Rowing, Strength and All Round Athleticism

Training Logs
481

30/01/2019

2km warm up row

6 x 1500m, alternating r26, r22 with 2 minute rest averaging a 1:45.9 split.

31/01/2019

AM
2 x 6km ut2 erg at 1:59.0 split r18 with 2 minute rest

PM
Squats: 60/30, 60/30, 60/30, 60/30, 100/10, 120/10, 140/10(Rep PR)

Giant Sets:
Pull Ups: 10, 10, 10
Dips: 20, 20, 16
Ab Wheel Rollouts: 10, 10, 10
Mobility Work

01/02/2019

Bit of walking and 15 minutes yoga as active recovery.

02/02/2019

Canal frozen, so double gym session instead.

Circuits:
10 minutes partner assisted core circuit

2 rounds 1 minutes on, 15s rest of the following:
Plank
Burpees
Pull Ups
Push Ups
Left Side Plank Dips
Right Side Plank Dips
Lunge Left Leg
Lunge Right Leg
Superman
Clean & Press
Squat Jumps
Pistol Squat Left Leg
Pistol Squat Right Leg
Crunches

30 minute break

Erg Relays: 10 x 500m 15s rest done in pairs os 2500m in total each. I averaged just under 1:34 on mine.

03/02/2019

60 minute cycle to ā€œThe Angelsā€ Sufferfest video on tationary bike.

04/02/2019

3 x 6km on the ergo r21 at 1:55.0 split with 2 minute rest

05/02/2019

5km test tomorrow, so just low volume today

Complexes with Bar

Deadlift: 60/3, 110/3, 150/3, 180/1, 200/1 (all felt solid and explosive)

Giant Sets:
Pull Ups: 6, 6, 6
Push Ups: 15, 15, 15
Mobility Work

Nice and easy today, hopefully get a good nights sleep. I havenā€™t hit sub 17.30 on my 5km test in 7 years, so time to sort that out.

482

06/02/2019

5k test! 17:25. New PB and finally smashed that 17.30 barrier again even with the rate capped at 26.

483

So new pb was followed by 10 days out with flu. First time I have ever had it but the fever and chills knocked me right out. Even now I still have a lingering cough and sore throat, but I have been back training this week.

16/02/2019

Double Outing:
17km in the 8

14km in the 8

Lot of mileage, really struggled with this as my first day back, but we have a race in 1 week!

17/02/2019

14km in the 8

18/02/2019

8km on the erg UT2 at 1:58.9 split r19. Still struggling breathing, but getting there.

19/02/2019

AM
60 minutes UT2 cycle on stationary bike (felt much better today!)

PM
EMOM for 5 minutes
KB Swings: 24kg x 5
Burpee Press Ups x 8

Trap Bar Deadlift: 80/5, 120/5, 140/3, 160/3, 180/3, 140/3

Giant Sets:
Pull Ups: 10, 10, 7
Push Ups: 25, 25, 20
Ab Wheel Rollouts: 10, 10, 10

Not a bad day, lot of progress made I think. Still feeling a bit drained from illness, but cough is more infrequent now and lungs feel less obstructed.

20/02/2019

2km warm up row

4 x 1500m on the erg 1:47.4 split alternating r26 and r22.

High intensity stuff did make me suffer, could not complete all 6.

21/02/2019

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

Giant Sets:
Barbell Rows: 70/12, 70/12, 70/12
Dips: 15, 15, 15
KB Swings: 24/10, 24/10, 24/10
Mobility work

22/02/2019

Feeling much better today, first time throat hasnā€™t hurt upon waking for over 2 weeks. Day off as we have a race on Sunday. Will aim to do 2 longish walks and a some yoga today for active recovery.

484

23/02/2019

8km in the 8 as race prep

24/02/2019

5.6km race in the 8. Started ok, but got very scrappy. Would have won the band we were in last year, but having stepped up 4th out of 5, so just in the top half of 8s. A lot of room for improvement, but there are a lot of new guys in this 8, so good experience. As long as if we kick on from here.

