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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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So, used a new gym machine for a change of pace- managed to hit the target stroke rate 24, but just a hair too slow Followed with 30lb med ball push press releases 5 sets of 5 (ball getting to 14-15 high Next 135lb jumps squat triples/5 consecutive broad jumps--x 5 sets Finally 135lb hang power snatch triples/5 consecutive broad jumps Nice workout |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Spent 12 hours in car yesterday with dog driving back to New Mexico and back up to altitude
Did some easy lifting first today as I was not quite ready mentally to start out with the rowing first Cambered bar bench- just up to 255lbs (was not quite feeling like going for a heavier lift today)- then down to 205lbs x 5,5,5,5,6 reps Then some plyo push-ups on 12" boxes 5,4,3 (boxes a little too high today) 20lb med ball bench press "releases" as high as possible 3 sets of 10 reps Cambered bar giant drop set with 135-95lbs x about 40 reps or so Came back a few hours later for row 1k easy wu 1k at 24spm target 3:02.0 (1:31.0) DF 199 200m splits 1:31.0 @ 23spm 1:29.5 @ 25spm 1:30.7 @ 25spm 1:32.2 @ 24spm 1:33.7 @ 26spm Total 3:02.9 (1:31.4)@24spm Definitely felt altitude over last 300m or so and with about 50 meter left when I saw it was not going to happen let off just a hair- probably could have gone 3:02.5- overall not going to beat myself up too much given a 5,500ft altitude change and was happy to hit the targeted stroke rate (and in fact could have taken 1 more stroke and still hit 24spm on monitor)- will actually be heading back down to sea level on Sunday so will see if i can push physiology a bit here over next few days) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k
200m splits 1:29.2 @25 1:30.0 @25 1:31.5 @25 1:32.2 @26 1:32.0 @26 Avg 1:31.0 @25 DF 199, altitude 5700ft Wanted to be around 1:30.0 for first 500 then be able to hold 1:32.0 for last half Got time but missed desired stroke rate (24) But overall ok with ability to keep split down- heart rate also lower today as well Unfortunately a bit of a family health crisis means I have to hop back in car and drive right back to California today (another 12 hours with the dog! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok, after just over 2 weeks and about 15 attempts, finally hit the target of 3:02.0 @24spm for the 1k- drag was at 199 and used the gym model E rower out here in California (sea level)- got a fairly decent cushion from a stroke rate perspective through the first 600 meters which allowed me to rate up slightly at the end and still hit 24 spm- was pleased to go well under 3:02 (3:01.4) and am glad to finally have got this monkey off my back- now to bump up to 26spm and look for 2:58.0 (I hope it doesn't take 15 tries as these are fairly tough, both mentally and physically) Did a 1k cool down (also did a 1k wu prior) Then on to some lifting Jump squats with 185lbs x 3/5 consecutive broad jump (traveling around 40-45ft for series)- did 10 sets of these (really enjoy this, but people in gym likely think I'm a nut) 30lb med ball push press releases to about 15 ft high 10 sets of 3 30lb med ball overhead to wall slams 10x3 30lb med ball ground to air (around 20 feet high) 10x3 30lb med ball overhead to ground slams 10x3 30lb med ball chest pass to wall 10x 3 Every throw/slam is as hard as possible targeting maximal power and acceleration Very solid workout today IMO I have been extremely low carb over last few weeks and today was no exception- 8 raw eggs (blended with cinnamon and whey protein) for breakfast- most days it's meat and eggs- continue to feel quite good and perform arguably well |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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First attempt at a rate 26 spm row for the 1k- eventual target is 2:58.0, but today had 3:00.0 in mind- the gym had two new model E rowers, the one I used today is not as good -already getting dirty and feels like bungy might already be a little stretched as I felt it was harder to connect with machine today. That being said this was done fasted and first thing in the morning as it was the only chance I'd have today- needless to say, it was a