T Nation

Rowing, Strength and All Round Athleticism


#301

16/10/2017

2 x 6km row on erg r20 at 1:56.4 split.


#302

17/10/2017

Squats: 60/10, 90/10, 110/8, 130/4 (Hip was in a lot of pain today, really struggled)
Pull Ups: 5, 6, 7, 8, 9, 4
Push Ups: 10, 12, 14, 16, 18, 8


#303

18/10/2017

An embarrasing 30 minute r20 test.

20/10/2017

3 x 20 minutes row on ergo r19 at 1:58.8 split with 3 minute rest


#304

21/10/2017

14km outing in the quad.

22/10/2017

12km outing in the quad.


#305

25/10/2017

60 minute cycle on stationary bike covering 21.42 miles.

I have been having some issues with my back last few days hence lack of training and using the stationary bike rather than the watt bike as the position was easier on my bike.

26/10/2017

Conditioning:
4 x 500m sprints rowing on the erg at 1:38.1 split with 2 minute rest.

Giant Set:
Pull Ups: 5, 8, 9, 8
Dips: 10, 14, 16, 14
Toe Touches: 16, 16, 16, 16

Back still not great, but feeling much better today.


#306

30/10/2017

I had a sports massage yesterday and back feeling much better so ready to hit it hard again.

60 minutes on the bike doing 21.55 miles (slight improvement).

31/10/2017

Conditioning:
Complexes, 3 sets of 8 reps with 30kg, 40kg, 40kg
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press
Squats

Strength:
Deadlift: 70/3, 110/3, 130/3, 150/3, 160/3, 110/8

Giant Sets:
Pull Ups: 5, 9, 9, 10
Push Ups: 10, 20, 20, 20
Hanging Leg Raises: 10, 10, 10, 10


#307

01/11/2017

5 minutes on the erg r20 at 1:52.7 split.
10 minutes on the bike at 21.4mph
15 minutes of 1 minute on, 1 minute off intervals level 18 on the bike.


#308

03/11/2017

2 x 20 minutes on erg r20 at 1:59.2 split with 3 minute rest

04/11/2017

1st Outing:
8km outing in the quad

2nd Outing:
10km in the quad, mostly focused on rolling starts and 500m pieces.


#309

05/11/2017

1st Outing:
14km in the quad with 9km of high rate work.

2nd Outing:
8km technical outing in the quad.

06/11/2017
30 minutes row r20 on erg at 1:52.8 split 7977m. First time rowing at the clubhouse midweek, definitely makes things easier being with the squad. I am going to try and get down at least once a week.

07/11/2017

Conditioning:
Complexes: 20kg x 10, 30kg x 8, 40kg x 6, 50kg x 4
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press
Squats

Strength:
Squats: 60/10, 100/10, 120/10, 100/15

Giant Sets:
Pull Ups: 9, 9, 8, 8
Dips: 18, 18, 16, 10
Sculling Sit ups: 20, 16, 14, 14


#310

08/11/2017

12 minutes row at 1:59.7 split r18
30 minute cycle at 21.1mph
as one of our cre
11/11/2017

10km outing in a double. Not ideal as one of our crew was ill, so could not get the quad out, but hopefully everyone if fit for tomorrow.


#311

09/11/2017

Well my first race with this club did not go as planned, crashed twice and got disqualified…
Terrible row as well. The first 2km of the 6.8km course was ok, but it went downhill from there.

10/11/2017

2 x 20 minutes row on erg at 1:56.9 split 2 minute rest. Not great, legs felt very heavy from the weekend.

11/11/2017

Conditioning:
Complexes: 20kg x 8, 40kg x8, 40kg x8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat

Strength:
Deadlift: 60/5, 100/3, 140/3, 160/3, 140/3, 100/3

Superset:
Pull Ups: 10, 10, 10
Dips: 15, 15, 15

16/11/2017

30 minutes at r20 row on erg. Managed 7941m, been really sluggish this week and 1:53.3 split isn’t great.


#312

18/11/2017

1st Outing:
8km in the coxless 4. Much more comfortable being back in a 4.

2nd Outing:
10.5km in coxless 4 with 3 x 1.5km pieces.

19/11/2017

1st Outing:
10km in coxelss 4.

2nd Outing:
10km in coxless 4

20/11/2017

2 x 20 minutes at 1:58.5 split on ergo r20 with 3 minute rest.
12 minutes on the bike at 227 watts per hour.

21/11/2017

8km outing in the coxless 4 prepping for Saturday’s race.

