And if your name is Alpha and you’re reading this, Yes I stole the idea from your log.
No I’m not sorry.
Friday June 25, 2010
Off.
Saturday June 26, 2010
Alberta Open Regatta
Results
M1x : Not so hot. Placed 5th in my heat. Sucks given that I actually rowed really well, and was moving up on fourth but there were some fast people in that heat.
M2- : For a throw together boat at this regatta, it went surprisingly well. Placed 4th, it would have been 3rd if not for an unfortunate crosswind + no steering in the boat
M8+ : Again, a bit of a throwtogether boat for fun. Placed a distant third.
3 races in a regatta = severe boredom. I do enjoy racing though, it was nice to get the regatta in and remember that despite all the bullshit at the club, rowing is fun. Telling off some of the catty girls at my club didn’t hurt either.
Sunday June 27, 2010
Remedial/Accessory
A: Alternating Db Curl- 20x10 / 30x10/10
B: Pushup Plus- BWx10x3
C: Band Pullaparts- Mini x~20x3
A: Tricep Pressdown- 10/10/8
B: Kb Windmill- 7/8/8
C: External Rotations- 5x10/10/10
Monday June 28, 2010
Strength
Cleans
Worked up to 95x1, 10-15ish reps focussing on technique
Deadlift
185x3x5- 2:00 rest
Squat
140x5x5- 2:00 rest
Front Squat
100x5x7- 1:30 rest
Prowler Pull (Aka sled drags)
~30m pulls. 50kg / 100 / 120x4
Prowler Push
20kgx ~30m x14 sprints. 30s rest- all low handles.
Tuesday June 29, 2010
Strength
- PVC Roll
- Fill- Calf Stretch
Jerks
90x1x7- 1:00 rest
Bench Press
95x3x8- 1:30 rest
Press
55x5x8- 1:30 rest
Dips
BWx15/12/10/8/5- 1:00 rest
Chinups (various grips)
1- BWx5x4
2- +10x3x8
3- BWx5x8
4- Bwx3x3
Run: 2x~1000m
1- 4:00
2- 4:10
aaaaand I suck at running. On the bright side I seem to be responding to this a lot faster than I thought I might. 7x5 last week for press was brutal, but 8x5 this week with the same rest was actually easier.
Oh yeah, and making pullovers a main lift was dumb.
Fairly rest-ey week last week, back at it this week
Edit: “main lift” isn’t really accurate, same way it wasn’t with the OHS. Without going into a long spiel about programming (it’s late and I want to sleep), suffice to say they aren’t well suited to a supplemental role. Can’t handle much weight and I’m not really seeing any possibility for direct carryover- two usual prerequisites for a supplemental lift. I do like them though, will probably put them in as accessory.
So practically, this little revelation means nothing in the grand scheme of things and I really am not changing my program at all, except to move one exercise a day forward…ish.
Yeah, I do this a lot.
I get good consistency with the stuff that matters but the one thing I really need to learn how to do is sit back and let a program work, instead of constantly tinkering with it looking for “the perfect one”. Blah
Friday July 2, 2010
Strength
- PVC rolling/mobility
Snatch
assorted reps with 45k
Squat
150x3x8- 2:00 rest
Romanian Deadlift
120x5x6- 1:30 rest
Squat (high bar)
100x10/5/5/5
400m Run: ~1:16 (yeah yeah…you can say it)
200m Run 1: 34s
2: 34s
Trying to re-groove my snatch after that heavier cycle messed up my technique. Probably should have gone lighter and from the hang.
Squats were rowdy.
This was pretty epic
Monday July 5, 2010
Accessory/Conditioning
- Pvc Roll
6x250m Erg, 1:00 rest
Avg: 415 W, 38spm, 1:34.5
A: 45 degree Back Raise 2x15
B: Decline Situp 2x15
C: BW Lunge 2x20
A: Hamstring Curl 3x~10 (didn’t really count)
B: Seated Calf Raise 3x~15ish
C: Hanging Leg Raise 3x10
More PVC rolling and Stretching, then a long walk.
I’ll be following this as a fellow rower/coach.
Below is my log/blog that may interest you or not but either way keep up the good work. Feel free to hop on over to the conditioning forum and help me keep the masses in line about how to actually use an erg and not break the damn thing.
and on a blog I write for rowingillustrated.com
http://rowingillustrated.com/liquidmercury/
Hopefully you’ll find some stuff that is helpful for you as a rower.
