T Nation

Rowing, Strength and All Round Athleticism



7km outing in the pair.

Deadlift: 60/5, 100/3, 140/3, 160/3, 180/3, 140/3, 100/ 3 (keeping these light until post Henley, but hoping to PR over the Summer)

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


8 x 1 minute sprint on the erg, 30s off at a 1:38.6 split
5 minute rest
Repeat, this time at 1:37.8 split

Last 2 erg sessions have been brutal. Lactate sprints hurt no matter how much training you do.


8km outing with a 2112m piece (Henley distance, to get used to the course length). Even with the headwind, felt very fast!


Squats: 60/ 25, 60/25, 60/25, 60/3, 90/15, 100/8, 110/8 (A lot harder doing these first thing. First couple of sets with awful despite warm up, but got into it more as I went on.)

Pull Ups: 8, 8, 8, 8
Press Ups: 20, 20, 20, 20


Double Outing in the 8;

10km mostly technical

12km with 3 x 1000m pieces (very tough session)


Double Outing in the 8 again

11km outing in the 8

9km outing in the 8

Followed by a boat house barbecue. All round good weekend. Only 2 weeks from Henley qualifiers now!



45 minutes row on erg at 1:54.8 split r21


1km row warm up

Deadlift: 70/3, 100/3, 120/3, 120/3, 120/3, 120/3, 120/3, 120/3
Ab Wheel Rollouts: 10, 10, 10, 10, 10, 10, 10, 10

Giant Sets:
Barbell Rows: 70/10, 70/10, 70/10, 70/10
Press Ups: 25, 25, 25, 25
KB Swings: 24/12, 24/12, 24/12, 24/12

4 x racing start on the erg - 18 strokes in total for each. Got down to about 1:25ish split.



3 x 1250m with 5 minute rest on the erg averaging a 1:42.4 split.

Winding down the land training slightly especially with a 2112m piece on water tomorrow.


8km outing in the 8 with a 2112m race pace piece into the headwind.

Squats: 60/ 30, 60/30, 60/30, 60/30, 100/10, 110/10, 120/7

Pull Ups: 1, 2, 3, 4, 5, 6, 7
Dips: 2, 4, 6, 8, 10, 12, 14

No rest on this superset. Short and sweet weights session. Not pushing overly hard on the weights this close out, just keeping the legs working.


60 minute UT2 cycle around 200 watts per hour


Double Outing:
13km in the 8 mostly technical

8km in the 8 with some 700m pieces


So I slacked off logging in the build up to Henley, but by this point most sessions were on the water in the 8.

We prequalified for the first time ever this year, so all the training geared up to the 1st round Wednesday 4th July.

Unfortunately we drew Leander who were a seeded crew and probably one of the few crews still a way ahead of us. We came into Henley much stronger this year, but Leander were just too goo as shown in the video.

I have not been as focused on training last week, but will get back on it and log regularly again as of today. We just need to work harder and keep progressing to try and compete against the top clubs in the world. I am still immensely proud of this season finishing with 4 wins including 2 at a big national multi-lane regatta. Hopefully next year we can step up into the highest tier and we have big ambitions. I have one more race I plan to do on 28th July, before the season officially finishes.

My short term goals are to win that race and get my first sculling win and I want to finally deadlift 500lb. In terms of weight I have dropped down to 85kg from 94kg last year, which I am pleased about seeing as strength has not dropped and my 2k time has been 10s quicker.

In the long term I want to hit a sub 6:25 2k and manage to be able to do 4 x 40 reps with 60kg on squat and manage a 130kg x 15 reps. I am going to keep my squats high rep and keep the aerobic work up over Summer and early winter. I slacked off too much July to September last year, but won’t do that again. Time to hit next season running!



10km outing in the double


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

Squats: 60/30, 60/30, 60/30, 60/30, 100/8, 120/8, 120/3

Giant Sets:
Pull Ups: 7, 7, 9
Dips: 14, 14, 18
KB Swings: 24/10, 24/10, 24/10

Tough first weight session back. It has been a few weeks since I have done that squat volume, but hope very quickly to be able to do multiple sets of 120kg at 12-15 reps again soon.



5km outing in a single. Frustratingly short as I ended spending half the session on boat maintenance.

7km outing in the coxed 4.



30 minute row on the erg r19 at 1:57.5 split.

8km outing in a single.

Good double session to work on both fitness and technique. I am getting more confident in a single, even did a 500m piece, but did struggle to keep it clean at higher rates. Still its coming on well.



EMOM for 10 minutes:
5 Burpee Press Ups into a Pull Up
5 KB Swings with 24kg

Deadlifts: 70/3, 110/3, 140/3, 160/3, 100/3

Giant Sets:
Bench Press: 60/8, 65/8, 70/8, 75/8
Barbell Rows: 70/8, 75/8, 80/8, 80/8
Ab Wheel Rollouts: 12, 12, 12, 12

Had tweak in the left hamstring which was annoying, but good to get a week’s lifting back in again. Certainly my training is way more on track than after Henley last year, so going to keep the momentum going minus a week away in middle of August when I am on holiday in Eastern Europe.



