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PostPosted: Thu Feb 21, 2019 8:15 pm 
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danny_fitz wrote:
14k erg at UT2 this evening :thumbup: :uhoh: x(


:thumbup: :thumbup:

Bet your Harris was sore after!


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PostPosted: Thu Feb 21, 2019 9:09 pm 
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ManInTheBar wrote:
danny_fitz wrote:
14k erg at UT2 this evening :thumbup: :uhoh: x(


:thumbup: :thumbup:

Bet your Harris was sore after!


58m 50sec 2.06 Avg. Christ that was boring.

Are you entering Twickenham regatta this year?


Last edited by danny_fitz on Thu Feb 21, 2019 9:14 pm, edited 1 time in total.

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PostPosted: Thu Feb 21, 2019 9:11 pm 
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danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
14k erg at UT2 this evening :thumbup: :uhoh: x(


:thumbup: :thumbup:

Bet your Harris was sore after!


58m 50sec 2.06 Avg. Christ that was boring.


I once did exactly 16,100 in an hour. Once. A long time ago. Many years of therapy later I am better now


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PostPosted: Thu Feb 21, 2019 9:29 pm 
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mr flaps wrote:
Some interesting views from people on the rugby players lifting weights thread. Apparently a 120kg professional rugby doing a 200kg high box squat is super impressive.


It is if you aren’t a meathead. It’s just a question of perspective isn’t it?

Whenever someone me what I lift, regardless what I tell them they think it’s impressive lol none gym goers have no clue about weights.


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PostPosted: Thu Feb 21, 2019 9:29 pm 
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ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
14k erg at UT2 this evening :thumbup: :uhoh: x(


:thumbup: :thumbup:

Bet your Harris was sore after!


58m 50sec 2.06 Avg. Christ that was boring.


I once did exactly 16,100 in an hour. Once. A long time ago. Many years of therapy later I am better now


Top work :thumbup:

I like to think I am more dangerous over shorter distances.

Was on the concept 2 website the other day and the work record for a marathon is 2h21 averaging a 1:40 split


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PostPosted: Thu Feb 21, 2019 9:34 pm 
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Does anyone try to strengthen or work their Gluteus Medius at all?

Sounds a strange one, but I think I must have really weak GMs. You probably do too - put some pressure on your upper ass cheek, kind of to the side. Disproportionate pain? I roll that area out and it's excruciating. It's a common cause of low back pain (I have that) and collapsing knees during squats (have that if really heavy). Wondering if anyone relates and what else I can do? Cheers


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PostPosted: Thu Feb 21, 2019 9:49 pm 
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danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
14k erg at UT2 this evening :thumbup: :uhoh: x(


:thumbup: :thumbup:

Bet your Harris was sore after!


58m 50sec 2.06 Avg. Christ that was boring.


I once did exactly 16,100 in an hour. Once. A long time ago. Many years of therapy later I am better now


Top work :thumbup:

I like to think I am more dangerous over shorter distances.

Was on the concept 2 website the other day and the work record for a marathon is 2h21 averaging a 1:40 split


I have a marathon calculator somewhere if you'd like it :o

At the stage I was setting all my pbs I was around 40 and top end of lwt. I was pretty one-paced but had great lungs.

6:50.0
18:54.n
5,112
8,101
36:57.n (fork knows where that came from)

I'm a LONG way off those 20 years later :((

I'd LOVE to Umpire Twickers - when is it?


Last edited by ManInTheBar on Thu Feb 21, 2019 10:02 pm, edited 1 time in total.

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PostPosted: Thu Feb 21, 2019 9:58 pm 
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Hawk97 wrote:
Does anyone try to strengthen or work their Gluteus Medius at all?

