Thursday, 19 August 2010

Deadlift, Crunches, O'Neil Rowing Test & Monstrous Lunch

Location: Woodcock Sports Centre, Aston University
Day:Thursday - 19th August - 6.45 am

Romanian Deadlift (5 x 5 @ 100 kg)
Ab Crunches (3 x 20 with a 2-second squeeze)
O'Neill Test (4 minutes on rowing machine) - 1050 metres

Total Time: 30 minutes

Nutrition (higher carb, lower fat on workout day, based on my Leangains experiment):

20 minutes before: 10g BCAA
1 hour after: 10g BCAA
3 hours after: 10g BCAA

Huge lunch at 12pm - chicken breast, venison, beetroot, sweet potato

Dinner at 7 pm - chicken carcass and bones with fried cauli & onion and steamed parsley

I recently posted a video of me doing a rowing Tabata, which drew some constructive criticism from Chris on my technique. He referred to this video, showing how effortless rowing can look.

So I tried my newly learned form on the O'Neil test today, with an interesting result.

The first time I did the test in February I managed 1063 metres. That time, I had only done chest; but today my legs and glutes were pretty toasted from the deadlifts; and today I was taking it relatively easy, not trying to break any personal bests, just focusing on form.

So the fact that I still went almost the same distance suggests the improved form made a difference. On another day I will go in fresh, with good form, and take a shot at the the title.

Today's lunch was a monstrous protein dose. A huge chicken breast and a big whack of leftover venison. I reckon it was about 1.5 lbs of meat. I am digging this 'eat big on workout days, fast on rest days' approach. It feels right.


Chris said...

Glad to help. In one of Clarence Bass' books he talks about rowing as being like a Powerclean - it is in the legs and hips not about snatching pulling with the arms

Methuselah said...

Right - it felt much more about the lower half this time, which is perhaps why the deadlifts made such a difference.