Conditioning - Rowing Machine

[Russbowen]

Hello Andy,

I have a new rowing machine but now I'm too frightened to use it as I keep thinking it'll screw up my strength development.
Recently shifted onto the TM after the LP and am following the classic vol/rec/int TM schedule for M/W/F.
From what i have read, the only time I can put in some rowing is on the Sat - is this correct?

How can i make more use of the machine, especially as a means to eleviate some soreness, to warm up and to achieve some conditioning?

As I fall squarely into the barbell prescription territory of using strength and conditioning to fight the sick aging phenotype, then I want to get the conditioning part sorted out as well as the strengthening part.

I am 53, 5-8", 180 lbs and an ex-runner so cardio is no problem from me.

Squat: 240 lbs
Deadlift: 255 lbs
Bench: 155 lbs
Pres: 95 lbs
Power Clean: 125 lbs

[Andy Baker (KSC)]

10-15 mins on the Rower post workout is not going to screw with your strength if you recover correctly. You can do a longer/higher intensity session on Saturday if you want. You don't need to go crazy on the thing, especially with time/distance.