Tuesday July 6, 2010
1- Strength
- PVC Rolling, dislocates
Jerk
Extended work up, ~15-20 reps, 90x1x8- 1:00 rest
A1: Press
60x3x8- 1:30 rest
A2: Bench Press
90x5x8- 1:30 rest
B: Barbell Row
1- 70x5x8
2- 60x8/8/8/8/8/8/8/10
A lovely lunch date with the lady, and then…
Stone Continentals (w/ D-Ball)
75/100/125/150 x10 rounds, 1:00 rest
- Stretch, PVC Rolling, Band Traction
2- Conditioning
2000m Erg, Rate 24
292 W, 1:46.2, 7:04.7, 24spm
Not sure how long I want to let this program build. Planned to do the full run and build to 10 sets, or I could reset at 3. Thoughts welcome, although it’s a neat feeling to get a pump from 5’s. I recommend trying it.
The 2000m is reassuring. Odd to be reassured by something over 7 min, but it’s a 24 rate PR for what that’s worth. It also wasn’t really supposed to happen. The plan was to get a 6k in but I ran out of time. The usual plan for this accumulation block was to get my intensity via more general means and obviously rowing practice and a couple SS ergs for recovery/maintenance, then push the erging/more intense rowing come transmutation phases (along with heavier weights) and keep the other stuff to little finishers post strength sessions.
[quote]LiquidMercury wrote:
I’ll be following this as a fellow rower/coach.
Below is my log/blog that may interest you or not but either way keep up the good work. Feel free to hop on over to the conditioning forum and help me keep the masses in line about how to actually use an erg and not break the damn thing.
and on a blog I write for rowingillustrated.com
http://rowingillustrated.com/liquidmercury/
Hopefully you’ll find some stuff that is helpful for you as a rower.[/quote]
And thank you sir, I’ll definitely check those out. It’s nice to see another rower who lifts with something resembling a purpose. Feel free to chime in on anything, it helps to have people remind me when I start acting on wackier training ideas.
Well one thing I’ve noticed is that many rowers don’t have a clue as to what to do as far as strength training and abide by the old motto of “ergs don’t float” and try to get absolutely as much water time as possible (often foregoing strength training completely). On the other hand I see meatheads who have no clue what they’re doing and attempt to erg and then break said erg. I try and act as a go-between for both worlds and considering myself a napoleon complex lightweight in a heavyweights body (raced lightweight competitively for 10 years and now enjoy my 185 lbs and not having to make weight).
You should go take a look at this discussion we’ve been having over in the conditioning forum. It’d be nice to have another rower over there explaining things:
That I can sympathize with (todays practice being a shining example). Being a lighty…not so much haha. I’m a comfortable 208 and I have no intention of trying to make LW. I took a look through it, but you seem to have things fairly under control.
Wednesday July 7, 2010
1- Remedial/Accessory
- PVC Rolling
Burpees- 21/15/9
Run 400m
A: EZ Bar Curl- 70x8/80x8/70x10
B: Pullover- 70x8/8
C: External Rotation- 10x12/12
A: Db Lateral Raise- 20x8/8/8
B: Db Rear Flye- 15x10/10/10
C: Bb Shrug- 135x10/10/10
(all in lbs)
2- Conditioning
Row
- 3k warmup
14x30s sprint, Rate max - Done in 1x
“Weights” (again, this term used very lightly)
2x 1 min each squat, upright row, dead to upright row w/ empty bar.
More PVC Rolling now
Thursday July 8, 2010
Strength
- PVC Rolling
Cleans
extended work up, focus on lower weights. Then 110x1 for a modest PR
Deadlifts
185x3x8- 2:00 rest
Squats
140x5x6- 2:00 rest
Front Squats
100x5x8- 1:30 rest
Short Break, then…
Prowler Push
40kgx 25m trip x12 - 30s rest
This was fun. A little on the ridiculous side, but fun nonetheless. It is definitely time to reset though.
Might change the front squats to 3’s and up the sets a bit next cycle, my technique tends to fall apart a bit on the 5’s.
