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197 is certainly high! Are you using a chest HRM or the optical one on the wrist? IME the chest one is reliable whilst the wrist one can throw a bit of a fit.Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
The latter, so there's definitely margin for error. I'll tighten it before running from now on to minimise movement as my arm swings etc. Be interesting to use both on one run and compare what they say.Homer wrote:197 is certainly high! Are you using a chest HRM or the optical one on the wrist? IME the chest one is reliable whilst the wrist one can throw a bit of a fit.Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
How old are you?Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
197 is full throttle. No issue for someone under 40... as nols is.danny_fitz wrote:How old are you?Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
I'm topping out at 185 these days when sprinting on an ergnardol wrote:197 is full throttle. No issue for someone under 40... as nols is.danny_fitz wrote:How old are you?Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
I read this thinking WTF and then realised it wasn't the NAMA thread that I was trying to click on.Nolanator wrote:Enjoying squats at the moment, which is great, but it means that I'm happy to do daft amounts of volume in a session. Now I'm at my desk planning a day of computer work and trying to minimise the number of time I need to go downstairs to the lab.
Thankfully, there's ample cake within arm's reach.
Squats: 125 x5, 5 sets
Low bar squats: 100 x8, 3 sets
Narrow stance front squats: 60 x8, 3 sets
Sumo DL: 120 x8 / Ab rollouts, 3 sets
Changed up the front squats to a very narrow stance with my heels elevated on a 10kg plate (plus lifting shoes) to focus on the quads. Good grief, it certainly works them hard.
Technique on the final set of sumo DLs was comically bad, was just so fucked I couldn't get it right.
A guy asked to work in with me on squats and jumped straight in at 100 and promptly failed, but didn't know how to bail properly (I didn't have the safety pins in). He tipped too far forward so he couldn't dump it backwards, managed to let go with one hand, and tried to do a horrible twisted squat before I got to him and took the bar off his shoulders.
Turned out he'd had a bit of time out of the gym with a newborn at home, and tried to jump straight back in at the weights/reps he'd been doing a few months ago. That never works!
Learning how to fail a lift should be one of the first technique things you're taught by a PT.
Boring update-Duff Paddy wrote:Have you tried aftershockz - they sit in front of the ear so they let you hear what’s going on around you, legal for racingDragsterDriver wrote:Headphones!
Anybody use over ear headphones? Wanted some for the gym, bought some, but they don't seem tight enough to not move around?
https://www.johnlewis.com/sennheiser-hd ... k/p3182183
I did that last Xmas- say hello to your friend mr physio, and his colleagues mr wobble board and threaband. I snapped mine and ripped the ligaments off. Air boot from Amazon was a lifesaver, Managed to hobble around work a bit.mr flaps wrote:Tripped over and rolled my ankle. f**king agony.Nolanator wrote:Ah fudge. What happened?
220-age is bullshit, it's a decent guide, but any trained person should be able to go above it if they are healthy. I'm 33 and hit a 197 last year with a chest strap.Nolanator wrote:31, 32 in a couple of months. Certainly higher than the 220-age guideline.
It was only for a few seconds at the finish as I sprinted. Wasn't over a prolonged time, caught my eye though!
Nolanator wrote:The latter, so there's definitely margin for error. I'll tighten it before running from now on to minimise movement as my arm swings etc. Be interesting to use both on one run and compare what they say.Homer wrote:197 is certainly high! Are you using a chest HRM or the optical one on the wrist? IME the chest one is reliable whilst the wrist one can throw a bit of a fit.Nolanator wrote:Bad luck.
Used my new Garmin for parkrun yesterday and found that my heart rate tipped 197 as I put on a last burst for the finish.
That's high! Might keep an eye on how high it gets.
You can use a Garmin widget which overlays them. I've found the optical one OK for endurance cardio stuff (HR not going up or down too rapidly), but pretty poor for interval training.Actually, seeing the runs you put in and others on my strava really motivated me to sign up for my local one. And it was probably the first 5k I've ran where I really tried to go for it at the end (the final stretch is lovely, smooth and straight), felt great after. As I said, hope to keep it up and get the missus involved.Nolanator wrote:Saw that you've been running a bit. I can't speak highly enough of Parkrun for making me do a regular decent run. I've no lack of motivation for exercise, just not that kind of exercise!
The regular schedule and group nature helps me a lot.
My local one set a new attendance record on NYD, over 1300. It was jammers at th start. Still did a reasonable time, I hadn't been in the gym in a week and my legs were fresher.
First lifting session in two weeks there this afternoon. Push/pull and didn't try and go crazy. Felt good.
Going to be annoying and say more information needed.Lorthern Nights wrote:As its the New Year I'm looking for a new say 4-6 week routine. Upper body.
As this is 647 pages long and the search function wont cut it, could someone please be a gent (as it's mostly males posting on PR) and point me in the right direction or stick one up.
Merci
LN
I do enough cardio etc that keeps my lower body in shapenewportblue wrote:Going to be annoying and say more information needed.Lorthern Nights wrote:As its the New Year I'm looking for a new say 4-6 week routine. Upper body.
