TRAINING LOG: S. BAKER

https://instagram.com/p/BWTuF6SAQg8/

25 x 100m on 2m rest (1:09.9)- hot and sweaty in the garage!

500m at 19spm in 1:29.9- fairly comfortable- just working a bit of power production on rower

135lb barbell jump squats 10 sets of 3

30lb med ball push press releases 10 sets of 3

Low pulley rows- entire machine stack 8 sets of 3

Upper body bodybuilding fluff

Moving well, feeling decent

https://instagram.com/p/BVsUhzug22y/

Have a bit of a back and forth friendly competition from Poland

10 x 100m on 2min rest

Me 1:08.9
Him 1:08.5
Me 1:08.3 :D

Followed with some relatively easy "conditioning" at gym

225lb Deadlift x 10/20lb med ball slam x 10/50 jump ropes- repeat x 5 rounds with around 90 seconds between (fairly moderate work)


Tom- it is what it is- still feel I've got a lot more in me- I get better and better every week it seems- meat!

https://instagram.com/p/BVnke85B9f7/

Pretty pleased with this 10x 100m effort on 2min rest- avg 1:08.9- all strokes full slide and nice to see 1:07s popping up fairly easily- ironically feeling fairly "puny" right now- I suspect in a few days I'll be able to drop the hammer a bit more and push things along further

Afterwards some Werner Gunthor inspired lifting and jumping/single leg bounding followed by a little upper body bodybuilding fluff

Another podcast to do tomorrow!

https://instagram.com/p/BViCIzFAYRk/

25x100m on 2 minutes rest 1:09.9 at 42spm- all strokes full slide

Followed by a bunch of med ball throws

Decent work-despite being a little bit under weather last few days

https://instagram.com/p/BU-S_iqAVHx/

Deadlifts 500lbs x 8 reps no belt- not too bad after a bunch of driving- no time to drive back to California

Fueled by 2lbs of meat this am

https://instagram.com/p/BUzvACfgsD4/

Bumped up 50+ 1 min WR to 415m (1:12.2)- at just 43 spm- felt not too bad and minimal fade to 1:15 at the end so a good sign

Did a few 45 sec rate 20 reps, followed by a few easyish 100m

Expect 1:11 very soon here

https://instagram.com/p/BUfUBrTARm_/

1 min 414m again, lower SPM 44- mental lapse

https://instagram.com/p/BUfbgP7gjFq/

PR 100m but rounded to a tie (13.5, 1:07.5)

Tied both world records today (blah)


Brian-Jump shrugs like Ryan Vierra

https://instagram.com/p/BUaErm3gEMx/

So another 1 minute effort- despite only tying 414m WR- I was pleased as I was able to rate higher fairly comfortably and I am very confident sub 1:12 to happen soon (despite fade at the end)


https://instagram.com/p/BUaUtjDg0fZ/

Also pleased to follow afterwards with a very solid gym performance, with a highlight of an easy 500lb/227kg deadlift x 7 reps sans belt

I know I sound like a broken record but I am continually surprised (and happy) at how well my strength and speed are increasing on a pure meat diet- literally I feel like I'm 10 years younger with regards to performance

https://instagram.com/p/BUQOf8DgxcK/

Today was a "day off" from the hard stuff- despite this I managed a 50+ 1 minute world record row of 409 m (1:13.3) this was sub maximal with a very subdued start and easy pacing- I'd estimate around 90% with a max effort of likely 1:22.5 ish currently

Finished with 4x 300m intervals on 3 minutes rest again at fairly comfortable pace of 1:24.5 avg at 31spm

https://m.youtube.com/watch?v=fu7d_q2a1EM

https://instagram.com/p/BUISOdNg8Lu/

Today's effort- went out pretty hot- ended up tying my WR at 1:14.6 (ugggh)- but this gave me more confidence that a 1:13.x is doable soon

Thanks all for the congrats- hopefully more to come

Strategy will consist of continued better starts and a bit higher stroke rate, I thin 42spm will get me below 1:14

https://instagram.com/p/BUANXyogi4z/

Yesterday 500m in 1:15.3 to tie PR

https://m.youtube.com/watch?v=aIJgNLt5ihI

Today- all I can say is that the rowing machine never stops competing, you have to take the victory and never take off the pressure- heart breaking to go from 1:14.6 with 30m to go and end at 1:15.1- C2 I'm coming for you tomorrow, and I plan on winning!

Finished up with some 150s

https://instagram.com/p/BUATFvtA393/

https://instagram.com/p/BTzdDdvgEBz/

Decent!

https://instagram.com/p/BTuJlfsAtFX/

Nice to be back in home gym

Box jumps at 36" while wearing 50lb vest- this was actually fairly easy

https://instagram.com/p/BTuUbhtg4ta/

Then did 20 x 100m intervals on 2min rest- decent as the high altitude and lack of drag tends to hinder me-no problems from a fitness perspective

https://instagram.com/p/BTuUn6GgTmd/

Finished with 10 sets of 10 reps with 176lb/80kg KB swings

Overall decent work today

https://instagram.com/p/BTmP5rQg8YV/

https://instagram.com/p/BTmQHM_gav7/

Another 500m effort, still have quite a bit more- poor nights sleep did not help today and more than anything caused some psychological doubt which kills performance potential- still a hair faster than yesterday and another 500m 50+ WR

Hopefully good night sleep tonight and I can give a good effort tomorrow as it will be my last day at sea level for a week (then back to it)

Rest of workout

20lb med ball push press release 10 sets of 3 (max acceleration each rep)

BTN jerks at 225lbs x 10 singles

Upper body bodybuilding fluff to finish off

Thanks all!

Gary, I think eventually rate 43-45 is where I'll find my best performance, but it's not easy getting there!