22/11/2017

30 minute r20 erg. 8023m at 1:52.1 split.

Happy to be back over 8km now for this. Onwards and upwards.


#313

25/112017

4km race in the coxless 4. Absolutely smashed it and won by over a minute. Its not just the result, but also the row that made me happy. Great response to the disappointment of 2 weeks ago.

26/11/2017

Double Outing:

1st Session:
10km in the 8

2nd Session:
10km in the 8 with some 1 minute bursts.

Already a very fast 8, but I am going to have my work cut out to stay in the crew.

28/11/2017

2 x 6km on the erg r18 at 1:58.2 split with 90s rest.

29/11/2017

Slightly tweaked my back yesterday, so rowing has been replaced with cycling on the watt bike.

30 minutes cycle at 313 watts per hour.

30/11/2017

60 minutes cycle at 253 watts per hour. Annoying being stuck on the bike again, but good progression from a month ago.

Back a bit tight, but going to try lift again tomorrow and see how it goes.


#314

01/12/2017

Conditioning: 2 Sets of complexes 30kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat

Strength:
Deadlift: 60/5, 110/3, 140/3, 160/3, 170/3, 100/3

Giant Sets:
Bench Press: 60/8, 60/8, 60/8, 60/8
DB Row: 24/ 5, 28/5, 34/5, 40/5
Spider Plank: 10, 10, 10, 10

Frame Carry: 60/40m, 100/40m, 130/40m, 160/5m

02/12/2017

Double Outing:
14km in the 8

2nd Outng:
12km in the pair

03/12/2017

14km outing in the 8

04/12/2017

Squats: 60/5, 60/8, 100/8, 110/8, 120/8, 100/8

Pull Ups: 10
Dips: 4 then something went in my shoulder

Bit frustrating. I have iced it over the past couple of days and took the day off today. May mean no pressing for a week or two but hope to be able to row again tomorrow


#315

06/12/2017

Rowing
10 x 500m sprints 2 minute rest around 1:39 split on the erg.

08/12/2017

Had an important exam to do for a qualification at work. Really happy to pass this and get it out of the way as training has suffered the past week, but it is out of the way now.

09/12/2017

Double Session:
Conditioning: Complexes 20kg x 8, 40kg x 8
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press
Squats

Strength:
Deadlift: 60/5, 100/3, 140/3, 160/3, 180/3, 100/5

Giant Sets:
Bench Press: 60/8, 70/8, 80/8, 60/8
DB Row: 26/8, 32/8, 40/8, 34/8
Sculling Sit Ups: 15, 15, 15, 15

2nd Session:
30 minutes intervals on the bike.

11/12/2017

60 minute cycle averaging 256 watts per hour.


#316

13/12/2017

2km on the erg at 1:43.9 split r26. Back and shoulder seemed ok, should be back on the training plan tomorrow.

30 minutes on the bike. Heart rate was around 150 for most of it, forgot to check watts per hour.


#317

14/12/2017

Bit short on time today, so fit this session into just over half hour. Need to keep disciplined to speed my weights sessions up, because I proved I can cut the time down.

Strength:
Squats: 60/10, 100/5, 120/5, 130/5, 100/15

Giant Sets:
Pull Ups: 5, 10, 10, 10
Dips: 10, 15, 15, 11
Sculling Sit Ups: 15, 15, 15, 15

Assistance:
Romanian Deadlift: 35/8, 45/8, 45/8


#318

15/12/2017

2 x 20 minutes row on the erg r20 at 1:56.8 split.

16/12/2017

Double Outing:
1st Outing:
12km in the 8

2nd Outing
7km in the 8 before the rudder broke cutting the session short.

18/12/2017

Conditioning:
Wattbike:
4 minute warm up
4 x 20s on 10s off max intensity

Strength:
Deadlifts: 60/5, 100/3, 140/3, 160/3, 100/5

Giant Sets:
Bench Press: 60/5, 80/5, 90/5, 60/5
DB Row: 26/6, 34/6, 38/6, 42/6
Double Crunch: 15, 15, 15, 15, 11

19/12/2017

2 x 6km row on the erg at 1:56.6 split at r19.

20/12/2017

30 minute row r20 on erg. 8074m at 1:51.4 split.

Much better score and my best performance in 3 years. 8100m is in sight now!


#319

21/12/2017

15 minute run at 12kph on treadmill followed by 10 minute brisk walk on a high incline.

23/12/2017

60 minute cycle at 230 watts per hour.


#320

Merry christmas