For Your Health (a hunk's log)

[Les]

It's ok to run it like that as well. It really is based off how you are feeling.

[broseph]

11/11/17 KUA Week 6 (deload) Bench

Bodyweight 218. My weight seems to increase is step fashion. Hovering every day for a week at one number, then jumping 2 pounds up to a new weekly hover.

Bench 305x 6, 6, 6, 6

Press 155x 6, 6, 6, 6

BB Curl 45x 20, 20, 20

Quick and easy.

[broseph]

11/12/17 KUA Week 6 (deload) Deadlift

Deadlift 410x6

Horizontal Pull Up x 8, 8, 8, 8

Paused Squat 295x 3, 5, 5. Tricky knee was wonky on the first set, but it clicked back into place I guess.

20" L-sits x 3. Last week I did 15 second holds and they were EZPZ. 20 seconds felt like an eternity.

*EDIT TO ADD*
Farmers Walk E3MOM x6: 170lb x 40yards. I used straps after the first set.

I have no idea how much, how far, how fast is considered "good" for this exercise. But I know I have terrible conditioning, so I think the variable I should work on is rest times. Definitely not any more weight or distance yet.

Quick video just because I'm so happy with how these handles turned out:

[Allentown]

*EDIT TO ADD*
Farmers Walk E3MOM x6: 170lb x 40yards. I used straps after the first set.

I have no idea how much, how far, how fast is considered "good" for this exercise. But I know I have terrible conditioning, so I think the variable I should work on is rest times. Definitely not any more weight or distance yet.

Straps with farmers carries?
I think 40 yards is fine. Well, that's what I do at least. I forget- 170 is per handle, right?

[broseph]

Straps with farmers carries?
I think 40 yards is fine. Well, that's what I do at least. I forget- 170 is per handle, right?

IT WAS RAINING AND MY SOFT SUPPLE HANDS WERE TIRED!!!

Yeah- 170 per hand.

[broseph]

11/15/17 KUA Week 6 bitch fest and some random squatting and pressing (deload)

I took the deload week as an opportunity to get some chores done. Including tiling ~100 sq ft of mud room/laundry. Tiling that kind of area would usually be fairly simple, but my wife wanted big rectangular tiles in a herringbone pattern in 2 small connected rooms. So LOTS of cuts, and I could only mortar a couple tiles worth of space at a time, and plenty of opportunities for error on the pattern. It took me over 8 hours and my entire body is still mush...

Squat 375x 4, 4, 4. Everything hurts, so I wanted to rate these as difficult, but the video replay shows them to be pretty snappy.


Press 135x 10, 10, 10 @EZPZ. These actually felt really good. Got the shoulders and elbows moving, engaged the core. Therapeutic.

Chins BW x 10, 10, 10 @EZPZ. Same as press.

[TimK]

herringbone pattern

Does she want moiré? Because that's how you get moiré.

[broseph]

herringbone pattern

Does she want moiré? Because that's how you get moiré.

Lol, I had to look that one up... I’m familiar with the phenomenon but didn’t know the name.

The visual problem with the complex pattern made of large tiles in a small area is that it looks like I did it wrong in the corners- too many small cut pieces.

[broseph]

11/16/17 Cardio

C2, damper @6
5k, 23:17
Average heart rate ~140

I did the first 2k at 20 spm with a decent split- powerful strokes with long recoveries. This was hard on my glass elbows and the rate felt awkward. So the last 3k were at 28 spm with a slightly slower (but more sustainable) split.

Chebass's 40 minute 10k's at 20 spm seem impossible from where I'm standing. 40 minutes of big explosive strokes... #DispleasureIntoPleasure

[Wilhelm]

11/16/17 Cardio

C2, damper @6
5k, 23:17
Average heart rate ~140

I did the first 2k at 20 spm with a decent split- powerful strokes with long recoveries. This was hard on my glass elbows and the rate felt awkward. So the last 3k were at 28 spm with a slightly slower (but more sustainable) split.

Chebass's 40 minute 10k's at 20 spm seem impossible from where I'm standing. 40 minutes of big explosive strokes... #DispleasureIntoPleasure

Get it, broseph!
I'll have to wear my watch when i start doing my 9 mile canoe route once the snows have gone.
I look forward to when i am doing stuff beside comp lifts.

[TimK]

11/16/17 Cardio

C2, damper @6
5k, 23:17
Average heart rate ~140

I did the first 2k at 20 spm with a decent split- powerful strokes with long recoveries. This was hard on my glass elbows and the rate felt awkward. So the last 3k were at 28 spm with a slightly slower (but more sustainable) split.

Chebass's 40 minute 10k's at 20 spm seem impossible from where I'm standing. 40 minutes of big explosive strokes... #DispleasureIntoPleasure

Help an uninitiated non-rower un-glaze my eyes and decipher these arcane hieroglyphics. I know what the "C2" is... I'm guessing "spm" is "strokes per minute"... what does the 5k signify? Guessing it's a "distance" measurement, but what units? When you talk about the "split" does that mean there's a brief rest between strokes? Or just slowly returning to the start position?

[broseph]

11/16/17 Cardio

C2, damper @6
5k, 23:17
Average heart rate ~140

I did the first 2k at 20 spm with a decent split- powerful strokes with long recoveries. This was hard on my glass elbows and the rate felt awkward. So the last 3k were at 28 spm with a slightly slower (but more sustainable) split.

