Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

Good stuff above from Lefty (welcome to the dark side )



Targeted 1:26.5- max drag- started a bit quick but then settled in, no fade at end so maybe Henry will like pace

Finished with some cambered bar bench pressing

[PowerRower]

It is amazing to me that you can do anything following a TT... I am so spent afterwards it Is hours before I attempt anything else.

[Shawn Baker]

To be fair, this was a decent effort but wasn't a balls to the walls all out deal- I almost never do those- maybe 1 every 2-3 months at best.

[PowerRower]

To be fair, this was a decent effort but wasn't a balls to the walls all out deal- I almost never do those- maybe 1 every 2-3 months at best.

I feel like every session I do is all out lol.

[left coaster]

first 80% effort attempt at 1 minute tt -- hit 332, 65th percentile or so on the C2 'world rankings'.

I'm setting 350 as a target, I think it's in reach. If successful my 3 sprint distances 500m, 1min, 100m will all be around the 80 percentile for the 40-50yr old geezers. I can live with that.

[Shawn Baker]

350m is a pretty good distance- go get it!! (Fun to train for)

Haven't done a "heavyish" deadlift in about a year now, so thought today I'd give 500lbs a little go

Did easy 1k wu in rower followed by 100 jump rope skips

Then went up to 500lbs

https://m.youtube.com/watch?v=xoEZI2Byw2w

Double overhand, hook grip no belt and Oly shoe- went up fairly well, but definitely a bit out of practice with heavier stuff

Next did about 10 standing long jumps - nothing notable other than a close miss out around 107" (fell backwards)

Next did some "all out" Airdyne sprints

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

Above was 20 secs- hit 21 calories (all time best is 22)- did 2 more sprints at 15 and 10 secs (16 cals and 9 cal respectively)

Short but good intensity today

[PowerRower]

Had a little sprint today. Felt good. But back to 1k stuff tomorrow.

https://www.instagram.com/p/BDMNxgwLgWC/

[Edward4492]

Shawn you made that 500lb pull look easy! To be honest, I was a little surprised at your approach. No real drop and tuck into it, no "lumbar curve" established. Ya just bent over and picked it up. Is this your normal style? Now I'm curious.....what's your all-time PR? Have you ever lifted with full compression kit or strictly raw? Regardless......you're one strong dude.

[left coaster]

powerrower, I saw your instagram post and just laughed. That's crazy fast, but I understand your comment about torque on the lower back. The force you're generating must be brutal on the joints.

I was much stronger in my younger days but found that my joints didn't have the capacity to support it. When training hard in the gym it got too easy to tear my joints up when doing other, less structured and controlled, lifting. Oh, that big rock, no problem I'll haul that off lol...

[PowerRower]

powerrower, I saw your instagram post and just laughed. That's crazy fast, but I understand your comment about torque on the lower back. The force you're generating must be brutal on the joints.

I was much stronger in my younger days but found that my joints didn't have the capacity to support it. When training hard in the gym it got too easy to tear my joints up when doing other, less structured and controlled, lifting. Oh, that big rock, no problem I'll haul that off lol...

Ya I can only do it sporadically at this point unfortunately.

[Shawn Baker]

Edward, yes I've always tended to deadlift with a rounded back style (which some are just better suited for)

All time best was 772lbs back in 2000 (which is still listed as an American record in the NASA powerlifting organization- this was done with a single ply lifting suit)- I pulled 700lbs on my 44th birthday in a lifting suit- currently I rarely pull over 500lbs anymore as my athletic goals have changed for now.

[Edward4492]

Exceptional!

[Shawn Baker]

So 250m x 20 reps on 90 sec rest rate 19, DF max- last rep 1:35.0 (@20spm)

1k wu and cd

Not bad

[Shawn Baker]

So, other day when trying to establish a low pull I stumbled onto a little technical nuance that seemed to help and employed it tonight- first rep at 13.9 was a little shock at how easy it was- got it down to 13.7 which is technically my PB- did it as part of and interval so I can't truly count it- but I think I'll do it again soon (maybe the 40+ WR 13.6 might be possible?) - DF was again max and lowest split was only 1:07 so likely some more room to improve! Also on less than 10gm of carbs today and the day after deadlifting yesterday!

[bisqeet]

pretty amazing, would love to see a vid of that rating.
great stuff...