Up the intensity

Concept II- Vent Closed
1,000 warmup
1,000 2:10
500 coast
1,000 2:05
500 coast
1,000 2:00
500 coast
500 1:55
1,000 coast
500 1:50
500 coast
500 2:00
500 coast
500 2:10
500 2:20

total 10,000
Time 44:22
Avg HR 162
Max HR 183

Boy did I feel every beat of that 183. When I hit the low 180’s, I can’t help but know it.

Interval and weight

Concept II
Flue Closed
1,000 meters warmup
500 meters 2:00
500 meters 2:10
Repeat those two intervals five times
No HR info

Deadlift 400 lbs X 3
Pull up BW-50lbs
Standing DB Press 55lbs
Five times

Monday Morning Weigh in: 239.2

w00t and double w00t!
It just barely ticked over from 239.0 at the last second.
There are two factors at odds here. I ate like crap last week. I got burnt out on what I have been eating for last month or so. So I switched it up this week in hopes of staying more in line with my diet. The opposition is that I did those 10,000 meters yesterday which probably account, at least partially, for the low reading.

Still my lowest bodyweight last week was actually 238.8 which is pretty awesome, so I am still losing. In other good news, my resting heart rate has dropped. If I just through the monitor I’m about 64, 65. If I work at supressing it I can get it down to 58 and I even hit 56 once. That’s pretty cool.

All in all, victory dance this week.

—————-
Now playing: caesars – Jerk It Out
via FoxyTunes

’cause that’s how I row

10,000 meters
42:10
Avg HR 165
Max HR 178
I spent the vast majority of the time at 164, until the end.
Pace , roughly 2:10

Not much

I had my two hours at the gym yesterday. I took it a bit more like a powerlifting session, I have to say, I felt like something was missing. It didn’t help that I was a chatty Cathy so I was taking way too long of breaks between sets.

Cleans X 5 each
40K,60K, 80 K, 100 K
I worked the jerk on a few of them

Olympic Front Squat 100K 1,1,1,2
I need to do more work here. I am hoping it’ll make me more comfortable in the rach and therefore less likely to miss.

Olympic Back Squat
135 X 5
225 X 5
315 X 5
365 X 1 ugly
I actually had planned on either singling 455 or 3 X 3 on 405 but when I loaded up 405, it just felt insanely heavy. I guess my squats have dropped dramatically.

Bench 225 5 X 5 nothing special

Seated Row 120 5 X 5 again

24K KB C&J 15/15, 10/10

Surprisingly, my lowerback is a little sore today.

Overestimated myself

the plan is simple
1,000 meters row warmup
1,000 meters 1:45
5 pull ups
1,000 meters 1:45
5 chins
1,000 meters 1:45
5 chins
1,000 meters 1:45
5 chins
1,000 meters 1:45
5 chins
1,000 meters cooldown

The execution, not so much
1,000 meters warm up
1,000 meters 1:45 (although I started to drift past 1:45 for the last quarter of it)
0 pull ups, 3 chins, 2 pull ups BW-50lbs
500 meters 1:45
5 pull ups BW-100lbs
500 meters 1:45
5 pull ups BW- 70 lbs
500 meters 1:50 (still trying for 1:45 but not holding it)
5 pull ups- 70 lbs
500 meters 1:50 (still trying for 1:45 but not holding it)
5 pull ups- 70 lbs
1,000 meters cooldown
Time 36:36
Avg HR 154
Max HR 178

So, it didn’t go quite like I imagined in my delusional, melon head. Still a decent workout. I needed something different. I felt compelled to row, just cause I like it and it works. I also felt bored, so I was trying to do something different. It worked out.

sumin’ sumin’

Concept II with the vent closed
1,000 meters warmup

100 1:40
150 coast
100 1:50
150 coast
250 2:00
repeat X 4

100 1:40
150 coast
250 2:00
repeat X 4

rowing time of 25:00 minutes

Deadlift 315 X 10 (straps)
Pullup BW – 100 X 10
DB Overhead Press 50 X 10
Repeat once
EDIT: repeat twice (I did this a total of three times)

Total
46:46
Avg HR 149
Max HR 181

I attempted Chris’s HR recovery experiment after all the rowing. I went from 181 to 140 in the first minute. 140 to 120 in the second. 120 to 110 then 110 to 105 in the next two minutes and then it just lingered between 100 and 105. At seven minutes I gave up and went to lift.

ad hoc

A little sum’in different this eve
Pushup
Flutter kick
Air Squat
16K KB snatch

reps: 25,20,15,10,5,4,3,2,1

18:06
AVG 166
Max 173

I accidentally hit my heart rate monitor in there somewhere. It stopped and I restarted it so those numbers are a hair inflated as they lack the initial ramp up, I only captured the last 4 minutes in HR info. Those were pretty much the numbers I was reading when I looked. They were highest after the snatches and lowest after the flutter kicks.  I’m timing for my HR to return to 100, per Chris, and will update when it hits. So far 5 minutes and I’m at 114.

 EDIT
at 16:00 I was at 104 and had to get up and do something else so I wasn’t able to finish the experiment. I was expecting less than 16 minutes, I’m guessing that means I’m not in very good condition.

Monday Morning Weigh in: 241.0

Looks familiar, right? It was last week and four weeks ago that I used this same title.

Honestly, I’m relieved I didn’t gain this week. That may be defeatist, I don’t know but I’m glad. By that same token, it is time to move on. 239 is my mantra for the week. I want 239.X next week. I have three rowing workouts planned between now and then, I’ll try to make the most of them. I’ll try to used kettlebells a bit in between and maybe some calestenics (sp?). Time to get this stone a rollin’ again.

In other weirdness, I found this crick in my back last evening. It actually felt like it was in my neck but as I worked myself with my foam roller, I douldn’t get it. Then I rolled on down my back and suddenly it popped and the discomfort was relieved. I had the same thing on the car ride in the this morning. I found if I relaxe my whole back and breathe deep and my back round as I do so, it pops. It seems to make if feel better so I’m not complaining. It’s just weird.

Heavy Weekend

I knew the gym was closed this weekend for “training”. So when I heard the local strongman promoter was coming to tow, I thought it was  a good excuse to be there. We all showed up about noon and it was raining. We did the usual warm up for Luke’s place and drug the gear out. We opened up the day with some yoke walks. I managed to work up to 650 for a 10 yard or so walk. Nothing special. Then we moved on to a farmers carry relay. 235 per hand, go as far as you can. We each got two passes. I took it about 15 feet each time, not far at all. My supporting grip is pathetic. Some of the braver souls took a run at it with the 2″ handles as well but that is simply out of my league.

We moved the gear back inside and headed out back to play with the odd lifts. Someone brought a little, concrete husafel stone but it only weighed about 150 lbs so there wasn’t a lot there. There was playing with kettlbells and some other objects. I spent most of my time with a keg. I think they said it was in the 170 lbs range. Very interesting to play around with. I was trying to strict press it overhead but the thing was really wobbly which made me wobbly.

It was good to see some of the regulars, they are always good guys. They were all able to do various strong things that remind me of how much stronger the rest of us can get.

changing gear rapidly and with out a good bridge…

I have been weighing heavy all week. What’s more, other than a couple random days in the middle of the week, I haven’t broken the plane of 240.0 yet. I’d really like to get it moving again. These last few weeks have been kind of random with a summer cold, the strongman contest, the gym occasionally being closed, and so on. I’m hoping to get back after the schedule I know and love so I can start dropping weight again.

Todays weigh in will be heavy,  I know. I’m guessing a  mid 241 weight.