T Nation

Rowing, Strength and All Round Athleticism



Back at my old club for the weekend.

10km outing in a double scull with some racing pieces

Followed by a quick weight session before I spent a day viewing house shares.

Squats: 60/15, 80/15, 100/12, 100/2

Giant Sets:
Inverted Row: 10, 10, 10, 10, 10
Ab Wheel Rollouts: 12, 12, 12, 10, 8
Press Ups: 15, 15, 15, 15, 15


15 minutes core workout. Back on the erg again tomorrow, hoping to sort out a place to live soon as the travel is taking a lot out of me at the moment.


I hope you have good luck finding a place to live :slightly_smiling_face:


@countrygirl2016 - Thank you, I think it is all sorted now. How are things with you? I hope training is going well?


7.5km row at 1:54.2 split at r20.
20 minute run at 13kph

Solid session.


Deadlift: 60/10, 120/3, 170/3, 200/2 (Unexpected PR), 170/3

Pull Ups: 10, 10, 12
Dips: 20, 20, 20

30 minutes cycle on stationary bike UT2

I was confident 200kg was going to go up again soon, but did not expect it to feel comfortable enough to get a 2nd! Also bodyweight exercises feeling stronger and also dipped below 93kg on the scale. Good day all round.


Awesome happy to hear :smiley: Things are going well and training is slow but I have been sick and feeling so rough. I hope my doctor can figure this out. No worries I will make it. You motivate me with your log and hard work.



30 minutes r20 at 1:49.9 split. 8184m.

Massive season best and best distance I have hit on this test in about 6 years. So happy with this!


25 x 300m sprints with 2 minute rest at 1:37.7 split.


Car snowed in today. Had enough of this weather now! Anyway I did the 40 minute trek through the snow to get to the gym only to find out they were closing early so only had 20 minutes to do the following:

Superset 1:
Squats: 60/5, 100/5, 120/3, 130/3, 140/3, 100/15
Box Jumps: 5, 5, 5, 5, 5, 5

Superset 2:
Pull Ups: 5, 10, 10, 10
Dips: 10, 20, 20, 19

Followed by a very cold walk back. Hopefully the gym is open tomorrow as there is no way I am getting to the rowing club in this. If it is not it will be Rocky IV style training sessions.



30 minutes cycle on the watt bike. Averaged abut 188 watts per hour starting with intervals of around 90s at 380-400 watts.

Just burnt out in the end and did a bit of steady state before a decent stretching session. I have pushed it hard last few weeks hitting times on the erg and weights that I didn’t think I would hit this season. I have a bit of a blocked nose and my legs and back have been achy past few days, so will take it easy, keep training to steady state and bring it back up again next week.


Feel better soon :slightly_smiling_face:


@countrygirl2016 - Thank you. I was out for a few days, but have since moved back up north. Hope you are feeling back to 100% now.


8s head 6.8km. Filled in the 2nd 8 with my old club. No prep time as a crew and it showed with a poor placing. On the plus side it does show the value of not just training to stay fit, but to gel together as a crew.


Legs feeling very heavy from the race, but whilst most of the squad took the day off, I need to get myself back into the top boat. The 1st 8 performed fantastically, so I have work to do!

2k at 1:46.3 split
2.5km 1:47.6 split
2.5km at 1:48.8 split
2km at 1:48.3 split

6 minute rest between each and an average of 1:47.8 split. Only 0.2s split better than this time last year, but given it was my first ergo back from illness and with the fatigue of the race I will take that. A few more sessions and I will be well ahead.


Complexes 20kg x 8, 40kg x 8
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press

60/5, 100/5, 120/5, 130/5, 100/18

Giant Sets:
Bench Press: 60/5, 70/5, 80/5, 60/5, 70/5, 60/5
Barbell Rows: 60/5, 70/5, 80/5, 60/5, 90/5, 60/5
Ab Wheel Rollouts: 12, 12, 12, 12, 12, 12

20 minute row on erg at 1:59.3 split r17



4 x 1.75km row on erg r26 followed by 1km r28 with 6 minutes rest.

Averaged a 1:44.9 split. Pleased to be sub 1:45. Never hit that pace this early in the season in the past 5 years.


Deadlift: 60/3, 100/3, 140/3, 180/3, 200/2, 180/1, 140/1, 100/3

Giant Sets:
Weighted Pull Ups: BW/10, 5/ 8, 10/6, 15/4, 20/2
Weighted Dips: BW/20, 5/16, 10/12, 15/8, 20/4
KB Swings: 20/10, 20/10, 20/10, 20/10, 20/10

30 minutes on the watt bike at 241 watts per hour.

Strong session. Deadlifts getting consistent, now under 93kg so bodyweight exercises are feeling easier and the bike at the end was solid.



Day off rowing today. Did a long hike in the peaks, took around 4-5 hours and involved being caught in a snow storm. Despite the cold, it was really good fun.