poor effort and my rating was a bit all over the place- need to get used to rate 26 and figure out a decent drag factor for this rate, also will hopefully use other machine next time- DF was 199 today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok, switched rowers at gym to the "nicer" one- was looking at hitting 3:00 flat at 26 today (with 2:58 being eventual goal) Not too bad- just off by a hair Did an easy 1k wu prior and 1k cd afterwards Took about 5 minutes then on to some deadlifting Up to 500lbs for 5 singles (no belt, Oly shoes)- decent work -got them all and back felt decent- this is kind of the minimal acceptable level of strength i like to maintain with this Finished with 80lb KB (biggest in gym) 1arm swings 5 sets of 20 reps -alternating arms each swing- these feel super light compared to the 176lb KB I usually use |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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So so today- back a little fatigued from deadlifts yesterday so probably limited power a bit-took 80 strokes instead of 78 from yesterday- heart rate a little lower DF essentially same at 198 Did easy 1k wu and cd Then on to some explosive work Jump squat triples at 185lbs/5 consecutive broad jumps (40-43 feet)--5 sets 50lb med ball push press release triples/5 consecutive broad jumps--5 sets 135lb Hang power snatches x3/5 consecutive broad jumps--5 sets Fair amount of jumping volume (75 broad jumps)- felt nice and explosive for the most part- was still a little fatigued from the row at the beginning-so not completely ideal, but I recovered after a few sets so that I could really focus on staying explosive (the point of the workout!) Carb intake continues to be extremely low (below 20gms per day) Tomorrow hopefully will suck it up and dip below 3 minutes |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Unplanned drag factor experiment- gym has 2 model Es that are still clean enough to get over 200 on drag factor- unfortunately these were being used for a "group fitness" type class and so I had to use one of the 2 older rowers (about 1 year old but dirty- DF top out at 111 and 149- used the 149 one for my 1k- did a bonafide hard attempt but best I could do was 3:06.3- really struggled to pull below 1:30 at all saw just 1 stroke go 1:29- contrast to generally seeing some 1:25-6 at the higher drag factors- so I lost 6 seconds on the 1k by going from DF 200 to 149- to be fair I am still a bit sore from deadlifting and had a relatively poor nights sleep, also I was fasted this morning- but despite this I doubt I could get much below 3:05 at this rate (27 this morning) with the lower drag- my thoughts are that my stroke takes longer to develop max power and I use relatively more of my stronger back than what more typical rowers do. That is to say rather than a sharp leg dominant acceleration I see more of a gradual increase in force that peaks later in the stroke and relies more on my back strength- higher drag likely makes this more favorable for me.
Went on to do some 30lb med ball push press releases 6 sets of 3 reps Then behind the neck jerks to just 245lbs followed by 5 singles at 225 Then power cleans to 250lbs x 5 singles Overall fairly easy one today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back on decent rower
1k 200m splits 1:28.0 @26 1:29.5 @27 1:31.0 @26 1:31.2 @26 1:30.2 @28 Avg 1:30.0 @26 (3:00.1)- saw 3:00.0 at end but monitor rounded up :shock: DF was at 205- not too bad despite another poor night of sleep Followed with 185lb step ups to 12"box (3 each leg)/one legged bounding x20m x 5 sets 185lb squats to 12" low box x 3/sled pushes with 3x 45lb plates loaded x 40m (20 there and back) x 5 sets Hamstrings really got blown up with these- good stuff! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Meh! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Well, under 3 minutes at least- took 1 stroke too many to get a 26 on monitor :shock: DF was 205 Still, it's an improvement 1k easy wu/cd Power cleans 225lb/5 consecutive broad jumps (traveling 40 ft)--- 5 rounds Squats to low (12") box 225lbs x 3/sled pushes with 180lbs added to sled x 40 meters--- 3 rounds Solid worked- fueled by 8 eggs for breakfast and a 16oz ribeye served as a post workout supplement! