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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back to sea level- thought I'd give a bit of a go to the 1k- went out fairly quickly and saw with about 125m to go I wasn't quite where I wanted to be and decided not to push it out so that the rest of my workout wasn't too comprimised Deadlifting (no belt, double overhand hook grip) to 535lb single (slowly creeping up- not bad just after row)- dropped down to 315lbs and did 5 sets of "speed" deadlift triples Finished with 135lb hang power snatches/"Penta-jumps--- x 5 sets Zero carb day 6! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Today was last day of a 10 day "Zero carb" short experiment- food was essentially meat and eggs with a small amount of heavy cream and cheese with just water to drink- first 5-7 days experienced typical dehydration symptoms that come with dropping carbs, acetone in breath also for about a week, which also resolved (acetone to beta hydroxy butyrate is a reversible reaction and my suspicion is that as I get better at utilizing the ketones for energy less is excreted as waste in the lungs) So row was a new 1k PR but still 1 second over current 50+ world record- as I stated before the gym rower just seems a little bit more difficult to pull lower splits with- I'll see for sure next month when I bring mine out to California- effort today was pretty solid and at least was able to keep last 200m sub 1:30 Went on to do some deadlifting- no belt DOH hook grip to 500lbs, then down to 405lbs x 16 reps Jump squats at 225lbs triples/3 tuck jumps x 10 sets Finished 1set of vertical chest press to failure Fly to Paris tonight for next 10 days - training will be sporadic likely |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Forgot to post yesterday's business, basically a little lite upper body pump stuff, some 176lb KB swings and a 1k row
Felt a little tough coming back from layoff while visiting France Ok, getting a bit better- have to adjust to both high altitude and zero carb diet- both of which tend to dehydrate one initially- fortunately I feel as I'm already adjusted to diet as energy is good and acetone taste only appeared for about 24 hours this time (most likely as I had done a 10 zero carb stretch shortly before Christmas-altitude adjustment is still not quite there yet (Breakfast today was 10 eggs and 9 strips of bacon) Decent workout with regard to intensity and volume today 5 min wu on bike, 100 jump ropes Hang power snatches 135lbs x 10 sets of 3, focus on technique and explosiveness 42" box jumps 10 sets of 3- all very easy 50lb med ball push press releases to 10'6" ceiling 10 sets of 3- felt good power here Plyo-push-ups off 6" boxes 10 sets 3- all felt good and easy 20lb med ball over head to ground slams 10 sets of 3 Hanging leg raises 3 sets of 10 Row 1k wu 1k row with target of sub 1:25.0 pace x 550m and then cruise out the finish Got target and felt quite a bit better than yesterday (also dropped drag back to 215) So good sign will likely target 600m tomorrow |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Last night, kids wanted to stay up for the new year, so pretty short on sleep today
Time for a quick one today as I had a full schedule of playing with the kids today :D Got a quick set of deadlifting in and was targeting 405lbs x 16 reps with no belt- got it fairly comfortably ( video) and this ties the best I've pulled over last few years, so strength is coming up despite nearly complete absence of carbs from diet (also noted to be down about 5lbs in body weight over last few days as I continue to dehydrate (and hopefully lose a bit of fat) https://m.youtube.com/watch?v=OTFALRIS9sY Next straight on to rower for an easy 1k wu and then on to "real 1k Target here was to get to 600 at 1:25.0 then coast home- made it but was a bit tough as I had just did the deadlifts and was certainly under rested Then out to play some basketball with kids! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Spend about an hour today with my 8 year old as we have both decided that we'd like to learn how to do a back flip and so after watching a few videos set out to start to work towards that goal- at 6'5 and 240lbs I'm at a slight disadvantage here :o
Anyway lots of rolling, doing flips on the rings and closing in on a "macoca" (basically a 1 armed side flip)- had a ton of fun and look forward to continuing to progress Rowing today was just another 1k with target of 625 m at 1:25.0- got it without having to dig too far and then just cruised out the rest of the distance- again since I'm at high altitude and still acclimating, I'm refraining from pushing too hard as it seems to result in prolonged coughing spells secondary to a little pulmonary edema that occurs |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok, day 6 of 30 of zero carb experiment- breakfast was 1lb of ribeye soaked in butter and 8 eggs fried in bacon fat (damn delicious and around 2,000 calories) just drinking water (never been a coffee drinker)
