started a bit too slow so needed a controlled pump towards the end :o)
Flat Bench Press - Barx5, 35kgx4, 40kgx3, 45kgx2, 50kgx1
60kgx5x3 (this wasn't to chest and thinking of using dumbells in order to get deeper?)
Power Clean - Barx5, 30kgx4, 40kgx3, 45kgx2, 50kgx1 (learning as I go on this)
50kgx5x3 (did have 60kg on but couldn't shift it for even one rep lol)
Seated Cable Row 3x8x91kg (maxed out the stack on the machine)
Lunchtime - had to be a quick session as stuck in traffic on way to gym so went with 500m TT - still full of cold but as said earlier in the week as long as it's not "on the chest" I'll just crack on with it.
Full race warm up and set up the monitor - weighed down the front end (see Tuesdays blog) and off I went - same tactic - settle at 1:18 ish and keep it going - think the cold had more of an effect than hoped and just had trouble with really dry mouth by half way - plus I probably rated a little high for my liking - need to get a better control on it. Still - 1:20.6 and managed to bury myself in the process which was nice - NOT!! lol - oh I love the erg!!!
No lunch session as appointment for Lilly with Enable Ireland
This morning woke with one nostril blocked and a throat feeling like sandpaper but as it is purely a head cold (ie not traveled to the chest) so back to 60r20 70% HRR - wasn't expecting anything great on this but maybe a false positive due to either starting slower or the cold lowering the HR I got the best result so far since being back
So in this morning for the 60 minutes - didn't feel that it went well but the end result was up a couple of meters on the last one so happy with that.
Then at lunch I went in to see one of the instructors and go through some basic lifts - that being squat and deadlift. Although I have done them before I've never been with someone on a one to one to go through it - and both exercises felt so much better after so looking forward to getting stuck into them :o) ended up just going through (slowly) a few squats and deads.
looking to get two sessions in a week on the weights and steadily increase as possible - based around the core of squat, bench, deadlift and overhead press (two a day) with three ancillary exercises thrown in - low reps and hi quality required - especially until my knee stabilises ...
so today
Squat
5x30kg+bar
5x50kg+bar
5x60kg+bar - hamstrings pretty darn tight!
Was hoping to get out on the mountain bike yesterday afternoon for a blast ... but ... although I managed to get it back together I hadn't "tested it yet" so once I actually got out I realised that the gears weren't working ..... oh and the brakes weren't the best - so basically back to base and had a lie down instead :o(
This was how the bike looked when I got it back from my mums
So with the afternoon off work once home and a chore or two done I got the rear wheels swapped on the road bike (have two rear wheels - one set up for turbo which was a old wheel that got buckled rim from a pothole - too badly to trust on the road but fine on the turbo) and then out I went - the old route from home to the local town and back - nice to be outside as the weather quite good. Unfortunately on a accent I had a gear jam and had to stop - what was really annoying though was another cyclist just pulled out of a side road and I was grinding my way up to him FFS lol not the fastest ride but a nice change to the shed. Once I got back I did a few weights and that was nice :o)
Got the HR up to 173 average 153
EPOC 157 ml/kg
TE 3.8
1334 kcal
So took more video of my deadlift - watched the video that Lloyd pointed me in the direction of and really did try to sort it out - but still can see huge problems - big one I notice is my back is curved :o(
Deadlift
45lb 10kg x2 + bar x10
1 by 134lb (60kg) + bar x10
2 by 254lb (115kg) + bar x10
Smith Machine bench
3by10 45lb x2
Smith Machine squats
1by10 bar only
10 by 35lb x2 +bar
10 by 60lb x2 +bar
10 by 70lb x2 +bar
Just got this delivered in work so should get to do some lifting at home now :o)
Image Pro II heavy duty squat stands for standard or olympic bar / barbell - adjustable uprights - spotter catchers / safety bars - 180 kg weight load
Just grabbed a video of the last set of deadlift - nothing spectacular - just to check the form the total weight was 254lb or 115kg plus whatever that bar is - which is actually bent lol - must bring in my olympic bar and then will look to do cleans I think.
Deadlift
45lb 10kg x2 + bar x10
45lb 10kg 35lb x2 + bar x10
45lb 10kg 35lb 25lb x2 + bar x5
45lb 10kg 35lb 25lb x2 + bar x10 (the video)
and how it should be done (thanks Lloyd and Ross)
Smith Machine bench
3by10 35lb + 25lb x2
Kept the squats light in order to go deeper into them -
Smith Machine squats
1by10 bar only
3by10 35lb x2 +bar
Down for lunchtime session - aborted two warm ups as the inch diameter of skin loss on my butt cheek to sore to erg on (often I find I'm able to row through these - but this one is in a bad position) so ditched the erg and did some weights - don't do the upper body at all and it shows lol
