First Journal entry

[Cantplankwell]

C2 Rowing

Row 200m at 2:00/500m SPM....25-26 SPM, rest 1 min, x 16 30minutes worth.

[StinnerOzz]

I wish I could get in that type of steadily-done cardio. Good on ya. I'm still working on the "don't procrastinate because you CAN do it anytime you want...because you'll probably end up never doing it at all" part of only working out at home.

[Cantplankwell]

I wish I could get in that type of steadily-done cardio. Good on ya. I'm still working on the "don't procrastinate because you CAN do it anytime you want...because you'll probably end up never doing it at all" part of only working out at home.

Hey Stinner!

Your a young dude..you dont need cardio !

As for me its probably more important than resistance training. What I like about the rowing machine is that it checks both the cardio, and the resistance training boxes, I could probably get away with just rowing, and doing say some push exercises dips or push ups and squats. I do a fair bit of intervals on the machine as well, I dont think that is cardio training tho, as its all out for 40 seconds, rest, then rinse and repeat.

Take care man!

[Cantplankwell]

De Load Week

A)

Warm up, sweaty in the garage even that early so minimal jump rope and stretching

Snatch Practice

Snatch High Pull + Power Snatch+ Snatch balance= 1 rep
Several sets with the bar+technique plates 25kg

Squats
30kg x 5
37.5kg x 5
45kg x 5

Dips band assist
8
8
8

Seated cable pull downs
75lbs x 8
75lbs x 8
75lbs x 8

C2 Rowing Intervals
500m + rest 1 min x 4, try to stay around 2:00/500m, SPM: Whatever is comfortable. Turned out to be 26spm

[StinnerOzz]

Hey Stinner!

Your a young dude..you dont need cardio !

As for me its probably more important than resistance training. What I like about the rowing machine is that it checks both the cardio, and the resistance training boxes, I could probably get away with just rowing, and doing say some push exercises dips or push ups and squats. I do a fair bit of intervals on the machine as well, I dont think that is cardio training tho, as its all out for 40 seconds, rest, then rinse and repeat.

Take care man!

I don't need it until I step out onto the rink - lol

We've been down over 2 months now and I've done no cardio except some skating or minimal jogging w/my son. Not enough to be of any benefit really, I get more winded lifting fast. I really meant to do some sprint work but time got away from me. Just that heavy, labored breathing work is the "worthwhile" cardio, IMO. It makes less-laborous effort easier, which carries over better than, say, jogging at quarter-speed for an hour or two.

[Athena]

man, i miss a good rowing machine! that's the next investment in our little gym, i think. did you get yours new or used?

and hiit training on cardio counts as cardio...i think as long as you are doing it for longer than 20 minutes, it counts. if we're getting technical.

[Cantplankwell]

I don't need it until I step out onto the rink - lol

We've been down over 2 months now and I've done no cardio except some skating or minimal jogging w/my son. Not enough to be of any benefit really, I get more winded lifting fast. I really meant to do some sprint work but time got away from me. Just that heavy, labored breathing work is the "worthwhile" cardio, IMO. It makes less-laborous effort easier, which carries over better than, say, jogging at quarter-speed for an hour or two.

Myself, no matter how much training I have performed over the summer, those first couple of games, especially the first couple of shifts are a real bitch. Its tough when you have kids to schedule time for everything. I have seen some small kids on bicycles pacing their parents as they jog around the block, but I am thinking if you get some hockey in that is way better than nothing. You will find a way.

man, i miss a good rowing machine! that's the next investment in our little gym, i think. did you get yours new or used?

and hiit training on cardio counts as cardio...i think as long as you are doing it for longer than 20 minutes, it counts. if we're getting technical.

Hello Athena!

I bought mine (A Concept 2-model D) probably 5 years ago. I think it was $1200CAD, probably much more now, I have heard of waiting lists for new ones these days. It has been very good value for our family, everyone uses it. When stood up it takes up very little space, It has taken quite the beating from one of my sons(who rowed in university), It is very portable, its even been outside beside the pool on the patio for something different. If I chose to sell it I would probably get 90% back.