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Only work today Pretty suboptimal- sleep poorish yesterday and legs a bit cooked from sled work yesterday (ultimately will include more sled work, when available, as I find it to be an excellent leg exercise and will probably translate a bit to rowing- really used to enjoy pulling trucks and cars back in my "strongman" days! Today I knew it was over after the first 300m as I need to be 1:29.0 through 500m, but today was not going to happen- last 200 was just a cruise (might have gone 3:00.8 or so if I pushed it but still way off target (2:59.5 or so) 205 DF Tomorrow will be another hard day and then Tuesday is a travel/rest day |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k easy wu
Nice to see a 26 on the screen for the spm- making progress and got after it right out of the gate (which is what I need to do- to get a 1:29.0 avg @26 I'll likely need to be 1:28.0 through the first 500m- legs better today and a bit better sleep helped Again almost no carbs today After row easy 1k cd then on to deadlifts Single at 500lbs x 3 sets (no belt, Olympic lifting shoes) then down to 405lbs for an easy set of 10 reps 60lb med ball throws- ground to sky in a snatchlike motion (ball getting about 10-11feet high 10 sets of 3 reps 30lb med ball push press releases- ball getting 15-16 ft high 10 sets of 3 Decent one today! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Little by little- not too bad! Need to dig a bit harder from 400-750 meters Hang power snatches 135lbs x3/5 consecutive broad jumps 42-45 feet (felt pretty decent today) 1 arm KB swings 80lbs 3 sets of 20 (10 each arm alternating) Short but decent work |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another quick one (had to take an unplanned day off yesterday)
1k wu 1k at 26spm DF 205 200m splits 1:28.7 @ 25 1:28.7 @ 27 1:29.2 @ 27 1:31.7 @ 26 1:30.5 @ 28 Avg 1:29.8 @ 26spm (2:59.7) Just a hair quicker than last time, tough work but bit by bit will keep hammering away 1k cd Then Double leg bounding 5 jumps x 3 sets (40-42 ft) legs a little weak from row so not ideal Sled pushes with 185lbs added to sled 40m x 3 sets- tough work 20lb Med ball overhead to wall throws- 5 sets 5 reps 20lb medball overhead to ground slams 5 sets of 5 20 lb med ball chest pass to wall 5 sets of 5 Again all med ball throws done with maximum acceleration Not too bad 1 more 1k tomorrow then back to altitude for a bit- would like to see 2:59.5 or less tomorrow (I suspect I'll probably need to bump drag up a bit) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just time for a quick one Did easy 1k wu Then on to the usual- bumped DF to 210- felt a bit more connected here-26spm, better finish- last 20 strokes wee nice and long (when I get to 58 it's my cue to push to the end for final 20, might need to start push a little sooner maybe 22 strokes next time)- continuing to make incremental progress with most attempts- just need to stay focused mentally so I can keep digging deep-poor sleep last night, but still a bit bettter (2:59.5 but monitor rounded up to 2:58.6 :cry: :evil: ) Will spend next 9-10 days back at altitude so we'll see how much it knocks me back- likely will continue to creep up the drag a bit as well- and again minimal carbs today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back up to 5700ft altitude- 1k attempt- definitely felt the altitude change by about 500m and ended up 4 seconds slower than yesterday's sea level effort (concept 2 spots people about 2 seconds per split at the Denver qualifying regatta for altitude so this seems fairly close, although my desire to dig super hard at the end was definitely blunted by seeing the slowing of the split as I got past 500 meters-DF was same 210 as yesterday Did some easy-ish cambered bar benching and some curls- finished with 176lb in swings x 20 reps- fairly easy Have around 7 workouts at altitude before another sea left stint This is my 41st hard 1k row in the last 50 days!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Hang power snatches to 175lbd Power cleans to 255lbs Ok, need to get some more motivation- return to altitude a bit draining |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another high altitude 1k- a bit better but still tough (despite relatively lowi-ish heart rate) DF was 210 which felt strangely heavy today??