Training- a little sore from the backflip training (using a few new muscles) 5 min wu on bike Cambered bar bench to 260lbs then down to 205lbs for 5 sets of 5 reps (did a few ring flips in between sets for fun) 176lb KB swings x 20, 15, 10 reps all very easy 1k wu row Followed by 1k with the lazy target of 1:24.0 x 500m then coast out the finish Got it easily but certainly notice I'm currently not in 500m shape at the moment- strength in the gym continues to remain good but don't have top end power efficiency on erg right now, hopefully I can quickly knock out 1k WR on my birthday or as soon aFter as possible (hopefully) and then quickly ramp things up for the shorter distance records before Dirk gets his chance :shock: |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Out to Southern California and sea level 1k wu Then 1k with planned target of 750m at 1:26.0- sadly was at 1:26.5 :cry: DF 215 Followed with 5x10 reps of 176lb KB swings fairly easy Diet is still zero carb (day 9 of 30 day adventure- continuing to get leaner and eating to full satiety on basically fatty steaks, eggs, butter and water to drink) Steve, Henry- yes I think the 2:53.3 is certainly doable, what I'm not certain is whether I can do it in 4 days on the 10th- hopefully I can find the mental toughness to dig it out at my current level of fitness (my 10 day break during Christmas was. not ideally timed unfortunately)- As far as the shorter distances go I am more confident but will definitely need a little time specifically working those distances- and unfortunately a little time is all I likely have until Dirk turns 50- likely I'll need to and hopefully want to revisit the short stuff later in the year- I'll concentrate a bit on some other aspects of fitness a bit in between) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Targeting 800m at 1:26.0 (got it at 1:26.2) coasted out the last 200m-DF was 230 Still fairly tough but a fair bit better than yesterday (now have a bit more confidence) That's all for today Food wise- breakfast was a 1lb ribeye and 7 eggs fried in butter! 850m for tomorrow |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Today's target was to go 850m at 1:26.0 (ended up at 1:26.2) DF at 222 This was a pretty solid effort, not quite max, but not too far away either- gives me enough confidence to believe WR is doable (2:53.3/1:26.6) but It will take a tremendous effort and a lot of mental commitment to get it done, given my current relative lack of fitness Tomorrow will target 900m at 1:26.0 Today was day 11 of 30 day Zero carb experiment- feel quite good and each day it gets easier |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just a bit further 900m at 1:26.4 (then coast last 100m- would have liked to have seen a touch faster! I'm at this point pretty confident I can go sub 2:53.3, but not as confident that I can do it tomorrow (my 50th birthday) regardless it will happen sooner or later (I'd just as soon get it done quickly and avoid the extra pain :shock: ) Finished out with just an easy set of 176lb KB swings x 20 reps Hopefully good nights sleep tonight (last night was not ideal!) Diet humming along nicely (Zero carb day 12)-breakfast was 1lb ribeye and 7 fried eggs) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Turned 50 today and had 3 goal for today
1 break 1k 50+ rowing world record 2 dunk a regulation basketball 3 deadlift 500lbs Of these I felt the deadlift would be easy, dunking was a maybe (last time I did it was about 9 years ago), and the rowing was doubtful based on last few days Got a good night sleep and felt I was as good as I could be given my current fitness Started 1k (DF 217) and tried to be conservative through first 500m (around 1:26.2) , but as I got to around 700 started seeing some 1:29s and knew I would not be able to bring it down and thus aborted- I find that I always fade over last 20% of any fairly hard effort no matter how relatively easy I start. Not any surprise but I'll need to take a few more attempts to get it down (not looking forward to it, but it is what it is) The deadlift was pretty much a breeze (no belt, DOH hook grip) Got the dunk fairly easily after a few warmup attempts (nice to still have some get up despite being 50 and 240lbs) After this goofing around went on and got a workout in 30lb med ball push press releases x3 to about 15-16 ft/3 consecutive broad jumps (27ft or so) x 6 rounds Hang power cleans to 235lbs x 5 singles 10 pound med ball 1 arm baseball throws into wall (5 reps each arm-firing it it with max acceleration) x 5 reps 30lb med ball overhead to wall throws (again as hard as possible) 5 sets of 5 reps Felt darn good and could have go on for quite a bit longer but was getting late This was all fueled by the meal below (I'm 13 days into a zero carb experiment) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Mixing it up a bit, will alternate 500 m and 1k stuff for a bit- goal here was 1:25.0 at 25spm-timing a bit off as I haven't down any power development rowing in quite some time- nonetheless not too bad! Off to gym for back squats down to 12" box with 225lbs x 5/sled pushes x 40m with 3 45lb plates added to sled -- 5 rounds of this Finished with just some easy upper body pump work on the machines 14 days now without any carbs- still going strong Thanks all for the well wishes! |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Solid, especially the meal. Happy birthday Shawn.
Tom |
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Aim high. Stay hungry.