Sounds a strange one, but I think I must have really weak GMs. You probably do too - put some pressure on your upper ass cheek, kind of to the side. Disproportionate pain? I roll that area out and it's excruciating. It's a common cause of low back pain (I have that) and collapsing knees during squats (have that if really heavy). Wondering if anyone relates and what else I can do? Cheers

I have had an issue with my glutes in the past, a lot of it was just activation exercises before doing anything physical and they are good now. I haven't done anything to make them stronger per se.


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PostPosted: Thu Feb 21, 2019 10:54 pm 
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newportblue wrote:
mr flaps wrote:
Some interesting views from people on the rugby players lifting weights thread. Apparently a 120kg professional rugby doing a 200kg high box squat is super impressive.


It is if you aren’t a meathead. It’s just a question of perspective isn’t it?

Whenever someone me what I lift, regardless what I tell them they think it’s impressive lol none gym goers have no clue about weights.



They make their statements with such authority.


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PostPosted: Fri Feb 22, 2019 10:03 am 
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ManInTheBar wrote:

I'd LOVE to Umpire Twickers - when is it?


25th May

On the grand scheme of things we are very much a 'local' regatta, the big clubs generally stay away (apart from their masters crews) so there is a good chance of getting a pot. 1200m course from Eel Pie Island down stream to just past Glovers Island under Richmond Hill. We set up a bit of bar on the finish line. You just want to umpire so you can DQ me.


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PostPosted: Fri Feb 22, 2019 10:06 am 
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ElementFreak wrote:
Hawk97 wrote:
Does anyone try to strengthen or work their Gluteus Medius at all?

Sounds a strange one, but I think I must have really weak GMs. You probably do too - put some pressure on your upper ass cheek, kind of to the side. Disproportionate pain? I roll that area out and it's excruciating. It's a common cause of low back pain (I have that) and collapsing knees during squats (have that if really heavy). Wondering if anyone relates and what else I can do? Cheers

I have had an issue with my glutes in the past, a lot of it was just activation exercises before doing anything physical and they are good now. I haven't done anything to make them stronger per se.


What activation exercises do you do?


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PostPosted: Fri Feb 22, 2019 11:48 am 
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Went to squat last night and worked up to a single of 150 but I very slightly twinged my knee. That mentally threw me off for the rest of the session so I spent most of the time do single leg accessory workouts and glute bridges to try correct the imbalance in my legs.

Getting old and injured sucks :thumbdown:


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PostPosted: Fri Feb 22, 2019 11:50 am 
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Did a high box squat of 200kg yesterday.


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PostPosted: Fri Feb 22, 2019 11:55 am 
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Jay Cee Gee wrote:
Did a high box squat of 200kg yesterday.


Impressive, Alun Wyn :thumbup:


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PostPosted: Fri Feb 22, 2019 4:43 pm 
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Tough overhead season last night.


Strict press. 10 singles @90% (210lbs) super set with 10x10 pull downs.

2 Giant setsof seated Dumbbell press 15 reps 70lbers barbell shrugs with static holds and prone Dumbbell shrugs.


Interested to see how my pressing develops now I’m hitting it twice a week.


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PostPosted: Fri Feb 22, 2019 5:21 pm 
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danny_fitz wrote:
ManInTheBar wrote:

I'd LOVE to Umpire Twickers - when is it?


25th May

On the grand scheme of things we are very much a 'local' regatta, the big clubs generally stay away (apart from their masters crews) so there is a good chance of getting a pot. 1200m course from Eel Pie Island down stream to just past Glovers Island under Richmond Hill. We set up a bit of bar on the finish line. You just want to umpire so you can DQ me.


In the middle of National Schools - it will give me great pleasure to tell them I have another engagement (though I might do the Friday, good fun with octuples) and go back on Sunday in the hope if disentangling all the coxless fours. I do LOVE a good local regatta and, indeed, run one.

I last raced on that course in Richmond Regatta in 1980 - we reached the final of Senior B 2- and were leading but failed to make the corner. I was steering. John, crewmate, hasn't spoken to me since.

Happy days!