- last 300m tough as I don't have that top gear at altitude yet (hopefully a few more days) Finished with these deadlifts https://m.youtube.com/watch?v=dVzReFKyxoM So 405lbs x14 reps (no belt, Oly shoes) fairly comfortable and should have done 15 but felt that I'd have to strain a bit to get it and would rather not risk tweaking it so I shut it down! Another short, but effective workout Edited by Shawn Baker - 10/12/16 at 3:27pm |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just time for a 1k row (1k easy wu/cd)-DF was 210- rated just a touch high (still targeting 26) 3:01.8 (technically my best time at altitude)- still struggling down the home stretch 3 more goes at altitude then back out to sea level next week |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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So obviously not a good one, saw that I was not going to improve after I got to 800m and then just lost the will to push it out so I basically crawled to finish- mentally a bit distracted today Got a little bit of cambered bar bench pressing done-up to 260lbs, then 205lbs 5 sets of 5, 135lbs x 20 20 hanging leg raises Not my finest hour! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k row in 3:05 at 26spm- another poor effort
176lb kb swings x 5, 36" box jumps x 3--- 5 rounds 8 year old daughter Emmie did same with 35lb KB/24" box jumps |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Took Sunday off and played with kids all day! Yesterday spent 12 hours driving out to California (and back to sea level)
1k easy warmup Followed by 1k at 26 Quite a morale boost to have the extra oxygen and despite the fact that I had a fairly poor nights sleep managed a fairly decent r26 1k 1k easy cool down Jump rope x 100 205lb jump squats x 3/5 double leg bounds (40-45 feet)--- x 5 rounds 135lb hang power snatches x 3/5 double leg bounds (40-45ft) x 5 rounds 20lb med ball overhead to wall slams at max acceleration 5 sets of 5 20lb med ball overhead to ground slams again at max acceleration - 5x5 Decided that in the interest of time I will accelerate my training plan for 1k as I still want to have some time left for 500 m/1min PB attempts before I turn 50 What it will likely mean is that I'm going to scale down to a 2.5 second increase per 2spm (so 2:59.5 @26, 2:57.0 @ 28 etc...) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Better sleep last night- target was just to get the 2:59.5 @ 26spm out of the way- thought I had it but missed by 1/10th of a second- just need a touch more oomph next time 1k wu/cd Rest 5 minutes then on to deadlifts Easy single up to 500lbs (double overhand hook grip, no belt, Oly shoes) Then down to 405lbs (intended to do 15 reps but forgot to put on straps so grip gave out at 10 reps-again DOH hook grip) then did sets of 8 and 7 for a total of 25 reps at 405- dropped diwn to 315lbs and did 3 sets of speed deadlift triples Finished with sled pushes 5x45lb plates x20m then 4 x 45lb plates x20m then 3x45lb plates x20m- all done with no rest in between (pretty brutal as floor fairly high friction in certain areas) Repeated with 4,3,2 plates then 3, 2,1 plates Definitely a solid one today!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Yesterday spent the day putting together a bunch of Swedish furniture (Dante's 4 circle of hell)- no time to get a workout in and also was pretty fatigued from previous days sled work and deadlifts (mostly the sled though) Decent sleep last night, breakfast of 7 eggs, blended up with whey protein, heavy cream and cinnamon! (Fairly typical breakfast as of late)- carbs are around 20-50gm daily with some days being close to zero (meat and eggs only) Felt fairly good today, but not much time to train- flipped on the "get it done switch" and comfortably got past the 2:59.5 at 26spm target-(felt I could have dipped below 2:59.0 today if I really dug, but left a little in the tank) DF was 210 1k wu/cd (at 2:30, 20spm) Did some power cleans just to 225lbs x 5 singles as I was still feeling the row (again not ideal but as my focus is on rowing I put it first in the workouts- generally well recovered by about 15-20 minutes- so first few exercises tend to take a bit of a hit Finished with 3 plyo-push-ups off 10" boxes directly followed by 5 double leg bounds traveling around 42-45 feet--/ 5 rounds of