25/02/2019

2k warm up row

4km r24 on erg at 1:49.7 split
5 minute rest
6km on erg r22, r24, r26, r28, r30 at 1:53.3 split

Average of 1:51.9. Legs very heavy after yesterdays race, but pleased to get the work done with illness behind me. May take a week or two to get back where I was.

26/02/2019

AM
9km in coxed 4. Just a steady paddle, but nice to get morning outings in again.

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

Deadlift: 60/5, 110/3, 150/3, 170/3, 180/1
Conservative as back a bit achy from Sunday

Giant Sets:
Bench Press: 60/5, 70/5, 75/5, 80/5, 85/5
DB Row: 28/8, 36/8, 40/5, 40/5, 42/4
V Sits: 15, 15, 15, 15, 15
Mobility Work

Solid in the giant sets, getting back to strength now, both the outing and weights went fairly well. Just need consistency again. I am being realistic as illness knocked me back, but am feeling 100% recovered now. Also a big fan of the mobility work incorporated in between sets.

2 Likes
485

Strong dude.

486

Smashing it bro.

Keep up the good work!

tweet

487

@theBird and @liftangryordie500 - Thanks. Felt a bit weak since coming back from illness, but this week has been much better. Hopefully back deadlifting over 200kg again soon and rowing at a faster pace on the erg.

27/02/2019

2.5km warm up row

8 x 1500m sprints on the erg alternating r26, r22 with 2 minute rest. Averaged 1:47.7 split. Much better today!
Did most of the r26 ones at 1:46.3 and r22 at low 1:49s

28/02/2019

Squats: 60/30, 60/30, 60/30, 60/30, 100/1, 120/1, 140/1, 150/1, 160/1 (volume lower on squats today due to another race on Saturday)

Giant Sets:
Pull Ups: 6, 6, 6, 6
Dips 12, 12, 12, 12
Mobility Work

Nothing too intense today, squats went a bit heavier, but much lower volume, still 125 reps though, so decent little workout.

488

Yeah dudeā€¦illness sucks. Big time.

489

@liftangryordie500 - Completely agree, just a few weeks off ill has knocked momentum. I saw your log, glad you have got to the cause of yours. Hope that is behind you now, should have some huge progress this year!

1 Like
490

Thanks! Hoping for it, man.

491

Slack logging again, but much better news from last Saturdays race.

02/03/2019

1st WIN of the season!

5.8km head race. More of a local event so not as strong a competition, but still well over 20 8s entered. We won division1 and were fastest crew of the day by a fair amount and even better our 2nd 8 won in tier 2 and were 5th fastest on the day.

Much improved performance and put a smile on my face before I went on holiday for a few days for my birthday.

06/03/2019

2km warm up row

5 x 200m sprints with 1 minute rest at 1:32.9 split
5 minute rest
6 x 1500m with 2 minute rest alternating r26 and r22. Averaged a 1:50.5 (last one at 1:59 brought my average down, but just a tired day. Only landed back in country a few hours before, so need to pick this up.)

07/03/2019

8km outing in a double

09/03/2019

11km outing in the 8 in very windy conditions. Very tough, but really positive session!

492

10/03/2019

17km outing in the 8

11/03/2019

2km warm up row
4km r24 at 1:50.5 split
5 minute rest
6km r22-r30 at 1:53.7 split

12/03/2019

AM
30 minutes on watt bike 205 watts per hour

PM
1km warm up row
5 x 200m sprints 1 minute rest at 1:29.9 split

Deadlift: 60/5, 100/3, 140/3, 180/3, 190/3

Working away for a couple of days very short of time, but deadlifts were better, will be back at 200kg for a triple soon.

493

13/03/2019

2 x 6km on the erg 1:55.8 split r19 with 2 minute rest

14/03/2019

AM
3.1km run (really struggled uphill, would like to improve my running to keep light and mobile)

PM
Conditioning:
Complexes: 20kg x 10, 30kg x 8, 40kg x 6, 50kg x 4
Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Push Press
Squats

Squats: 60/35, 60/35, 60/35, 60/35, 100/8, 120/8, 130/8

Giant Sets:
Pull Ups: 8, 8, 8, 8
Dips: 16, 16, 16, 6
Ab Wheel Rollouts: 12, 12, 12, 12

Tough adding in a 4th set of complexes, will mix conditioning up and make it more challenging again going towards the end of winter season. Squats were good, back up to 35 reps, will lift heavier again shortly.

