First Journal entry

[TM79]

Glad to hear that CPW! When I switched from full squats to parallel box squats that helped my lower back, hip bursitis and knees tremendously. Glad that is working for you too. Very funny about the laptop. We bought a Macbook several years ago and I pretty much just let my wife use it as I could never figure the thing out. You probably need to update everything and that might help? Glad to hear that things are well my friend.

[StinnerOzz]

Im all good actually, thanks!

However my personal laptop has died a few weeks ago and my new MacBook pro wont load the website for some reason, have not figured that out yet....I can only log on at work on my desktop, most days I dont have time other than taking a quick peak at the forums.

About the back, I started squatting to just parallel (not ATG) and stopped doing snatches/full cleans to see if that had any affect, so it has been way better since making those changes.

I will catch up again soon.

Thanks guys

That's weird, I personally found the opposite that back squats put more stress on my back (to stop in the hole). I also liked that ATG allowed me to really stretch my lower back on each rep which I felt kept me mobile and flexible. Just goes to show how we all have to do what we have to do! The trick is figuring out what helps you past your problems, so good job there.

[Cantplankwell]

G'Day folks.

Working my way back to standard...or at least some kind of new lower standard

Had a PR 5K Row on Sunday. 22:36. Not a huge change but heading in the right direction. Trying to row 10-15,000m a week.




Found an interesting app for my Iphone: "Ergdata". It connects your C2 PM5 via bluetooth to a phone, and then synchs your row results to the C2 Website, it breaks down your data to a fine level, and can rank you amongst the other loggers. This is a humbling thing though because there is nothing like busting your ass for a standard 30 min row and finding out that you are below average for a 55 year old person. (well I guess a person who rows a lot would be more accurate). You can see I was all over the place on the splits, but I was trying to increase the pace every so often...then I would slide back, which may not be a good approach, I think a seasoned rower can lock on to a certain predetermined split that gives them the result they want. I can only do that doing intervals. Anything more than 500m you take what you can get.


I was able to move some of my fitness gear into the basement back in November. I have my bench, dumbbells, a jury rigged squat stand, bar and some plates. Also drilled a hole through one of the joists that is exposed so I could rig up my "spud" cable system . I can also do dips using the low "rest" handles on my spin bike, have to be careful a slight change in angle of my body causes the opp end to lift up LOL....anyway Not much to note. If anything newsworthy such as a PR happens I will post it.

[StinnerOzz]

G'Day folks.

Working my way back to standard...or at least some kind of new lower standard

Had a PR 5K Row on Sunday. 22:36. Not a huge change but heading in the right direction. Trying to row 10-15,000m a week.




Found an interesting app for my Iphone: "Ergdata". It connects your C2 PM5 via bluetooth to a phone, and then synchs your row results to the C2 Website, it breaks down your data to a fine level, and can rank you amongst the other loggers. This is a humbling thing though because there is nothing like busting your ass for a standard 30 min row and finding out that you are below average for a 55 year old person. (well I guess a person who rows a lot would be more accurate). You can see I was all over the place on the splits, but I was trying to increase the pace every so often...then I would slide back, which may not be a good approach, I think a seasoned rower can lock on to a certain predetermined split that gives them the result they want. I can only do that doing intervals. Anything more than 500m you take what you can get.


I was able to move some of my fitness gear into the basement back in November. I have my bench, dumbbells, a jury rigged squat stand, bar and some plates. Also drilled a hole through one of the joists that is exposed so I could rig up my "spud" cable system . I can also do dips using the low "rest" handles on my spin bike, have to be careful a slight change in angle of my body causes the opp end to lift up LOL....anyway Not much to note. If anything newsworthy such as a PR happens I will post it.

Cool man, welcome back! It's always funny to see how humbling certain things are for in-shape people when their bodies aren't conditioned for it AT ALL. You know the drill though, a bit of consistency and you'll be set. BTW even lower NEW standards become a baseline from which to improve, so never worry too much if you have to curb things a bit.