I do three things with mine: short hard intervals (Conditioning), and 30 or 60 minute rows, and it has not hurt me yet...very low impact.

[StinnerOzz]

Myself, no matter how much training I have performed over the summer, those first couple of games, especially the first couple of shifts are a real bitch. Its tough when you have kids to schedule time for everything. I have seen some small kids on bicycles pacing their parents as they jog around the block, but I am thinking if you get some hockey in that is way better than nothing. You will find a way.

Very funny that you mention that, because the ONLY running I've done in the past 2 years has been alongside my son on his bike! Or little mini sprints when he skates or scooters.

[Cantplankwell]

Very funny that you mention that, because the ONLY running I've done in the past 2 years has been alongside my son on his bike! Or little mini sprints when he skates or scooters.

I can picture that, hold on to those memories. Good times!

[Cantplankwell]

This morning, earlier

C2 Rowing, Row 30m...easy pace today avg 2:26/500m. 6134m, Calories approx 350 or so. Almost a free lunch.

The garage was sweaty and gross, moved the machine out into the driveway to catch a breeze, not so much.

[Cantplankwell]

DELOAD WEEK

B)

Warmup Jump rope

SOHP
20kg x 5, x 5

GIANT SET
3 rounds of:
Overhead cable tricep cable extensions 25lbs
Football Bar hammer curls PWO(20lbs)
Band Face pulls...red band
DB Tricep kick backs
Icline DB curls
Rest 30-40 seconds, reps to failure.


C2 Rower

Invervals, Row 200m(hard)....Split: well under 2:00/500m, managed 1:50 as an average, rest for 50 seconds, rinse and repeat 10x for a total of 2000m
Interesting fact: Metres rowed since Jan 17= 348678

That its

[Cantplankwell]

Today

C2 Row, 1 hour: 11776m which is a new PR for that length of time. approx 600 calories

[Cantplankwell]

DE LOAD

C)

Warmup, minimal jump rope and stretch.

Barbell Complex
1 rep = Hip Clean+High hang clean+ hang clean
Bunch or sets at 30kg....light stuff.

Inclined Dumbbell Press
25lbs x 8
25lbs x 8
25lbs x 8

Dumbbell Rows
25lbs x 10
25lbs x 10
25lbs x 10

No TIme for Cardio today

Easy stuff...its de-load.

[Cantplankwell]

A)

Warm up: Jump rope and stretches

Several sets of light power snatches just to wake up. Up to 30kg

Snatch high Pulls,
35kg x 3
35kg x 3
35kg x 3 (This was way too easy)

Squats
20kg x 5
20kg x 5
50kg x 5
60kg x 3
70kg x 3
70kg x 2
70kg x 2
50kg x 8
50kg x 8

Tried something different here, going to hang around in this area for awhile and just add reps to the 70kg, followed with some drop sets with lighter weight. Mix of some volume and intensity and see what happens. When I get to 8-10 reps on the 70 or 12+ reps on the 50...then I will add a little weight.

Dips (band assisted)
8
8
8
Drop 8 more with heavier band. Very close to BW here.

Seated cable pull downs, chin up grip.
109lbs x 8
109lbs x 8
109lbs x 8
99lbs x 8

Thats it, no time for Cardio, which I will do tomorrow.

[Cantplankwell]

Concept 2 Rower

30 minute Row, 6456m, avg split around 2:19/500m, 25SPM, aprox 350 calories

[StinnerOzz]

How did the added work feel so far?

One thing to note, for a true drop set effort you should lower the weight and get back to repping w/o any other rest. Just in case... That way you don't let your muscles recover enough and you're able to make them recruit every possible fiber

[Cantplankwell]

How did the added work feel so far?

One thing to note, for a true drop set effort you should lower the weight and get back to repping w/o any other rest. Just in case... That way you don't let your muscles recover enough and you're able to make them recruit every possible fiber

Thanks

My legs are still smoked, just from two extra sets, but when you think about it, especially on the squats its like a 60% increase in volume.

