T Nation

Rowing, Strength and All Round Athleticism

19/04/2021

2km at 1.49.2 split
5 minute rest
6km at 1:52.9 split

21/04/2021

Am
Deadlift: 60/3, 100/3, 100/3, 110/3, 110/3
Bench Press: 60/5, 60/5, 70/5 70/5

Pm
7km outing in 8

23/4/21

250m
500m
750m
1000m
750m
500m
500m
250m
Pyramid averaging 1:43.0 split

24/4/21

Double outing

25/4/21

Double outing

26/4/21

4km erg at 1:51.5 split
5 minute rest
6km erg at 1:52.2 split

27/4/21

8km outing in 4

28/4/21

6 z 1500m erg 2 minute rest at 1:47.8 split

I’m back!

Racing last weekend. New job gas given me 20+ hours back in my week, so time to focus on getting fit again.

7/6/2021

60 minutes cycle on concept 2 bike at 1:57.4 split per 1000m.

13/6/2021

8km outing in a coxless 4

PM
Squats: 60/8, 100/5, 120/3,"120/3 (strength still taken a huge hit from lockdown)
Box jumps: 3, 3, 3, 3 (explosive as possible)
6 x 1minute on 1 minute off, prowler push
Cable Rows: 60/6, 75/6, 75/6

14/06/2021

2 x 3km erg r26 with full race pace first and last 250m, 5 minute rest.

Averaged 1:47.2 split

15/06/2021

AM
6 minute core circuit

PM
9km outing with 6 x 1 minute race pace.

19/06/2021

1900m time trial
2k final

Came 2nd 2s back off leader.

20/06/2021

7km technical session.

13km r22 full pressure session, no rest time other than spinning.

21/06/2021

3 x 10 minutes r28 5 minute rest averaging 1:48.8 split.

22/06/2021

AM

Warm up, complexes 1 round of 8 reps just the bar

Deadlift
Romanian deadlift
Barbell row
Power clean
Push press
Squat

Deadlift: 60/3, 100/3, 140/3, 150/2, 150/2, 150/2, 100/3
Lying leg curl: 18/20, 18/20
Superset
Cablerow: 79/6, 86/6, 86,6
Push ups: 25, 25, 25

D2cent session for first thing in morning

22/06/2021

13km outing in the 8, with 2 x 1200m pieces.

23/06/2021

5 x200m row on erg 1 minute rest at 1:30.4 split

10 minute rest

1.5k at 1.43.3 split
5 minute rest
1k at 1:40.8 split
2 minute 30s rest
500m at 1:36.7 split

1 Like

Excellent news, we qualified for henley, making all the work worth it.

29/07/2021

Double session

Session1:
8km with 4 x 500m

Session 2
Side by side 2km piece with local rival

30/07/2021

7km technical work

7km working on our race starts

01/08/2021

3 x 15 minute erg r18 2 minute rest at 1:57.2 split

So the good news is we qualified for Henley again, first time in 3 years. Bad news is we came up against a seeded crew. We have it our best shot even initially taking a small lead, of it their power and experience was too much and we lost by 3 lengths.

Training has been s weird structure with a lot of outings on the water to make up for lost time in lockdown, but with season done I can return to a more normal programme.

This has been longest I havent done weights since I was 15. I started very very light to build up each session over the next 4 weeks and also fron experience I know how bad soreness can be after a long time out.

21/08/2021

Bench Press: 60/3, 70/3, 70/3, 70/3, 80/3, 80/3, 80/3, 60/3
Squats: 40/30, 40/30, 70/5, 100/5, 100/5, 100/5
Lying Leg Curl: 22/15, 32/10

Low volume compared to where I want to go, but got some work done. Squats had a lot more in tank to lift heavier, but the old high rep squats leave some horrible soreness, so one step at a time.

1 Like

22/08/2021

Even backing off my legs are super sore, but will work back up to smashing 30 reps for 4 sets on squats before going on to heavier weights. High rep squats have always helped my rowing scores.

Anyway managed some cardio:

2 x 15 minute bike
15 minutes at 241 watts per hour
2 minute rest
15 minutes at 231 watts per hour

23/08/2021

45 minutes on the assault bike.

Building back up slowly.

27/08/2021

30 minute on bike 32.5kmph

Sadly spinning bikes weren’t available

30/08/2021

20 minute erg 1:59.1 split.

Tough one trying to get back into it.

31/08/2021

Complexes 20kg x6 40kg x 6
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats

Deadlift: 60/3, 100/3, 100/3, 120/3, 120/3, 130/3, 140/3, 140/3, 100/3
Bench Press: 60/8, 70/8, 70/8
Giant Sets
Cable Rows: 73/8, 79/8, 79/8
Push Ups: 10, 10, 10
Side planks each side: 30s, 30s, 30s

4/9/2021

8km outing in a single

5/9/2021

17km hike

6/9/2021

60 minute ut2 bike at 33.7kmph

7/9/2021

Deadlift: 60/3, 100,3, 100,3 120,3, 140/3, 140/3, 160/3, 100/3

Superset:
Cable row: 73/8, 79/8, 86/7
Push Ups 20, 20, 20

Short lunch session due to time today

11/09/2021

20 minute row at 2:00.2 split r20 on erg.

12/09/2021

15 x 300m sprints 90s rest at 1:39.3 split

13/09/2021

2 x 20 minutes r20 on erg at 1:55.0 split

14/09/2021

2.6km run

15/09/2021

4 x 1500m at 1:50.8 split alternating r24 and r20 2 minute rest.

Annoyingly cold struck so taken 2 days to recover, but hopefully back on it now.