[Cantplankwell]

Today

C2 Rower 1 hour, 11563m, 799 Calories

Long row, hold a split of about 2:35, spm=18/21

[Cantplankwell]

Workout C

Complex 40KG
1 rep=(Clean pulls x 2)+(Power cleans x2)+(RDLS x 5)

5 sets of 1

Incline Dumbell Press 40lbs
8
8
7

Dumbell Rows 40lbs
16
15
14

[Cantplankwell]

C2 Rower

Intervals

Row 500m, rest 1 min, x 5

Maintain around a 2:14 split, sometimes lower.

15.30 min total.

[Cantplankwell]

C2 Rower

30 min row, 1 min as low a split (2:05-2:10/500m) 18-20SPM as I can manage for this length of time, then 1 min "rest" at a 6500m pace 18-20SPM ...so 2:18/500m. 500 Calories torched.

I ended up "all out" sprinting the last 3 minutes or so because I could tell I was very close to a new PR for 30 min. Ended up up with 6701m, my previous PR as 6724m. My goal in the meantime end of August would be to hit 7000m for 30 min...which is starting to get into the bottom of the respectable range for people who actually train rowing (in my age/weight group) as their main fitness activity.

[shaneinga]

Welcome back Alan! Good to see you back in here.

That’s some very respectable C2 rowing times.
Rowing for an hour straight is some tough work. I only just did a row over 5K this weekend and it really is a will tester when you get up over 30 to 40 minutes.

[Cantplankwell]

Welcome back Alan! Good to see you back in here.

That’s some very respectable C2 rowing times.
Rowing for an hour straight is some tough work. I only just did a row over 5K this weekend and it really is a will tester when you get up over 30 to 40 minutes.

Thanks Shane, about 15 min in on a 30 min row, or a 5K, I often have these thoughts pop in my head.."wtF am I doing this for". The 60 min rows are easier because it is at a much lower pace, like going for a walk, I often listen to audio books, where the others I need loud music to drive me.

[Cantplankwell]

Workout A

Jump rope to warm up, and then stretch out, limber up.

Snatch Complex:

(Snatch High pullx1), + (Power Snatchx1)+(Overhead squatx1) 30KG, a few sets of these.

Squats:
20KG x 5
47.5KG x 5
55KG x 5
62.5KG x 5+5

Seated Cable Pull Downs (chin up grip)..kind of like a chin up.
8 x 106.5lbs
8 x 106.5lbs
8 x 106.5lbs

Dips (Band assisted)
8 x BW
8 x BW
8 x BW


Thats it about 60min worth of work including warm up, set up, and put everything away.

[shaneinga]

Soldi work in here Alan. I hear you on the longer rows. I went all out on my 10K and was not far off my 5K pace.

I watch Netflix, listen audiobooks or podcasts also. You have to find someway to break up the monotony.

Solid sets on those 5x5 squats.

[Cantplankwell]

Thanks Shane, hopefully I can stay consistent, not always easy when I am in a calorie deficit.

[Cantplankwell]

Yesterday

Row 30 min, rest day, 2:30 split around 18-20spm, 6022m around 350 calories burned. Mainly just try to row at a consistent relaxed rate/pace with good form.


Today, workout B.

OHP 5x5

20kg x 5
20kg x 5
31kg x 5
31kg x 5
31kf x 5
31kg x 5
31kg x 5

Upper body circuit,

OH Cable tricep extensions 14x40lbs
Hammer curls with football bar, PWO=22lbs x 10
Band Face pulls x 16 (skinny red band)
DB Front later raise 10lb DBs x 8
Rest 30 seconds
Repeat circuit 3 x.

Conditioning/Cardio....Rowing Intervals Game:"lets play bury the needle"

Build up to the hardest pull at around 17-19 SPM for 200m, then rest for 30 seconds. 10 rounds. I managed a peak of 1:45/500m in there on the 6-8th intervals, but were mostly around 1:58/500. (I cannot believe holding that for sub 8 min for a 2000m trial. but that is what I am going to have to do to break 8min for a my goal) It shows just how weak of a puller I am. In order to improve your rowing times apparently you need to mix longer lower paces 60-90 min pieces, with intervals or shorter rows at much higher efforts


Enjoy your weekend

[shaneinga]

Another good workout put in Alan. I like the circuit workouts. Great way to be efficient and knock out some good volume without wasted time.

