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TRAINING LOG: S. BAKER |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://instagram.com/p/BTxCxDiAYxG/
Today was one of those days- not my finest hour, but got some work done! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://instagram.com/p/BTzdDdvgEBz/
Decent! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Brian Randell
Senior Member Joined: 3/18/15 Location: Tulsa Oklahoma Status: Offline Points: 367 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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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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