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PostPosted: Fri Feb 22, 2019 5:39 pm 
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Hawk97 wrote:
ElementFreak wrote:
Hawk97 wrote:
Does anyone try to strengthen or work their Gluteus Medius at all?

Sounds a strange one, but I think I must have really weak GMs. You probably do too - put some pressure on your upper ass cheek, kind of to the side. Disproportionate pain? I roll that area out and it's excruciating. It's a common cause of low back pain (I have that) and collapsing knees during squats (have that if really heavy). Wondering if anyone relates and what else I can do? Cheers

I have had an issue with my glutes in the past, a lot of it was just activation exercises before doing anything physical and they are good now. I haven't done anything to make them stronger per se.


What activation exercises do you do?


I have a hip circle that I do as a warm up for lower body stuff. Forwards, backwards, side to side. Don't know if it helps at all but certainly takes a bit of effort and gets the body temperature up and I always "think" I'm more prepared to squat or deadlift than if I don't use it. A lot of powerlifters swear by them.


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PostPosted: Fri Feb 22, 2019 10:24 pm 
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boringperson12 wrote:
Hawk97 wrote:
ElementFreak wrote:
Hawk97 wrote:
Does anyone try to strengthen or work their Gluteus Medius at all?

Sounds a strange one, but I think I must have really weak GMs. You probably do too - put some pressure on your upper ass cheek, kind of to the side. Disproportionate pain? I roll that area out and it's excruciating. It's a common cause of low back pain (I have that) and collapsing knees during squats (have that if really heavy). Wondering if anyone relates and what else I can do? Cheers

I have had an issue with my glutes in the past, a lot of it was just activation exercises before doing anything physical and they are good now. I haven't done anything to make them stronger per se.


What activation exercises do you do?


I have a hip circle that I do as a warm up for lower body stuff. Forwards, backwards, side to side. Don't know if it helps at all but certainly takes a bit of effort and gets the body temperature up and I always "think" I'm more prepared to squat or deadlift than if I don't use it. A lot of powerlifters swear by them.


Can you explain or show? Thanks!


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PostPosted: Wed Feb 27, 2019 8:01 pm 
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Attempted my first heavy front squat since my meniscus tear last night. Managed to put up 345lbs for a smooth single and then 3 sets of 5 at 275lbs. Pretty happy with that, but still a long way to go.

Finished up with some safety bar good mornings some GHD and some fairly heavy yoke walks. Absolutely shagged this morning, I feel hungover.


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PostPosted: Wed Feb 27, 2019 10:17 pm 
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mr flaps wrote:
Attempted my first heavy front squat since my meniscus tear last night. Managed to put up 345lbs for a smooth single and then 3 sets of 5 at 275lbs. Pretty happy with that, but still a long way to go.

Finished up with some safety bar good mornings some GHD and some fairly heavy yoke walks. Absolutely shagged this morning, I feel hungover.


Are you built like...I dunno....Cian Healy? Just out of curiosity.


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PostPosted: Wed Feb 27, 2019 10:49 pm 
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Last night's session

Deadlift: 190kg 5x5
Stiff-legged dead: 120kg 3x8
Barbell row: 90kg 3x5
Dumbbell row: 52kg 3x5
Cable rows to finish.

Utterly wrecked today.


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PostPosted: Thu Feb 28, 2019 12:08 am 
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Hawk97 wrote:
mr flaps wrote:
Attempted my first heavy front squat since my meniscus tear last night. Managed to put up 345lbs for a smooth single and then 3 sets of 5 at 275lbs. Pretty happy with that, but still a long way to go.

Finished up with some safety bar good mornings some GHD and some fairly heavy yoke walks. Absolutely shagged this morning, I feel hungover.


Are you built like...I dunno....Cian Healy? Just out of curiosity.



