30/12/2015
2 x 17 minutes row on the ergo r20 at 1:56.4 split, 2 minute rest.
I CAN ROW AGAIN!
First row pain free in quite a few months. Think the swings have helped with the hips and glute activation. It finally feels like I have a functional back, just not a functional aerobic system.
02/01/2016
40 minutes cycle. Managed 5 of the 9 intervals on 9 hammers. Struggled a lot today.
Wow, did not realise it had been so long since I logged in here. Anyways I am back for good now, back injury seems to be behind me so hit the weights room today!
14/02/2016
Complexes:
8 reps x 20kg, 8 reps x 40kg of the following
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat
Strength:
Squats: 70/5, 110/3, 130/3, 140/1, 150/3, 110/5, 70/5
Giant Sets:
Shoulder Press: 60/3, 65/3, 70/3, 75/3, 80/2, 60/3
Barbell Rows: 70/5, 90/5, 100/5, 100/5, 110/3, 90/3
Romanian Deadlift: 70/3, 90/3, 100/3, 100/3, 110/3, 90/3
Happy with this, 150kg squats caused no issue to my back and 80kg is my best standing overhead press in a while.
16/02/2016
AM
10 minutes mobility work
5 minutes abs and core circuit
(Going to log when I do these more often, as I think the extra time spent on mobility should help with injury prevention and I want to make sure I remain accountable).
PM
1km swim.
Didn’t realise swimming club would be taking 5 lanes tonight. Was stuck with 8 other people in my lane making it near impossible to do anything of note!
17/02/2016
60 minute cycle on turbo trainer following the intervals on Downward Spiral Sufferfest video.
18/02/2016
AM
5 minutes mobility work
5 minutes abs and core
PM
Conditioning:
1km row warm up on the ergo
4 x 250m sprints 20s rest
Strength:
Deadlifts: 70/5, 110/3, 140/3, 160/3, 180/3, 200/1, 140/3
Giant Sets:
Bench Press: 60/5, 80/3, 90/3, 100/3, 70/10
Weighted Pull Ups: BW/3, 10/3, 15/3, 20/3, BW/8
Crunches: 20, 20, 20, 20, 20
Really happy to hit a 200kg Deadlift again with no issues with my back. Will keep up with the mobility work as it has really made a difference and looking forward to where I can get to if I stay injury free.
21/02/2016
Just did some conditioning today, so gave the 300 workout a go.
Completed the following in 28.39:
25 Pull Ups
50 Deadlifts with 60kg
50 Press Ups
50 Box Jumps
50 Floor Wipers with 60kg
50 1 arm DB Snatch with 18kg
25 Pull Ups
Quite happy with how I did with this other than the floor wipers. Holding 60kg while doing them was brutal and I struggled with balance which suggests I need to work on my core.
Going back to the physio on Thursday, so should hopefully get the go ahead to start rowing again.
23/02/2016
Conditioning:
3 rounds as fast as possible:
5 x 40kg clean and press
5 wide grip pull ups
15 dips
15 squats
Strength:
Squats: 70/3, 110/3, 130/3, 140/3, 150/3, 155/3, 110/3
Giant Sets:
Military Press: 60/3, 70/3, 75/5, 60/3
Barbell Rows: 65/5, 85/5, 95/5, 85/5
Romanian Deadlift: 65/3, 85/3, 95/3, 85/3
28/02/2016
50 minute cycle on turbo watching The Wretched Sufferfest video.
Last few days has mostly been rehab work and physio. So thoracic area is still tight, caused mainly by issue with hip mobility and stability around my left shoulder (been a long term injury that bothered me last year). Basically this has been putting unnecessary stress on my back during the rowing movement, but is certainly fixable and on the mend.
Cycle today was quite tough, but my aim now is to have minimum 8 sessions a week again and I will be logging all of them to hold myself accountable.
Also plan on going over 200kg Deadlift for the first time in over 6 months within the next 2 weeks, so things are heading back the right way.
3 days into using Indigo 3g as well. Still early days yet, but will see how that goes in helping with body recomp, Hoping it will help speed things and get me back to a competitive level again.
29/02/2016
2 x 2500m 1:51.9 split r25 6 minute rest.
Only did half the session, but got to be careful getting back into rowing. Still back on the ergo, so hopefully back problems are behind me.
