What training are you doing/have you done today? (Vol.3)

[Ed/L152]

On the rower again at the weekend: Saturday morning I did a marathon distance:

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
3:04:15.0	42,195m	2:10.9	156	835	25	136
37:06.9	8,500m	2:10.9	156	835	24	130
37:07.0	8,500m	2:11.0	156	835	25	130
37:07.0	8,500m	2:11.0	156	835	26	133
37:07.1	8,500m	2:11.0	156	835	25	142
35:47.1	8,195m	2:11.0	156	835	25	149

Then on Sunday morning I had a go at 50k:

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR
3:40:03.3	50,000m	2:12.0	152	823	25	141
43:39.8	10,000m	2:10.9	156	835	25	133
43:40.0	10,000m	2:11.0	156	835	25	132
43:54.0	10,000m	2:11.7	153	827	26	139
44:28.4	10,000m	2:13.4	147	807	25	145
44:21.1	10,000m	2:13.0	149	811	25	157

The marathon was fine - the last 5k was a bit difficult. The 50k was increasingly painful after the first 10k and I struggled, as can be seen by the lack of consistency. It was some kind of achievement, but I'm not sure why I did it.

Plan: get back on the bike (except I'm feeling more anxious about the car risk), do some running (which I find difficult and hard on my knees, but I think I need to do some non low-impact cardio), get under a barbell more often, and on the ergo concentrate on mostly low rate steady state, with a view to working on my 2k and 10k times. There's one more challenge from Concept 2 - the 100k - which I think I'll leave unattempted.

I did a lot of rowing at school but was terrified of the rowing machine. Using a heart rate monitor and careful pacing has helped me master it, and it's interesting seeing how heart rate is affected by the split/power, length of session, intervals, stroke rate, fatique, rest etc. At school we used to have the damper set far too high, whereas now I prefer a drag factor of around 115 , which on my machine has the damper on 2 or 3. I'm small and relatively weak and a high drag factor quickly kills me.

[spikeyhead]

I've added some boxing training into my routine. It's knackering but the most interesting thing I've done to keep fit.

[egor110]

Anyone got any experience of tennis elbow ?

Pretty sure i've done it doing db press , upped the weight and could lift it but technique was all over the shop , wobbly wrists , elbows flared out .

Or it might of been chin ups as i've upped them recently as well .

[spikeyhead]

egor110 said:

Anyone got any experience of tennis elbow ?

Pretty sure i've done it doing db press , upped the weight and could lift it but technique was all over the shop , wobbly wrists , elbows flared out .

Or it might of been chin ups as i've upped them recently as well .

Rest, it takes forever to go away.

[Ed/L152]

egor110 said:

Anyone got any experience of tennis elbow ?

Pretty sure i've done it doing db press , upped the weight and could lift it but technique was all over the shop , wobbly wrists , elbows flared out .

Or it might of been chin ups as i've upped them recently as well .

My suspicion is that tennis/golfers elbow is associated with lifts where the wrists aren't in a neutral pronation/supination (twist) position, or maybe more likely if there is a wrist pronation/supination force during a lift (which is rarely a productive effort but can easily happen during an all-out effort). I got it when starting out with low-bar back squats a few years ago until I learned to have my wrists in a relaxed and neutral position.

There is a Theraband flex bar which is designed to help treat tennis/golfers elbow - it exercises the muscles involved eccentrically. I didn't get great success with it but may be I wasn't consistent enough with it. As a above it took a few months to get better. I don't know if I actually had to rest or simply improve my form - but I had an enforced lay-off during the first lockdown during which it settled down.

Take this with a pinch of salt, I'm not an expert.

Edited by Ed/L152 on Wednesday 7th September 08:46

[egor110]

I think as i get back I'll switch the db press to the machine press for a bit as i can push it with my palms without gripping it.

[ORD]

High rep low weight hammer curls. That’s worked for me every time and only taken 2-3 weeks. I’ve never reduced training (much) because of elbow trouble. Just ease of on volume or intensity a bit.

