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.