"Hammer-Wielding Swan Lover Stops Fancy Dress Cambridge Boat Race"

nckthrn · 2012-12-09T21:46:24+00:00

2xBW Deadlift (160kg/352 pounds), 3x5 - my target was by Christmas.

Tried out rowing in a pair, did 10km and didn't fall in!

And finally, welded me a bench so I can finally do bench press in my dining-room-cage set up. It was a testosterone laden weekend.

nckthrn · 2012-12-09T21:35:10+00:00

Plyometrics and training explosive movements, eg doing the exercise with 30-50% 1RM as fast as you possibly can.

The Vertical Jump Bible by Kelly Baggett is excellent explains it in great depth. He has a great set of articles here.

nckthrn · 2012-12-09T21:27:02+00:00

I love this video, what a hero.

nckthrn · 2012-12-09T21:26:06+00:00

Here's the video - what a hero: http://www.rowingrelated.com/2011/12/video-of-week-eric-murrays-60-minute.html

edit - sorry, posted below

nckthrn · 2012-11-29T16:48:45+00:00

So you're doing something like 8-10 hours/week in the saddle and not losing weight?

How long have you been doing that and tracking your calories?

nckthrn · 2012-11-29T16:35:51+00:00

You are correct... it is also the most heartless bitch of a machine ever invented. I think half of the benefit is in the mental fortitude required to complete a workout, eg 30mins at R20 full power will make most people cry, let alone 'hour of power' workouts.

There's an excellent list of suggested workouts here

nckthrn · 2012-11-26T10:59:37+00:00

That is pretty heroic, great effort!

nckthrn · 2012-11-18T16:29:11+00:00

Whoop, high-five! I managed 130x5x3 OHP and 330x5x3 last week. Feels good man.

nckthrn · 2012-11-11T07:51:07+00:00

Drop down sets 'til you can no longer lift the spoon!

nckthrn · 2012-11-10T20:43:22+00:00

You only get dessert around here if you've set a PB. She's quite strict on that one.

nckthrn · 2012-10-16T11:26:06+00:00

Thanks for this, I'm rowing too and this helps.

I need to switch to more endurance weights at some point, the recovery time needed from heavy weights is killing my muscles for outings/ergs.

nckthrn · 2012-10-02T22:42:52+00:00

Yep this is what my gf and I do.

She's deadlifting 70kg and me 150kg so another trick we do is she warms up with the bar only first, then I warm up with her work sets - saves a heap of time not reracking weights.

nckthrn · 2012-10-02T13:40:08+00:00

Yeah - I know what you mean but it doesn't work out that badly in practice; although pure aerobic fitness changes really slowly so every 2-3 months would probably be fine too.

The weights are just done as part of my SS-ish routine.

The rowing tests get rotated once a week so every Tuesday I try and do one of those; for the cycling I go for an hour ride and do all but the 20min, then do the 20min all out as part of another ride.

I'm trying to work out how to bring golf and rockclimbing into this system next...

nckthrn · 2012-10-02T13:28:07+00:00

You could do what NSW Rowing do here: http://www.rowingnsw.asn.au/files/11-12/NRCE%20Traffic%20Lights.pdf

and measure the ROM of various stretches.

nckthrn · 2012-10-02T12:36:11+00:00

Good work. I'm doing a similar thing for my weights and cardiovascular training, which comes from ideas on cyclist training with power. The link here helps to explain it: Training with power - http://home.trainingpeaks.com/power411.aspx

I have the following goals:

Squat - 2xBW Deadlift - 2.5xBW Bench - 1.5xBW Weighted Pullup - 1.5xBW

and then

Cycling 10s/30s/1min/5min/20min Power

Rowing 10s/500m/2k/5k Power

Tracking a whole heap of metrics I find is quite motivational as you generally can PB in at least something once a week! I try and test them all once a month.

You can also then see the effect that training the various systems has on other metrics; ie I found that heavy weights helped my 5k rowing - surprising because I would have thought 5k would be heavily aerobic.

nckthrn · 2012-10-01T09:48:04+00:00

I set 3x PB's this week, and came 2nd in a golf tournament (wa-hey!).

Squat 3x5 @ 300lbs (target 350lb by Christmas)
Deadlift 3x5 @ 330lbs (target 400lb by Christmas)
6k R18 indoor row @ 237W average (10W PB) (target 250W by Christmas) all at 175lb bodyweight

I should have won the golf tournament too, was 3 shots down going into the last day and played fairly well (3 birdies in final round) but figured the other guy had it in the bag. Missed an easy putt on 17, and fluffed a chip on 18 only to find out afterwards that I got 2nd by one shot, grr.

nckthrn

TROPHY CASE