Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

Nice work Henry, Ski Erg sounds fun (maybe one day for me as well)


Gym time today (on 18 hours fasted)

1k easy row

Jump rope x 100

250lb BTN jerks x 8 singles

Bunch of upper body- body building fluff

Vertical chest press, cable flys

Seated rows

Dumbell hammer curls (up to 100lbers)

80lb 1 arm KB swings x 20/100 jump rope x 5 sets

Incline treadmill sprints x 20 seconds 15degree incline at 6,7,8,9,10,11,12mph on 80 seconds rest- saw my highest ever recorded HR of 182

[hjs]

Cheers S and S

Think the ski erg favors bigger guys Shawn, but only tried it once, so can,t say muvh yet. Some people pull very fast times, others (certainly lightweights) are compared to the row erg a good bit slower. Rating is very different, much higher, and its a bit more active compared to rowing. Standing, not fixed to the floor etc.

Will let you guys know.

[Shawn Baker]

Another day of fasted training and another solid workout

Row 1k easy

Jump rope x 100

Snatch grip high pulls off low blocks with 225lbs 10 sets of 3- bar to clavicles (felt easy)

12" drop plyopushups 10 sets of 3

Machine overhead press

Dumbell lateral raises

Hammer curls (going through a bit of a bodybuilding phase )

80 lb 1 arm KB swings x 20/100 jump ropes- 5 rounds

More treadmill incline sprints 5 x 20 secs at 15 degrees and 10mph on 80 secs rests

[le grand fromage]

Strange Event

Today was 4 x 7.5 mins 2 min rec pace around 1.57 at 22 rate

No warm-up

1st 1.57.07 at 22 ok
2nd 1.58.0 22 breathing hard
3rd 90 secs into third and heart rate is at 94% of max,3 panting gasps at the end of each stroke, could not get air in finished 2.04 at 22 - horrible
Pulse not dropped much - down to 85% max
4th same again, in fact I rowed 6 mins at 2.08 22 heart rate 94% plus 156 ( yesterday I rowed recovery 10k at 2.07 x 17 with a heart rate of 125)

Thought there was something wrong with my heart rate monitor so checked with fingers on neck - monitor correct
Pulse on neck showed strange beat, very fast then some erratic beats.

Anyone experienced this before?

The only other thing Steve that hasn't been mentioned is you could be going down with something. I normally get my first indication of a cold/flu coming in that my HR elevates 5-8 bpm from 'normal'. Still sounds like it's worth getting checked out if it's the second time since Christmas though. Hopefully you're still around to read this mate

[Shawn Baker]

https://m.youtube.com/watch?v=8Z154nI3V-8

Interview I did about stuff

[hjs]

https://m.youtube.com/watch?v=8Z154nI3V-8

Interview I did about stuff

Listened for a while, nice to hear and see the voice and appearance of you. Not listened everything, main reason, knowing what you do and don,t atm.

[Shawn Baker]

Been on vacation out on Whidbey Island, Washington state

No access to a gym so just a bunch of hill sprints, bounding, jumping, push-ups and throwing big rocks around

Today

10 x 120m steep hill sprints with about 90 sec recovery between (length of time to walk back down hill)

Clapping push-ups 10 sets of 5 reps

Henry, that was my first podcast

[hjs]

Been on vacation out on Whidbey Island, Washington state

No access to a gym so just a bunch of hill sprints, bounding, jumping, push-ups and throwing big rocks around

Today

10 x 120m steep hill sprints with about 90 sec recovery between (length of time to walk back down hill)

Clapping push-ups 10 sets of 5 reps

Henry, that was my first podcast

It was nice ofcourse, sound was a bit soft from your end.

And I think a podcast is only sound. So this was a bit more

[hjs]

For sprint lovers http://yooying.com/bigphil90

2,07 127kg. Dwarf

Also c2 posted a 1.11 500 m from a Ukranian guy, can,t find it though.

[hjs]

For sprint lovers http://yooying.com/bigphil90

2,07 127kg. Dwarf

Also c2 posted a 1.11 500 m from a Ukranian guy, can,t find it though.

Anton Bondarenko 1:11.9

Watts 1020 1020 978 881 813 per 100m

[Shawn Baker]

Back from vacation- mostly just a bunch of hill sprints and push-ups- glad to have access to gym again

Row 1k easy

Jump rope x 100

Hurdle hops 3 x 24" hurdles then 36" box x 10 sets

12" drop push-ups 10 sets of 3 reps

50lb med ball push press releases to ceiling 10 sets of 3

Cambered bar bench up to 265lbs x single then 295x10, 185x10, 135 x 20

60lb dumbell hammer curls x 20 reps per arm x 1 set

Wanted to do airdyne bike sprints but bent bolt on pedal by pushing too hard (damn)

So did some 250 m rowing repeats-target was 1:20 at 32spm (still refraining from pushing hard on rower)






Starting 3rd consecutive month of zero carb diet- continue to do very well at this point

[Shawn Baker]

50lb med ball ground to ceiling (10'6") throws 5 x5

176kb KB swings 5x5

200lb med ball loads to 60" box 5x5

Deadlifts 405lb 5x5 (no belt)

Fasted workout- basically just some easyish back work today!

[Anth_F]

I always find your workouts pretty interesting, Shawn.

Solid work no doubt!!!!!!

[Shawn Baker]

https://m.youtube.com/watch?v=K9x4_e_EObg

10 rounds of the above- fairly decent and intense work

Finished with an easy 500m row 1:30.0 @ 25spm- max drag

http://breaknutrition.com/link-between- ... nt-health/

Little article I wrote for "breaknutrition.com"

[Shawn Baker]

More stuff

1k easy row

Jump rope x 100

12" drop push-ups x 3 (10 sets)

50lb med ball push press releases to 10'6" ceiling x 3 (10 sets)

Cambered bar bench press to 270lb single, 225x 7

Ring strict chin ups 10 sets of 3

60 lb dumbell hammer curls 25 reps each arm alternating

40 degree incline treadmill sprints x 15 second (5 rounds)

Felt very good, energy is quite high, strength improving

Fasted and around 65 days essentially zero carb