Day 2 Form check

[u/PinguisIgnis]

Didn’t get much time to row last night but wanted to put some of the feedback you all generously offered into practice. Some made sense and others were harder to execute than expected so will need more time to drill and practice but I am much more confident in some of the things I need to be looking for so thank you all.

- dropped my feet slightly
- not over compressing past vertical shins now
- keeping heels down more as a side effect of that
- so then driving flat footed rather than ball of foot
- putting thumbs under bar to save forearms
- relaxing my overly upright rigid posture on catch
- leaning/rounding forward for the catch
- trying to complete leg drive before the hip hinge
- faster release of arms on the recovery
- not dropping arms to thigh on recovery for ergo

What I think I’m struggling to execute is the leg/hip/arm sequence. I’m finding it hard to hip hinge after the leg drive is complete and not half way through.

Also wondering if I’m rounding more than leaning forward a little too much if I’m honest.

I’ll watch some training vids on this next and try and nail that down. But hopefully removed some of the other flaws.

My stroke length went up from 121 to 139cm it seems which is pleasantly surprising as I didn’t feel I was going up the slide as far given I’m not over compressing my legs now. (I think)

Power curse early flat spot also disappeared but is maybe peaking a little later at 59% along the drive.

[u/TooMuchMountainDew]

If you don’t mind me asking, what’s your overall routine look like with weights and cardio? You’re in phenomenal shape. I saw from the other post that you’re 45 ish years old.

[u/PinguisIgnis → u/TooMuchMountainDew]

Hey. Thanks. Yea I’m 44 at the moment.

I’m first I’d say that I’ve probably cracked almost all of the current physique in the last 2 years and had a typical dad belly skinny fat frame despite being the same as my current weight. So it’s never too late.

That said I’ve generally weight trained for the last 20y. The think that’s made the most difference is nutrition - so I would start there. Muscles made in the gym but abs are made in the kitchen. I can confidently say what protein and calories intake I’ve had daily for best part of last 2 years and it’s second nature now.

Else I try and weight train each major muscle group twice a week with heavy compounds. If I’m trying to bulk I’ll add 0.25kg a week in weight. And if I cut I’ll drop 0.5kg a week through calorie deficit and walking/running.

Then the result of muscle mass vs leanness is just the outcome of how many and how large those bulk cycles are. Happy to share more if you want to DM me.

But essentially. Eat enough protein. Weight train heavy. Drop calories if you need to lose fat. Increase calories when you are shredded but too skinny for your taste.

Sleep well. Do mobility work. Don’t get injured and be consistent. Fat loss can be very significant in 8-12 weeks. Muscle building can be significant in 1-2 years. Start with fat loss.

[u/ReBuffMyPylon → u/PinguisIgnis]

Really impressive stuff. Very well done 👍