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David

David Builds New Legs

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YESTERDAY ROWING

Meters Time. Pace Date

2745 15:09.0 2:45.5 6/29/2015 1st piece

2851 16:07.0 2:49.5 6/29/2015 2nd

2555 15:13.0 2:58.6 6/29/2015 3rd

Felt great. I'm finally feeling normal again. Seriously. My knees are liking the rowing. Cutting back to one day a week of PT seems to be giving the right knee in particular the right amount of recovery time. It's bothered me less in the past week than it has in months. The rowing is also agreeing with my back and hips and everything else. I just feel stronger and more on my game. Benching today. Onwards.

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MOAR ROWING

THIS AFTERNOON

I got jammed, having to stay an extra two hours at work. Yesterday's rowing felt so good I decided to make it two in a row. This is my longest distance so far. The pace figure is how long it took to row 500 meters. PT tomorrow, benching Thursday.

Meters Time Pace/500m

4354 25:08.0 2:53.1. 5 min slow, 5 min fast, etc

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sweet! love that the rowing is doing you well

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We are on vacation, found a good gym. I've been rowing every day, either as a rowing-only workout or as warmup and cool down from lifting. Yesterday I benched for the first time in a week. It felt sooo good. I worked up to 5x5 at 165lbs then did a bunch of assistance. Today I did a rowing only session. I included some all-out sprints during the 30 minute session. Rowing logs below. I'll do legs tomorrow, row Wednesday, then OHP Thursday.

PT officially ended last Wednesday, July 1st, the day before my 53rd birthday. I'm back reading Jim Steele's book, trying to settle on a good program moving forward now that PT is done and I am finally in a groove with rowing. One day a week will still emphasize the PT work for legs, including some heavy leg presses and RDLs. The other non rowing days will be bench and OHP. I really want to move these lifts now. Maybe a benching comp isn't out of the question. I really like it too much to just walk away.

Meters TRT. Pace per 500m

Monday July 6

5078 | 30:11.0 | 2:58.3 7/6/2015. 1:00 sprints

Saturday July 4

2697 | 15:31.0 2:52.5 7/4/2015 1st

2420 15:08.0 3:07.6 7/4/2015 3rd

2715 15:46.0 2:54.2 7/4/2015 2nd

Thursday July 2

2718 15:17.0 2:48.6 7/2/2015 1st

1795 10:18.0 2:52.1 7/2/2015 3rd

3072 16:17.0 2:39.0 7/2/2015 2nd

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nice work man, hope you're enjoying the vacay

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Thanks, art!

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Nice work David. You have come a long way with your knee and it's awesome that you are still lifting and enjoying the rowing. Steel does my programming and I agree he is a great resource for all things training. Keep it up!

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Hey mike - thanks so much for the kind words. Steel is awesome, that's great he's doing your programming. I'll check out your log...

More rowing today. For the first time I tried a full 15 minute piece for sprints - 2:00 slow pace, 1:00 all-out fast pace x 4, followed by 3:00 cool down. I'm really getting the form cues down - I realized today I have been bending my back forward too much at the start - they call that part the catch - and feeling some soreness mid-back where I shouldn't be. Pushing back with my legs, I need to be feeling like I am pushing back not just my hips but my whole lower and mid-back as one solid, unbending piece, then leaning back at the waist. Hard to describe, but that piece really clicked today.

I've been working hard to watch my food intake this week and I'm finally dropping a little body fat around my waist. I can feel and see it. Not sure what the poundage is since I don't have a scale.

I'm in the market for an erg, I want a concept2, hopefully a newer one. I'm checking Craigslist and I'm also monitoring rogues website. The crossFit games are at the end of this month, they say there are always some discounted ergs for sale the morning after the games. Worst case I'll grab one there.

Here is this morning's session -

Meters ---TRT ---Pace/500m. ---Comments

2421 ---15:10.0 ---3:07.9 ---1st - 5:00 slow, 5:00 med, 5:00 slow

2767 ---15:36.0 ---2:49.1 ---2nd - Sprints - 2:00 slow, 1:00 fast x 4, 1:00 cool down

2704 ---16:08.0 ---2:58.9 --- 3rd - 6:00 slow, 9:00 medium, 1:00 cool

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nice work

I'd love a rower, but out of my financial reach, especially a concept 2

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Good work David.

You might want to check concept2australia's youtube channel, they have some good instructional videos: https://m.youtube.com/channel/UCkwGwHw10fL_8JvXUAPi3tQ

  • Upvote 1

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Thanks, men - Chris, awesome link. The common errors vid is perfect - very helpful. There really are some subtle things to keep track of, just like with the big four lifts. Thanks so much.

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Okay, since PT is officially over and I now know clearly my new set of limitations, I'm ready to take myself off the injured list and get moving again.  

 

This log is officially closed.  New one is here.

 

Thanks again, everyone, for all the support.  Onwards and upwards, over and out.

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