07/10/2018
14km rowing in coxed 4 with 2 x 5k r20 max effort.
Shattered now. First time I have needed to nap in a long time.
08/10/2018
2k warm up on the erg.
2 x 6km row on the erg with 2 minute rest at 1:52.6 split r22
1km cool down
Legs heavy from the weekend, so happy with this.
09/10/2018
4km row on erg r18 at 1:59.3
Strength:
Trap Bar Deadlift: 40/5, 90/5, 130/5, 150/5, 180/5(PR)
Giant Sets:
Pull Ups: 5, 11, 11, 11
Dips: 10, 22, 22, 22
Sculling Sit Ups: 10, 15, 15, 15
10/10/2018
3km warn up row
3 x 1500m on erg around 1:47 split with 2 minute.
Completely burned out tonight. Was meant to be 6 really annoyed at myself for not finishing! Hate days like this and things were going so well.
11/10/2018
Squats: 60/30, 60/30, 60/30, 60/35(Rep PR), 100/12, 110/12, 120/8
Superset:
Bench Press: 60/8, 70/8, 80/8, 80/8
DB Row: 28/8, 32/8, 34/8, 34/8
Short and sweet session, squats were good, feeling much better today.
12/10/2018
Just yoga for active recovery today.
13/10/2018
Double Outing:
13km in the coxed 4 with 3 x 3km at r22 full pressure.
9km in the coxed 4 with a 3km race piece r32
14/10/2018
10km in the coxed 4 with more practice at higher rates.
Less distance done this weekend, but a higher intensity. Only 3 weeks until 1st race of the season. Never really done well at 4s head, so buzzing for this!
15/10/2018
4km UT2 warm up row.
6 x 1500m erg with 2 minutes rest averaging a 1:47.0 split, alternating rate 24 and rate 20.
Generally averaged around 1:45.5 split at rate 24 and 1:48.5 split at rate 20
16/10/2018
Conditioning:
Complexes: 20kg x 8, 40kg x 8, 60kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat
Deadlift: 60/5, 110/3, 150/1, 1701/, 200/1, 210/1
Superset:
DB Press: 24/10, 30/10, 30/10
Db Row: 24/10, 30/10, 30/10
8 minutes on the step mill doing intervals of 48s light 48s hard.
Been a long time since I have hit 210kg (463) on Deadlift and still more there.
I do feel the 500lb Deadlift can be achieved this season.
17/10/2018
30 minute test rate 20 rowing on the erg.
8286m at 1:48.6 split. Huge huge PR!!!
That is 86m on my previous best and only in the 2nd month of the season too.
18/10/2018
4km ut2 row at 2:01ish split
Squats: 60/32, 60/32, 60/32, 60/3, 100/15, 110/15
(slightly higher reps on 60kg, back tight on heavier sets, so kept easier)
Giant Sets:
Pull Ups: 8, 10, 10, 10
Dips: 16, 20, 20, 20
Sculling Sit Ups: 18, 18, 18, 18
19/10/2018
60 minute cycle on stationary bike, first half 17, second half 18
20/10/2018
Rare day off for a friend’s wedding.
21/10/2018
6.3km run in just over 28 minutes.
Bit slow, but I was hungover and the hill at the end was brutal.
22/10/2018
2 x 6km row on the erg with 2 minute rest at 1:52.1 split.
23/10/2018
5 minute warm up on step mill.
AM
Complexes: 20kg x 8, 40kg x 8, 50kg x 6
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press
Squats
Deadlift: 60/5, 110/5, 130/5, 140/5
Short and sharp session before work.
PM
40 minutes UT1 on the watt bike at 229 watts per hour
10 minutes UT2 on th watt bike around 140 watts per hour
24/10/2018
2km warm up on the erg.
6 x 1500m row on the erg with 2 minute rest alternating r24, r20 averaging a 1:46.4 split.
Kept sub 1:45 on the r24 and sub 1:49 o the r20. Hit 1:43.7 on last r24 piece, so pace is still improving.
25/10/2018
4km warm up row on erg at 1:59.8 split r17
Squats: 60/35, 60/35, 60/35, 60/35, 100/12, 100/12, 100/10 (upping to 35 reps was hard)
Giant Sets:
Pull Ups: 10, 10, 10, 6
Push Ups: 20, 20, 20, 20
Ab Wheel Rollouts: 12, 12, 12, 12
Shattered today, but still got some decent volume done on squats. The high volume definitely is helping with power endurance on the erg and on the water.
27/10/2018
Last weekend of race prep.
10km in the coxed 4 with a 3km race piece.
28/10/2018
10km in the coxed 4, but lighter on the intensity, more technical focus today.
