What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

Re: What Training Have You Done Today?

Postby JMac » August 11th, 2017, 8:28 am

Anth, it might be worth trying a cycle of the stronglifts 5 x 5 program if you've never done it before.

It focuses on all the compound movements (Squats, DL, BP, OHP, Rows). Builds strength and muscle if you follow it all the way through (traditionally 10 weeks).
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Re: What Training Have You Done Today?

Postby Anth_F » August 11th, 2017, 9:13 am

JMac wrote:Anth, it might be worth trying a cycle of the stronglifts 5 x 5 program if you've never done it before.

It focuses on all the compound movements (Squats, DL, BP, OHP, Rows). Builds strength and muscle if you follow it all the way through (traditionally 10 weeks).


I have read good things about that program. Some moved over from that on to the Wendler plan, they did have good things to say about the Wendler plan but also some critique too. They end up reverting back to the 5 x 5 program because there is more training involved. But found if they hit a wall they would jump back on the 3-2-1.

Really pressed for time today so just a quick blast out on the erg to get the HR pumpin.

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Then 6 mins on the Power Plate'
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Re: What Training Have You Done Today?

Postby Parky » August 11th, 2017, 9:57 am

I don't know what you are doing on the Plate, but my method is just to sit on the plate for the glutes and rock your RRR's from side to side, a bit further back for the hamstrings, a half-plank for the thighs, rolling slightly to the sides. For the calves, 30 secs toes out, 30 secs toes straight forward and finish off with 30 secs toes in, all rising to your toes and dropping into squats and back up, holding weights if you wish. Hope this helps.

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Re: What Training Have You Done Today?

Postby Anth_F » August 11th, 2017, 12:13 pm

Parky wrote:I don't know what you are doing on the Plate


Parky


All kinds of stuff, some of which you don't really want to hear about.

Gotta be honest... i've developed some kinda fetish with it :mrgreen:
"I don't have time" is the grown up version of "my dog ate my homework"

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Re: What Training Have You Done Today?

Postby Gammmmo » August 11th, 2017, 12:28 pm

Anth_F wrote:
Parky wrote:I don't know what you are doing on the Plate


Parky


All kinds of stuff, some of which you don't really want to hear about.

Gotta be honest... i've developed some kinda fetish with it :mrgreen:


with or without the missus?
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Re: What Training Have You Done Today?

Postby Anth_F » August 11th, 2017, 12:31 pm

Gammmmo wrote:
Anth_F wrote:
Parky wrote:I don't know what you are doing on the Plate


Parky


All kinds of stuff, some of which you don't really want to hear about.

Gotta be honest... i've developed some kinda fetish with it :mrgreen:


with or without the missus?


Hellzzz nawww... ain't no way she's gonna come between me and my power plate :D
"I don't have time" is the grown up version of "my dog ate my homework"

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Re: What Training Have You Done Today?

Postby Rod » August 11th, 2017, 2:02 pm

10k Time Trial

Total Time.........38:29.9
Average pace......1:55.4
33 spm
DF.....115

That's 20.7 seconds faster than 2 weeks ago so moving along nicely. :D

Problem is....how much faster can I go next time?.....Hmmmmmm.... :?
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Re: What Training Have You Done Today?

Postby Edward4492 » August 11th, 2017, 3:53 pm

Very solid work Rod! I'm still mostly OTW, but have been adding in some erg sessions. Building endurance for the fall head races. Curious to see how it transfers to the erg.
Last night: 35min erg at 2:12 pace
Today: 6k in the double with Marianne, lots of drills and easy rowing
5k in the 1x. Did 4k at 2:35 pace/ 18r

Pretty happy with the 4k. Target for the head races was 2:30 pace at a 26r, the 2:30 is looking soft now, 2:20 looks do-able with no head wind. Would like to break 20min for 4k, again looks realistic if the conditions are favorable.
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Re: What Training Have You Done Today?

