08/09/2015
Am
10 minutes cycling on turbo. Was meant to be more, but I didn’t get up early enough before work.
Pm
Conditioning:
Top of every minute for 5 minutes with 40kg
1 clean and press, 1 snatch, 1 Curtis p
2 clean and press, 2 snatch, 2 Curtis ps
3 clean and press, 3 snatch, 3 Curtis ps
2 clean and press, 2 snatch, 2 Curtis ps,
1 clean and press, 1 snatch, 1 Curtis p
Strength:
Squats: 70/5, 110/3, 130/1, 140/1, 150/1, 160/1
Squat reps: 150/5(rep pr)
Paused squats: 70/5
Giant sets:
Military press: 50/3, 60/3, 70/3, 75/3
Barbell rows: 60/5, 80/5, 100/5, 110/3
Romanian Deadlift: 60/5, 80/5, 100/5, 110/5
Strength work is going great, just need to get some mileage on to improve aerobic fitness, but I’m far ahead of where I was this time last year.
Also surprised how hard that conditioning was. Trying to fit 3 reps of each exercise in a minute was tough.
09/09/2015
4 x 9 minutes rowing on erg r19 at 1:57.1 split with 2 minutes rest.
Felt easier than Monday and at a faster pace. This next month should see pretty rapid improvement as I get used to rowing high volume again.
10/09/2015
Went for a 2km swim:
200m warm
4 x 400m(200m front crawl, 200m breastroke) on 8 minutes
200m gentle cool down
Stretch in sauna
Been awhile since I have been for a swim, lost a lot of ability to do long distance. Would have been more enjoyable, but it really irritates me when people come into the fast lane and are so slow I overtake them every few minutes, it just disrupts my rhythm and trying to keep on set times.
11/09/2015
35 minute erg ut2 at 1:57.9 split r19
12/09/2015
Double session:
9km in coxed 4
Yoga session
11km in pair
13/09/2015
Conditioning:
Complexes 8 reps 30kg, 40kg
Deadlift
Romanian Deadlift
Barbell row
Power clean
Push press
Squats
Strength:
Deadlift: 100/5, 140/3, 170/2, 190/1, 202.5/1
Giant sets:
Bench press: 60/5, 70/5, 80/5, 60/5
Bench pull: 60/5, 60/5, 60/5, 60/5
100m Sprint: 1, 1, 1, 1
2nd session:
12km in pair
Good mileage done this weekend and happy with heaviest Deadlift in a long time.
14/09/2015
Back really sore so did 30 minutes intervals cycling rather than rowing today
[quote]Ironwarrior25 wrote:
Bench pull: 60/5, 60/5, 60/5, 60/5
[/quote]
What is a bench pull - a chest-supported row?
@nighthawkz - basically yes, just lie on a Bench face down and pull the bar up to the bottom of the bench. I normally do traditional barbell rows but when at boat house I have to join in with what others are doing.
Been a bit slack on logging for some reason but done 2 weight sessions, erg a cycle and 3 outings on water this past week. Back on it now.
21/09/2015
4.25km at 1:56.6 split
3.75km at 2: 04.3 split.
Not sure what happened today just didn’t feel great.
22/09/2015
Am
40 minutes ut2 cycle
Pm
Squats: 70/5, 110/5, 130/1, 140/1, 150/1, 160/1
Squats reps: 120kg x (5+4+3+2+1) 15s between subsets
Giant sets:
Shoulder press: 50/3, 60/3, 70/3, 80/3
Barbell rows: 70/3, 90/3, 100/3, 110/3
Db swings: 22/10, 22/10, 22/10, 22/10
Not bad considering still felt off, nearly slipped weights but glad I decided to man. Also heaviest strict press I have done since my shoulder injury back in April.
Been feeling pretty I’ll over past few days but got one outing in today.
26/09/2015
11km outing in coxed 4 with some side by side rowing. Love doing the side by side pieces always ups the intensity.
Been out a while. I spent a week struggling with dizziness and fainting and ended up in hospital but seems like it is nothing long term and I am out now and been given to ahead to train.
06/10/2015
40 minute cycle in turbo
07/10/2015
2 x 17 minutes rowing on ergo r20 averaging 1:56.4 split.
Relieved more than anything to be back rowing given I was in a hospital bed last week.
Also still managed to make top 4 for 4s head so buzzing about that.
10/10/2015
12km outing in the coxed 4.
12/10/2015
2 x 5.5km at 1:54.9 split (feel so much better now and hitting some proper splits on the erg!)
13/10/2015
1 hour cycle on turbo trainer watching The Wretched Sufferfest video.
14/10/2015
20 minute max effort cycle on turbo trainer.
15 minute run max intensity.
Nice to be getting back to training without any issue so time to step it up for 4s head.
15/10/2015
10Km outing in coxless 4
16/10/2015
40 minutes on erg r19 at 1:57.3 split.
18/10/2015
12Km outing on coxed 4. Things certainly picking up we just need to get more mileage done. Been told I need to lose some of my upper body bulk, so will have to tone down upper body weights.
19/10/2015
3 x 4km at 1:55.8 split r21.
20/10/2015
AM
8km outing in the coxed 4 with a 3km r30 piece in prep for 4s head.
PM
Only had 15 minutes after working late before having to head out so blasted through this.
Complexes: 30kg x 8, 35kg x7, 40kg x 6
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squats
Giant Sets:
Power Clean: 40/5, 50/5, 55/5
Front Squats: 40/5, 50/5, 55/5
Press Ups: 20, 20, 20 (done with form shown in new tnation article, does make them a lot more difficult)
21/10/2015
2 x 25 minutes on the erg at 1:57.6 split r21.
22/10/2015
7500m erg r22 at 1:56.7 split
23/10/2015
45 minute erg r18 at 2:01.8 split.
Been so slack in logging. Rest assured training has pretty much every day and I am going to make a concerted effort to keep this updated.
31/10/2015
1st outing:
14Km in coxed 4
2nd outing:
10Km in coxed 4
Happy Halloween everyone.
01/11/2015
14Km in coxed 4.
Really tough weekend with a lot of high rate high intensity rowing ready for 4s head next week. So drained now!
Hey, I’ve just stumbled upon your training log and damn, keep up the good job. I’ve been wondering, how should a rower train in terms of gym work? I’ve some friends who compete in dragonboat(have you heard of it? haha) and they’re pretty clueless on gym work/strength training. I figured since you’re a competitive rower, you’re gonna be more knowledgeable than me in this aspect.