T Nation

Rowing, Strength and All Round Athleticism


#421

29/08/2018

Deadlift: 60/5, 100/3, 140/3, 180/3, 200/1, 180/1, 140/3

Giant Sets:
Pull Ups: BW/10, 10/6, 10/6, 10/6, BW/10
Dips: BW/20 10/12, 10/12, 10/12, BW/11
Ab Wheel Rollouts: 10, 10, 10, 10, 8

8 minutes on the watt bike 232 watts per hour

Happy to be hitting 200kg on Deadlift this early on. Good to be doing weight on my pull ups and dips again.


#422

30/08/2018

35 minute row on erg at r18 1:58.5 split.

31/08/2018

60 minute cycle on stationary bike level 18 just above 90rpm (watts really inaccurate on this)

01/09/2018

Just been announced captain of the men’s squad for the coming season.

We had 6 new people so mixed crews up a bit to give everyone a chance this weekend. Not perfect outings, but pretty positive overall.

9km in a coxed 4.

02/09/2018

20 minute erg r20 at 1:58.4 split. Pretty tight this morning, but got some stretching in.

10km outing in a coxed 4, again mostly committed low rate rowing.


#423

03/09/2018

2 x 5k row on erg r20 with 2 minute rest at 1:54.9 split.

Solid start.


#424

04/09/2018

Conditioning:
3 rounds of complexes 8 reps with 20kg, 40kg, 40kg
Deadlift
Romanian Deadlift
Barbell Rows
Power Clean
Push Press
Squats

Strength:
Trap Bar Deadlift: 90/8, 130/8, 160/8, 170/8(PR)

Giant Sets:
Pull Ups: 10, 10, 10, 10
Dips: 20, 20, 20, 20
KB Swings: 24/10, 24/10, 24/10, 24/10

Accessory Work:
Single Leg Romanian Deadlift: 10, 10, 10
Plank: 1 x 2 minutes

Decent session. Good reps with the Trap Bar, only 2nd time using it, but like the idea of mixing it up with conventional deadlifts. Also pleased to hit double figures on all 4 sets of pull ups.


#425

05/09/2018

4k ut2 row to warn up in erg

4 x 1.5k erg alternating rate 24 and rate 20 with 2 minute rest averaging 1:47.4 split.

1.5k r24 at 1:45.5 split
1.5k r20 at 1:48.9 split
1.5k r24 at 1:45.8 split
1.5k r20 at 1:49.6 split

2k ut2 row to finish off.

Pretty happy with this pacing this early on.


#426

06/09/2018

Squats: 60/30, 60/30, 60/30, 60/30, 80/10, 100/10, 100/10

Giant Sets:
Bench Press: 60/10, 70/10, 70/10
Barbell Rows: 60/10, 70/10, 70/10
Ab Wheel Rollouts: 12, 12, 12

Happy to be back to 4 sets of 60kg x 30 reps on squats. Will aim to build up to 4 sets on the heavier sets, but aiming to keep steady progress on this.


#427

08/09/2018

13km outing in coxed 4, with 2 x 3km of work.

Really good outing, especially at this stage of the season. Looking at my weights and my times both on land and water, this is by far the strongest start I have ever had to a season.


#428

09/09/2018

45 minutes on the stationary bike at 222 watts per hour.


#429

10/09/2018

2 x 6k row on the erg with 2 minute rest at 1:53.2 split.

Really pleased with this for early September.


#430

11/09/2018

Deadlifts: 60/3, 100/3, 140/3, 180/3, 205/3 (equalled last season’s PR already), 140/3

Giant Sets:
Barbell Rows: 60/15, 70/5, 75/12
Push Ups: 20, 20, 20
Hanging Leg Raises: 10, 10, 10

Intervals 30s on 30s off on stepmill for 5 minutes.


#431

12/09/2018

4k ut2 row to warm up

4 x 1500m sprints with 2 minute rest averaging 1:46.7:
1500m r24 at 1:44.4 split
1500m r20 at 1:48.3 split
1500m r24 at 1:44.9 split
1500m r20 at 1:48.9 split

2k ut2 row to finish

13/09/2018

AM
3.28km run in the park. Will build the distance until my legs get used to running again.