Postby Parky » August 11th, 2017, 6:17 pm


All kinds of stuff, some of which you don't really want to hear about.

Gotta be honest... i've developed some kinda fetish with it :mrgreen:


with or without the missus?[/quote]

Hellzzz nawww... ain't no way she's gonna come between me and my power plate :D[/quote]


The advantages of the Power Plate are that there is NO foreplay required and no messing about with bodily produced fluids.

Just don't sit on your 'Nads!

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Re: What Training Have You Done Today?

Postby Anth_F » August 11th, 2017, 6:22 pm

When i sit on my backside on there i love the vibrating sensations through my body

My bad? :lol:

Rod wrote:10k Time Trial

Total Time.........38:29.9
Average pace......1:55.4
33 spm
DF.....115

That's 20.7 seconds faster than 2 weeks ago so moving along nicely. :D

Problem is....how much faster can I go next time?.....Hmmmmmm.... :?


Hi Rod, really solid work there and a very good time. 33 spm over 38+ mins ain't no joke.
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Re: What Training Have You Done Today?

Postby lindsayh » August 12th, 2017, 5:48 am

very nice 10km rod especially at 33sr - you will be a real weapon after next birthday

Friday rest
sat PM
2k w/u and c/d @2:12
10x 2'/2'R @1:45.0
sr31 DF131 302w mhr166 rpe9/10 - hard session but a bit slower than I would like but realistic I guess
First @1:46.1-->>2@1:44.8 and last @1:42.9

(terry was @1:50.5)
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PBs 1 min 362m ('15), 500m 1:25.4 ('14), 2k 6:46.1 ('15), 5km 18:07.9 ('16) HM @1:59.2 ('16)
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Re: What Training Have You Done Today?

Postby Gammmmo » August 12th, 2017, 8:18 am

12.5K@2:01.5 - every other 500m working on shortening my stroke and increasing spm
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Re: What Training Have You Done Today?

Postby Anth_F » August 12th, 2017, 11:43 am

Another solid day in the weights room :twisted:

3x10 barbell deadlifts
3x12 barbell standing overhead shoulder presses
3x10 clean and jerks
3x12 barbell pendlay rows
3x12 ab rollouts
10 mins on the Power Plate

Tabata on the erg planned for tomorrow, 8 rounds of 20' on 10' off.
"I don't have time" is the grown up version of "my dog ate my homework"

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Re: What Training Have You Done Today?

Postby Parky » August 12th, 2017, 12:02 pm

Anth_F wrote:Another solid day in the weights room :twisted:

3x10 barbell deadlifts
3x12 barbell standing overhead shoulder presses
3x10 clean and jerks
3x12 barbell pendlay rows
3x12 ab rollouts
10 mins on the Power Plate

Tabata on the erg planned for tomorrow, 8 rounds of 20' on 10' off.



How are the legs feeling now, Ant_F?

(Or is it just sensual?)
:lol:

I just burnt out 1hour on the erg today, 13905, which is quite a bit down on last year. :cry:
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Re: What Training Have You Done Today?

Postby Anth_F » August 12th, 2017, 2:35 pm

Parky wrote:
Anth_F wrote:Another solid day in the weights room :twisted:

3x10 barbell deadlifts
3x12 barbell standing overhead shoulder presses
3x10 clean and jerks
3x12 barbell pendlay rows
3x12 ab rollouts
10 mins on the Power Plate

Tabata on the erg planned for tomorrow, 8 rounds of 20' on 10' off.



How are the legs feeling now, Ant_F?

(Or is it just sensual?)


:lol:

I just burnt out 1hour on the erg today, 13905, which is quite a bit down on last year. :cry:


Legs are feeling good, buts it's still very early days yet. I'll know more in a couple weeks, after enough hard erg interval training sessions. They take their toll on the legs!!! But i am liking getting on the power plate after lifting work etc :)
"I don't have time" is the grown up version of "my dog ate my homework"

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