Sprints and Stuff- training/questions 1k and below

GJS · Post by **GJS** » March 4th, 2017, 2:56 pm

Nice piece, Shawn.
That angle and the broader inflammatory one really demands investigation.
What's your thinking on collagen hydrolysate? A sticking plaster for those still consuming garbage and sweet, sweet chocolate? Something a little more worthwhile?

Shawn Baker · Post by **Shawn Baker** » March 4th, 2017, 7:49 pm

Kind of a recover-ish day today

Started this morning with a 30 minute ice bath

Ate 1.5 lb chuck roast and 1lb of bacon

Then just a little bit of light training

High box squats 315lbs x 20 reps x 10 sets (about 3 min recovery between sets, heart rate to 170 on last few sets)

https://m.youtube.com/watch?v=7WysumUUEwM

GJS- thanks about article

Honestly, the more I research it, the stronger I believe that avoiding the inflammatory processes are far better than trying to mitigated it later (often minimally effective and a waste of money)

Shawn Baker · Post by **Shawn Baker** » March 5th, 2017, 4:32 pm

Some exlosivitey training

Row 1k wu

Jump Rope x100

Snatch grip high pulls @ 225lbs 10 sets of 3

Vertical jump testing x about 15 attempts- getting to right at 30"

Military strict press 95lbs x 20, 10 reps

Dumbell curls 60lbs x 40 reps ( 20 each arm)

A little training with my 9 year old daughter at the end

hjs · Post by **hjs** » March 6th, 2017, 6:34 am

https://www.instagram.com/p/BRSvEhchhnk ... loch&hl=en

Going for sub 1.10.5 from Leo Young in 1991.

lwtguy · Post by **lwtguy** » March 6th, 2017, 11:27 am

hjs wrote:https://www.instagram.com/p/BRSvEhchhnk ... loch&hl=en

Going for sub 1.10.5 from Leo Young in 1991.

Isn't there some controversy as to the accuracy of that record?

hjs · Post by **hjs** » March 6th, 2017, 12:03 pm

lwtguy wrote:
hjs wrote:https://www.instagram.com/p/BRSvEhchhnk ... loch&hl=en

Going for sub 1.10.5 from Leo Young in 1991.
Isn't there some controversy as to the accuracy of that record?

Yes and no. Was it done? Yes, for a big crowd. Leo trained a full year for that attempt. In which he surpriced himself a bit.

It was done on a older model pm, the current in those days. It could be that those pm s calculated the power a bit differently, and ofcourse the faster, the bigger the difference. That pm could not messure below 1.07, if so you got faulty readings. Leo had to start out "carefully", 1.07 was not his max.

Still, its the record, a few guys now pulled times around 1.12 and are going for it.

2k record is also getting stale, shows, to me, that people already are pretty close to human max. If someone could break that record, he certainly would. Would make you king of the mountain.

lwtguy · Post by **lwtguy** » March 6th, 2017, 2:40 pm

Wadell certainly was an animal. We will probably continue to see marginal improvements on the WR for 2K's as time goes on, but probably no more than a few tenths of a second at a time.

I think the older C2 models have more drag, as the fan is completely exposed. Wouldn't that help for a 500m sprint?

hjs · Post by **hjs** » March 6th, 2017, 3:11 pm

lwtguy wrote:Wadell certainly was an animal. We will probably continue to see marginal improvements on the WR for 2K's as time goes on, but probably no more than a few tenths of a second at a time.

I think the older C2 models have more drag, as the fan is completely exposed. Wouldn't that help for a 500m sprint?

Don,t think that model had more drag. Also if 500m needs max drag? Don,t think so. The guys pulling 1.12 did not all use super high drags. Those guys pull sub 1.05 max pulls, its always the last 100 that is the weak link.

lindsayh · Post by **lindsayh** » March 6th, 2017, 5:35 pm

lwtguy wrote:I think the older C2 models have more drag, as the fan is completely exposed. Wouldn't that help for a 500m sprint?

Leo Young may be lurking and tell us (again) but I think his drag was less than max. He certainly did a lot of training with a low rather than high drag from memory.
Unfortunately his best account of training and the day was lost with the old UK forum. As henry says one of the big problems was not to go too fast - he had to stay in a very narrow band without going below 1:07 or so.

hjs · Post by **hjs** » March 6th, 2017, 5:53 pm

lindsayh wrote:
lwtguy wrote:I think the older C2 models have more drag, as the fan is completely exposed. Wouldn't that help for a 500m sprint?
Leo Young may be lurking and tell us (again) but I think his drag was less than max. He certainly did a lot of training with a low rather than high drag from memory.
Unfortunately his best account of training and the day was lost with the old UK forum. As henry says one of the big problems was not to go too fast - he had to stay in a very narrow band without going below 1:07 or so.

Yep Lindsay, he covered the fan to get really low drags. This way the fan can go really fast. On my pm the numbers go off though, I can easily pull sub 1.00 paces.
And the erg sounds like a jet

Shawn Baker · Post by **Shawn Baker** » March 7th, 2017, 12:24 am

More non-rowing stuff (eventually get back to it, but focus at moment is more towards putting on some muscle

1k wu row

Cambered bar bench press to 275lb x 1, 225lb 5 x5
'
Ring rows 5x5

Pull-ups 5x5

Had to refrain myself from doing some conditioning stuff

That's it

Put down 4.5 lbs of meat today!!

Shawn Baker · Post by **Shawn Baker** » March 8th, 2017, 4:52 pm

Yesterday forgot to log- but basically a bunch of medicine ball throws and slams and some conditioning

Today

1k row warm up

Cambered bar bench to 280lbs (my previous best with that bar is 290lb done when I was about 50lbs heavier so strength is definitely improving)

Then down to 185lbs x 5 sets of 10 reps

176lb KB swings x 35 straight reps (a new lifetime PR, previous best was 28 I think)

Finished with 15 second treadmill sprints on 40 degeee incline x 5 reps

Nearly 3 months on zero carb diet and I continue to make steady improvement in both strength and body composition (also general health is excellent)

Shawn Baker · Post by **Shawn Baker** » March 9th, 2017, 5:56 pm

1k wu row

Jump rope x 100

18" depth jumps x 25

185lb jump squats

500lb high box squats 3 sets of 10 reps

135lb 18" step ups (10L/10R alternating) x 3 sets

Solid work- work capacity and strength continue to be great, hopefully back on rower in a few more weeks

Food today so far 2.5 lbs ribeye steak!!

Shawn Baker · Post by **Shawn Baker** » March 10th, 2017, 7:38 pm

Continuing along

Row 1k wu

Jump rope x 100

12" drop push-ups 5 sets of 5

Cambered bar bench press to 285lbs single (5 year PR!)

Then 205lbs x 8,7,6

Ring chin ups 8,7,6

60lb dumbell hammer curls x 1 set of 15 reps per arm

Airdyne bike sprints 3 x 20 seconds at max intensity on about 3-4 minutes recovery (video below)

https://m.youtube.com/watch?v=RqMfZgC85Ls

About 3 months along on zero carb diet- currently going around. 4-5 lbs of meat daily, despite lots of calories remaining lean (pic below) getting stronger, great recovery and high intensity in gym, health is top rate as well, 50 years old , no hormones or drugs required

hjs · Post by **hjs** » March 11th, 2017, 5:56 am

New Wr 50 1k posted... 2.52,9

Concept2 Forum

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