Anything under 2:00 minutes/500 on the rower is getting it. Breaking an 8 minute 2000 is tough but doable. Good luck with it.

[Cantplankwell]

Another good workout put in Alan. I like the circuit workouts. Great way to be efficient and knock out some good volume without wasted time.

Anything under 2:00 minutes/500 on the rower is getting it. Breaking an 8 minute 2000 is tough but doable. Good luck with it.

Id like to explore more circuit combinations for shoulders and arms etc, so many areas to learn, thanks Shane

[Cantplankwell]

Today

Morning Cardio

Row 30 min, 2:25/500 split 18-20 SPM


Evening

The usual jump rope and stretchy warm up. 80 in the garage so not too much needed.

Clean Complex
2 x Clean Pull + 2 x Power Clean + 5 x RDL, dont put the bar down or rest

20kg x 1
43kg x 1
43kg x 1
43kg x 1
43kg x 1


Inclined Dumbbell Press
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell Rows
40lbs x 16
40lbs x 15
40lbs x 15

Thats it. Have a great evening

[StinnerOzz]

Today

Morning Cardio

Row 30 min, 2:25/500 split 18-20 SPM


Evening

The usual jump rope and stretchy warm up. 80 in the garage so not too much needed.

Clean Complex
2 x Clean Pull + 2 x Power Clean + 5 x RDL, dont put the bar down or rest

20kg x 1
43kg x 1
43kg x 1
43kg x 1
43kg x 1


Inclined Dumbbell Press
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell Rows
40lbs x 16
40lbs x 15
40lbs x 15

Thats it. Have a great evening

Those complexes sound pretty rough in 80 degree heat! If wear burns fat, you're all set!

[Cantplankwell]

Those complexes sound pretty rough in 80 degree heat! If wear burns fat, you're all set!

Hi Stinner, thanks for dropping in!

It was definitely sweaty thirsty work. Complexes check a lot of boxes, they allow you to work skill/speed movements but still sneak some volume in at the same time as having a conditioning effect.

[Cantplankwell]

Today

Usual boxing jump rope and some stretchy to get thing moving.

Snatch Complex as more warming up:

1 rep = (Snatch high pull x 2)+(Power Snatch x 2) + (drop snatch x 2)
a few sets of this at 30kg, not too hard.


Squats 5-3-1
No warm up sets necessary
55kg x 3
60kg x 3
67.5kg x 3, +5


Seated Front cable pull downs, kind of like a chin up I guess
106.5lbs x 8
106x5lbs x 8
106.5lbs x 8

Dips (Band assisted)
8
8
8


Row 150 calories, 2:18/500 on average around 18-20 SPM

Comments, super sweaty in the garage this morning, glasses fogging up LOL. The dips I think are coming along, they dont get their due I think because they are last, I will move them up a step next week if I remember.

Have a great day

[StinnerOzz]

Hi Stinner, thanks for dropping in!

It was definitely sweaty thirsty work. Complexes check a lot of boxes, they allow you to work skill/speed movements but still sneak some volume in at the same time as having a conditioning effect.

Nailing the weight is so important too. Half the time I do them I either end up feeling like I didn't do anything or overdid it by A LOT.

You must have a nice floor fan in the garage for warmer months, right?

[Cantplankwell]

Nailing the weight is so important too. Half the time I do them I either end up feeling like I didn't do anything or overdid it by A LOT.

You must have a nice floor fan in the garage for warmer months, right?

I basically judge it by the weakest portion of the complex. In this particular case it would be the power clean, which should not be done for more than 3 reps. (I should be good for 65KG+ x 3 in a power clean...but I am working my way back up to that. Concentrating on technique) On the RDLS (which are not an overly technical movement) though, the clean weight seems light...so I add reps to compensate.