these- short but fairly solid one again! Now get to move on to 28spm on row and will look for 2:57.0- things will start to get fun now as I should start hitting PRs every workout soon, which will be fairly motivating (last time I did a free rate 1k PR attempt was about 2.5 years ago with Xeno Müller yelling encouragement-this was done after a long training session and on a whim- I was probably rating around 34-36, but didn't get a photo so not totally sure- also was a pretty bad fly and die as I recall)- hopefully now I'm in a much better position to beat that, then hopefully can creep down below current 50+ 1k WR, and then maybe 40+ AR- for now! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k easy wu/cd at 2:30 20 spm Ok, first go at 28 spm conservative target of under 2:58.4 (old PR)- kind of a feeler row at 28- overall fairly comfortable, left drag at 210 and felt like it seems like it's getting to a fairly sweet spot for both pace and rate. That's all for today- will repeat again tomorrow and try and get a bit below 2:58 (hopefully knock out the 2:57.0 fairly quickly and then rate up to 30spm) Post work out food was 2 big ribeyes!! (About 3lbs worth) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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A lazy rainy Sunday wanted just hang out but got work to do!! 1k easy wu/cd (standard 2:30 @ 20spm) 1k again at 28spm - tied time from yesterday- stroke rate was a hair less- really went out pretty hot and was a bit surprised, just took it a bit too easy from 500-750, finish was decent though- have 2 more goes before I go back up to altitude again- will try and flip the "suck it up buttercup" switch before I leave and get that 2:57.0 Finished with some upper body body building fluff (need to do it from time to time) Thanks Steve and Siebe- still quite a bit of work to do!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Standard 1k wu and cd at 2:30 20spm Decided to just tough it up a bit and knock out the 2:57.0 @28 spm- hit it on the nose- stayed fairly strong through the middle and a solid finish-DF at 210- fairly pleased and still some more in the tank at 28 but now going to bump up to 30 spm and look for 2:54.5 Jump rope x 100 then Behind the neck jerks to 245lb single/5 double leg bounds (40-45ft of travel) x 5 rounds- these felt nice and the jumping reinforced the foot speed for the jerks Overall body feeling pretty darn good Once again fueled by very few carbs (about 20 gm today -8 eggs for breakfast) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k wu/cd First go at rate 30 (again just a feeler, poor sleep last night and a bit distracted)- so/so- this should be 88 or 89 strokes, lost count after 500m and just got a bit sloppy (might need a bit more tension in the system via upping drag, currently 210) Still 2:56 is a "pr" so can't complain too much Finished with a bunch of 30lb med ball slams and throws |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just a 1k today- no time or really much desire for anything else today 1k wu/cd at the usual 2:30/20spm Better effort today- managed to respect rate cap of 30spm and was a bit better focused- had 2:55 as target- wasn't really in the frame of mind to really get after it and get the 2:54.5 eventual target for 30 spm- was fairly well positioned for first 5-600m and kind of coasted mentally until the last 20 strokes (around 250m to go) that is my switch to dig down and try and force more power into the strokes-legs were burning pretty good for last 10 strokes- takes some discipline to not rate up and keep the power going and the stroke long. Actually held up at end and didn't pull a stroke with about 7 m to go as I was worried about busting rate cap- so likely 2:55.2-3 if I had took the extra stroke, This is another "PR" but I don't consider it a PR effort as i am intentionally rate capping these and am patiently trying to bring up my efficiency at each rate increase, But it is still fairly hard work nonetheless Unfortunately driving back up to altitude tomorrow- so day off and then about a week of altitude (worse times) training before I return to sea level and get back after it- hopefully I can get to where I want to be by mid November This was done again with almost zero carbs today |
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