On the rest times...that makes sense, on the dumbbells/cables that would be easy to manage. on the squats I still need a couple of minutes between heavier lifts tho.

Thanks for cracking the whip! !

[Cantplankwell]

I can't read my paper journal, its messy, no matter how I try, this is neater, and my wife won't tear out the pages to make lists.

Since I last posted there have been no PRs, basically just coasting...adding reps.

Sold all my garage gym stuff last fall, except the dumbbells, and our concept 2 rower. Not 100% sure if this was the right idea but the garage sure does look neater.

So back to the YMCA last October, keeping very consistent except for the lockdown from early January until mid February, and last week when I had a cold.

I will try to keep this updated.

Today earlier

Squats (High Bar) light day (Week 5 Session 3 of Russian Squat program)
45 x 5
45 x 5
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2

Snatch complex

1 set =(3 x power snatch)+(3 x high pulls) no resting in the complex
1 x 65lbs
1 x 65lbs
1 x 65lbs
1 x 65lbs

Dips, Band Assist
10
10
8

Chin up grip Pull Downs 130lbs
8
8
6
5

Farmers Carry 200+ feet (lap around the weight room....30 seconds?).
37.5lb dbs
3 x

That's it

The el cheapo bars they use at this place do not have outside knurling...snatch grip width..so I keep a roll of hockey tape in my bag to tape them up. By the looks of things I have used every bar in the gym . The bars are surprisingly rubbery so I can work with them NP.

[StinnerOzz]

Lol @ hockey tape. Welcome back!

[Cantplankwell]

Lol @ hockey tape. Welcome back!

You can do so much with hockey tape, thing is I haven't used it for what its supposed to be used for now for two years. Yep. Covid may have ended my hockey days. I will decide in the fall if I am going back.

[Cantplankwell]

Today earlier:

Typical warm up: Jump rope then random stretches, Including some glute wake up work.

Working in lbs, now. No Kilo plates at this gym.

Squats (High bar) Russian Squat program week 6, session 1

45 x 5
45 x 5
135 x 2
155 x 1
165 x 1
170 x 2
170 x 2

Good Mornings

45 x 5
65 x 5
85 x 5
95 x 5

Timed out.

[StinnerOzz]

You can do so much with hockey tape, thing is I haven't used it for what its supposed to be used for now for two years. Yep. Covid may have ended my hockey days. I will decide in the fall if I am going back.

Aw man that would suck. I still feel I haven't been the same since we came back from COVID, but there are also so many variables going on that it's hard to say. Have you got any drop-ins around? At least do that, it's great for your health

[Cantplankwell]

Aw man that would suck. I still feel I haven't been the same since we came back from COVID, but there are also so many variables going on that it's hard to say. Have you got any drop-ins around? At least do that, it's great for your health

On one hand I don't mind missing the 10pm games OTOH I miss the camaraderie and trash talk. I might very well have to try some drop ins later this summer but they seem to be few and far between in the summer months, will see, In the meantime my wife ("our lady of manual labor") has quite a few projects lined up for the summer, so time will be tight for extra curricular.

[StinnerOzz]

On one hand I don't mind missing the 10pm games OTOH I miss the camaraderie and trash talk. I might very well have to try some drop ins later this summer but they seem to be few and far between in the summer months, will see, In the meantime my wife ("our lady of manual labor") has quite a few projects lined up for the summer, so time will be tight for extra curricular.

That's when the 10pm games come in handy - lol. "What else am I gonna do at 10pm? Rest?" If you're an early riser, and I believe you are, that can be trouble. I play with 1 guy who wakes up at like 3-4am for work and often plays 10-11pm games. That couldn't be me. But he's doesn't live a healthy lifestyle in any capacity.

[Cantplankwell]

Earlier

Usually warmup: Jump rope and stretches.

Squats (High bar) Russian Squat program week 6, session 2 -light day

45x5
45x5
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2

Hammer stength press PWO
90 x 8
90 x 8
90 x 8

Life fitness Delt row thingy
40 x 10
40 x 10
40 x 10

Timed out.