There are no fans in the garage, I find it blows debris in which I have to spend hours cleaning up later, usually there is a slight breeze. It beats the heck out of freezing your azz off in February.

[Cantplankwell]

TODAY

Weigh in 172.8 lbs.

Warm Up: Jump rope for a few minutes, abbreviated stretchy


OH PRESS

20kg x 5
20kg x 5
25kg x 3
32kg x 5
32kg x 5
32kg x 5
32kg x 5
32kg x 5

Upper Body Circuit X 3

OH Tricep cable extensions 40lbs x 12
Hammer Curls with football bar (PWO) 26.6lbs x 8
Band Face Pulls...skinny red band, 16....keeping "open tension" as hands approach my face
Dumbbell Tricep kick backs x 10...forget the weight
Inclined dumbbell curls. x 10, tried this with 15s the way Bodyhard told me...with the little wrist rotation
Rest 30-45 seconds,

Rowing,
Row 500M at a barely sustainable pace...which today turned out to be about 2:03/500m split, at 18-19 SPM, rest 1 minute....repeat 4 x


Comments,

This version of the circuit I felt much more with the addition of the inclined curls (Thanks Stinner). Next time I am going to a heavier band, and do reps for each item to the point of failure.


Have a great weekend.

[shaneinga]

Nice job and good looking sessions in here. I see you are doing 531 for some squats this week. I like the 531 programming on squats. It seems to work best on squats and deads. At least it did for me.

Incline DBs curls are definitely humbling. Much harder than standing.

How hot is it up there?

[Cantplankwell]

Nice job and good looking sessions in here. I see you are doing 531 for some squats this week. I like the 531 programming on squats. It seems to work best on squats and deads. At least it did for me.

Incline DBs curls are definitely humbling. Much harder than standing.

How hot is it up there?

Thanks Shane, Yup back with the 531 for squats because it works, not doing BBB extras though, especially since I am in a calorie deficit. The curls I am still trying to find something that activitates, doing them from two different angles in a circuit might be a thing.

Here its usually in the high 70s, low 80s, it can be very humid making it feel much warmer. We are in an area that can have day to day extremes, 65 one day, than 85 the next.

[Cantplankwell]

Today

C2 Rower,

Row 30 minutes, 6643m, , started out happy to hold 2:20/500 but ended up with very long periods much lower than that, closer to 2:10/500 because it felt comortable, The SPM was around 18-20, but the last 3min I sprinted closer to 25-30spm. Fell short 60m or so of a PR. I can feel its close..very close though.

[Cantplankwell]

Yesterday

about 30km or so on the bike, about an hours worth. Hard work chasing my son.


Today

Workout C)

Jump rope and stretchy to get moving.


Clean complex:
1 rep=(2xClean Pulls)+(2xPower Clean)+(5xRDLS)
1 44kg
1 44kg
1 44kg
1 44kg
1 44kg

Inclined Dumbbell Presses
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell Rows
42.5lbs x 14
42.5lbs x 14
42.5lbs x 14


C2 Rower Invervals, row 500M rest 1 minute, x 4. This was mostly at around 2:15/500 18-20 SPM.

Thats it

G'Day

[Cantplankwell]

Today

Sh*t sleep last night, and the night before. DOnt know why. Feel like garbage.

C2 Rower

30 min row, 6320m approx. 18-21 SPM, 2:22/500m split. 345 Calories burned, almost a free lunch there.

Just putting in reps here. Dreading my 1+ squatties day tomorrow as tired as I am now.

Have a nice day.

[shaneinga]

Nice workouts this week. Sorry to hear you are not sleeping well.

Good luck with your 1 + squats today.

[Cantplankwell]

Nice workouts this week. Sorry to hear you are not sleeping well.

Good luck with your 1 + squats today.

happens more to us old dudes. Its episodic, I blame work for the most part ....4 years and 8 months more I hope and thats it even if I have to take a step down in lifestyle, and move down market.