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k (30 spm cap) first 50 strokes (550m) at 1:26.5- coast out the rest (using "big boy" drag today)
BTN jerks 250lbs/Penta-jumps (40-42ft ish) x 6 sets 225lb jump squat triples/30lb med ball push press release triples to 15ft-ish x 6 rounds Not bad today Thanks Tom, hope all is well with you! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just leaving an update on diet experiment here
15 days into a "Zero carb" diet trial (planning on 30 days for now) Diet has been exclusively either red meat, eggs , bacon or seafood (to this point just shrimp) have used some butter and bacon grease to cook with, salt and pepper for seasoning- only water to drink- and that's it! (My habitual diet previous to this has been also very low carb but I would still eat a few plant products like berries, leafy green vegetables, nuts, a little dark chocolate and full fat dairy to include heavy cream and cheese) While I'm not recording calories and am eating to satiety and just when hungry I am generally taking around 3k-4K cals per day (generally around 12 eggs and 2-2.5 lbs of meat and about 3-4 tbsp butter/bacon fat) tends to be around 60-70% of calories from fat I started at 240lbs and during 1st week I dropped around 5lbs but I would assume much of that was water, currently as I don't have access to the same scale, due to being out of state, I can't say for sure (also the dramatic change in altitude also effects my hydration status)- I would say I appear visibly leaner, although not a great deal so (as I was relatively lean to begin with) Sleep-generally been good (provided I follow good sleep hygiene practices - no electronics, cool down body temperature) Mood and energy- generally very good to extremely good GI function- guts feel great, 1-2 bowel movements per day despite complete lack of fiber Ketosis-not doing any formal measuring as I don't think it is that helpful, but certainly at the beginning I am fairly convinced I was spending a fair bit of time in ketosis (mostly due to noticeable acetone on breath- that lasted about 5-6 days), my suspicion is either I am using the ketones more efficiently or I am producing less) Training capacity- despite literally almost zero carbohydrate, my ability to train intensely is still very good, I don't see any drop off in either capacity or strength and my training routine is pretty much the same as it always is with lots of emphasis on explosive movement, strength and speed as well as breaking rowing records A few special comments/observations- only 2 weeks in and far too short to draw any long term conclusions but I noticed a few interesting things I've have some minor but annoying tendinitis affecting the insertion of my left biceps femoris muscle just behind my knee for the past year and a half- it is currently gone x about 1 week now (will continue to observe this) A few "age related" skin issues that I have also appear to be improving- these include a few cherry hemangiomas and also as small likely dermatofibroma- these all appear to be shrinking (again I'll continue to observe ) Cravings- physically none, the steaks are extremely satisfying and continue to be delicious, mentally out of habit I've certainly thought about tossing back some macadamia nuts or having a small piece of dark chocolate (but it is not related to hunger but rather habit) Do I feel I can go another 15 days- no problem (the biggest issue is really the expectations of others around me to eat more variety) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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This little 500m rate 25 row was good for several reasons- 1-I hit my target of 1:25.0 actually very easily 2- I had essentially no slow down at the end 3- barely breathing hard at all Next will be to bump rate to 30 and target 1:20.0 Rest of workout (which incidentally was done today on about 17 hours fasted, as I was just not hungry) went quite nicely Deadlifts to 405lbs x 15 reps (no belt) nice and easy Speed deads at 315lb triples x 8 sets 60 lb med ball ground to air throws (snatch-like motion) to about 11-12 feet 8 sets of 3 Jump rope 4 x100- had to stop as girlfriend was ready to go at this point but felt like could have easily kept going for quite a while Trained at commercial gym and was amused by both the comedy and the tragedy of what many around me were doing (mostly they are wasting their time) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just an easy-ish 1k today-target 1:26.5 x 55 strokes (640m today)@30spm Basically a rest day today Back to 500m stuff tomorrow! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Rate 30 500m- not bad, prefer 1:20.0 Stuff at gym after |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just a quickie today
1k- 60 strokes at rate 30 at 1:26.3 (around 680m) then coast, then sprint out last 100m (was seeing 1:23s) 176lb KB swings x 30 straight reps (most I've ever done) Noted a lifetime lowest heart rate today (53bpm) while sitting on rower (likely lower I was laying down) 19 days into Zero carb project- this was a fasted workout- followed by crushing a 1.2lb ribeye |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Solid Henry!!