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

Strength:
Squats: 60/30, 60/30, 60/0, 60/30, 90/10, 100/10, 110/10

Giant Sets:
Pull Ups: 10, 10, 11
Dips: 20, 20, 20
Ab Wheel Rollouts: 10, 10, 10

Decent erg, legs getting used to high volume on squats again with the weight back up to 110kg. Can’t say I am unhappy with the progress on last week.


#432

14/09/2018

Just a 7.5km light paddle in a double, more for fun than anything else.

15/09/2018

Double Outing:
Session 1:
13km in the 8 with 8km of low rate work.

Session 2:
13km in a coxed 4 with 8km r22 work.

15/09/2018

15km in the 8 with 12km of r22 work.

41km covered this weekend. Really liking this early season mileage.


#433

17/09/2018

3 x 4km row on the erg r20 with 2 minute rest at 1:54.5 split.

Did the first 2 at 1:52.2 split, but the legs were finished on the 3rd one. Really felt the miles at the weekend.

18/09/2018

59 minutes on the watt bike to the Sufferfest video Nine Hammers. Basically 9 intervals of around 3-4:30 minutes. Averaged just over 200 watts on average, but up around 300 for the intervals.

19/09/2018

4km UT2 warm up row

6 x 1500m intervals with 2 minute rest averaging 1:46.9 split.

1, 3, 5 done at rate 24 averaging 1:44-1:45 split and 2, 4, 6 at rate 20 averaging around 1:48-1:49 split.


#434

22/09/2018

Double Outing:
1st Session:
13km in coxed 4 with 10km of work.

2nd Session:
13km in coxed 4 with 8km of work

Really good outings in what I plan to be our race crew.

23/09/2018

7km outing in a coxed 4. Cut short due to an injury to our 2 man.

24/09/2018

2km row warm up on the erg UT2

3 x 4km row with 2 minute rest at 1:52.7 split r20.

Much better today than last week. Paced it more consistently.


#435

25/09/2018

Warm Up:
Complexes 2 x 8 with 20kg
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats

Strength:
Trap Bar Deadlift: 90/8, 130/8, 170/8, 170/8, 130/8

Giant Sets:
Pull Ups: 5, 6, 7, 8, 9, 12
Dips: 10, 12, 14, 16, 18, 24
Ab Wheel Rollouts: 12, 12, 12, 12, 12, 12

Superset:
Lunges: 50/6, 50/6, 50/6 (each leg)
Plank: 60s, 60s, 60s


#436

26/09/2018

4km UT2 row on the erg

6 x 1500m alternating r24 and r20 with 2 minute rest.

Averaged 1:49.7 split. Burnt out a bit today.

27/09/2018

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

Giant Sets:
DB Bench Press: 22/12, 26/12, 28/12
DB Row: 22/10, 26/10, 28/10
Bicycle Crunches: 20, 20, 20

10 minutes intervals on step mill to finish off. Much harder after a squat session!


#437

28/09/2018

Just sports massage and long walk today.

29/09/2018

Double Outing
13km in the 8 with 9km of r22 work.

11km in coxless 4, mostly paddling and technical

30/09/2018

15km outing in coxed 4 with 2 x 5km r20 pieces


#438

01/10/2018

2k warm up on the erg.

2 x 6km row with 2 minute rest averaging 1:50.7 split r22.

Really pleased with that!


#439

02/10/2018

AM
60 minute cycle on stationary bike, mostly level 17 around 90rpm.

PM
Deadlift: 60/5, 110/3, 140/3, 180/3, 200/2, 140/3

Superset:
DB Row: 24/15, 28/15, 28/15
Push Ups: 25, 25, 25


#440

04/10/2018

Squats: 60/30, 60/30. 60/30, 60/30, 100/12, 100/12, 100/12

Giant Sets:
Pull Ups: 10, 10, 12
Push Ups: 25, 25, 25
KB Swings: 24/10, 24/10, 24/10

05/10/2018

4 mile run

06/10/2018

Double Outing:
13km in the coxed 4

13km in the 8