What Training Have You Done Today?

[jcross485]

I'm an absolute advocate of deadlifts, but form must be on point. If this is ensured, deadlifts are the most powerful exercise to get a stable core and develop power throughout the whole body. If your back doesn't feel good or gets bad from deadlifts, this is often a sign of missing stability, mostly due to wrong breathing.

I might be the biggest advocate of loaded hinging, or at least a close second to you, for a lot of the same reasons. To me, a loaded hinge transfers to so many things but like you say, requires a specific pattern of breathing and bracing. If people struggle with the traditional barbell deadlift, other alternatives like a hex bar (trap bar) deadlift, kettlebell deadlift, or even kettlebell swing would all work better than not hinging at all. The most important thing though is to make sure any injury is healed up; next would be to really ingrain that proper breathing, bracing, and loaded hinging.

I'll caveat it with the fact that my anthropometrics / leverages are such that I'm built to deadlift. I've always been able to deadlift with relatively high volume, relatively high intensity, and relatively high frequency compared to most, and in ~17 years of training a loaded hinge, I've never had an injury or tweak from it. I can't say the same for other barbell lifts, the squat being the worst for me.

[Dangerscouse]

Thanks fellas. Tbh, I'm fairly sure it's down to my stupid idea to try and do stiff legged deadlifts, as a way of working my hamstrings more, so there's a greater chance of injury especially as it's then coupled with my lack of experience and probably bad technique.

I used to enjoy the hex bar, but I don't have the space for one at home (I don't go to the gym anymore) so I have to make do with what I've got, so it's more of a rethink of what I'm doing, as I don't think that when I did 'normal' deads (using a landmine accessory) I seemed to cope a lot better, but breathing isn't something I've considered before, so I do need to do that.

[Dangerscouse]

44:55.1 10,000m 2:14.7 143 792 19 111
5:31.3 1,250m 2:12.5 150 817 20 107
5:34.0 2,500m 2:13.6 147 805 20 110
5:35.5 3,750m 2:14.2 145 798 20 110
5:36.3 5,000m 2:14.5 144 794 20 112
5:38.0 6,250m 2:15.2 142 787 20 115
5:39.7 7,500m 2:15.8 140 780 19 113
5:40.1 8,750m 2:16.0 139 778 19 112
5:40.1 10,000m 2:16.0 139 778 19 112

I had to peel myself out of bed this morning (almost 90 minutes later than I planned) so this was a double whammy of fatigue and a dodgy back. It loosened up fairly quickly, but it's still far from 100% so I had to be mindful of that.

[winniewinser]

CTC but done as a training piece and rate restricted to 22/24/26....will go for a full run at this next weekend.

18:00.0 4,644m 1:56.2 223 1066 24
6:00.0 1,518m 1:58.5 210 1022 22
6:00.0 1,545m 1:56.5 221 1061 24
6:00.0 1,581m 1:53.8 237 1116 26

Spurs Vs Arsenal tomorrow so a 'rest' day

[bassongirl]

Also got the CTC in today. Aimed at 2:15.0 pace but started too conservatively and ended up with a 2.13:4. Maybe I go for a 2nd try.

18:00.0 4,046m 2:13.4 147 806 26 177
6:00.0 1,329m 2:15.4 141 784 26 170
6:00.0 1,343m 2:14.0 145 800 26 178
6:00.0 1,375m 2:10.9 156 836 28 185

Crossed the line of 1,5M lifetime meters

[jcross485]

9/14 - Ruck.

Ended up with just a few hours of unbroken sleep due to our youngest having a hard time sleeping last night - resting heart rate through the roof, HRV tanked, and felt every bit of it when I woke up. Opted to do something but that something where HR stays in low zone 1 just to move but to not make things any worse.

Time: 1:04:40

Distance: 7.23 km

Elevation Gain / Loss (loop): 51m

Pace: 8:56 / k

Load: 20kg

Avg HR: 116 bpm

[deadlifting265]

14/9/24(Sat)

Bike-erg

20x1km(1)

20km-35.43.6-1.47.1-91rpm-284w

Tired from yesterdays 750m's so went comfortably hard.

We were going to do a triathlon of 20mins on the ski-erg/bike-erg and row-erg, but after 90secs of the ski-erg stopped

It hurts my back and I really don't like the movement so I won't use it again

Various resistance work after.........

[Sakly]

It hurts my back and I really don't like the movement

Skierg hurts your back? How's that possible? For me it takes load away from the back, so I like to use it in the gym to get a bit variety to the erg at home (and in the gym as well).
Probably a technique issue?

[Dangerscouse]

41:09.2 10,000m 2:03.4 186 940 22 129
5:11.1 1,250m 2:04.4 182 925 22 122
5:08.9 2,500m 2:03.5 186 938 23 128
5:08.4 3,750m 2:03.3 186 941 23 128
5:08.7 5,000m 2:03.4 186 939 23 128
5:08.4 6,250m 2:03.3 186 941 23 130
5:07.6 7,500m 2:03.0 188 946 23 134
5:08.0 8,750m 2:03.2 187 944 23 134
5:08.1 10,000m 2:03.2 187 943 23 135

I didn't have time for any longer, and it's the first tentative step towards a more normal session in 10 days. Not as many issues as yesterday, but it's still difficult to not be slightly concerned that I'll have a spasm or a twinge.

