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TRAINING LOG: S. BAKER

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Shawn Baker View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/17 at 4:42pm
https://instagram.com/p/BTPOXUggQuz/

https://instagram.com/p/BTPahXUA5Ob/

Another 500m go- better than yesterday-barely- not particularly happy TBH- need to step up my game and switch things on a bit more

Gym time was a lot of jumping stuff- actually pleased with that at least

Tomorrow new WR or die trying
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/17 at 3:27pm
https://instagram.com/p/BTR8t0ngKTd/

Well, manage a PB and new 500m 50+ WR- ok-ish - didn't have to die to get it done, fairly pleased through 350m, but a little more fade down the stretch then I would have liked- just need to get more comfortable with the physiology of a faster start and adapt!

https://instagram.com/p/BTR8t0ngKTd/

Video of most of row above

https://instagram.com/p/BTR_4CCgias/

Just a few rate restricted 100m rows shortly afterwards to finish out short workout today!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/17 at 4:30pm
https://instagram.com/p/BTUaYdTgzcj/

The concept of giving 100% is basically just a theatrical euphemism for I pushed a little bit harder than I usually do- the fact that I only managed to tie my 1:15.8 PR today simply means that somewhere along the way I made a mistake- sure maybe I'm a little tired from doing it yesterday or the fact that I started slipping off seat a bit after 300m- but more probably in making my mental calculations regarding pace as I'm rowing I decided to ease off slightly or lost sight of efficiency on stroke number 36 or 42 or 15- it doesn't matter- the day I think I've given my all and done everything perfectly is the day I start to lie to myself and I might as well quit!!

This was followed afterwards with deadlifts 455lbs x 12 reps

Low pulley rows -entire stack 5 sets of 5

Dumbell hammer curls with 90lbs per arm 2 sets of 10 reps each arm

40lb dumbell lateral raise 2 sets of 10

Jump rope 5 sets of 100

Tomorrow !
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/17 at 9:49pm
Did another 500m row (surprise, surprise)-but just couldn't bring it today-likely deadlifts yesterday sapped a bit of power- was sitting on a 1:15.2 after 400m but that is just not fast enough for improvement and so I bailed and coasted to a 1:24 finish

I was asked to participate in a "Pro" sprint contest with a bunch of other erg sprinters and so first round is a 250m row-did 2 of them after the 500 attempt went 36.1 (1:12.2) and 36.0 (1:12) but was falling off seat-haven't tried a fast 250 since I first bought the rower and looking back to Dec of 2013 looks like my best was a 37.3-so a fair bit faster- will go again tomorrow when fresher and I think a 1:11.x should be very achievable
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/27/17 at 3:02pm
https://instagram.com/p/BTZcI_dgS1V/

A bit better effort today for the 250m challenge event- took two attempts first was 35.9 (1:11.8) but was sitting on the rail for last pull

2nd attempt a little bit better but still falling out of seat at the end- feel I can go sub 1:11.0 if I can stay in seat better

Then at gym 20lb med ball work - various throws and slams 20 sets of 5 reps - very good stuff IMO

Finished off with a little bit of upper body bodybuilding fluff
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 4/28/17 at 4:59pm
https://instagram.com/p/BTcMTf6A_ON/

Did 100x100m intervals on 2 minutes rest-full slide every stroke rate 42 avg 1:10.2 (starting to get decent-ish)- adjusted the foot stretcher to raise foot by one more hole- feel a bit more connected, hopefully can prevent the vertical lift that knocks me off the seat

Gym did lots of jumping and some unilateral leg work

https://instagram.com/p/BTccXhXAFfj/

Pretty taxing day overall today

Continue to be powered by Zerocarb diet!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/17 at 2:52pm
New season- start off with a nice 500m PR and new 50+ WR

Testing out new foot position today- somewhat nervous to up pace a bit, but actually ended up being much easier than I thought it would, next time I should be able to give a little more- hope to see 1:14s soon

https://instagram.com/p/BTjqwajg427/
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/02/17 at 3:52pm
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!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/17 at 2:11pm
https://instagram.com/p/BTo4o_Egp65/

https://instagram.com/p/BTo5E6UAbjl/

Another day another 500m WR- solid effort, low heart rate- result not quite what I want, but progress