For me today 500m with rate 30 cap- 1:20.3- felt good with no fade at the end Followed by 540lb deadlift (no belt, DOH hook grip)- most I've pulled in 3 years or so!!! (Not bad) Plyopushups off 10" box x3/20lb med ball push press releases to about 18 ft x 3-- 10 sets Jump rope x 1,000 (10x1000) Very good energy 20 days now on meat and eggs only diet |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another 1k- this time 65 strokes rate 30 and 1:26.5 (to 725m) then coast until 900m then sprint it out (saw several 1:22s)- felt not too bad Gym for just a bunch of high acceleration med ball work Finish with 600 rope skips (3x200) Tomorrow planning a rate 35 500m |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://m.youtube.com/watch?v=mj0AR7ZgFOE
Ok so new 500m 50+ world record-see video Not bad Gym afterwards Jump squats 185lbs x 3/3 consecutive broad jumps x 8 sets 60lb med ball throws 8 x 3 reps 250 jump ropes |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just an easy one today- 1k did 70 strokes hard 1:26.4 to about 750m trying to keep spm lowing (31-32) then coast until 100m to go and sprint-1:23-4) Sat on rower for about 5 min to let lactic acid accumulate and hopefully clear😜 Tomorrow will do a 1min sub maximal TT |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://m.youtube.com/watch?v=u2HwcvL6krI
First crack at 1 min 50+ WR (was looking to go 400m at 40spm) (current record listed at 392m, but I did see someone has ranked a 395m as well) Not my best effort- out of practice for this stuff (haven't done a 1 min sprint in around 6 months, had some wine last night at the insistence of my GF and was falling off seat for last 8-10 strokes) Still 398m is a new WR Will definitely need to bump this up or it wont last very long- my best guess is that Dirk is good for 405-410, same thing with 500m- need to at least get down to 1:16.0 Early days for this stuff- several more attempt to come Thanks all Drooze- sea level and a very clean machine should get you around 230 DF Rest of workout Speed deadlifts 10 sets of triples a 315lbs 40m sled pushes with 3x45lb plates added x 5 rounds 10 1arm med ball wall slams (5 each arm) x 5 sets 20lb med ball overhead to wall slams 5 sets of 5 - I strive for maximum speed and acceleration during the m d ball work and today the poor med ball began to break open and leak out some of its powder with each slam :shock: 500 jump ropes (5 sets of 100 jumps) All of this was done on around 15 hours fasted and now 24 days without carbohydrates (diet is literally meat, eggs, water- no supplements, no vitamins, and definitely no drugs or hormones!!) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just another 1k- today's target was to go 75strokes at 1:26.5 (which was 802m at 1:26.6) then coated until 900m and sprint out last 100m (1:24-5) kept drag at maximum and tried to keep rate lowish 31-32- tough but not all out That was all for today Will go 500m again tomorrow and hope to see 1:16.x Paul, Gary thanks (Gary it's almost as though we were designed to eat meat :shock: ) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://m.youtube.com/watch?v=f-AdK0551n0
Another go at the 500 yields an improvement in WR :D Gym stuff afterwards was pretty solid as well 18" 95lb depth jumps- x 15 singles (this is an advanced plyometric exercise generally contraindicated unless well experienced with plyometrics and excellent tissue integrity 10" plyo-push-ups 10 sets of 3 Hang power snatches at 135lbs x 3/60 lb med ball ground to air throws x 3---x 5 rounds Some machine vertical press and bicep curl fluff Jump rope x 600 (3x 200) Continue to feel and perform very good (26 days without carbohydrates) |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Congrats Shawn. Woot!
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Aim high. Stay hungry.
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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[img]http://lh3.googleusercontent.com/-q9KWqClaP6Y/WIfJEkNqlZI/AAAAAAAAD0Y/dHVnqbNdPEM/s1024-no/IMG_3492.JPG[\img] Had a poor 500m attempt- got to about 375 at 1:16.8 and was not feeling it so aborted (probably was good for 1:17.3-4 ish Finding my efficiency at higher rates not where I want it to be so played around with a few rate restricted intervals Felt fairly decent and at end did a 100m attempt but machine was jumping all over the place despite 176lb KB bracing it Tom, thanks brother, one of these days I'll get back to throwing stuff |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just another 500m- ok, but not great- just wasn't all the way mentally switched on for this one To gym for deadlifts 405lb x 15 reps (no belt, oly shoes) About 30 min of various med ball throws and slams Jump rope x 1,000 (10x100) Again on 28 days zero carbs |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://m.youtube.com/watch?v=X_ijYb62EJk
Ok, another 500m row- tied my WR 1:17.1, but it was a better attempt IMO as my stroke held together pretty well until the end without compromising posture and over "arming it" at the end Had a little fun afterwards in video (as a dig at Henry, as we were having a Twitter disagreement about my ability to do anything after depleting glycogen) Then went to gym for some interval work (which Henry says I can't do :D ) 80lb 1arm KB swings x20 reps, immediately followed by 100 jump ropes - repeated 10 times on 1 min rest ;about 1:1 work rest ratio) Then 10x100m rowing sprints on 2min rest (targeting sub 15 sec each rep) Finish with 5 x 10 sec "woodway" treadmill sprints hitting 15mph- on 50 seconds rest (stopped because my girl finished her workout This was done on 18 hours fasted and 29 days into a zero carb diet |
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