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Re: The Training Thread - all aspects of fitness and health

Posted: Wed Oct 27, 2021 9:37 pm
by goeagles
Definitely going to deload. Thanks for the advice Newport, Flaps and Nolanator.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 03, 2021 3:47 am
by mr flaps
Couple of vids from Monday’s deadlift session. Paused deadlifts are the devil.

3x3-230kg/505lbs
https://youtu.be/lyF1SJkZCVk

3x5-160kg/352lbs (paused)
https://youtu.be/CnPyaSE65yw

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 03, 2021 3:11 pm
by blindcider
blindcider wrote: Wed Oct 27, 2021 12:28 pm 100 mile race this weekend on a 400m running track. I think I've finally gone full Mannock.
Blew my left hip flexors out after 40km of turning right, made it to 55km on pure stubbornness before I saw sense and binned it

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 03, 2021 4:01 pm
by mr flaps
blindcider wrote: Wed Nov 03, 2021 3:11 pm
blindcider wrote: Wed Oct 27, 2021 12:28 pm 100 mile race this weekend on a 400m running track. I think I've finally gone full Mannock.
Blew my left hip flexors out after 40km of turning right, made it to 55km on pure stubbornness before I saw sense and binned it
Jesus. Fair play that takes some mental strength.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 03, 2021 6:23 pm
by Nolanator
That's insane, fair play.


Had my first experience with tissue massage on my quads and ITBs this afternoon. Holy moly. x(

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:06 am
by goeagles
Backed off my deadlift 50 lbs and have been working back up. Switched up my heavy squat days to 5 reps of heavy and 2 sets of 40 lbs less than the heavy set. Still able to add 5 pounds each time and not as gassed for the rest of my workout so that's been a really nice change. Managed a squat set of 5 of 405 lbs today which is a bit of a milestone in the US as it's 4 45 pound plates on each side.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:13 pm
by Nolanator
I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:15 pm
by mr flaps
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:16 pm
by Duff Paddy
blindcider wrote: Wed Nov 03, 2021 3:11 pm
blindcider wrote: Wed Oct 27, 2021 12:28 pm 100 mile race this weekend on a 400m running track. I think I've finally gone full Mannock.
Blew my left hip flexors out after 40km of turning right, made it to 55km on pure stubbornness before I saw sense and binned it
100k or 100mile? Either way, why the fudge would anyone want to do that? I read about a similar event in the states, a crazy number of laps of two blocks, everyone goes mad completing it

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:19 pm
by Nolanator
mr flaps wrote: Tue Nov 23, 2021 2:15 pm
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?
Hah! No, tight foreskin that I'd been ignoring for my entire adult life. Still out of "action" for another 2 weeks or so. Going away with the missus for the anniversary this weekend. I have impecable timing.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 2:40 pm
by blindcider
Duff Paddy wrote: Tue Nov 23, 2021 2:16 pm
blindcider wrote: Wed Nov 03, 2021 3:11 pm
blindcider wrote: Wed Oct 27, 2021 12:28 pm 100 mile race this weekend on a 400m running track. I think I've finally gone full Mannock.
Blew my left hip flexors out after 40km of turning right, made it to 55km on pure stubbornness before I saw sense and binned it
100k or 100mile? Either way, why the fudge would anyone want to do that? I read about a similar event in the states, a crazy number of laps of two blocks, everyone goes mad completing it
100 mile - 403 laps will get stronger and go back and do it one day

Last weekend did a marathon in a prison. 78 laps, 624 flights of stairs, tight turns and narrow corridors past the cells in two cell blocks. Glutes and quads were done after basically 6 hours of interval training. the marathon is at least 90 minutes slower than a flat road one at the front of the race. Was hilarious fun and far less boring than your typical marathon.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 4:02 pm
by Nolanator
blindcider wrote: Tue Nov 23, 2021 2:40 pmLast weekend did a marathon in a prison. 78 laps, 624 flights of stairs, tight turns and narrow corridors past the cells in two cell blocks. Glutes and quads were done after basically 6 hours of interval training. the marathon is at least 90 minutes slower than a flat road one at the front of the race. Was hilarious fun and far less boring than your typical marathon.
Have you ever been to a therapist?