As this is 647 pages long and the search function wont cut it, could someone please be a gent (as it's mostly males posting on PR) and point me in the right direction or stick one up.
Merci
LN
Why only upper body?
What’s your training experience?
How often can you train?
*edit
What’s your goal?
What rowing machine is it? Concept 2?Man In Black wrote:Achtung Danny Fitz.
I’ve just started adding the rowing machine to my cardio finishers (fudge me it’s an intense bit of kit) and am looking for some decent standards and even some workouts. Ideally I’d max out at 30 mins on it.
Have you got anything you could recommend?
If you are looking to fat burn get some 45 min UT1 ergs under your belt. If that is a bit much break it down into 2 x 20 min with 5 min rest. Try and sit on a stroke rate of 20 and keep your 500m/ split to say 2:10 at first.Man In Black wrote:Concept 2, yeah. Probably only once or twice a week. I’m late 30s but reasonably fit. I’m keen to burn some of my beer belly off while I’m doing dry January.
Lorthern Nights wrote:I do enough cardio etc that keeps my lower body in shapenewportblue wrote:Going to be annoying and say more information needed.Lorthern Nights wrote:As its the New Year I'm looking for a new say 4-6 week routine. Upper body.
As this is 647 pages long and the search function wont cut it, could someone please be a gent (as it's mostly males posting on PR) and point me in the right direction or stick one up.
Merci
LN
Why only upper body?
What’s your training experience?
How often can you train?
*edit
What’s your goal?
I would say intermediate, in that i used to train a lot when playing, still do a bit so know my way around a gym but I'm a typical middle aged dude that needs to get fitter/stronger as things have slipped
3 to 4 times a week is more than doable, im an early riser so can hit the gym early.
Goal is to get stronger and fitter across the chest, arms, back and belly. Not espcially needing to lose too much weight more redistribute it from lower down to higher up. The cardio is fine (relatively).
Thanks
At the risk of sounding like your dad just be careful, its these longer lower rate ergs that can f*ck you up if your form is all over the place.Man In Black wrote:That’s great thanks very much.danny_fitz wrote:If you are looking to fat burn get some 45 min UT1 ergs under your belt. If that is a bit much break it down into 2 x 20 min with 5 min rest. Try and sit on a stroke rate of 20 and keep your 500m/ split to say 2:10 at first.Man In Black wrote:Concept 2, yeah. Probably only once or twice a week. I’m late 30s but reasonably fit. I’m keen to burn some of my beer belly off while I’m doing dry January.
I am burning between 500 and 700 calories for a 45 min erg(depending on how hard I am pushing it).
Not sure what your technique is like but it is worth hoping on youtube and checking out some training videos. I shall dig up some links for you. Do not listen to any of the 'instructors' down your gym, bar the rare exception they know nothing.
Below is a good start for correct form.
Spoiler: show
I did a little bit of rowing as a teenager so I think my technique is ok. I’m not getting sore from it anyway.
danny_fitz wrote: At the risk of sounding like your dad.......
don't stare at the bird on the treadmill
A 20 min 5km erg requires a 2.00/500m split. you are a little way off with a split at 2.09 at the moment.Man In Black wrote:Thanks for the tips. They actually have aerobic style classes in the space below the towers which is a nice motivation.
This morning I did 4620m in 20 mins at an average s/r of about 30. What do I need to change to get better? Ideally I’d like to get up to 5km in 20mins in the near future.
Personally I think you should lower body weights as well but if you really don’t want to something a body part split could work.Lorthern Nights wrote:I do enough cardio etc that keeps my lower body in shapenewportblue wrote:Going to be annoying and say more information needed.Lorthern Nights wrote:As its the New Year I'm looking for a new say 4-6 week routine. Upper body.
As this is 647 pages long and the search function wont cut it, could someone please be a gent (as it's mostly males posting on PR) and point me in the right direction or stick one up.
Merci
LN
Why only upper body?
What’s your training experience?
How often can you train?
*edit
What’s your goal?
I would say intermediate, in that i used to train a lot when playing, still do a bit so know my way around a gym but I'm a typical middle aged dude that needs to get fitter/stronger as things have slipped
3 to 4 times a week is more than doable, im an early riser so can hit the gym early.
Goal is to get stronger and fitter across the chest, arms, back and belly. Not espcially needing to lose too much weight more redistribute it from lower down to higher up. The cardio is fine (relatively).
Thanks
That's great infodanny_fitz wrote:A 20 min 5km erg requires a 2.00/500m split. you are a little way off with a split at 2.09 at the moment.Man In Black wrote:Thanks for the tips. They actually have aerobic style classes in the space below the towers which is a nice motivation.
This morning I did 4620m in 20 mins at an average s/r of about 30. What do I need to change to get better? Ideally I’d like to get up to 5km in 20mins in the near future.