Chebass's 40 minute 10k's at 20 spm seem impossible from where I'm standing. 40 minutes of big explosive strokes... #DispleasureIntoPleasure

Help an uninitiated non-rower un-glaze my eyes and decipher these arcane hieroglyphics. I know what the "C2" is... I'm guessing "spm" is "strokes per minute"... what does the 5k signify? Guessing it's a "distance" measurement, but what units? When you talk about the "split" does that mean there's a brief rest between strokes? Or just slowly returning to the start position?

@6=damper setting, goes 1-10.
k=kilometer
spm=strokes per minute (actual "rows" per minute)
split=standard split for the C2 is 500 meter time, i.e. "speed." So I was going faster for the first 2000 meters than the last 3000. And my average split was ~2:20 (so it took me 2:20 for each 500 meters).

So going fast with a slower cadence mean big explosive pulls, and then taking a little extra time to recover for the next pull.

As a C2 newb myself, it seems like there are A LOT of variables you can tweak for a rowing session.

[Chebass88]

11/16/17 Cardio

C2, damper @6
5k, 23:17
Average heart rate ~140

I did the first 2k at 20 spm with a decent split- powerful strokes with long recoveries. This was hard on my glass elbows and the rate felt awkward. So the last 3k were at 28 spm with a slightly slower (but more sustainable) split.

Chebass's 40 minute 10k's at 20 spm seem impossible from where I'm standing. 40 minutes of big explosive strokes... #DispleasureIntoPleasure

This is solid work. I wouldn't say it is "pleasure" just yet - maybe I'll need to get a little better!

[mgil]

Broseph, you are a beautiful and sexy young man.

[Chebass88]

Help an uninitiated non-rower un-glaze my eyes and decipher these arcane hieroglyphics. I know what the "C2" is... I'm guessing "spm" is "strokes per minute"... what does the 5k signify? Guessing it's a "distance" measurement, but what units? When you talk about the "split" does that mean there's a brief rest between strokes? Or just slowly returning to the start position?

@6=damper setting, goes 1-10.
k=kilometer
spm=strokes per minute (actual "rows" per minute)
split=standard split for the C2 is 500 meter time, i.e. "speed." So I was going faster for the first 2000 meters than the last 3000. And my average split was ~2:20 (so it took me 2:20 for each 500 meters).

So going fast with a slower cadence mean big explosive pulls, and then taking a little extra time to recover for the next pull.

As a C2 newb myself, it seems like there are A LOT of variables you can tweak for a rowing session.

The damper is a lever that controls the air that goes into the fan housing. The higher the value, the more air is allowed into the housing, slowing the fan wheel, making each pull slightly harder. Less air means each pull is a little easier. Real rowers equate this to the style of row boat (higher number = big, slow rowboat & lower number = fast & sleek boat). You should be able to measure the drag factor and set the damper accordingly, to make it comparable amongst different rowers, or to identify it and use it as a training variable.

[broseph]

The damper is a lever that controls the air that goes into the fan housing. The higher the value, the more air is allowed into the housing, slowing the fan wheel, making each pull slightly harder. Less air means each pull is a little easier. Real rowers equate this to the style of row boat (higher number = big, slow rowboat & lower number = fast & sleek boat). You should be able to measure the drag factor and set the damper accordingly, to make it comparable amongst different rowers, or to identify it and use it as a training variable.

I could probably just play around with it and find out, but does the damper setting affect the "distance" achieved by each stroke? That was my (almost certainly wrong) impression.

[Chebass88]

I could probably just play around with it and find out, but does the damper setting affect the "distance" achieved by each stroke? That was my (almost certainly wrong) impression.

I don't know either. I haven't noticed a difference yet, but I'll try to observe when I row on Sunday.

[broseph]

Broseph, you are a beautiful and sexy young man.

I’ve been noticing you dropping these around the forum, and it still brought warmth to my heart.

[broseph]

11/18/17 KUA Week 7 Bench

Bodyweight 219. I've averaged +1 pound per week for 7 weeks. That seems a little fast. And the volume (by reps alone) is starting to go down at this point in KUA. Maybe I'll throttle back a little on the calories and see what happens.

Bench 355x4 @9 (PR)


320x 4, 4, 4, 4 @8.5?

My right elbow is feeling really junky after doing all my deload week chores so I wore elbow sleeves for all but the last set of bench. And that last set was painful, so I guess sleeves were the right choice.

Press 165x 8, 8, 8

Close Grip Bench 255x 8, 8, 8

BB Curl 115x 15, 15, 15

I'm probably going to do a USAPL meet in April 2018, aiming for the 231 class. Time wise, that gives me 2 runs at KUA with few weeks extra. I might aim to give myself an extra week before the meet (so it would fall on Week 14 of the program), and that still gives me a couple weeks between the two runs.

Weight wise, I could keep gaining 1 pound/week and have a mini cut after this first run of KUA, or just pump the brakes a little and slow down the gain rate. I'm leaning toward pumping the brakes during the 2- and 4-rep KUA weeks of each run, with faster gaining during the 6- and 8-rep weeks.

[broseph]

11/19/17 KUA Week 7 Deadlift

Deadlift 475x5@8.75 (PR)


425x 4, 4, 4, 4 @8. Back offs are starting to get heavy. Instead of a flat 90% of top set, I might start making smaller weekly jumps (probably for all lifts).

Horizontal Pull Ups x 7, 7, 7, 7, 7

Pause Squats 295x 5, 6, 7.

Might do ab stuff later whatever who cares.