TRAINING LOG: S. BAKER

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

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!

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

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

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!

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!

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!

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)

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!!

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

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!

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...)

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!

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!!

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