[Kerry1960]

Another go at Sept CTC 6 mins x 3 2r. Quite satisfied with this at r24. To go faster I'd need to increase the rate which I don't think I could do (and finish) with only 2 minutes rest between intervals.

Time Meters Pace Watts Cal/Hr S/M
18:00.0 4,577m 1:57.9 213 1033 24
6:00.0 1,510m 1:59.2 207 1011 24
6:00.0 1,524m 1:58.1 212 1031 24
6:00.0 1,542m 1:56.7 220 1057 24

[alex9026]

Got some sprint work in yesterday courtesy of Ergzone's Power Series.

Logged some metres this morning:
1:32:39.9 23,500m 1:58.2 211 1027 20
46:58.0 11,750m 1:59.9 203 998 21
45:42.0 11,750m. 1:56.6 220 1058 20
r24m

75km for the week, which I really didn't bank on until some last minute shift changes in my favour. Coupled with 20k of running, it's been a good week.

[Sakly]

Low rate HM, semi blind, covering display except remaining meters, HR and rate.
Last 2-3min pushed it a bit (up to 1:56 pace), thus high HR at splits end.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	❤️
1:28:17	21,097m	2:05.5	177	908	17	135
11:07.0	2,638m	2:06.4	173	896	17	130
10:56.9	5,276m	2:04.5	181	924	17	133
10:59.4	7,914m	2:04.9	179	917	17	137
11:01.5	10,552m	2:05.3	178	911	17	133
11:05.5	13,190m	2:06.1	174	900	17	135
11:18.2	15,828m	2:08.5	165	867	17	137
10:57.8	18,466m	2:04.6	181	921	17	137
10:50.8	21,097m	2:03.6	185	936	17	146

[jcross485]

9/15 - 17k erg; 2.5k warm up, 2 x 3 x 1000m "over/unders" (1k @ ~HM-ish pace, 1k @ UT2 pace) w/ 1:00 rest, 2.5k cool down.

Writing out the session looks a bit more confusing than it was. Short warm up, alternating 1k's at HM-ish pace and UT2 pace w/ 1:00 rest half way through for water and a towel off, short cool down. This was the longest session I've had on the erg in quite a bit meters wise, albeit only by 1k. I don't know if I'm in a place to hold 1:57.5 / 500 @ 24 for a full HM right now but on the right day (rested but not detrained, cooler temps), it might be there. It was nice to see HR come back down a bit during the easier 1k's and during the cool down meters as well. Temps in the 90's today but they're breaking tomorrow; morning temps this week will be in the high 50's to low 60's which should make for some quality training. More than likely a strength session tomorrow morning.

Time Meters Pace Watts Cal/Hr S/M
1:09:38.9 17,000m 2:02.9 189 948 20 149

5:15.0 1,250m 2:06.0 175 902 19 132
5:15.0 1,250m 2:06.0 175 902 19 140
3:55.2 1,000m 1:57.6 215 1040 24 154
4:11.9 1,000m 2:05.9 175 902 19 142
3:55.2 1,000m 1:57.6 215 1040 24 158
4:11.7 1,000m 2:05.8 176 904 19 145
3:55.0 1,000m 1:57.5 216 1042 24 160
4:11.7 1,000m 2:05.8 176 904 19 148
r: 1:00 20m
4:11.6 1,000m 2:05.8 176 905 19 142
3:55.1 1,000m 1:57.5 215 1041 24 159
4:11.5 1,000m 2:05.7 176 905 19 146
3:55.0 1,000m 1:57.5 216 1042 24 160
4:11.6 1,000m 2:05.8 176 905 19 148
3:54.8 1,000m 1:57.4 216 1044 24 161
5:14.3 1,250m 2:05.7 176 906 19 148
5:14.3 1,250m 2:05.7 176 906 19 147
r20m

[deadlifting265]

It hurts my back and I really don't like the movement

Skierg hurts your back? How's that possible? For me it takes load away from the back, so I like to use it in the gym to get a bit variety to the erg at home (and in the gym as well).
Probably a technique issue?

I've used it about 3 times half-heartedly for 20mins at around 170w and a very low rate of about 21 just to warm up for weights.

I haven't got the technique down, its a movement that's alien to me but to be honest, I really don't like the machine so I won't be using it again.

[Sakly]

It hurts my back and I really don't like the movement

Skierg hurts your back? How's that possible? For me it takes load away from the back, so I like to use it in the gym to get a bit variety to the erg at home (and in the gym as well).
Probably a technique issue?

I've used it about 3 times half-heartedly for 20mins at around 170w and a very low rate of about 21 just to warm up for weights.

I haven't got the technique down, its a movement that's alien to me but to be honest, I really don't like the machine so I won't be using it again.

OK, rate 21 is really low for the skierg
Funny how different perception is, for me the movement is fluent and a good variation. Not as intuitive as the rower (for me), but after the first sessions I got into it very well.
If it would give me problems of any kind, I wouldn't use it as well.