What Was Your Work Out Today?

full body split, was frakking ohp day again.

only managed:
OHP - 1x10, 1x7, 1x6
deadlifts - 3x8
lat pulldowns - 3x10

65 minutes treadmill

i wish i could do pull-ups rather than lat pull-downs, just not strong enough. i don't know if it has anything to do with the bar i use to attempt my pull-ups isn't straight horizontal, it kinda curves like bike handlebars?

leg press, hamstring rollouts and lank roll outs on swiss ball. Wall sits with the ball too. Tricep press ups. Horizontal pull with cable thing (technical term!) and some bent over rows. Managed to drop the 30 kilo barbell down my shin as well. ITs very sore now.

Chilled out Wednesday

30min early morning sprint session with PT. Ran faster than I think ive ever run before

1hour piyo, getting so much more flexible. Actually got elbows on floor during the straddle stretch at the end

9/25
am
Yoga
5 Tibetan Rites (15 rounds each rite working towards 21)
Strength
Handstand Pushup - GTG
5 x 1 (5)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat
5 x 8 (40)
Conditioning
Jump Rope - 45s on 15s off x 15
Meditate


afternoon
Strength
Pull-ups - GTG
4 x 6 (24)

pm
Conditioning
Jumprope - 3min on 1min off x 6 (18) min

Cleaned all around the house and yard from 10:00AM to 2:30PM. Feel nice and spent just like after a good workout. Will get some more exercise in my room tonight as well.

Krav Maga belt test last night. Very tough but I felt better than during my stripe test earlier this week. And I passed!

got my 10k steps in yesterday, and a 15 min session on the rowing machine. weight workout tonight, and my usual 10k today.

Today will be chest. Bench/incline DB/cable flyes/sledge tire hits as cool down

3.5 miles run... well okay... jog walk... but hey.. I am walking less and running more.

AnnPT77 wrote: »

More intense than usual spin class (substitute instructor who's a firecracker ), with multiple visits to HR > 85% (by heart rate reserve; 90%+ straight percentage), so getting a little HIIT-y . Good fun!

Here's the bad thing: I was watching HR on the bike monitor, didn't realize I failed to hit the Garmin's start button after selecting indoor biking, so I lack complete data to feel all warm and fuzzy about. With no exercise recording, the HR sampling isn't granular enough to satisfy. I did blow past 2x my default 150 weekly active minutes goal, with several days left in the week, so there's that.

aokoye wrote: »

Almost 12km in an 8 this morning with my favorite cox and a stroke that I really like as well (they're both two of my favorite people in my club). Basically our workout was rowing, rowing, and more rowing - lots of steady state. After our warmup the only times we stopped were to turn. All of our "off" was pause drills and quarter feather (full boat...went better than I thought it would).

My blade work is getting better and now I'm starting to shift my focus to work on that and body position stuff during the drive ( @AnnPT77 - not opening my body up too early during the drive). I'm also reminded that it's so much easier for me to put power through the oar(s) when I'm sculling as opposed to sweep.

I'm on the very edge of what having an unmanageable training load primarily because my sleep has taken a nosedive. My sleep schedule got off at some point earlier this summer and it has yet to recover. It's only being compounded by my anxiety. I'm only going to do two bike rides this week I think and then I have a regatta this weekend (one of three head races I'm doing).

Sounds like you're getting some great tech work in, Aokoye: Good show! I think SS volume can be pretty helpful . . . for me, at least, if there starts to be a little fatigue in the picture, it's easier for me to feel what's efficient (until there's so much volume that burnout kicks in ).

To the bolded: Gotta love those long levers! Even with that, I have to say I think there's a practice/repetition factor in there. I used to do more sweep than sculling; now I do very, very little sweep and lots of sculling. I feel like I get better power application all the way through the stroke when sculling, now. There isn't that long-lever thrill, but now I'm not as good at keeping steady connection with the body rotation in there: I can feel more "unweighting" on the seat from catch to finish when sculling. And that's not even getting into the myriad other sweep-specific tech faults that have crept in with lack of practice.

Kudos for the self-insight and invoking a good self-care plan, too. Hope you have a great race!

Thanks! Yeah it's so wild to me how much easier it is for me to put significantly more power through the boat when I'm sculling. It's mind boggling especially because I'm so new at it. It feels like it's much more natural for my body to do physically. I wouldn't say that I'm especially talented or anything - I am very much a novice, but when I'm feeling confident it feels much better to me than sweep. Now if I could get around my anxiety... At some point this fall I'm going to row in a double with one of my friends who is also one of the LTR instructors and that should be good. I row much better when I trust the other person/people (not shocking, I know).

And yea - I try to really stay on top of the physical self care. I probably try harder on my mental health care, but physical self care is easier for me for a whole slew of reasons. If I get too far into the red I will probably end up getting sick and then I'll have to take at least a week off of everything, if not more. Monday afternoon I made the decision to stop going to Monday practices (which are novice only) which I feel a bit guilty about with regards to being a team player. That said, when I go on Monday I get too worked up anxiety wise and then I won't go to sculling on Tuesday. Missing sculling ends up being far more detrimental, skill wise, than any sweep practice, but especially novice sweep practices. That and the day off from rowing leaves me more excited to go to sculling on Tuesday. It's a fine balance but I'm getting there.

Of course by the end of the month weekday morning practices will stop being a thing and then it's erging. That will be significantly easier emotionally and means that I get to wake up later, but will be an interesting juggling act with regards to erging and cycling.

10 miles | 30:58

Second workout on Thursday was an hour weight lifting session at the gym. Didn't feel too bad because I only did 21 minutes hard on the rower yesterday. Feels nice going around the gym just getting a superset, full-body workout. Think I did 6 sets of chest, 5 or so of shoulders, several ab sets and tons of leg sets. Managed to get in some KB swings too. A bit sore today but not too bad.

For some of you guys that lift more than I do, I have a question. I can't do heavy bar work (my back won't tolerate it) but my legs are fairly strong. I do have a Plyo box at home and heavy KBs and Dumbbells. I like body weight work. Been thinking about getting a "Sissy Squat" machine. Something like this one. What is your opinions on Sissy Squats and will they help you build significantly more power?

https://www.amazon.com/X-Factor-Sissy-Squat-3-1/dp/B07L3ZYK93/ref=sr_1_6?dchild=1&keywords=sissy+squat+machine&qid=1569588549&s=sporting-goods&sr=1-6

Today was upper body strength training class.

Warm up
- Wrist mobility exercises
- Shoulder mobility exercises
- 60 sec scapular pull ups
- 60 wall handstand hold

Then
- 8 rounds of front levers on the rings
- 8 rounds of band assisted tuck planches
- 5 rounds of barbell rows
- 5 rounds of seated overhead dumbbell press
- hanging leg raise

A good solid workout

7k rowing the double, some power pieces, not lots; a little rain, a little wind; random half-a**ed boat repairs, a little on my double, mostly on a club single.

A fine time was had by all.