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 4:05 pm
by blindcider
Nolanator wrote: Tue Nov 23, 2021 4:02 pm
blindcider wrote: Tue Nov 23, 2021 2:40 pmLast weekend did a marathon in a prison. 78 laps, 624 flights of stairs, tight turns and narrow corridors past the cells in two cell blocks. Glutes and quads were done after basically 6 hours of interval training. the marathon is at least 90 minutes slower than a flat road one at the front of the race. Was hilarious fun and far less boring than your typical marathon.
Have you ever been to a therapist?
Pain is my therapy

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 4:06 pm
by Nolanator
blindcider wrote: Tue Nov 23, 2021 4:05 pm
Nolanator wrote: Tue Nov 23, 2021 4:02 pm
blindcider wrote: Tue Nov 23, 2021 2:40 pmLast weekend did a marathon in a prison. 78 laps, 624 flights of stairs, tight turns and narrow corridors past the cells in two cell blocks. Glutes and quads were done after basically 6 hours of interval training. the marathon is at least 90 minutes slower than a flat road one at the front of the race. Was hilarious fun and far less boring than your typical marathon.
Have you ever been to a therapist?
Pain is my therapy
Hah! Been there, bought the tshirt.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 4:39 pm
by mr flaps
Nolanator wrote: Tue Nov 23, 2021 2:19 pm
mr flaps wrote: Tue Nov 23, 2021 2:15 pm
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?
Hah! No, tight foreskin that I'd been ignoring for my entire adult life. Still out of "action" for another 2 weeks or so. Going away with the missus for the anniversary this weekend. I have impecable timing.
🤮

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 4:47 pm
by backrow
Nolanator wrote: Tue Nov 23, 2021 2:19 pm
mr flaps wrote: Tue Nov 23, 2021 2:15 pm
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?
Hah! No, tight foreskin that I'd been ignoring for my entire adult life. Still out of "action" for another 2 weeks or so. Going away with the missus for the anniversary this weekend. I have impecable timing.
Just so many lolz in this :lol:

It’s amazing what they can do with micro surgery these days - how does a foreskin get tight anyways ? Lack of use ? :P
How does one ignore a wang that’s not 100% for for purpose anyways ? “Ahh, it will be grand now so it will - (next shag) ah fockit”

A mate of mine had a vasectomy this year, and he got an infection in his bell or something , and couldn’t have a shag for about six months :lol:
Would
Rather have another kid than miss out that long.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Nov 23, 2021 7:10 pm
by Mog The Almighty
backrow wrote: Tue Nov 23, 2021 4:47 pm
Nolanator wrote: Tue Nov 23, 2021 2:19 pm
mr flaps wrote: Tue Nov 23, 2021 2:15 pm
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?
Hah! No, tight foreskin that I'd been ignoring for my entire adult life. Still out of "action" for another 2 weeks or so. Going away with the missus for the anniversary this weekend. I have impecable timing.
Just so many lolz in this :lol:

It’s amazing what they can do with micro surgery these days - how does a foreskin get tight anyways ? Lack of use ? :P
I had the exact same condition and so was circumcised for medical reasons as a kid.

I dunno what to say ... if you're born with a log that is too big to fit in the bag ... what else can you do? Gotta count your blessings.

Never bothered me in the slightest though ... I think chicks actually prefer it. It's a bit weird here in Sweden though where almost nobody barring religious extremists are circumcised.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 24, 2021 12:19 am
by Nolanator
Ah it had given me issues over the years, but I'd ignored it. Nearly had my banjo ripped years ago. One long term GF clearly knew what she was doing, as there were never any issues. Another ex definitely didn't, in hindsight. Think it's gotten a bit worse over the years.