Rowing pyramid on the erg r 27

1250m at 1:43.3 split
5 minute rest
1500m at 1:43.2 split
6 minute rest
1750m at 1:43.8 split
7 minute rest
1500m at 1:44.9 split (very nearly lost it on this one.)
6 minute rest
1250m at 1:43.4 split

This hurt a lot, but I am happy with a 1:43.7 split average. Last few years I get to this pace around May for much shorter intervals, so in a really solid place going in to regatta season.


10km paddle in coxed 4. So happy to be doing mid week outings again. Great to get some water time and a good way to get some extra aerobic work in.


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

Squats: 60/5, 100/5, 120/5, 130/5, 140/5

Giant Sets:
Bench Press: 60/5, 70/5, 80/5, 90/5, 60/5
Barbell Rows: 60/5, 70/5, 80/5, 90/5, 60/5
Ab Wheel Rollouts: 12, 12 , 12, 12, 12

2km row on erg at 1:59.3 split r17. Legs had enough by this point.



4 x 1500m at r27 plus 1000m at r28, with 5 minute rest.

Averaged 1:43.2 split. Again really solid!


8km outing in the coxed 4.

Deadlift: 60/5, 100/3, 120/3, 140/3, 160/3, 140/3
(Kept it light today with upcoming 2k test.)

Giant Sets:
Weighted Pull Ups: BW/10, 10/5, 20/3, 30/3, BW/7
Weighted Dips: BW/20, 10/10, 20/6, 30/6, BW/14
KB Swing: 20/10, 24/10, 24/10, 24/10, 24/10

Accessory Work:
Rear Lateral Raises: 10/10, 10/10, 10/10

8 minutes on the watt bike at 244 watts per hour to finish off.


Just a sports massage today.


10km outing in the coxless 4. with 3 x 1500m pieces.

8km outing in a pair.

Both outings really good this morning! So happy to be back up north and with my old club. Just need to make my case to get in the top 8.



2k test first thing in the morning. Hit 6:40.4 (1:40.1 split).

Slightly slower than the one in February, but a lot of people suffered with it being the first thing in the morning. Beat a fair few of my rivals though.

2nd Session:
10km in the 8. Again another very nice outing!


3 x 1500m at 1:46.0 split r26.

Just didn’t have it today. Mentally and physically exhausted.


9km run.

Was on a training course, so no access to the gym. It is amazing how much I hurt after this. Can tell I haven’t run this kind of distance for a long time.


2 x 20 minute row on erg at r19 averaging 1:55.1 split. Had about 4-5 minute rest to stretch between the 2 as legs and hips were very tight.


13km outing in the 8.

1 hour rest.

10km outing in the 8 beginning to work on race starts.

Left the club empty. Gave everything today as I am in a huge fight for a seat in the top 8.


Good luck to you fighting for a top seat! I can see your highly motivated and a hard worker. I am sure you will do well :slightly_smiling_face:


@countrygirl2016 - Thank you! I am trying, but it looks like I am fighting a losing battle here. Either way I am going to keep going. All I can do is push myself to be the best I can be and the worst that happens is that I am fitter, leaner and stronger for next year. Hope you are feeling better and back smashing it in the gym?


12km outing in the 8 working on race starts.

1 hour rest

10km outing in a double, focusing more on technical.


10km outing in the 8.

2nd outing:
8km outing in the coxed 4.


Short on numbers today so did weights instead following the crazy reps programme from the Greek national squad.

Squats below parallel: 55/30, 55/30, 60/30, 65/30
Barbell Rows: 60/15, 60/15, 60/15, 60/15
Squats to parallel: 95/15, 95/15, 100/12, 105/3 (legs gave up at this point)
4 sets of plank supersetted with crunches

Legs hurt so much on this. 105kg isn’t even heavy, but the legs were gone after all the high rep stuff.


8km outing in the pair


6 x 2 minutes row on the erg with 2 minute rest.
Averaged a 1:38.9 split

10 minute rest

7 x 90s on, 90s rest on the erg.
Averaged a 1:39.2 split.

Just unpleasant. Lactate sprints always always hurt!


Front Squats: 40/15, 40/15, 40/15, 40/15,
Deadlift: 60/5, 90/3, 120/3, 140/3

Barbell Rows: 60/10, 60/10, 60/10, 60/10
Ab Wheel Rollouts: 10, 10, 10, 10

Really not a fan of lifting in the morning. Pretty destroyed from yesterday so the weights were low, but still, would rather get the session done than miss it altogether.


7 x 1km row on the erg. Averaged a 1:42.3 split.

But this was brought down by a 1:45.3 on the last one, but unfortunately the 6th one made me vomit my lunch back up! Otherwise would have been around 1:41.7ish.



Double Outing:
10km in the 8

10km in the 8 with 2 x 1500m pieces


Double Outing:
13km in the 8, mostly technical

10km outing in the 8 with a 1500m piece.


5 x 1250m row with 5 minute rest on erg at 1:42.5 split.



8km paddle in coxed 4. Excellent outing!

Went to seminar with Eddie Hall (Worlds Strongest Man). 2 hour talk followed by a Deadlift session getting some tips from the man himself. Felt very weak though next to a guy has lifted 500kg!