[mcelliott]

egor110 said:

Anyone got any experience of tennis elbow ?

Pretty sure i've done it doing db press , upped the weight and could lift it but technique was all over the shop , wobbly wrists , elbows flared out .

Or it might of been chin ups as i've upped them recently as well .

Vigorous warm up, or maybe strapping on the joint might help, sound obvious but try and avoid exercises that cause the pain, I have it I just train around it, as mentioned takes weeks months or even years to clear up

[mcelliott]

Yesterday, one hour road ride, managed to squeeze in over 600m of climbing at an avg speed of 27kph which I'm super pleased with, earlier was shoulders sesh at the gym got a single 78kg for standing overhead press which is exactly my bw, then a short swim in huge seas.

[biggbn]

First training I've manged since being ill, decent 3 mile walk with the dogs was all but better than nothing. Will venture back to gym this afternoon and see how much of my gains I've lost!!

[egor110]

mcelliott said:

egor110 said:

Anyone got any experience of tennis elbow ?

Pretty sure i've done it doing db press , upped the weight and could lift it but technique was all over the shop , wobbly wrists , elbows flared out .

Or it might of been chin ups as i've upped them recently as well .

Vigorous warm up, or maybe strapping on the joint might help, sound obvious but try and avoid exercises that cause the pain, I have it I just train around it, as mentioned takes weeks months or even years to clear up

I'll go back Monday , ditch the pull ups and chin ups and swop db press for chest press machine so i can push with my palms rather than grip it.

[mcelliott]

Yesterday, 33 fairly hilly kms on the bike which was done in exactly 1hr then a full body session at the gym, finished off with a fabulous 1500m swim in the bay, sea was like a mill pond,

Today, 50km on Zwift, 60 pull ups then just a gentle swim.

[biggbn]

2.5 mile walk/jog/walk alternating with every lamppost last night, legs in bits this morning, so unfit. Will get another three miles in tomorrow morning and try for gym session after work. ...I have been promising this for a while now though!!

[mcelliott]

Yesterday, pretty fast 50 minutes on the bike, grabbed a long Strava KOM, nearly six minutes of effort at 46kph proves my speed and power is good, then 60 pull us done in a 5 minutes, swim to cool down

[Douvre777]

5x5 60kg standing overhead/military press
6x40 chinups

[ORD]

6 sets of 40 chin ups?!

[Douvre777]

Heh...sort of. Can't say the chinups are the best quality and it tends to turn into sets of 20 nearer the end. Main thing is getting 240 in total to satisfy my OCD.

For some reason, higher volume training bodyweight works better for me than weighted with less reps for the gunz.

[ORD]

Wow! Good on you. 40 reps is insane.

[chris watton]

Have been plodding on still, with the main compound's routine (plus a little garnish..). I failed on my last 2 attempts at a 145kg Bench Press, so for the past few weeks, I have used my 2x8kg chains for Squat, Bench and Clean and Press (the latter being particularly exhausting..).

Anyway, Saturday (with 2x8kg chains):

Squat - 7x12-5 reps
Clean and Press - 5x5-2 reps
BB BOR (Reverse Grip) - 5x12-8 reps
Deadlift - 5x5-1 rep
Bench Press - 5x12-5 reps

Today (no chains):

Bench Press - 7x12-1 reps, finishing with 145kg
Clean and Press - 6x8-1 rep finishing with 85kg, and then a fail at 90kg, but I can live with that...

Cross bench DB Pullovers - 4x12-8 reps

T-Bar Row - 5x12-7 reps (65-80kg)
Pendlay Row - 5x5 (90-130kg)

Lat Pull Downs (wide grip behind neck) - 4x12-6 reps (60kg)
Seated Pulley Rows (reverse grip) - 4x12-8 reps (60-75kg)

[mcelliott]

Yesterday, fairly hilly hour on the bike 34kph avg, felt pretty easy, then 30 minutes i the sea, 60 pull ups to finish.

Today, big sea swim then 70 pull ups.