5’ 10 and about 275lbs


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PostPosted: Thu Feb 28, 2019 12:12 pm 
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feckwanker wrote:
Last night's session

Deadlift: 190kg 5x5
Stiff-legged dead: 120kg 3x8
Barbell row: 90kg 3x5
Dumbbell row: 52kg 3x5
Cable rows to finish.

Utterly wrecked today.


mr flaps wrote:
Attempted my first heavy front squat since my meniscus tear last night. Managed to put up 345lbs for a smooth single and then 3 sets of 5 at 275lbs. Pretty happy with that, but still a long way to go.

Finished up with some safety bar good mornings some GHD and some fairly heavy yoke walks. Absolutely shagged this morning, I feel hungover.



Good work both.

I did 150x5 on safety bar squat this week. Think that’s the end of my 5’s and I’ll move to 3’s for around 6 weeks. With the aim of 180x3 and then 200x1.

That’s the plan anyway :lol:


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PostPosted: Fri Mar 01, 2019 4:02 am 
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Got a yoyo test tomorrow, not looking forward to it.


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PostPosted: Fri Mar 01, 2019 8:11 am 
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ElementFreak wrote:
Got a yoyo test tomorrow, not looking forward to it.


Got a 47 mile Ultramarathon tomorrow, want to swap?


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PostPosted: Fri Mar 01, 2019 9:28 pm 
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Question to fellow meatheads. I've been home for the week, so taking an enforced rest week and now I'm rethinking my weekly split.

What sort of split do you lot go with, roughly?

Currently I do:
Monday: heavy lower
Squats, DLs, hip thrusts. All quite heavy, squats and DLs are fewer than 5 reps per working set.

Tuesday: heavy upper
Starting with heavy bench, probably about 5 working sets. Then heavy pull ups, OHP, and seal rows.

Thursday: lower volume.
Squats 5x5, RDLs, hyper extensions,

Friday: upper volume
Bench 5x5, incline bench, narrow pulldowns, seal row, OHP

Sunday: upper and arm volume
OHP 5x5, paused incline, LPD, arm isolation stuff


I fancy splitting the lower body stuff over more sessions so that DLs are fresh at the start of a session. Probably need to re-jig things so that most sessions are a mix of upper and lower work. Maybe a DL/back day for a traditional pull day.

Any thoughts?


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PostPosted: Fri Mar 01, 2019 9:34 pm 
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blindcider wrote:
ElementFreak wrote:
Got a yoyo test tomorrow, not looking forward to it.


Got a 47 mile Ultramarathon tomorrow, want to swap?


Both crazy, blindcider is edging it.


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PostPosted: Fri Mar 01, 2019 9:43 pm 
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Another 14km erg last night. I think my weekend in Rome with the rugby might have impacted on my performance.

2 x 3km on the water on Wednesday was good though.


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PostPosted: Fri Mar 01, 2019 9:45 pm 
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DragsterDriver wrote:
blindcider wrote:
ElementFreak wrote:
Got a yoyo test tomorrow, not looking forward to it.


Got a 47 mile Ultramarathon tomorrow, want to swap?


Both crazy, blindcider is edging it.


Yeah, ultras are proper mental


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PostPosted: Fri Mar 01, 2019 9:57 pm 
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Nolanator wrote:
Question to fellow meatheads. I've been home for the week, so taking an enforced rest week and now I'm rethinking my weekly split.

What sort of split do you lot go with, roughly?

Currently I do:
Monday: heavy lower
Squats, DLs, hip thrusts. All quite heavy, squats and DLs are fewer than 5 reps per working set.

Tuesday: heavy upper
Starting with heavy bench, probably about 5 working sets. Then heavy pull ups, OHP, and seal rows.

Thursday: lower volume.
Squats 5x5, RDLs, hyper extensions,

Friday: upper volume
Bench 5x5, incline bench, narrow pulldowns, seal row, OHP

Sunday: upper and arm volume
OHP 5x5, paused incline, LPD, arm isolation stuff


I fancy splitting the lower body stuff over more sessions so that DLs are fresh at the start of a session. Probably need to re-jig things so that most sessions are a mix of upper and lower work. Maybe a DL/back day for a traditional pull day.