Worked on stance and bar position over the foot, as well as where to grip. Worked up to 190kg so by no means a max session, but it definitely helped with the speed. Absolutely loved this evening. Did not feel like a training session at all and his journey to Worlds Strongest Man was great! So much respect for the guy!


1000m row 5 minute rest
1250m row 6 minute rest
1500m row 7 minute rest
1250m row 6 minute rest
1000m row

Averaged a 1:41.3 split. Really hapy with this for 6km of work and 2.6s split quicker than last years pace. Did the whole thing in over 30s quicker. Also weight below 91kg now. Weight going down, fitness going up. I feel I am making a really strong case for my seat now given my consistency over 10-11 sessions every week.


9km paddle in the coxed 4.

Warmup with complexes with 20kg

High Rep Squats:55/30/ 55/30, 60/30, 65/30
Squats: 100/15, 100/15, 120/8, 120/7

Giant Set:
Weighted Pull Ups: BW/10, 10/5, 20/4, 30/2, BW/10
Weighted Dips: BW/20, 10/10, 20/8, 30/4, BW/20
Ab Wheel Rollouts: 12, 12, 12, 12, 12

10 minutes on the watt bike at 241 watts per hour.

Solid session and felt much better at the high rep squats this week. Going to stick with it through rowing season as it seems to work for the ex internationals who hit crazy times on their 2km tests. Especially given their weight!



35 minutes UT2 row feet out at 1:57.2 split.


Double Outing:
12km in the 8

10km in the 8 with some 1k pieces


15km in the coxless 4.


5 x 1500m sprints on the erg with 6 minute rest. Averaged a 1:43.8 split.

Tough distance, but looking at last year there were numerous ones of these left incomplete and at a slower pace, so loving the progress even on a bad day like today.


Did give the morning weights session a miss as yesterday and the weekend took a lot out of me.

10km in a coxed 4.


Same pyramid as last week. 1k, 1.25k, 1.5k, 1.25k, 1k.

Had to dp this first thing in the morning. This usually leads to a disastrous time, but still averaged 1:42.3 split.


Complexes to warm up with just the bar

Squats: 50/30, 55/30, 60/30, 65/30

Giant Sets
Barbell Rows: 60/10, 70/10, 75/10, 80/10
Push Ups: 25, 25, 25, 25
Ab Wheel Rollouts: 10, 10, 10, 10
Toe Touches: 10, 10, 10, 10

10km in a coxed 4 again. Went very well today


A very rare rest day. Used this time to get a sports massage and do a long stretching session.


14km in the 8

14km in the 8 with 20 x 1 minute on 1 minute off sprints (this was very tough)

Lot of mileage today, but good news is I made the 8!

After the disappointment of winter season, this means so much to me and means I get to go to Henley again. If we keep putting in this graft and the draw is not too unkind, we have a realistic chance of the quarter finals here.


Double outing:
11km in the 8

10km in the 8 with 3 x 1km race pieces and some race start practice.



5 x 1250m at 1:44.1 split with 5 minute rest.

Started at 1:41 pace for first 2 but felt queasy, so wasn’t great! Still the important thing was to finish.


10km outing in a coxed 4. Excellent session!

Complexes, 20kg x 8, 40kg x 8
Romanian Deadlift
Barbell Row
Power Clean
Push Press

Deadlift: 60/3, 100/3, 130/3, 160/3, 190/1, 205/1, 140/3, 100/3

Giant Sets:
Bench Press: 60/8, 70/8, 80/8, 80/8
Barbell Rows: 60/12, 70/12, 80/12, 90/12
Ab Wheel Rollouts: 15, 15, 15, 15

Finished off with some extra core work. Also, 205kg Deadlift is a season best and I am now under 90kg on the scale.


3 x 1750m then 1250m row on erg with 7 minute rest.

Don’t let the 7 minute rest fool you, this was tough! Very happy to average a 1:42.0 split on it though.


7km light paddle in the coxed 4.

2 warm runs with Farmers Walks and Prowler then:
5 rounds of following as fast as possible:
10m Farmers Walk 47.5kg each hand
5m shuttle run
10m Prowler Push with 80kg on

followed by 500m row at 1:48.9 split r20 whilst I waited for the squat rack.

Squats: 60/30, 60/30, 60/30, 65/30 (Man these high reps are horrific)
Followed by more Squats: 100/15, 110/12, 120/12(rep PR), 130/5

Pull Ups: 11, 11, 11, 5
Dips: 22, 22, 22, 10

Rear Lateral Raises: 10/10, 12/8, 10/10, 10/8

15 minutes light cycling on the watt bike at 155 watts per hour.

Another very good session! I absolutely hate the high rep squats, but I think it is helping with lactate threshold and mental strength on the erg.


Also, I very rarely do progress pics, but seeing as I have dropped below 90kg for the first time in a long time, why not!


YOU LOOK AMAZING :smiley: WOW!! I’m happy to see your doing well.