29/10/2018
Away all week so having to make do with a limited office gym. No Olympic bars or squat rack though 
60 minutes on spinning bike
So the week away training in the office gym was poor. I had other priorities and ended up just going for daily runs 5-7km to clear my head.
03/11/2018
Not the best week in prep for race day, but we came 3rd in our category (last time I did this in a coxed 4 we came 20th). Decent row up until the last 2km when conditions got rough and we didn’t handle it well, which ultimately cost us the win (10s of 1st place over 6.8km).
Still something to build on.
04/11/2018
20 minutes ut2 row on erg at 1:58.3 split r18
20 minute cycle on stationary bike level 18
10 minutes on step mill level 10
Just keeping moving today as legs and back were very tight following yesterday’s race.
05/11/2018
4km row on erg at 1:58.3 split r18
Front Squats: 25/20, 40/20, 40/20, 40/20
Deadlift: 60/3, 100/3, 140/3, 170/3
Giant Sets:
Bench Press: 60/8, 70/8, 70/8, 70/8
DB Row: 28.12, 34/12, 34/12, 34/12
Sculling Sit Ups: 25, 25, 25, 14
Slightly tweaked weights programme, going to be even more leg focused to really boost the power endurance on the erg. I want to smash 17.20 on my 5k and hit over 8300m for the first time on my 30 minute test.
06/11/2018
2km warm up on the erg
6km on the erg r21 at 1:56.1 split
5 minute rest
2km erg at 1:47.3 split r 22
Just a bad day all round, this was meant to be at a decent pace, but I just did not have it mentally today.
07/11/2018
3km warm up row on erg.
6 x 1500m with 2 minute rest alternating r26 and r22, averaging a 1:45.9 split.
Much better today.
08/11/2018
AM
60 minute cycle on stationary bike. First half level 18, second half level 19 keeping heart rate in UT2 range.
PM
5 minute warm up row
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 110/10, 120/6
Giant Sets:
Pull Ups: 11, 11, 11, 11
Push Ups: 20, 20, 20, 20
Ab Wheel Rollouts: 12, 12, 12, 12
Downward Dog into Cobra: 3, 3, 3, 3
Plank: 60s, 60s, 60s
Decent sessions today, high rep squats were killer, never easy doing over 160 reps. Pull Ups were strong and good form and even through in a bit of mobility work into my giant sets.
09/11/2018
1500m swim for active recovery followed by 10 minutes in the steam room.
10/11/0218
Double Outing:
1st Outing:
13km outing in the 8
2nd Outing:
13km outing in the 8
11/11/2018
9km outing in a pair.
12/11/2018
2 x 4km erg at 1:51.2 split
13/11/2018
2km warm up row
Front Squats: 20/20, 30/20, 40/20, 40/20
Trap Bar Deadlifts: 90/8, 130/8, 160/8, 180/8, 160/8
Giant Sets:
Barbell Rows: 60/10, 70/10, 70/10, 70/10
Dips: 20, 20, 20, 20
Ab Wheel Rollouts: 12, 12, 12, 12
Core Circuit
14/11/2018
2km warm up row
6 x 1500m averaging 1:45.2 split with 2 minute rest alternating r26, r22
15/11/2018
AM
60 minute UT2 cycle on stationary bike mostly level 18
PM
Complexes: 20kg x 8, 30kg x 8
Deadlift
Romanian Deadlift
Barbell Rows
Power Clean
Push Press
Squat
Squats: 60/32, 60/32, 60/32, 60/32, 100/10, 120/10, 130/7
Giant Sets:
Pull Ups: 8, 10, 7
Push Ups: 20, 25, 25
Bicycle Crunches: 20, 20, 20
Wiped out by the end, legs were heavy from the start, so reps were only 32 on the lighter squats, but 7 reps with 130kg whilst tired is ok I guess after all the volume beforehand.
Looking forward to a much needed day off, but all in all a good solid week!
17/11/2018
Double Outing:
13km in the 8
11km in the 8 with some high rate pieces. Much better this week.
18/11/2018
13km in coxed 4
10km in a pair
Some serious mileage this weekend!
19/11/2018
8km on the erg - not feeling it today
20/11/2018
2km warm up row
6km r23 at 1:48.3 split
5 minute rest
2km r24 at 1:48.5 split
Not bad considering how heavy my legs felt
21/11/2018
15km row on the erg r18 at 1:58.9 split.
22/11/2018
Squats: 60/15, 60/15, 60/15, 60/15, 100/5, 120/5, 130/5, 100/5
Giant Sets:
Push Ups: 20, 20, 20, 20
Ab Wheel Rollouts: 10, 10, 10, 10
Russian Twists with 10kg: 15, 15, 15, 15
Moblity Work
Deload session this week with race coming up on Sunday.