It actually got a bit cut there a few months ago so I thought I should probably get it checked out.
It shouldn't hurt for days after riding and feel like your foreskin nearly splits open. Bit is a clue! :lol:


Currently I can't ride, can't wank, can't gym. Boo-urns.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 24, 2021 10:46 am
by backrow
Nolanator wrote: Wed Nov 24, 2021 12:19 am Ah it had given me issues over the years, but I'd ignored it. Nearly had my banjo ripped years ago. One long term GF clearly knew what she was doing, as there were never any issues. Another ex definitely didn't, in hindsight. Think it's gotten a bit worse over the years.

It actually got a bit cut there a few months ago so I thought I should probably get it checked out.
It shouldn't hurt for days after riding and feel like your foreskin nearly splits open. Bit is a clue! :lol:


Currently I can't ride, can't wank, can't gym. Boo-urns.
:lol:

Getting a little nick on your banjo is fine, a sign of fooling around when young with a lady who was a bit vigorous - is does sting a bit though and kills the wood temporarily (for some reason blood everywhere isn’t a turn on for most laydeez)

I like the fact you decide ‘it got worse over the years’ you dumb shit, you should have gone to the docs ages ago with your wonky broken dick.

Btw tried to join you on bf1 last night, you ghosted me :(

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 24, 2021 11:10 am
by Nolanator
Oh I absolutely should have gone to the doc years ago. Getting a blowie shouldn't hurt. :uhoh:


Yeah I ghosted you, soz. Was about to log off when you logged on, was just chatting to a mate. Might be on tonight though. :thumbup:

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Nov 24, 2021 11:16 am
by backrow
Nolanator wrote: Wed Nov 24, 2021 11:10 am Oh I absolutely should have gone to the doc years ago. Getting a blowie shouldn't hurt. :uhoh:


Yeah I ghosted you, soz. Was about to log off when you logged on, was just chatting to a mate. Might be on tonight though. :thumbup:
Shouldn’t hurt unless you have a gf who likes pain - I did have one who feckin loved pain and begged for all kinds of weird shit, actually wanted me to punch her during sex :uhoh:
Im actually vanilla as feck and totally could not handle that weird bitch , even though her legs and arse was incredible. She’s prob married to an Irishman by now, or jerpy ;)


Yeah maybe see you in there , was the lactose intolerant chap on there ? He was decent - I saw you were in the twenties (tae !) and I had a round and was absolutely gash, couldn’t remember the buttons or maps or how to revive or heal or anything

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Nov 25, 2021 2:13 am
by mr flaps
Off season training is pretty brutal.

Deadlift 1x1 - 250kg/550lbs
3x3 - 220kg/485lbs

Paused (1’ from floor) deadlift 3x5- 140kg/310lbs

Hamstring curls 4x10 - 4 second eccentric

Ab wheel 3x8

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Nov 25, 2021 10:32 pm
by ElementFreak
Doing Rowvember this year, been fun, gone longer on some of the sessions that I've done before, but been able to do it well enough. Here are the workouts if anyone wants any for any time they hate themselves enough to get on a rower.

"Hitting That Sweet Spot"
700m,1400m,700m
2 mins rest between intervals
Aim to keep your SPM above 28 at each interval

"Slow burn(ish)"
100m - 200m - 300m - 400m - 500m - 2000m
Rest 30 secs between each interval.
Aim to keep your SPM above 26 each interval.

"Off to the races!"
36 mins as:
Every 4:30 mins row 30 secs at 30 SPM the remaining 4:00 mins row at 20 SPM.
Start with 30 secs at 30 SPM.

"Punchy!!"
333m - 666m - 222m - 555m - 111m - 444m
30 secs rest between each interval.
Row each interval as fast as you can.