Friday July 9, 2010
1- Remedial/Conditioning
- PVC Rolling
Stone Continentals
Max reps w/ 100 in 10 min- 64 total
A: Reverse Hyper 2x15
B: Dragon Flag 2x4
C: Walking Lunge 2x12/leg
A: Glute Ham Raise 2x8
B: Hanging Leg Raise 2x12
C: Calf Raise 2x20/leg
- More PVC Rolling
2- Conditioning
Row
- 3k Warmup
3k Row, Rate 16. Cut early due to thunder (was supposed to be 10k) - Done in 2-
Still alive, still training. Been cleaning my house all weekend (and will be for the next 3 weeks) and starting two jobs this week so updates will likely be less than frequent
How much volume are you putting in a week on the erg/water?
@LM: Not nearly as much as I should be. In a perfect world I’d row 6 times and erg twice, for somewhere in the ballpark of 50 working km a week. As you can see, that has yet to happen. Won’t happen this week either, I’ve been a lazy bastard.
Monday July 12, 2010
Strength
- Warmup A
- Fill- Calf Stretch
Snatch
Extended work up, ~25 reps or so / 55x1x3 / 50x1x2
Squat
160x3x3- 2:00 rest
Romanian Deadlift
130x5x3- 1:30 rest
Squat (High Bar)
100x20
Prowler Push
40kgx~25m trip x 14 trips, 30s rest
Snatch was ok. Need to drop down to a weight I can power snatch and squat, if I plan to fix my habit of x-man catching them
Squat cleaned up as I went, last set was easily the best. RDL’s were great, and the HB was just for fun. If I’m going to do high bars, and do some high rep squats I may as well do em this way and get more heavy work in my usual bar carry
The hepburn stuff is interesting. The first couple weeks are easily the hardest for intensity, as the sets add up it gets difficult just because of volume, not really the weight
Tuesday July 13, 2010
Strength
- PVC Roll
Bench Press
100x3x3- 1:30 rest
Press
65x3x3- 1:30 rest
Dips
10x10x5
Chinups
20 total in warmup
15x3x3
BWx8/8/6
Bwx6/6/6/6/6/8
Oops, today also featured:
Stone Continentals (w/ d-ball)
75/100/125/150 x10, 30s rest
Cutting rest in half= much better conditioning tool
I know what you’re thinking, “jesus all this guy does is stones!”. Well…yeah. They are pretty enjoyable.
Today was supposed to be farmers walks but alas, it’s been raining all day (and yesterday, and the day before…) and I really didn’t feel like doing them wet. I’ll maybe get some farmers done on saturday.
Yes, I have the option. Yes I am spoiled.
Today’s daily motivation came courtesy of Sean Connery
Wednesday July 14, 2010
1- Remedial/Conditioning
- PVC Roll
A: Bb Curls: 25x10 / 40x4 / 30x10/10
B: Pushup Plus: Bwx10/10/10/10
C: External Rotations: 2.5x10 / 5x10/10/8
A: Shrugs: 80x5/5 / 90x5/5 / 100x4/4
B: Lateral Raises: 8x10/12/12
C: Band Pullaparts: Minix20/20/20
4000m Row
1:54.7 / 232 W / 15:18 / 24spm
Bit of a “punch the clock” Erg
2- Conditioning
Run- 2x~2k
1- Didn’t time
2- 8:13
Row- ~6k Tech Row
(thunder messes up practice, yet again)
Thursday July 15, 2010
Strength
- PVC Roll
Cleans
~25 reps working up / 100x1x5, ~1:30 rest
Deadlifts
195x3x3- 2:30 rest
Squats
150x5x3- 2:30 rest (taking it easy early on)
Front Squat
115x3x3 / 75x10/10
Prowler Push
40kg x~25m Trip x20 trips, 30s rest.
I was (correctly) anticipating not making it to row today, due to a combination of work and thunder. Pushed the prowler hard instead. Next time I gotta up the ante, either more weight or longer trips.
Friday July 16, 2010
Conditioning
Row
- 3k warmup
6k Row, rate 30 - Done in 4x
“Weights”- squat, upright row and dead to up row for 5 min each. I opted for OH squat, high pull from hang and high pull. If I’m doing this shit I might as well get something out of it.
Saturday July 17, 2010
Strength
- PVC Rolling
Jerks
~25 reps work up, 95x1x3
Press
65x3x4
Bench Press
100x3x4, 70x10/10
Bb Rows
75x5x3
60x9/9/9/9
60x8/8/8/9
Farmers Walks
61kg/hand x ~50m trips. 1st 2 straight, last 3 with a turn at 25m.