T Nation

Rowing, Strength and All Round Athleticism

So last log got filled up just before Henley which is basically the biggest club regatta in the world.

Anyone following the last log will note I made it into the top 4 last minute after the top crew had been underperforming and after some of our best training sessions entered Henley qualifiers. To put it in perspective there are crews from Australia, USA, New Zealand and Germany to name a few.

On Friday we went into qualifiers as massive underdogs with 12 out of 34 to take the last places in the wyfolds.

During the course we managed a solid row, but being a time trial we had to wait for the results.

Unbelievably, we qualified for the first time in our clubs history!!! I’m still buzzing now to have reached this level this year, this is next year’s goal already achieved!

We have spent last 3 days training with our first race against Star Club on Wednesday. Tough draw, but finally competing at the level I have been aiming for. For anyone interested we will be racing live on the henley royal regatta youtube channel at 2.45 UK time.

Never been more nervous before a race, especially with it being streamed live, but can’t wait!

I am so stoked for you man and am really glad you started a new log!

Alpha - Thanks man, it is all a bit surreal still at the moment and I have been told numerous times I won’t be able to ever make it that level.

Still can’t believe we qualified for Henley this year. The step up in training the past few months were supposed to put me in good stead for next year to qualify, but now my goals have significantly changed with a view to pre-qualifying for Henley next year and make it the Friday the quarter finals. I view this as just a stepping stone and to compete in the biggest club regatta in the world with competition from all over Europe, USA, Australia and New Zealand definitely goes down as my biggest sporting achievement so far.

We got beaten quite comfortably by Star in the first round who were seeded and made it the semi final and they only got knocked out by the winners. Despite a couple of steering issues, we just didn’t have the experience or power to match them as can be seen below:

Training may be a little less structured over the next couple of months, but I will be able to get back into the weights room regularly. I also plan to do another triathlon, drop 4kg with no loss of strength and learn to single scull well. I want to build a much better level of base strength and fitness going into next season without carrying any excess bodyfat. I have high hopes for next year and after going down in history as first ever Leeds RC crew to qualify for Henley, all 4 of us have bigger ambitions for next year!


So enjoyed a week off after henley but back to it now. I am doing one more race in 3 weeks as our club are going to try to win the vl for the first time at an event so I will be entering 3 categories in one weekend which should be fun. After that it will be all about getting the mileage in to step things up ready for next season!

Anyway it was nice to be back in the weights room. Kept it might today, but will be steadily progressing to a pb for my squat and recovering pressing strength as its been weak since my shoulder injury.

12 minute run to gym.

Squats: 70/5, 110/3, 120/3, 130/1, 140/1
Clusters: 130 x (1 + 1 + 1)

Giant sets:
Military press: 40/3, 50/3, 60/3, 70/3
DB Row: 32/5, 32/5, 32/5, 32/5
Romanian Deadlift: 60/5, 60/5, 60/5, 60/5

12 minute run back.


8Km in a single scull. Will increase distance just getting used to it again.


5 minute warm up on turbo
20 minute high intensity cycling
5 minute cool down

Slowly building up the volume again in prep for next and I guess the VL win in 2 weeks time. Training will be more consistent from now on, although it will be August when things ramp up properly again given my long term plan for Henley.


9km in single scull.

A little bit better than on Monday. A few more outings and I should have the confidence and ability to really get some mileage in. Back in the gym tomorrow and looking forward to doing deadlifts again!

Been a bit slack logging, but should post regularly again now.


12 minute run to gym

Deadlifts: 60/5, 100/3, 140/3, 160/1, 170/1, 180/1
Deadlifts Clusters: 160kg x (1 + 1 + 1)
Deadlift Speed Reps: 100kg x 5

Giant Sets:
Bench Press: 60/3, 70/3, 80/3, 90/3, 95/3
Pull Ups: 8, 8, 8, 8, 8
Knees to Elbows: 20, 20, 20, 20, 20

12 minute run back

Will start building the weight back up just keeping it fairly light first few back and will steadily progress.


8km in double with a novice sculler. Didn’t really get much work done unfortunately as a result.

8km outing in double again, better this time, but still not up there with the work when I am in a single or with a more experienced sculler.


12 minute run to gym
22 minutes on bike at 272 watts per hour before killer cramp in my calves kicked in.
Very long run / walk/ shuffle back

Starting to get more consistency back and building for next season. I will hit the start in October running unlike last season where I didn’t hit any form or fitness until May.