"Didn’t see that coming!"
500m - 28 SPM 2:00 mins rest
1000m - 26 SPM 2:00 mins rest
2000m - 24 SPM 3:00 mins rest
4000 m - 22 SPM

"Squeezing every drop"
12 rds of:
400 m: 1:30 rest
Get 0.1 faster each interval
Aim to keep your SPM above 26 at each interval.
"Simple is easy, right?"
10 mins at 20 SPM
2 mins rest
10 mins at 26 SPM

"Rowing for Life"

A throwback to the classic "Body for Life" training routine that was all the rage back in the early 2000’s, only with a rowing spin!!
20 minutes as:

Min 1 - 18 SPM
Min 2 -18 SPM
Min 3 - 20 SPM
Min 4 - 22 SPM
Min 5 - 24 SPM
Min 6 - 26 SPM
Min 7 - 20 SPM
Min 8 - 20 SPM
Min 9 - 22 SPM
Min 10 - 24 SPM
Min 11 - 26 SPM
Min 12 - 20 SPM
Min 13 - 22 SPM
Min 14 - 24 SPM
Min 15 - 26 SPM
Min 16 - 20 SPM
Min 17 - 22 SPM
Min 18 - 24 SPM
Min 19 - 26 SPM
Min 20 - 18 SPM

"Rugby"
1000m - 3:00 mins rest
750m - 2:30 mins rest
500m - 2:00 mins rest
250m - 2:00 mins rest
750m
Row each interval as fast as you can.
Aim to keep your SPM above 28 at each interval.

"Going Big!"
13500m as:
4500m 18 SPM
4500m 20 SPM
4500m 22S PM
No rest between intervals - Just keep sweating!!

"Pick Your Moment"
6 rounds of:
1 min row: 1 min rest 26 SPM
Rest 5 mins
6 rounds of:
1 min row: 1 min rest 28 SPM

" ½ Of A ½ "
400m / 200m / 400m / 200m / 400m / 200m / 400m / 200m
1 min rest between each interval.
Aim to row the 400m at 30 SPM and the 200m as fast as possible.

"One Bite At A Time."
5 rounds of 2200m, 2 mins rest between rounds.
1. 18 SPM
2. 20 SPM
3. 22 SPM
4. 20 SPM
5. 18 SPM


"Put Your Feet Up"
4 rounds of:
10 mins at 22 SPM
2 mins rest in between each rd.

"Low: High"
8 x 2 mins made up as 1 minute at a lower rate, then a step up to a higher rate for the second minute.
1 - Rate 20 then Rate 24
2 - Rate 22 then Rate 26
3 - Rate 24 then Rate 28
4 - Rate 26 then Rate 30
5 - Rate 22 then Rate 26
6 - Rate 24 then Rate 28
7 - Rate 26 then Rate 30
8 - Rate 28 then Rate 32
x
1 min rest between rounds.

"Deception"

4x5 mins rowed as:


15 secs Hard: 15 secs Easy.
2 mins rest between intervals.

Hard; try to keep your SPM above 26.
Easy; you can just paddle.

"Where Did That Come From?"
8000m as:
0-4000m 18 SPM
4000-5000m 24 SPM
5000-8000m 18S PM

"Bit By Bit"
In 30 mins: row as many 100m intervals* as possible with a 20-sec rest in between attempts.
You may use whatever SPM you like for each interval.

"Coming Together"
10 mins easy warm-up.
50 strokes legs only https://youtu.be/qh7XxLouUTk
50 strokes arms only https://youtu.be/WbQls2XC2BI
50 strokes arms and body only https://youtu.be/kx36eLI7WIQ
50 strokes legs and body only https://youtu.be/aEqViL-V4E0
100 strokes full stroke at 20 SPM
Rest as much as you need in between each drill.

