Not done, yet...

How did you find a slightly higher cadence? Keeping the cadence high during recovery valleys is tough but helps. Tbh Tabata is always going to be savage whatever it's done on.

Smart Turbo and single sided powermeter ftw :cool:
 
Cadence was a bit higher (was too busy trying to not die) in each rep, but completely failed in between because of the burn. It is really, really unpleasant. :o

Managed to push around 170-180rpm during the warm up, so wasn't too unhappy with that as a starting point. Might have another go tomorrow...
 
Ewww... moar tabata and pull today.

Tabata session started with two max RPM runs, and then 24secs on/10secs off for 8 reps. I also tried to keep the cadence at 100-105, and actually wanted to die as a result.

Thank you @BennyC.

Interestingly, the Wattbike said I covered 9.4km with a maximum power output of 1288W @ an RPM of 200...

In other news...

DEADLIFT (5-4-3-3-3) 110-130-140-150-160 Well that was interesting. No chalk, either...
NORDIC CURL (6-6-AMRAP) BW-BW-BW(6-1-1) Tomorrow is going to hurt so badly...
 
Cardio, today... on the Wattbike (Tacx Bushido is coming tomorrow - I hope).

Three max RPM attempts, topping out at 1237W @ 194rpm. A bit disappointing, but there we go.

Followed by tabata intervals: 8 reps of 20s on/10s off at 95-100rpm, with resting at 85-90rpm. Last 'rep' was horrid, flaking out at around 280W, but there we go... weirdly, I didn't feel too bad after a minute or so - is that what cardio gains feel like?
 
Oh-ho-ho... the Bushido is up and running!

FRONT SQUAT (6-6-AMRAP) 60-70-70(10-2-2) Ooft. This was harder than it should have been! Too much cardio... :o
OHP (10-10-10) BAR-30-30 Just grooving.
BENCH (12-12-12) 30-30-30 Just grooving...

Unleash the Bushido! Worked out what it was doing when trying to pair via Zwift, and did 20mins on Zwift (just bimbling around Waatopia) @90+ rpm. Eurgh. That was hard.
 
Yes... the bike is awesome. ;)

Pull day...

DEADLIFT (5-4-3-3-3) 110-140-150-150-150 Last three sets felt really hard, because it took me until the penultimate to realise my plate maths was 10kg out. Derp.
RDL (6-6-AMRAP) 70-100-100(10-3-2) Ow.
NEUTRAL GRIP CHINS (6-6-AMRAP) BW-BW-BW(6-2-1) Last five reps were slooooooow negatives.
BROCEPS AND DELTS...

Ooft... that was interesting. The deadlifts felt harder because I wasnt using chalk, either. :o
 
dod said:
It's addictive. Have you tried any of the training sessions built into zwift yet?
Click to expand...

No - I've hardly been able to get any time on there at all... to the point my "one week free" has involved 20 minutes cycling. :rolleyes:

A colleague at work rates them, but he's one of those "Ironman" crazies. :D
 
Urgh... did something terrible this evening. After my 17 mile (8.5 each way) commute...

DBSS (6-6-AMRAP) BW-20-(32*10, 20*10, BW*10) I was in an unbelievable amount of pain after this
BENCH (15-12-12-12) BAR-40-45-50 Heaviest weight I have benched in probably a year.
TRIZE (*)

I have eaten everything today. And I am still hungry. :D
 
Ooooft. First day back in the gym for light cycling only... so 14 minutes on the turbo it was!

Found an interesting workout on GCN the other day, which was something like 1:50 @ 100% FTP with 0:10s @ 200% FTP... for 7 *reps* and it was good fun - not actually that bad, so I am wondering how useful it will be, but who knows? Just keep going!
 
So... FTP is up to 233W which is good.

Another grinding interval session this evening: a Zwift 10-12 week FTP intro, with 6*6mins at 73% FTP. Nothing strenuous, but a gross amount of sweat.
 
Oh-ho-ho... back in the gym and under the bar. :eek:

FRONT SQUAT (5-6-6-AMRAP) 40-50-60-60(8-2-4) That will sting tomorrow...
DBSS (10-10-10) BW-12-32 So will that...
BENCH (10-10-20) BAR-40-40
DELTSANTRIZE (*)

Will probably struggle to walk tomorrow, but will take the bike, anyway. :o
 
mrthingyx said:
Oh-ho-ho... back in the gym and under the bar. :eek:

FRONT SQUAT (5-6-6-AMRAP) 40-50-60-60(8-2-4) That will sting tomorrow...
DBSS (10-10-10) BW-12-32 So will that...
BENCH (10-10-20) BAR-40-40
DELTSANTRIZE (*)

Will probably struggle to walk tomorrow, but will take the bike, anyway. :o
Click to expand...

IN! - Finally nice to see someone I actually know here, lifting again haha.
 
Oh, well... my legs have felt like glass for the past couple of days!

SNATCH PULL (5-6-AMRAP) 60-80-80(8-2-2)
BARBELL ROW (10-AMRAP) 60-60(12-4-4)
CHINUPS (5-5-5) BW-BW-BW
BROCEPS (*)

And then 10 minutes on the turbo with "some guy" ( :D ) who kept dropping me like something smelly! :p
 
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