Sprints and Stuff- training/questions 1k and below

[Droode]

New Wr 50 1k posted... 2.52,9

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

[hjs]

New Wr 50 1k posted... 2.52,9

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

Haven,t seen pics of him, big guy no doubt, some heavyweights have a good bit of room on the fat % side. Beyond that there much be a good bit of fitness though.
I also like the low bodyfat look, but that alone does not make a fast erger.

Ps 198, 110 kg. Not overly big. 6.11 2k this year also

http://www.ister.at/Ister1/?p=13670

Looks pretty ok to me. All three guys on the podium are tall. At least to me 6.1 ish

[Droode]

New Wr 50 1k posted... 2.52,9

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

Haven,t seen pics of him, big guy no doubt, some heavyweights have a good bit of room on the fat % side. Beyond that there much be a good bit of fitness though.
I also like the low bodyfat look, but that alone does not make a fast erger.

I know that the outside does not mean we can not perform like a machine from the inside but I prefer being leaner and more athletic looking than being a record holder at any age and still being relatively competitive.

[sjors]

New Wr 50 1k posted... 2.52,9

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

But take a look at his numbers: http://log.concept2.com/profile/43390. He has rowed already more then 65 mil. meters. That is more then 4 mil a year.

[Droode]

New Wr 50 1k posted... 2.52,9

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

But take a look at his numbers: http://log.concept2.com/profile/43390. He has rowed already more then 65 mil. meters. That is more then 4 mil a year.

I think he was a competitive OTW rower when he was younger but I might be incorrect. He certainly has put in a lot of time on the erg, I have found that as I have gotten older the more meters I row the better I go.

[hjs]

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

Haven,t seen pics of him, big guy no doubt, some heavyweights have a good bit of room on the fat % side. Beyond that there much be a good bit of fitness though.
I also like the low bodyfat look, but that alone does not make a fast erger.[/quote]
I know that the outside does not mean we can not perform like a machine from the inside but I prefer being leaner and more athletic looking than being a record holder at any age and still being relatively competitive.[/quote]

Think its easier to "look" athletic. Rowers in general don,t look overly athletic, its a slow fiber kind of sport, even top rowers often don,t look superhuman. Its a limited motion, lots of muscle are not needed and often even a minus.

[Droode]

That is quite an accomplishment and when I have seen images of him he does not outwardly appear very fit at least not by my standards.

Haven,t seen pics of him, big guy no doubt, some heavyweights have a good bit of room on the fat % side. Beyond that there much be a good bit of fitness though.
I also like the low bodyfat look, but that alone does not make a fast erger.

I know that the outside does not mean we can not perform like a machine from the inside but I prefer being leaner and more athletic looking than being a record holder at any age and still being relatively competitive.[/quote]

Think its easier to "look" athletic. Rowers in general don,t look overly athletic, its a slow fiber kind of sport, even top rowers often don,t look superhuman. Its a limited motion, lots of muscle are not needed and often even a minus.[/quote]
I can not disagree with you on that HJS, do you remember what Sam Loch looked like when he was rowing competitively he was physically more muscled than a lot of his competition.

[hjs]

Think its easier to "look" athletic. Rowers in general don,t look overly athletic, its a slow fiber kind of sport, even top rowers often don,t look superhuman. Its a limited motion, lots of muscle are not needed and often even a minus.

I can not disagree with you on that HJS, do you remember what Sam Loch looked like when he was rowing competitively he was physically more muscled than a lot of his competition.[/quote]

Without knowing how people train is difficult to say much, I only know Sam is now 20kg havier, does no aerobic training anymore. Lifts heavy weights and does short fast stuff on the erg.
In his otw time, he made 200/250k per week. Weights? Given his current training I do think in thise days he also lifted.

[Shawn Baker]

Quick Sunday workout after spending about13 hours driving yesterday

Row easy 1k wu

Jump rope x 100

Deadlifts up to 405lbs x 17 reps, no belt, Olympic lifting shoes- I've been pretty meticulous with recording my training and this is the most reps and easiest it has been in years (and back is still not quite 100%)- so unquestionably getting stronger- hard to not consider diet of lots of (4-5lbs daily) meat as a significant factor

30lb dumbell lateral raises

85lb dumbell hammer curls

15 sec incline sprint repeats

Will be interested to see how next round of rowing training goes

[Anth_F]

Deadlifts up to 405lbs x 17 reps, no belt,

Damn You're a monster

Great work, Shawn.

[Shawn Baker]

Day to day recovery continues to be outstanding, likely helps that all meat diet seems to be optimal for my sleep

1k row

Jump rope x 100

24" depth jumps x 20 singles

205 lb jump squats x 3/3 double leg hops-- 5 sets

12" drop push-ups x 3/20 lb med ball chest pass x 3--- 5 sets

Machine vertical chest press to ful stack x 3

35lb dumbell lateral raises x 10 reps

90lb dumbell bicep curls x 10 reps each arm

15 sec incline treadmill sprints with 1 minute rest at 15 degrees - 10, 11, 12 mph- saw highest ever HR today 184

Heart rate reserve is the most it's been since I've bothered to check (2 years) 52-184- likely quite a bit higher still as my resting rate is done while sitting on erg so most likely lower on first waking and I'm pretty sure it will go higher than 184

[Shawn Baker]

Anth -f thanks from other day


Just humming along

1k rowing wu

Jump rope x 100

50lb med ball push press releases to about 11ft 10 sets of 3

50lb med ball ground to air (snatch motion) again about 11 ft 10 sets of 3

Machine low pulley rows to complete stack x 10 reps (fairly easy)

Dumbell lateral raises x 10 reps at 35, 32.5, 30lbs

Dumbell hammer curls (alternating arms) x 10reps each arm at 95,90,85lbs

18" step ups 5 reps each leg alternating @135, 185, 225lbs

Incline treadmill 15 second repeats at 15 degree incline at 10, 11, 12.5 mph on 45 seconds rest (again saw another max heart rate PR of 186 today)

This work was done fasted and was followed by crushing 2.5lbs of ribeye afterwards

[Shawn Baker]

Recovery continues to be great so I'll keep pushing intensity

5 min stationary bike wu (rowers unavailable)

Jump rope x 100

20lb med ball overhead to ground slams (hard as possible each rep) 10 sets of 3 reps

20lb med ball push press releases to about 16-18 ft high 10 sets of 3 reps

Deadlifts to 405lbs x a surprisingly easy 18 reps (clearly strongest in several years, no drugs, no hormones, no supplements and a pure meat only diet) (video)

https://m.youtube.com/watch?v=eeNCi95Uupc

Vertical chest press to stack x 5 reps

Pec deck

100lb dumbell hammer curls 10 reps each arm

Incline treadmill sprints 15 seconds at 15 degree incline on 45 sec rest at 10, 12, 13 mph (treadmill began smoking so had to stop )

Post workout was 2lbs of ground beef

[GJS]

Pretty interesting what's happening to your ticker, Shawn.
Inveterate niggles disappearing. A happy autonomic system. Powerful stuff.

[kini62]

Incline treadmill sprints 15 seconds at 15 degree incline on 45 sec rest at 10, 12, 13 mph (treadmill began smoking so had to stop )

Of all the stuff you've been doing, this is one of the most impressive. For anyone that has not tried this, that is a LOT of leg speed.