Video shows the "fun" at the end of row

Did a few 100m intervals afterwards on 90 sec rest

https://instagram.com/p/BTo7NXlgNR5/

Now to drive back to altitude- sub 1:15 will have to wait a week!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/05/17 at 10:51pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/17 at 4:48pm
https://instagram.com/p/BTxCxDiAYxG/

Today was one of those days- not my finest hour, but got some work done!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/17 at 3:22pm
https://instagram.com/p/BTzdDdvgEBz/

Decent!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/17 at 7:48pm
https://instagram.com/p/BT7pqI0A3Zk/

Had some weird monitor stuff happen on my last rep of 10x100m intervals on 2 min rest (should of been 1:09.8 avg at 40spm)

Afterwards was able to pop off another 100m PR and new 50+ WR at 13.5 (1:07.5)- honestly feel that on fresh legs and more practice can go 13.3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/12/17 at 3:06pm
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/
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/17 at 6:34pm
https://instagram.com/p/BUDK_XrAdUA/

The pleasing thing about this effort was that I honestly was not feeling all that great today and was a little under motivated- adjusted my start a bit to more of a short stroke sequence and the row was actually almost easy-ish (for a PB anyway)- I feel I can still go a fair bit faster still, but am fairly pleased with this one- once again this is done on a 100% Carnivore diet- I have not consumed any plant food in 6 months and my performance continues to improve almost daily! I do not take drugs, hormones or supplements and I think to take drugs and hormones is cheating when it comes to athletics!

I think in the short term 1:13 is possible for me soon!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/17 at 5:28pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/17/17 at 5:09pm
https://instagram.com/p/BUNI647gdqV/

While I think a 1:14.2-3 was likely the result today, I want to see 1:13.x and thus- well you know!

https://instagram.com/p/BUNZCf3gGh6/

Finished out with some fairly uninspired deadlifting (500x 5, no belt)

Have a few minor niggles at the moment- a little bit annoying

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/17 at 7:45pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/17 at 6:28pm
https://instagram.com/p/BUVQuxtgk1r/

Stepping up my game a bit more today

At 11am I broke the 50+ WR at 410m

5 hours later at 4pm I went back and destroyed it at 414m (1:12.4)

I maintain that an all meat diet is superior- I am pushing the limits of 50 year old physiology! (No drugs or hormones required!!)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/17 at 6:29pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Brian Randell Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/17 at 10:53am
Shawn = worlds strongest Ortho.   I am going to start doing those with the trap bar, concentric only with all the BS Bodywise I have had

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/17 at 5:50pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/17 at 2:51pm
https://instagram.com/p/BUumdyLAphQ/

Back to it!!

1 min-sub optimal at 42spm- amazing how quickly skill deteriorates after a short break

A little power production work- hit a 1:26.7 spot 20spm so decent in low gear
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/17 at 8:32pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/17 at 1:38pm
1 min PB attempt- sitting on 1:11.7 at 45 sec and started pulling 1:13s- too slow abort

5 minutes later a rate 20 1 min- 1:29.7

A few starts- meh

Need to quickly get avg down to 1:10.8 and hold below 1:11.3 until 50 seconds to make it happen- gotta bring it next time
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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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/17 at 5:57pm
https://instagram.com/p/BVDW7Kzg5kM/

More stuff 10x100m on 2 minutes at 1:09.6

5x 30sec at 20spm 1:28

Fairly decent work today
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/17 at 3:37pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/20/17 at 7:01pm
https://instagram.com/p/BVlGIy7gUuw/

Still a bit off a cold and thus not interested in taxing lungs so just a few 100m reps- hit a new PR and 50+ WR 13.4 (1:07.0) on third rep) then off to gym

Deadlifts 500lbs x 4 reps

Jump shrugs 315lbs 10 sets of 3, 225lbs 5 sets of 3

24"box jumps holding 60lb dumbells in each hand 10 sets of 2

Gym strength down due to illness, which is encouraging for 100m row in that I think when Strength returns 13.2-3 is not out of the question
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/17 at 8:44pm
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!
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