Random Announcements

[steelworker]

Damn I thought  you couldn't stop laughing.

[Black Orchid]

@steelworker:

Damn I thought  you couldn't stop laughing.

I laughed a lot too! [emoji6]

[Snowy]

@steelworker:

Damn I thought  you couldn't stop laughing.

I was like woah, she's lost it, classic

[Finkster]

[Black Orchid]

[emoji38][emoji38][emoji38]

[jdl1279]

Happy Easter to all

[Black Orchid]

Thanks for the laugh @jdl1279 [emoji23]

[twin]

Happy Easter to all.

[Black Orchid]

Happy Easter to you @twin and to all

[madmonday]

dopest pin ever

from maybe a year or so back

[Graeme]

Happy Easter.

Incidentally, Jesus was said to have had a seamless robe. Does that mean it was loopwheeled?

[trail and arrow]

[Giles]

@Alex 's new toy arrives…...

[Black Orchid]

Wow..

[Cutlasshound]

@Giles:

@Alex 's new toy arrives…...

Overtook that on the A3 this morning and thought if you guys'

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[neph93]

One year ago today I was squatting at 120kg for 3x10 sets.  351 days ago I did a personal best max set of 140kgx4. 346 days ago my shoulder popped out of its socket ruining cartiliage along the way. 7 months ago little Alfred was born. So a little pain and a lot of joy.

Today was my first day back in the gym, since my shoulder went out. I'm 10kgs heavier than I was then and I've gone up a size in jeans and some of my expensive shirts are a little tight (and not in a good way). I squatted 3x10 at 50kgs. I feel very humble. It's a start though.

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[Finkster]

^ The first step is always the hardest … good luck!, mate

[madmonday]

good for you @neph93

[Appfaff]

way to go @neph93 - glad to hear you getting back after it. If you need any help putting together workouts, or simply have questions about how to handle working with/around pre-existing injuries, know that I am only a PM away.

Since you have a C2, here are three of my all time favorite rowing workouts that you might be able to implement over the next few sessions:

1. Short Intervals - (pair with high/mod volume strength work prior - as common sense would suggest, stay away from pull ups/chin ups prior to row workouts)

ECAF: 10 sets of 1 Minute rowing at 90-95% - followed by 1 Minute rest. Goal is to stay within 30 meters (for a guy your size, that's about 2 pulls) of your best score throughout the entire workout.

2. Long Intervals - I do this after Heavy "low volume" strength work like heavy presses/jerks or back squats.

Work vs. Rest intervals is 1:1 throughout

250m Row
rest
500m Row
rest
1000m row
rest
500m row
rest
250m row

Goal is for the second 500m and 250m to be within 10% of your first rounds times.

3. Lactate - I do this paired with moderate deadlifts or power cleans.. I stay away from heavy pressing or squatting on these SUPER high intensity + high volume days.

4 rounds of Tabata Row - rest 5 minutes between rounds.

Each Tabata = 8 rounds of 20 sec of rowing / 10 sec rest.

Goal is to get to 1000m each "cycle."  - I have yet to break 1000m on a tabata, but I'm not a great rower. Someone your size "could" make it!

Best of luck!

[BloodnThunder]

Congrats @neph93!  If you can get through the first month and into a nice routine you'll be golden.