"4x4x4"
4 rounds of:
4 mins work 4 mins rest
28 SPM

"Simple Is Easy, Pt 2"
Row:
12 mins as: 6 mins at 20 SPM, 6 mins at 26 SPM
3 mins rest
12 mins as: 6 mins at 20 SPM, 6 mins at 26 SPM

"Blaster!"
8 rounds of:
1:30 work / 45 secs rest
Aim to keep SPM above 26 at each interval.

"Which Way Is Up?"
2 rounds of:
16 mins rowed as
5 mins - 20 SPM
1 min - 26 SPM
2 mins - 22 SPM
5 mins - 20 SPM
1 min - 26 SPM
2 mins - 22 SPM
3 mins rest between rounds, zero rest between intervals (5,1,2,5,1,2)

"Zero G!"
1000m - 600m - 300m - 600m - 300m - 1000m
60 secs rest between each interval.
Row each interval as fast as you can.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Nov 25, 2021 11:50 pm
by danny_fitz
ElementFreak wrote: Thu Nov 25, 2021 10:32 pm Doing Rowvember this year, been fun, gone longer on some of the sessions that I've done before, but been able to do it well enough. Here are the workouts if anyone wants any for any time they hate themselves enough to get on a rower.

"Hitting That Sweet Spot"
700m,1400m,700m
2 mins rest between intervals
Aim to keep your SPM above 28 at each interval

"Slow burn(ish)"
100m - 200m - 300m - 400m - 500m - 2000m
Rest 30 secs between each interval.
Aim to keep your SPM above 26 each interval.

"Off to the races!"
36 mins as:
Every 4:30 mins row 30 secs at 30 SPM the remaining 4:00 mins row at 20 SPM.
Start with 30 secs at 30 SPM.

"Punchy!!"
333m - 666m - 222m - 555m - 111m - 444m
30 secs rest between each interval.
Row each interval as fast as you can.

"Didn’t see that coming!"
500m - 28 SPM 2:00 mins rest
1000m - 26 SPM 2:00 mins rest
2000m - 24 SPM 3:00 mins rest
4000 m - 22 SPM

"Squeezing every drop"
12 rds of:
400 m: 1:30 rest
Get 0.1 faster each interval
Aim to keep your SPM above 26 at each interval.
"Simple is easy, right?"
10 mins at 20 SPM
2 mins rest
10 mins at 26 SPM

"Rowing for Life"

A throwback to the classic "Body for Life" training routine that was all the rage back in the early 2000’s, only with a rowing spin!!
20 minutes as:

Min 1 - 18 SPM
Min 2 -18 SPM
Min 3 - 20 SPM
Min 4 - 22 SPM
Min 5 - 24 SPM
Min 6 - 26 SPM
Min 7 - 20 SPM
Min 8 - 20 SPM
Min 9 - 22 SPM
Min 10 - 24 SPM
Min 11 - 26 SPM
Min 12 - 20 SPM
Min 13 - 22 SPM
Min 14 - 24 SPM
Min 15 - 26 SPM
Min 16 - 20 SPM
Min 17 - 22 SPM
Min 18 - 24 SPM
Min 19 - 26 SPM
Min 20 - 18 SPM

"Rugby"
1000m - 3:00 mins rest
750m - 2:30 mins rest
500m - 2:00 mins rest
250m - 2:00 mins rest
750m
Row each interval as fast as you can.
Aim to keep your SPM above 28 at each interval.

"Going Big!"
13500m as:
4500m 18 SPM
4500m 20 SPM
4500m 22S PM
No rest between intervals - Just keep sweating!!

"Pick Your Moment"
6 rounds of:
1 min row: 1 min rest 26 SPM
Rest 5 mins
6 rounds of:
1 min row: 1 min rest 28 SPM

" ½ Of A ½ "
400m / 200m / 400m / 200m / 400m / 200m / 400m / 200m
1 min rest between each interval.
Aim to row the 400m at 30 SPM and the 200m as fast as possible.

