Concept2 Forum

And you would know because you squat and dead lift so often. No need to lift weights, if you are a 60s lwt pulling 13 SPI who can meet Olympic standards for strength relative to weight. Waste of time and energy. Just row. I now get a full 135 kgF of peak force on my stroke, the entire vertical lift...

The main problem at the moment with my rowing at 26 spm and 120 df. is how _slow_ it is. The ratio is pretty much 4-to-1. .5 seconds for the drive. 2 seconds for the recovery. That's a _huge_ ratio. ranger I think I just figured out why Ranger thinks he's so fast! Based on the commentary above, Ran...

Thursday May 26 Easy 5K - r24, 1:52.5 After the erg, I went to the gym: Legs: Split Squat: 3x10, 50lbs Front Squat: 2x10, 135lbs Stiff Leg Deadlifts: 3x10, 205lbs Back: L-Pullups: 15, 12, 10 Pulldowns: 3x10, 180lbs Straight Arm Pulldowns: 3x12, 75lbs Renegade Row: 2x24, 25lbs DB Ending Bodyweights: ...

[ Hooray! ranger is back! I propose you update your signature: Rich Cureton - trying to get better since 2006 (6:29 ... and then 6:41 ... and now 7:02.3) Your bone-headed approach to training is just what is wrong with this forum, and perhaps with the indoor rowing community more generally. Racing ...

Wednesday May 25 L3 - 15x3'/1'r warmup - 4min - 1,081m Work pieces - 1:45.8 overall average, r28 12,761 work meters 2,428 rest meters Overall this was a pretty tough workout. I was able to keep the rate down at 25-27 for the first 10 pieces, then it started to creep up...hit r30 on the 13th and 15th...

Cool idea for an L3. I've done the 15x3'/1'r at a 2K plus 8 split and found it to be a killer. I guess your pace for the workout you did today was about a 2K plus 15 or so for you? The negative splits looked pretty aggressive. I bet if you kept that up through the last 2K, you'd have been driving p...

Tuesday May 24 L4 - 10min r16, 10min r18 Warmup - 4min - 1,036m 10min r16, 1:55.7, 16.2mps 10min r18, 1:51.9, 14.9mps Cooldown - 4min - 1,020m Quick erg workout this morning, then off to the gym: Chest: Superset DB Press, lying on ball: 90lbs DBs, 12, 11, 10 DB Fly, lying on ball: 50lbs DBs, 12, 12,...

Monday May 23 L3 - EASY 30 minutes 3 Min Warmup - 732m 30min, r20, 1:56.0 pace - 7,758m Then I went to the gym: Superset: Single Leg Box Squat: 3x12, 10lbs Single Leg RDL: 3x12, 25lbs Single Arm Kettlebell Swing: 3x12 Wallball: 3x12, 20lbs Bodyrow: 3x12 Bentover DB Lateral Raise: 3x12, 25lbs Powercl...

Sunday May 22 L4 - 168, 172, 168, 172, 168, 172 4 min warmup - 1,023m 1:35 ref pace 15.5 actual mps (15.09 target) 1:55.5 overall pace 15,679 actual meters 2 min cooldown - 511m I decided to drop back down and lower the stroke rate again. I think I'm going to stick with the lower rates for a few wee...

Saturday May 21 No erg, just went to the gym: 10 minutes core work for warmup Superset (continued warmup) Powercleans: 3x6 - 135lbs Knees to Elbows: 3x8 Burpees: 3x10 Kettlebell Swings: 3x12, 52lbs No rest between any sets - total time: 11:11 Chest: Bench Press: 135x15, 205x12, 215x8, 225x6, 235x4 I...

Friday May 20 L4 - 180, 180 2 min warmup - 516m 1:35 ref pace 5,294 total meters 14.4 mps Had to cut this short as I had an early meeting and needed to go to the gym too: Superset: Split squat: 3x10, 50lbs L-Pullups: 3x12 Superset: Assisted Pistols: 2x10 Bentover BB Rows: 3x12 Superset: Straight Leg...

No idea how others would incorporate this into their plan. My plan would best be described as sit on the erg when you feel like it and do whatever feels interesting to you that moment. Very scientific stuff :D I really like the brevity of tabatas though, so it will probably become a regular in my r...

Looks like it's some more recipes from Byron to pass the time then! Last week proved quite useful in my household though. Byron inspired me to make a 'paleo' taco pizza using almond flour for the crust. Absolutely delicious. I should have taken a picture an posted it here. My wife even enjoyed it! ...

Thursday May 19 L3 - 2x20', 2min rest 5 Min warmup - 1,301m 1) 20', 1:50.9, r24, 11.3mps, ending HR=138 2) 20', 1:50.6, r24, 11.3mps, ending HR=144 Overall average = 1:50.6 Overall this felt pretty good today. I really need to get my eating back in order though....lots of stomach pain this morning d...

Looks like it's some more recipes from Byron to pass the time then! Last week proved quite useful in my household though. Byron inspired me to make a 'paleo' taco pizza using almond flour for the crust. Absolutely delicious. I should have taken a picture an posted it here. My wife even enjoyed it!