1 Like
494

15/03/2019

Swim:
500m warm up
16 x 50m with 15s rest
200m cool down and 15 minutes in steam room

16/03/2019

19.5km outing in the 8. Windy conditions again, was a long session!

17/03/2019

10km outing in coxed 4

Circuit Session:
4 rounds:
40kg lunges x 8 each leg
12 ab wheel rollouts
Pistol squats 8 legs each leg (used the rack to balance, but did help with the depth)
Knees to elbow x 6
7 pull ups
14 dips

495

18/03/2019

2 x 6km r24 with 5 minute rest

Averaged 1:51.7 split. Fitness was there, just very tired, but happy to get the distance done.

496

19/03/2019

AM
8km in a double mostly paddling

PM
5 minute weighted core circuit
EMOM for 6 minutes
12 x 24kg Kettlebell Swings
6 Burpee Push Ups

Trap Bar Deadlift: 40/5, 90/5, 130/3, 160/3, 190/3, 210/3(PR), 160/3

Giant Sets:
Pull Ups: 10, 10, 10, 10
Dips: 20, 20, 20, 20
Hollow Hold Toe Touches: 20, 20, 20, 20

Forgot mobility work for some reason, but big deadlift numbers (by my standards anyway). 500lb (227kg) is going up soon.

2 Likes
497

20/03/2019

2km warm up row

8 x 1500m with 2 minute rest at 1:47.5 split average, alternating r26, r22.

New PB for 8 intervals I think.

21/03/2019

AM
60 minute ut2 cycle on stationary bike.

PM
No conditioning as I was wrecked!

Squats: 60/35, 60/35, 60/35, 60/35, 100/5, 130/5, 150/6(Rep PR)

Giant Sets:
Bench Press: 60/8, 70/8, 80/8, 80/8
DB Row: 32/8, 36/8, 40/8, 40/8
V Ups: 12, 12, 12, 12

Decent session again, but absolutely destroyed. Supposed to squat the higher weights so well, given how my legs felt. Will keep training minimal tomorrow to recover ahead of weekend outings.

1 Like
498

23/03/2019

Double Outing
12km in the 8 with lots of race pace work

7km outing in the 8 with 3km race piece

Best day in the 8 all season!

24/03/2019

AM
13km in the 8, mostly paddling with 2 x 1500m pieces. All prepped for HORR now next weekend. Last head race, before regatta season starts.

PM
15 minutes ab and core circuit

1 Like
499

25/03/2019

2km warm up row

2km r24 at 1:47.8 split
5 minute rest
6km at 1:48.9 split r22x2k, r24x2k, r26x1k, r28x500m, r30x500m

26/03/2019

AM
9km row ut2 on coxed 4

PM
Conditioning:
10 minutes of 1 minute on 1 minute off intevals on stair climber

Deadlift: 60/5, 60/5, 100/3, 140/3, 180/3, 200/1, 60/20

Giant Sets:
Pull Ups: 8, 8, 8
Dips: 16, 16, 16
Hanging Leg Raise: 10, 10, 10

Good that 200kg goes up on any given week really now. Didnā€™t overdo it as we are tapering to the race now.

1 Like
500

27/03/2019

2km warm up row
4 x 1500m 2 minute rest alternating r26, r22 averaging 1:44.5 split
500m cool down

Feeling strong. Splits decent even at the lower rates.

28/03/2019

AM
70 minute ut2 cycle on stationary bike. Heart rate was low, had to up the level and still stayed below 140bpm.

PM
Light weight session with mobility work between each set.

Squats: 60/35, 60/35, 60/35, 60/35, 100/5, 100/5, 100/5
Ab Wheel Rollouts: 10, 10, 10

Last session before 8s Head now, the biggest race of head season, then on to regatta season.