"One Bite At A Time."
5 rounds of 2200m, 2 mins rest between rounds.
1. 18 SPM
2. 20 SPM
3. 22 SPM
4. 20 SPM
5. 18 SPM


"Put Your Feet Up"
4 rounds of:
10 mins at 22 SPM
2 mins rest in between each rd.

"Low: High"
8 x 2 mins made up as 1 minute at a lower rate, then a step up to a higher rate for the second minute.
1 - Rate 20 then Rate 24
2 - Rate 22 then Rate 26
3 - Rate 24 then Rate 28
4 - Rate 26 then Rate 30
5 - Rate 22 then Rate 26
6 - Rate 24 then Rate 28
7 - Rate 26 then Rate 30
8 - Rate 28 then Rate 32
x
1 min rest between rounds.

"Deception"

4x5 mins rowed as:


15 secs Hard: 15 secs Easy.
2 mins rest between intervals.

Hard; try to keep your SPM above 26.
Easy; you can just paddle.

"Where Did That Come From?"
8000m as:
0-4000m 18 SPM
4000-5000m 24 SPM
5000-8000m 18S PM

"Bit By Bit"
In 30 mins: row as many 100m intervals* as possible with a 20-sec rest in between attempts.
You may use whatever SPM you like for each interval.

"Coming Together"
10 mins easy warm-up.
50 strokes legs only https://youtu.be/qh7XxLouUTk
50 strokes arms only https://youtu.be/WbQls2XC2BI
50 strokes arms and body only https://youtu.be/kx36eLI7WIQ
50 strokes legs and body only https://youtu.be/aEqViL-V4E0
100 strokes full stroke at 20 SPM
Rest as much as you need in between each drill.

"4x4x4"
4 rounds of:
4 mins work 4 mins rest
28 SPM

"Simple Is Easy, Pt 2"
Row:
12 mins as: 6 mins at 20 SPM, 6 mins at 26 SPM
3 mins rest
12 mins as: 6 mins at 20 SPM, 6 mins at 26 SPM

"Blaster!"
8 rounds of:
1:30 work / 45 secs rest
Aim to keep SPM above 26 at each interval.

"Which Way Is Up?"
2 rounds of:
16 mins rowed as
5 mins - 20 SPM
1 min - 26 SPM
2 mins - 22 SPM
5 mins - 20 SPM
1 min - 26 SPM
2 mins - 22 SPM
3 mins rest between rounds, zero rest between intervals (5,1,2,5,1,2)

"Zero G!"
1000m - 600m - 300m - 600m - 300m - 1000m
60 secs rest between each interval.
Row each interval as fast as you can.
I did one hour rate 20 with dampener set to zero this evening.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Nov 26, 2021 12:23 am
by ElementFreak
danny_fitz wrote: Thu Nov 25, 2021 11:50 pm I did one hour rate 20 with dampener set to zero this evening.
Were you watching TV or something? That sounds rather boring.

Also I think I tried adding you on C2 log book, or at least someone with your name.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Nov 26, 2021 8:30 am
by danny_fitz
ElementFreak wrote: Fri Nov 26, 2021 12:23 am
danny_fitz wrote: Thu Nov 25, 2021 11:50 pm I did one hour rate 20 with dampener set to zero this evening.
Were you watching TV or something? That sounds rather boring.

Also I think I tried adding you on C2 log book, or at least someone with your name.
The trick is to time the long ergs with the start of the womens 'body blitz' class in the studio opposite. 👍

Other times I have headphones on and I watch some documentary on my phone that is attached above the monitor.

Basically still working on getting my fitness back to where I was pre Covid. Definitely on the mend but still a way behind the other lads in the squad which is a bit depressing.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Dec 05, 2021 10:36 pm
by True Blue
Question: which is better for heart health and cardio?

1) Shorter burst of higher intensity running for say 15 minutes?
2) Or a lighter run for 30 minutes?