Also, a stroke rate of 30 is pretty punchy at this stage, I would suggest dropping it down to 24-26 and focus on keeping your form and keeping the power through your legs. Switch the view on your screen to the power profile/graph, what you should be seeing is something like this:
A nice smooth slightly front loaded power curve. The greater the area under the curve, the better your results/split for that stroke will be.
If you see something like this:
It means there is separation between your leg drive and pulling with your arms, your arms should only really account for about 15% of the power in the stroke, if there are 'two bumps' in the curve you are not being very efficient.
(never knew that screen existed!)Me no likey this. Training your lower body through resistance and "cardio"/aerobic stuff is very different. Different stimulas, different training response. I'd be a big advocate of doing some form of leg resistance training at least once a week. Doesn't need to be barbell stuff, advanced, or particularly taxing; but definitely something to train you muscles. It'll help carry over to other sporting activities, reduce propensity for injury etc.Lorthern Nights wrote:I do enough cardio etc that keeps my lower body in shapenewportblue wrote:Going to be annoying and say more information needed.Lorthern Nights wrote:As its the New Year I'm looking for a new say 4-6 week routine. Upper body.
As this is 647 pages long and the search function wont cut it, could someone please be a gent (as it's mostly males posting on PR) and point me in the right direction or stick one up.
Merci
LN
Why only upper body?
What’s your training experience?
How often can you train?
*edit
What’s your goal?
I would say intermediate, in that i used to train a lot when playing, still do a bit so know my way around a gym but I'm a typical middle aged dude that needs to get fitter/stronger as things have slipped
3 to 4 times a week is more than doable, im an early riser so can hit the gym early.
Goal is to get stronger and fitter across the chest, arms, back and belly. Not espcially needing to lose too much weight more redistribute it from lower down to higher up. The cardio is fine (relatively).
Thanks
As Nol says or could be a form issue.goeagles wrote:To my shame, I had never really taken lifting seriously even back in my rugby playing days. So I decided to just do Starting Strength about a month ago. My squats are progressing nicely but have actually slightly outpaced my deadlift. Any ideas why this might be?
I always bench without clips in case of off getting pinned. However, two months ago I got pinned with 105kg on the bar. Went to roll sideways to slip some plates off but the bench was too low to the ground so they wouldn't slide off. Eventually, I had to do a painful roll of shame, crushing my bollocks in due course.Nolanator wrote:An experienced powerlifter in my gym was benching this evening and when going to re-rack the bar, caught it on the underside of the hook, which then lifted out of the slot.
He had to call me for help to get out of the situation.
He had 112kg on the bar, which wasn't too heavy for him relative to his 1RM, but was not something you'd want coming down on your face. Could have been a bit sticky if there was no-one beside him at that moment.
My regular one has 40-50. Whilst I am not the fastest person in the world going and finishing in the top 5-10 of it most time I go to it is a nice feeling. Only downside is that it's around an old quarry and has over 100m of climbing. https://blog.parkrun.com/au/2018/12/19/ ... n-botanic/Nolanator wrote:Saw that you've been running a bit. I can't speak highly enough of Parkrun for making me do a regular decent run. I've no lack of motivation for exercise, just not that kind of exercise!
The regular schedule and group nature helps me a lot.
My local one set a new attendance record on NYD, over 1300. It was jammers at th start. Still did a reasonable time, I hadn't been in the gym in a week and my legs were fresher.
First lifting session in two weeks there this afternoon. Push/pull and didn't try and go crazy. Felt good.
I can bail from under 90kg reasonably well. If I feel it go, I can transition the roll of shame into a dynamic sit up type movement, once the bar gets to near your hips you can pivot about it with your good and bring your feet back underneath and either dump it on the floor or the bench in front of you.feckwanker wrote:I always bench without clips in case of off getting pinned. However, two months ago I got pinned with 105kg on the bar. Went to roll sideways to slip some plates off but the bench was too low to the ground so they wouldn't slide off. Eventually, I had to do a painful roll of shame, crushing my bollocks in due course.Nolanator wrote:An experienced powerlifter in my gym was benching this evening and when going to re-rack the bar, caught it on the underside of the hook, which then lifted out of the slot.
He had to call me for help to get out of the situation.
He had 112kg on the bar, which wasn't too heavy for him relative to his 1RM, but was not something you'd want coming down on your face. Could have been a bit sticky if there was no-one beside him at that moment.
All this in a gym packed with people and not one came to pull it off me. Pricks.
Going one further, anyone able to advise on decent fitness trackers either coupled with an app like above or by itself. What do you get for your money? If I'm spending £200-300 am I just as well getting a samsung watch (have the galaxy s10+), will it do the same as a Garmin for example? Are there decent alternatives with gps for cheaper but obviously sacrificing things like not using WhatsApp on my wrist (not overly fussed by those type of features unless the more expensive watches are advised, bang for your back and all that)?OptimisticJock wrote:What apps like strava do people use? I currently use strava but want to see the amount of calories I burn tabbing. Whilst strava has a hiking option I can't see anywhere to input how much weight I'm carrying.