Any thoughts?


I’ve always liked a heavy medium light scheme for squat and bench. Then just heavy and medium for dead.

Something like( off the top of my head without much thought into it haha)

Day 1 medium squat ( your volume day) light bench
Day 2 volume bench and volume dead
Day 3 heavy bench and light squat
Day 4 heavy dead

Pick a focus for accessories each day ( back, shoulders, chest, lower)


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PostPosted: Fri Mar 01, 2019 10:32 pm 
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Cheers, NPB. :thumbup:

No heavy squats?


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PostPosted: Fri Mar 01, 2019 10:45 pm 
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Squats tonight

Squats: 140kg 5x5
Front squats: 80kg 5x5
Single leg dumbbell spilt squats: 22kg 3x8


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PostPosted: Fri Mar 01, 2019 11:27 pm 
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Nolanator wrote:
Cheers, NPB. :thumbup:

No heavy squats?


Yes :lol: quite important.

Hopefully you understood what I’m trying to say.

It’s based off Texas method but as things progressed I liked to split out my days over 4 days instead of 3. Basically Volume/ light/ heavy day each week for squats and bench. Volume and heavy for dead’s. How those days are spread through the week is up to you and your experience/ preferences.

I would do aim for 5x5 on volume days.
Something like 2x8 on light days
Heavy days I’d start with 1x5.


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PostPosted: Fri Mar 01, 2019 11:34 pm 
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newportblue wrote:
Nolanator wrote:
Cheers, NPB. :thumbup:

No heavy squats?


Yes :lol: quite important.

Hopefully you understood what I’m trying to say.

It’s based off Texas method but as things progressed I liked to split out my days over 4 days instead of 3. Basically Volume/ light/ heavy day each week for squats and bench. Volume and heavy for dead’s. How those days are spread through the week is up to you and your experience/ preferences.

I would do aim for 5x5 on volume days.
Something like 2x8 on light days
Heavy days I’d start with 1x5.


:thumbup:
Sorta the approach I was thinking of taking. I've generally got little else going on (long distance relationship), so can afford to sink a lot of time into lifting each week (and sleeping/not drinking). Quite happy to spread it across a load of sessions with one or two main lifts in each.


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PostPosted: Sat Mar 02, 2019 5:14 am 
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blindcider wrote:
ElementFreak wrote:
Got a yoyo test tomorrow, not looking forward to it.


Got a 47 mile Ultramarathon tomorrow, want to swap?

37 degree heat here mate.

Luckily sanity prevailed and we postponed it.


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PostPosted: Sat Mar 02, 2019 6:39 pm 
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Still alive, BC?


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PostPosted: Sat Mar 02, 2019 6:47 pm 
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20km tech paddle this morning followed by a 3k sprint piece.

I am recovering with a beer and watching the Munster game.


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PostPosted: Sat Mar 02, 2019 8:21 pm 
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danny_fitz wrote:
20km tech paddle this morning followed by a 3k sprint piece.

I am recovering with a beer and watching the Munster game.


Unlucky.


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PostPosted: Sun Mar 03, 2019 5:27 pm 
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Did a “technique” day yesterday with the Dumbbell press and atlas stone. Worked up to 120lbs for a few reps with the Dumbbell which is the the lightest of the 3 I’ll have to press in competition. Went up easy enough, but getting under it is tricky and I’m using too much upper body strength.

We’ve only got a 160 stone at my gym which is not challenging at all, I should have my own 210, 240 and 275 in about a week 👍.


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PostPosted: Sun Mar 03, 2019 5:53 pm 
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Ran a very tough 32km yesterday followed by a Gin Fest.

https://www.strava.com/segments/6773511


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