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Dec 06, 2021 4:46 am
by ElementFreak
True Blue wrote: Sun Dec 05, 2021 10:36 pm Question: which is better for heart health and cardio?

1) Shorter burst of higher intensity running for say 15 minutes?
2) Or a lighter run for 30 minutes?
Yes.

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Dec 06, 2021 4:49 am
by ElementFreak
Real answer though, if you have the time to a mixture of both work well. When training for a race I will usually do something like this:

Monday - easy day
Tuesday - longish intervals/tempo work
Wednesday - easy day
Thursday - easy day
Friday - speed intervals (30-90 second efforts, equal rest)
Saturday - easy day
Sunday - long run, might put in some intervals in the last 6-8 weeks.

If you can do 3 sessions a week I would do 2 easy, 1 intervals with getting the HR up.

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Dec 06, 2021 9:21 am
by Nolanator
Walk lots as well. Low intensity, stay state. Move more. Get your base metabolic workload up across the duration of the day.

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Dec 06, 2021 12:31 pm
by backrow
Nolanator wrote: Mon Dec 06, 2021 9:21 am Walk lots as well. Low intensity, stay state. Move more. Get your base metabolic workload up across the duration of the day.
Yo, poindexter

Wife just says to me ‘ah I have that free games console for you now’ - i am like :o :smug: and totes think it’s that ps5
















It’s a fecking Nintendo switch :x
“The kids love playing fluffy unicorns at their mates so I think it will be fun for them for Christmas “

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Dec 06, 2021 12:38 pm
by MungoMan
Mog The Almighty wrote: Tue Nov 23, 2021 7:10 pm
backrow wrote: Tue Nov 23, 2021 4:47 pm
Nolanator wrote: Tue Nov 23, 2021 2:19 pm
mr flaps wrote: Tue Nov 23, 2021 2:15 pm
Nolanator wrote: Tue Nov 23, 2021 2:13 pm I had a small* operation a couple of weeks ago. Haven't lifted a finger exercise-wise since then. Haven't had a complaint from my back or hips in the meantime either, mind you!

Can't wait to feel less fat for a couple of weeks bedore the Christmas drinking and eating begins in earnest.


*It was on my dick, so small operation either way. Waaaayyyyyyy!
Wart removal?
Hah! No, tight foreskin that I'd been ignoring for my entire adult life. Still out of "action" for another 2 weeks or so. Going away with the missus for the anniversary this weekend. I have impecable timing.
Just so many lolz in this :lol:

It’s amazing what they can do with micro surgery these days - how does a foreskin get tight anyways ? Lack of use ? :P
I had the exact same condition and so was circumcised for medical reasons as a kid.

I dunno what to say ... if you're born with a log that is too big to fit in the bag ... what else can you do? Gotta count your blessings.

Never bothered me in the slightest though ... I think chicks actually prefer it. It's a bit weird here in Sweden though where almost nobody barring religious extremists are circumcised.
Jesus an entire country of turtlenecks. How uncivilised.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Dec 15, 2021 7:22 pm
by Nolanator
Caught a mild dose of the Rona off my GF there last week. Managed to do a leg session in my garage yesterday. First back squats since July. I was very shaky afterwards, went completely grey. The increased blood pressure with congested sinuses was "interesting".


Survived, and got an upper body session under my belt today. Feels good to get the muscles pumped, get the heart going, and just move around a bit after lazing around the house all day. Takrs a while to get myself together afterwards.


Reckon my CV stamina is dreadful now, though. Breathing fairly heavily considering the effort levels.
A 5k would probably knock me out.

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Dec 15, 2021 11:53 pm
by Newportblue88
Nolanator wrote: Wed Dec 15, 2021 7:22 pm Caught a mild dose of the Rona off my GF there last week. Managed to do a leg session in my garage yesterday. First back squats since July. I was very shaky afterwards, went completely grey. The increased blood pressure with congested sinuses was "interesting".


