The Sub-7 Experiment

Tag: Consistency in training

  • Monday Progress and the Power of Consistency

    It’s Monday, and I woke up looking forward to going to the gym.

    I could still feel the weekend’s row and heavy sled session in my shoulders, but I had a feeling a good workout would loosen things up, and it did.

    I asked ChatGPT for a session, and it gave me the same one as last time. That threw me a little. I voiced concern about repeating the same structure too often, worrying that boredom might creep in, that I’d lose interest. But the response was simple and sound: consistency is key.

    I’ve read that before, and now I’m starting to understand it. Consistency builds form. Builds strength. It all stacks up. And it’s all moving me toward the real goal: breaking 7 minutes over 2000 meters on the rower.

    So, I did the session. Started with a 2000-meter warm-up row, moved into a full circuit on the weight machines, added sled work and core training.

    This time, I nudged a few weights up, nothing dramatic, a kilo here, five there, just enough for that subtle progressive overload. Enough for it to feel like I was working.

    I finished with two 250-meter sprints on the rower, both at speeds I used to dream about, which is very pleasing but what I also noticed as what used to be a stretch pace is now my warm-up and cooldown zone.

    The whole session felt strong, controlled, and satisfying.

    When I got home, I bought myself a couple of new t-shirts. The description said they’re cut to show off the arms and chest, but a bit kinder to the middle. A little vanity? Maybe. But also a reward. If I like them, I’ll wear them with pride. And if I don’t, no harm, they’ll sit quietly in the cupboard.

    This is The Sub-7 Experiment.

  • Friday Rhythm

    It’s Friday.
    It’s been a week.

    Lots of time spent sitting in the car—more than usual.
    One night away from home.
    The same amount of work to get through.

    And strangely, I’ve really enjoyed it.

    What’s kept me centred has been the physical activity. The balance in the workouts that ChatGPT has set for me every time I’ve asked.

    Today, I mentioned it’s unlikely I’ll get to the gym this weekend. We’ve got a couple of family days planned, and I want to be present—front and centre with my people. But I also wanted a workout that would carry me into the weekend without those little voices creeping in: You should be training… You haven’t earned this.

    ChatGPT delivered:

    • 5-minute warm-up
    • 10,000m row @ ~2:04/500m at 22–24 SPM
    • Final 500m push at higher SPM, under 1:50/500m if energy allowed
    • 5-minute cool down

    Perfect.

    I lined up a good music set and got into the rhythm—mostly.
    Around the halfway mark, my focus started to drift. I’d go too hard or too easy. Couldn’t quite settle. At 6,000m, I hit pause. Strategic.

    Had some water.
    Tightened the straps on my glasses—they were slipping and bugging me.
    Then I got back into the groove.

    By 8,500m, my ego started chirping: Ease off. Save it for the final 500.
    But I caught it this time. Held my rhythm. Kept my pace. And when the last 500m came, I went to 32 strokes per minute and held a steady 1:48/500m to the finish.

    I didn’t try to smash it. I stayed in control. Form intact.

    That’s the win for today.

    This is the Sub-7 Experiment.