[graedy]

You weren't really lazy but the intensity wasn't there.

Finally someone else notices what a great test of overall conditioning and strength the CII rower is:
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The only thing I would add is that if you are not a rower you should try to improve your 500m and 1000m time. The 1000m build mental toughness like nothing else.
Ususally a pretty unfit person can put up a decent 500m time. But after the 500m mark they break down completelly. So their 1000m time is shit.

So for anyone interested:
1000m <3:10 min is good
1000m <3:00 min is very good

and as the 500m are much easier:
500m <1:30 min is good
500m <1:25 min is very good

I don't base those numbers on the performances of several rowers I have seen but on the many performances of nonrowers I saw. And as the yearly ergometer challenge in the rowing club I train at is open for everyone I have seen a lot of nonrowers suffering through the 1000m or punching through the 500m.

If you have a CII rower available (like stonebreaker) - see what you can do!

[Stonebreaker]

Wait.... you mean the rowing machine isn't just for warming up before lifting?

Hmm. Considering that my usual warmup is 5 minute and a little over 1000m, that 3 minute 1km is looking a mite intimidating. Perhaps I'll try rowing for actual speed and seeing what happens to me.

[graedy]

Originally Posted by Stonebreaker

Wait.... you mean the rowing machine isn't just for warming up before lifting?

Hmm. Considering that my usual warmup is 5 minute and a little over 1000m, that 3 minute 1km is looking a mite intimidating. Perhaps I'll try rowing for actual speed and seeing what happens to me.

Try to row the 500m in 1:35 mins first.

My PR for the 1000m is 3:10 mins.
But I never trained on the CII as I always hated it and had the UC for about one year already when I did this. I also had stopped rowing for years. Just weights for some years and then I hopped on the CII for the comp.
So the 3:10 over 1000m is a time every conditioned and strong person should be able to put up.
Never rowed the 500m for time. But plan on doing this soon.

At the moment rowing even at very low intensity for over 5 mins makes me feel sick to no end. My doc said that this probably due to the fact that the whole inside of my body is full of scartissue after those 3 big surgeries. And the rowing motiton really stretches and squeezes your body a fucking lot. But as the scartissue changes over the next years this might go away as well.
But as I still haven't given up the dream of competing at the ergometer chalenge in august the 30th this year I try to go with just intensity for now. Every second workout I gonna do an all out attempt over a certain distance (something between 300 and 1000m) after a short warmup. Hopefully this just makes me feel sick in a normal way.
If that gets me fit enough to be on the team - fine. But my focus at the moment is building strength and muscle as this kind of training makes me tired and sometimes almost puke. But in a good way. Once the rowing doesn't feel so odd anymore I will probably do it more as it just gets you amazingly fit.

Hop on the ergometer bandwagon now. At the moment it is still cool. In a while it will be a trend

[graedy]

- CII 500m in 1:33 [My srpkes per minute were much too low, at about 31-32, should be over 38]

- DB rows 10x50kg

- Then I did some more "light upper body assistance" (I heard that's how the cool guys call it)


Had also planned some explosive lowerbody work. But my left foot still hurts way too mucn. Can't jump and land. And just jumping is.. welll... impossible. Might be slightly fractured or something.
Can't find my log. This pisses me of a lot. Couldn't find it at home before I went to training. Thought I had forgotten it at the rowing club. Couldn't find it there. Back home I searched fucking everywhere. Still not able to find it. This just doesn't make any sense. Waaahhhh!

[vla]

Hey, I've been waiting for you till 8:15pm.
Maybe you left it at your car or you lost it on the bike. Ask your brother. Beat up the curl monkeys on the club. I'm sure I would have seen you forgetting your log at the weightroom as I doubletriple check the bench when we leave.
Maybe you left it at your special friend. Don't know what you are doing actually

[vla]

When I finished caring the garden of my grandma tomorrow I'll cycle down to the club and check it again for you. If it's raining tomorrow I won't be at my grandma. So because I am a sportish guy I will still cycle down for you to check again. And if I find it, I'll send you an SMS and you willl read it at work and be happy. And if you already found it tonight I won't bother because cycling is good for your health.

[vla]

been there, nothing found. checked every corner, looked on the lockers, below the lockers, in the lockers. behind the mirror and everywhere.

[Stonebreaker]

Originally Posted by graedy

So for anyone interested:
1000m <3:10 min is good
1000m <3:00 min is very good

and as the 500m are much easier:
500m <1:30 min is good
500m <1:25 min is very good

Failure.

First attempt at 500m: 1:43. I will say two things only: next time, I will warm up properly before trying this, and it appears that months of leisurely 1km/5:00 as a warm up before lifting does very little to prepare you for flat-out sprints.

I will do better next ttime.

[graedy]

Thx, Vla. Still haven't found it. It is a fucking X file.
I now know that I still had it after the training on tuesday as I had to sum up the total volume and then wrote it down here.
I am both angry and sad. Angry becasue this is completelly unlogical. And sad because I created this new log on the day I lifted for real again. This day was something special and creating the log and making my first entry was something I had fought for so long for without ever knowing if I ever come to this point.

@Stoney: As you can see I also wasn't able to put up a time below 1:30. Just try again.

[graedy]

WAAAAGH! I found it.
It was under a towel that the exact size of the log. And the log was kind a hooked to the bootm of the towel (complicated to explain). So everytime I shifted the towel to look underneath it I shifted the log aswell. This is completelly ridiculous. I feel punked