5 x 250m sprints at 1:31 split with 1 minute rest. Argh only a few weeks not doing lactate sprints and these feel awful again.


9km outing in a double. Preparing for race on 28th July. We were the 3rd fastest last year by about a length. Aim to be winning it this year! And yeah I am not doing off season too well, but I love the competition.


9km in the coxed 4, which is also being raced next weekend. This is not going as well, so not pinning too much hope on this.

9km in the double.


Had to do my turn coxing the intermediates. As an 85kg guy, it is never comfortable fitting into a coxing seat, but has to be done. Back and hips felt awful afterwards so kept the next outing short and sharp.

7km in the double with our best race starts yet. Feeling much more comfortable at higher rates now.



4km on the erg r19 at 1:54.1 split. The heat was killer today. No air con in the boathouse either :frowning:

8km outing in a double.


9km outing in the double I am racing in at the weekend with 2 x 3km pieces. Tough session, but more prepared than I have ever been to win finally win a sculling race! To win 4 competitions in a year would be an amazing end to the season!

Followed this with a quick weight session:

Squats: 40/25, 40/25, 40/25

Barbell Rows: 50/15, 50/15, 50/15
Lunges: 40/10, 40/10, 50/10 (10 reps each leg that is)

Tough doing that amount of work before weights, but good to upping the intensity again! Last year it wasn’t until end of September I started doing this kind of training post Henley, so should be hitting next season 2-3 months ahead which means there is such as great opportunity to hit multiple PBs and compete at an even higher level.



5 x 1k sprints rowing on the erg with 4 minute rest, averaging a 1:42.9 split.

Not bad seeing as I haven’t been on the erg much. I feel this hasn’t dropped too much after taking training fairly easy. I have a week holiday in Eastern Europe mid August, but other than that back on it.


So on Saturday, my double won in the top tier of Double Sculls for my 4th win of the season and first ever in a sculling boat. Will writeup about it more later. We made the final on Sunday, but got pipped at the line. Just nothing left and suffering from the beers the night before, but the Saturday night there is always fun, so not worried about Sunday’s performance.


6k steady state row on the erg r18 at 1;59.9 split. Really tired today, but just got moving followed by a long stretching session.


30 minute row on the erg at 1:56.3 split r19. Feeling much better now and will start the long distance stuff ready for next season.

Deadlift: 60/3, 100/3, 130/3, 160/3, 180/2, 130/3

Giant Sets:
Pull Ups: 5, 8, 8, 10
Dips: 10, 16, 16, 10
Ab Wheel Rollouts: 12, 12, 12, 12

Minus my holiday mid August I can start becoming more consistent with land training again. Deadlifts felt ok, will be back to 200kg in no time.



10km outing in a double with 2 x 3km of work.

Really solid outing.


Squats: 60/30, 60/30, 60/30, 60/30, 100/8, 120/8, 130/4

Barbell Rows: 60/15, 60/15, 60/15, 60/12
Push Ups: 20, 20, 20, 20



10 x 500m erg sprint 1k run

Took about 1 hour 15 minutes. This was very very tough, especially doing the run during the 2nd half, but was happy to be the first one to finish :slight_smile:

Followed with a quick 4km outing practising race starts. Feeling pretty broken now!



60 minutes cycle on stationary bike.

Don’t trust the 205 watts per hour it read back as it didn’t change when my cadence changed. But I did it at level 18 holding 90+rpm.


Back from my travels in Eastern Europe now. Season officially starts September following the men’s squad meeting but time to get back into it early.


2 × 6km row on the erg at 1:58.1 split r 20.

Felt uncomfortable but ahead of where I was in early October last season. In a really good place and can’t wait to start.



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

Trap Bar Deadlift: 90/8, 120/8, 150/8, 160/8, 120/8

Giant Sets:
Bench Press: 40/10, 60/10, 70/10, 40/10
Barbell Rows: 60/10, 70/10, 80/10, 60/10
Knees to Elbows: 10, 10, 10, 10

First time doing trap bar deadlift properly. So technically 160kg x 8 is a new PR. Quite enjoyed the position and was really good to work on explosiveness. Feel more comfortable doing high reps with this bar too.



40 minute erg around a 2:02 split. Was very sore today so won’t be too worried about the split just yet.

DOMS is going to be bad the next couple of weeks, but come the beginning of September I should be well back in the swing of things.



Squats: 60/30, 60/30, 60/30, 70/10, 80/10, 90/10

Pull Ups: 10, 10, 9, 9
Push Ups: 20, 20, 20, 25

Plank: 5 x 1 minute

Being wary of going straight back into max efforts as it is still pre season so fairly happy with this. Still got 120 reps of squats done. This will increase to 8 sets meaning 160-170 reps, before the weight starts increasing again.



7.5km in a double.


Last time I can have a weekend as lazy as last!

2 x 6km row on erg averaging 1:58.0 split r21.

1.54.7 split on the first but crumbled on the second one.