Survived, and got an upper body session under my belt today. Feels good to get the muscles pumped, get the heart going, and just move around a bit after lazing around the house all day. Takrs a while to get myself together afterwards.


Reckon my CV stamina is dreadful now, though. Breathing fairly heavily considering the effort levels.
A 5k would probably knock me out.
How’s the Dom’s

Re: The Training Thread - all aspects of fitness and health

Posted: Wed Dec 15, 2021 11:56 pm
by Newportblue88
My coach/ bloke off the internet who writes my program has lowered my volume over the last few weeks. I’m not enjoying it particularly. Everything feels off. Although work and life stress is pretty high now. As I’m sure it is with everyone to be fair.

Went for a new deadlift 3rm last night and failed spectacularly. Only got 1 rep. It was only 5kg up on last week to.

Hoping things starting ramping up again soon.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Dec 16, 2021 8:31 pm
by mr flaps
Newportblue88 wrote: Wed Dec 15, 2021 11:56 pm My coach/ bloke off the internet who writes my program has lowered my volume over the last few weeks. I’m not enjoying it particularly. Everything feels off. Although work and life stress is pretty high now. As I’m sure it is with everyone to be fair.

Went for a new deadlift 3rm last night and failed spectacularly. Only got 1 rep. It was only 5kg up on last week to.

Hoping things starting ramping up again soon.
The problem might be deadlifting at that intensity 2 weeks in a row. How long have you been working with your coach?

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Dec 17, 2021 3:23 pm
by Mog The Almighty
I've been doing squats and deadlifts with light weight and high reps. I think I like it better than my old way of lifting heavy down to reps of 3 or 4.

It also makes me feel smug and superior to be an obviously bigger guy lifting lighter weights. Because I'm so cool that I don't care what anyone else thinks. :lol:

Today I did 1 x 50 x 20kg (just the bar), 1 x 25 x 40kg, 1 x 20 x 50kg, 1 x 15 x 55kg, 1 x 12 x 60kg. Then the same with deadlifts +10kg on each lift.

Could barely walk afterwards. Mind you, I haven't been doing much weight-lifting for years. I've been concentrating on cardio with just a bit of supplemental weight work since I quit playing rugby (could have used that while I was playing, but meh, I just wanted to big a big bosher who people were scared to tackle - I didn't care about being fit until I quit). Dumbarse. :lol:

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Dec 17, 2021 3:28 pm
by Nolanator
50 reps? Fúck that. Just do some cardio.


Sinuses have been bugging me again for the last couple of days. Wish these last few symptoms would piss off.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Dec 17, 2021 3:38 pm
by Mog The Almighty
Nolanator wrote: Fri Dec 17, 2021 3:28 pm 50 reps? Fúck that. Just do some cardio.


Sinuses have been bugging me again for the last couple of days. Wish these last few symptoms would piss off.
Oh yeah, I did 25min cardio on the stair-walker before-hand.

But most of what I do these days is cardio. I'm only just getting back into the weights now because I looked at myself in the mirror last week and thought my legs were looking a bit skinny.

As far as building size and strength, I think it makes a bee's dick of difference. Look at the calf muscles on cyclists. They're like watermelons thanks to twenty billions reps with f-ck all weight. Don't get me wrong, if you're a competitive powerlifter or something, then of course you have to go balls-to-the-wall-heavy. For the rest of us, not really. Just stress the muscles out whatever way you like and eat properly.

That's my theory anyway. And I'm working with it. I'm sick of busting a vein in the forehead lifting huge weights. And doing a lot of reps I find is harder and more painful anyway. So that's gotta count for something amongst the "no pain no gain" mob. ;)

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Dec 17, 2021 3:40 pm
by Nolanator
I like to stress the muscles by lifting heavy. I also like to have a relatively muscular physique. At a certain point you need to hit a certain intensity with the load to stimulate that kind of muscle growth.