18km cycle
3.8km run


12 minute run to gym

Complexes: 2 sets of 40kg x 8 reps
Romanian Deadlift
Barbell Rows
Power Clean
Push Press

Deadlift: 60/3, 110/3, 140/1, 160/1, 170/1, 185/1
Deadlift Clusters: 160kg x (1 + 1 + 1)
Deadlift Speed Reps: 110kg x 5

Giant Sets:
Bench Press: 60/3, 70/3, 80/3, 90/3, 60/3
Weighted Pull Ups: BW/8, 10/5, 15/3, 20/3, 10/6
DB Bulgarian Split Squat: 16/3, 16/3, 16/3, 16/3, 16/3
Knees to Elbows: 15, 15, 15, 15, 15

This is more like the programming I will be following. Last few days have been more consistent both with training and diet. Happy with another 5kg on deadlift and more there so will be back over 200kg soon. Expect to see more regular logging and weights will be hit twice a week with the conditioning and more volume on giant sets.


5 minute warm up cycling on the turbo trainer
35 minutes high intensity watching The Wretched Sufferfest video
4 minute cooldown

Very tough session, most of it in highest gear at high cadence, but the videos definitely help motivate me to push to the limit. Also inspired by Chris Froome’s performance in the Tour de France which has been epic this year.


50 minutes cycling on turbo trainer following “A Very Dark Place” Sufferfest video.
Had 5 x 4 minute vom inducing intervals

Seems a solid way to keep up fitness before rowing squad come back and we get back into training.

[quote]Ironwarrior25 wrote:

Very tough session, most of it in highest gear at high cadence, but the videos definitely help motivate me to push to the limit. Also inspired by Chris Froome’s performance in the Tour de France which has been epic this year.[/quote]

Did you notice how Froome’s cadence was higher than most? It would be interesting to look at the data.


@theBird- Yeah Froome has always had high cadence particularly on the climbs. He seems to find good consistency and can maintain up the whole mountain. It was only last stage he started to suffer and lose out to Quintana, fortunately Porte was their to pull him up the mountain and maintain the lead. Most exciting tour I have ever seen and I was buzzing seeing 2 Brits win it in 2012 and 2013.


12 minute run to gym

Squats: 40/5, 70/3, 100/3, 120/1, 130/1, 140/1, 150/1, 155/1 (these felt strong today with more there)
Squat Reps: 120kg x (5 + 4 + 3 + 2 + 1) 15s rest between subsets

Giant Sets:
Military Press: 50/3, 60/3, 65/3, 70/3, 50/3
Barbell Row: 60/3, 80/3, 90/3, 100/3, 60/3
Romanian Deadlift: 60/3, 80/3, 90/3, 100/3, 60/3

Very long run back given how my legs were.


20 minutes rowing on the ergo r20 at 1:59.8 split (man this is harder than I remembered)
20 minute bike at 276 watts per hour.
20 minute run at 12kph


Not been feeling great today so kept things brief.

12 minute run to gym

Deadlifts: 60/5, 100/3, 120/3, 140/1, 160/1, 180/1, 185/1
Deadlift Reps: 165kg x (5 + 3 + 1)

Bench Press: 60/3, 60/3, 60/3
Pull Ups: 10, 11, 11

12 minute run back


50 minute cycle on turbo watching The Angel Sufferfest video with 3 x 8 minute high intensity climbs.


10km outing in coxed 4. Very novice 4 so got nothing worthwile done, waste of a morning.

Will make up for it tomorrow.


Tabata on Turbo trainer


12 minute run to gym

Squats: 60/5, 100/3, 120/3, 130/1, 140/1, 150/1, 157.5/1 (progressing nicely)
Squat Clusters: 140kg x (1 + 1 + 1)
Squat Speed Reps: 100kg x 5

12 minute run back

Shoulder playing up massively today, so went back home and just did some band work and rehab work. Been slacking on it recently which is probably the reason why. Anyway back on the ergs tomrrow, proper preseason training starts then.


6km on erg r20 at 1:58.9 split
90s rest
2km I’m erg r20 at 2:00.3 split

Hips and hamstring mobility is poor at moment making this very uncomfortable. Should have completed 2 x 6Km but either way it is a start to get back on the erg and that is why I am starting it early.


12 minute run to gym

Complexes. 2 sets 8reps 40kg
Romanian Deadlift
Barbell Row
Power Clean
Push Press

Deadlift: 70/5, 110/3, 150/1, 170/1, 180/1, 190/1
Deadlift clusters: 170kg x (1 + 1 + 1)
Deadlift Speed Reps: 110kg x 5

Giant Sets:
Bench Press: 60/3, 70/3, 80/3, 90/3, 100/3, 60/3
Weighted Pull Ups: BW/8, 10/5, 15/4, 20/3, 25/3, BW/10
Reverse Crunch: 15, 15, 15, 15, 15, 15

12 minute run back

Things progressing nicely. Will be above 200kg Deadlift in no time.