Sprints and Stuff- training/questions 1k and below

Shawn Baker · Post by **Shawn Baker** » July 8th, 2016, 6:26 pm

Possibly a role for "post activation potentiation" for very short time trials- I've noticed a relative ease to pull lower splits after a set of heavy deadlifts or squats- maybe most useful 100m? (Maybe out to 1 minute?)

left coaster · Post by **left coaster** » July 8th, 2016, 7:02 pm

as with anything I expect there are individual differences. I've done some genetic testing which indicates my blood 02 levels are slower to rise than most. It's my experience that the pure aerobic warm-up helps me overcome this, I also usually hit the sprint before my hr has come much below 90.

I like the post activity potentiation idea, Shawn. I feel this happening with the high rate, usually 28-30 for my warm-up. It clicks me into fast-forward so I'm better prepared to sustain rates in the mid 40's, or above.

Shawn Baker · Post by **Shawn Baker** » July 8th, 2016, 10:51 pm

7pm- day 6 of carnivore experiment (basically only eating meat and eggs) no breakfast as wasn't hungry, so basically 24 hrs fasted for today's workout

Row 1k wu

1min rate 20 target 1:28.0

from Stroke Power index as slight improvement over yesterday (23.88 vs 23.43)

176lb KB x 27 straight swings (rep PR) tough and was losing height on last 3 reps

Shawn Baker · Post by **Shawn Baker** » July 10th, 2016, 12:42 am

1k wu

1 min row

Improved again over yesterday- once again after a 24 hour fast and now 7th straight day of only meat and eggs diet

Quadriceps and back still limiting things a bit

50lb Med ball push press releases x10 reps/20lb med ball overhead to ground slams x 10 reps---- 3 rounds

Tim K. · Post by **Tim K.** » July 10th, 2016, 11:26 am

Sorry, I have a pile of questions:

After 7 days how are you looking and feeling?
Any noticeable change in body comp?
How much protein are you eating/day and what does that work out to as a an approx ratio to your lean mass?
What if any supplements have you been taking?
Any broths?
How much salt/day are you taking in?
How much longer is your experiment and when it is "over" what are your dietary plans?

I ask because as you have stated a couple of times, your not hungry so your eating once a day. From personal experience, I lasted about 1 month like this, eating only breakfast, however I was not eating just meat. I was completely disinterested in eating after breakfast and it was hard to even do that. I was under-educated at the time and ended up in the position where I was malnourished and started having cravings and feeling like garbage, Im assuming because I had burnt through my on board resources.

Shawn Baker · Post by **Shawn Baker** » July 10th, 2016, 11:24 pm

1k wu

Another effort -equals last nights time (quad only a little bothersome, back is still a bit sore)

I'm confident I'll keep improving here

Still on "zero carb" meat and egg fest (day #8)- 2 meals today- 9am and 8 pm

Did 1k cd

Then did another 1 minute effort (just to see if my wu is inadequate)- ended 1:28.4 but at 22spm- so slightly worse

10 min easy pedal on airdyne bike

Followed by 6 eggs for dinner and a 30 minute ice bath

Shawn Baker · Post by **Shawn Baker** » July 10th, 2016, 11:55 pm

Tim to answer your questions

Planning on a 2 week "zero carb" experiment- I am eating either 1 or 2 meals per day based upon appetite (generally 12-16 eggs and 1.5-2lbs of fatty meats), I generally use a fair amount of salt on my food- no real supplements, but potentially a confounder are some ice baths I have been taking- also unfortunately I have a little quad strain issue and some low back soreness issues going on concurrently

When I started morning weight was 244- today after 7 days I'm 238- I feel fine, my rowing performance is improving as far as what I'm doing currently and close to lifetime best as far as stroke power goes (despite above mentioned annoying injuries)

As far as body comp goes- here is a photo from today

I'd guess I'm somewhere around 11/12% bodyfat here @238 ish

I'm may extend things out longer if I feel good and notice no detriment to performance- but once I stop will likely add back vegetables and some high fat dairy and some occasional berries and dark chocolate (as per my more usual diet)

lindsayh · Post by **lindsayh** » July 11th, 2016, 12:47 am

Thought I would do a few deads today
http://wwos.nine.com.au/2016/07/11/13/1 ... lift-500kg

dwalk · Post by **dwalk** » July 11th, 2016, 5:07 pm

Anybody see Sam Loch's 2:39.5 wr

dwalk · Post by **dwalk** » July 11th, 2016, 5:08 pm

Nevermind, saw the thread

Shawn Baker · Post by **Shawn Baker** » July 11th, 2016, 11:27 pm

Just time for super quick one today

1k wu

1 min row- 1:28.7 at 21spm- meh (long day today)

Some very light bench pressing

T_M · Post by **T_M** » July 12th, 2016, 12:35 pm

lindsayh wrote:Thought I would do a few deads today
http://wwos.nine.com.au/2016/07/11/13/1 ... lift-500kg

It's amazing how Eddie Hall has been able to push the DL to such heights. I remember about 10 years ago one big question among powerlifters was who was going to break the 1000 lb mark? Now, notwithstanding my amazement of this power and strength, I wonder how much the straps are aiding the lift.

hjs · Post by **hjs** » July 12th, 2016, 1:03 pm

T_M wrote:
lindsayh wrote:Thought I would do a few deads today
http://wwos.nine.com.au/2016/07/11/13/1 ... lift-500kg
It's amazing how Eddie Hall has been able to push the DL to such heights. I remember about 10 years ago one big question among powerlifters was who was going to break the 1000 lb mark? Now, notwithstanding my amazement of this power and strength, I wonder how much the straps are aiding the lift.

A lot, but still....

And he started out training for deadlifts because he was relative weak

And he has been erging a bit in his youth, he is the younger brother of a (former) pretty active erger. Who later more went towards, triathlon.

aussieluke · Post by **aussieluke** » July 12th, 2016, 1:12 pm

Wonder what his erg score would be like now!

There is a video online of Laurence Shahlaei - WSM competitor, 2 X britain's strongest man and 435kg deadlifter pulling a 1:15.something 500m on a model c with almost no technique

Found it

https://m.facebook.com/story.php?story_ ... 4232247%2F

Bob S. · Post by **Bob S.** » July 12th, 2016, 1:43 pm

aussieluke wrote:Wonder what his erg score would be like now!

There is a video online of Laurence Shahlaei - WSM competitor, 2 X britain's strongest man and 435kg deadlifter pulling a 1:15.something 500m on a model c with almost no technique

Found it

https://m.facebook.com/story.php?story_ ... 4232247%2F

It isn't really all that bad. Far better than most videos I have seen posted of big guys from other sports on the erg. What impressed me was his machine-like regularity. No fading towards the end - it was well paced. It looked to me like a graph of his rate and pace would be practically straight lines.

Bob S.

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