Could not do power cleans, glute girl was using the 25lb bumper plates (where I start for-95lbs) for some kind of hip thruster glute bridge thing....so I skipped it. Many folks here use the bumper plates for the wrong things...they are for working from the floor up and back down to the floor...not in the rack hooks or safeties etc. Also did not do any extra upper body stuff....too much yardio last night, basically day 3 of demolishing a set of limestone steps in our back yard patio and moving the blocks to a skid 30 feet away....AMRAP lol, each rock weighed about 60-70lbs. If you break them up into smaller pieces it takes too long to do so with too many moves. Much respect to anyone who wields that one of those large Bosch rotary breakers and does this kind of work for a living...its probably a great way to get yoked with moving the rocks and all..but also a great way to mess your back up permanently.

So some light cardio next couple of days (back to the C2 rowing machine soon) More squats this weekend Sat, or Sun.

Have a great day

[StinnerOzz]

Don't ya love a public gym...

[Cantplankwell]

Today: Earlier

Warm Up; Jumping rope, express Catalyst Athletics Warm up

Squats (High bar) Russian Squat program week 6, session 3 AMRAP

45x2
45x2
135x3
155x2
165x1
175x1

180x5 (left two in the tank)


Snatch Complex,

(Muscle Snatch x 1)+(Power Snatch x 3)+(snatch high pull x 3)
5 or 6 sets up to 75lbs....easy

Dips (Band assist)
10
10
8

Farmers Carry
90lbs 200' rest 45 seconds...x 4

Lat Pulldown Station was in constant use by the teenie weenies so I skipped it.

That's it. End of the squat peaking...now for the real work. Routine Program shake up coming for Monday stay tuned.

[StinnerOzz]

Today: Earlier

Warm Up; Jumping rope, express Catalyst Athletics Warm up

Squats (High bar) Russian Squat program week 6, session 3 AMRAP

45x2
45x2
135x3
155x2
165x1
175x1

180x5 (left two in the tank)


Snatch Complex,

(Muscle Snatch x 1)+(Power Snatch x 3)+(snatch high pull x 3)
5 or 6 sets up to 75lbs....easy

Dips (Band assist)
10
10
8

Farmers Carry
90lbs 200' rest 45 seconds...x 4

Lat Pulldown Station was in constant use by the teenie weenies so I skipped it.

That's it. End of the squat peaking...now for the real work. Routine Program shake up coming for Monday stay tuned.

Are the farmer's walks 90 each hand or total? Do you squeeze your core extra hard during them or just walk as "normal" as you can? I'm wondering about yardage vs load being more practical for this type of training.

[Cantplankwell]

Are the farmer's walks 90 each hand or total? Do you squeeze your core extra hard during them or just walk as "normal" as you can? I'm wondering about yardage vs load being more practical for this type of training.

Hey

That is a 45lb DB in each hand. I dont need to concentrate on core too much, not sure if that would make it hard to breath if I was staying too tight, for 200' I need to breath. I find the hardest thing to manage is grip, and I can really feel it in my upper back.

I understand that some folks do advocate carrying the most you could even manage to pick up for shorter distances, say 50', I have not tried this yet. Might have been Wendler,.

TBH I am not sure I could manage to pick up say two 60lb dumbbells and carry them without tweaking something.

So for now I think 45lbs, maybe 50lbs is the most, but I could definately do more laps. So just adding volume I suppose.

[Cantplankwell]

Today: Earlier

Dry Weigh in: 188.6LBS

Warm up; Jump rope and catalyst athletics warm up. Some work with the resistant bands



EMOM 10 Min
(2 x Power Clean)+(2 x Front squats)+(2 x RDL) = 1 Rep @95lbs,

Hammer Strength Incline Chest Press
(PWO)
0 x 8
110 x 8
110x 8
110x 8
90 x 8

Rear Delt, seated row (Machine)
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Super Set Front Arm raise & Side Laterals
20lb x 8
20lb x 8
20lb x 8 (Side laterals to failure)

Thats it, About 60 mins of work incl warm up. Front squats were rough. EMOMs are a fine way to punch out a ton of volume in a short period...60 individual movements in 10 min.