01/03/2016
Conditioning:
Complexes: 3 sets of8 reps with 15kg, 35kg, 40kg
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat
Strength:
Squats: 70/3, 110/3, 130/3, 140/3, 150/3, 160/3, 110/3
Giant sets:
Clean and Press: 50/3, 60/3, 65/3, 65/3
Barbell Row: 50/8, 60/8, 65/8, 65/8
Shoulder Stability Rehab Thingy: 8/8, 8/8, 8/8, 8/8
Crunches: 20, 20, 20, 20
Things progressing nicely. Still got to keep up work with shoulder stability and inward rotation on left leg, so fitting that in with proper training. Happy to hit 3 x 160kg on squat (equal 3 rep max) only a few sessions back from injury, so confident on new PRs there soon.
02/03/2016
60 minutes cycle on turbo trainer to 9 Hammers sufferfest video, with 9 VO2 and threshold intervals.
03/03/2016
Strength:
Deadlift: 70/3, 100/3, 140/3, 160/3, 180/1, 200/1, 210/1, 180/3, 100/1
Giant Sets:
Bench Press: 60/3, 80/3, 90/3, 100/3, 80/10
Weighted Pull Ups: BW/8, 10/5, 20/3, 30/3, BW/11
Shoulder Rehab Exercise: 8/8, 8/8, 8/8, 8/8, 8/8
Knees to Elbows: 10, 10, 10, 10, 10
Then went for a quick swim. Did 1km in just under 19 minutes mix of front crawl and breastroke.
Really happy with this, a long time since I have done 210kg on Deadlifts, Bench felt easy and my best performance on Pull Ups in a while both doing 30kg and number of reps on last set.
Had a couple of days off with birthday celebrations, but back on it big time now! I see a new Deadlift PR soon.
06/03/2016
56 minute cycle on the turbo trainer, to the Angels Sufferfest video.
Solid performance. Past 2 weeks, every work has been really solid and steadily improving.
Last physio session next week, so should be able to up the volume with rowing now, just need to keep up with hip mobility and should stability work to stop overload on the thoracic spine.
07/03/2016
Been given a personalised programme now to get back into rowing by my coach. I don’t think she realises I am back to deadlifting more than 200kg, but I guess I just need to jump for the hoops for now on this rehab programme until I am allowed to row in a crew boat again.
30 minutes r18 rowing on ergo.
Had to put drag factor right down and focus purely on form, so was literally one of the slowest I have ever gone, but hopefully it has some good crossover to my technique and form on the water.
AM
15 minute ab workout
Midday
1 hour 20 minutes on trampolines (meant to be a bit of fun as leisure activity on my day off, but seriously slam dunking and dodgeball on trampolines is really tiring).
PM
50 minute cycle on turbo trainer to “A very dark place” Sufferfest video.
Really looking at bringing my aerobic fitness back up now. Had to be careful with my back as rowing seems to be the thing making it tighter than anything else.
09/03/2016
40 minutes ut2 on ergo r19 at 2:03.1 split.
Painfully slow again but I am being forced to ease into it again and focus on technique. Again didnt feel much like a training session but another 10 minutes done on top of mondays session.
11/03/2016
4.5km run in 19:26.
Getting faster, would like to get this route sub 18:30 again, which will be solid given the steep hill.
15/03/2016
AM
6km row on the water in a single scull (I’m back on the water!!!)
PM
Bit tired going into this as not used to getting up at 5.50 for rowing, but solid enough session.
Strength:
Squats: 70/5, 110/3, 130/3, 140/3, 150/3, 160/3, 165/3(rep PR), 110/3
Giant Sets:
Clean and Press: 50/3, 60/3, 70/3, 50/3
Shoulder Rehab: 8/8, 8/8, 8/8, 8/8
Barbell Row: 50/5, 60/5, 70/5, 50/5
Plank: 75s, 60s, 60s, 60s
Nice to be back on the water and hit PRs in the weights room. Still not allowed to do much volume on the water yet, but will build that up as my coach starts to believe I am over my injury problems.
A few weeks on Indigo 3g and I am seeing more sustained energy in workouts, Nothing like a preworkout buzz, but just improved endurance even when lifting heavy. I have also seen an improvement in muscle fullness which is surprising given how long I have lifted weights and how much cardio I do, but not really seen much fat loss yet. To be fair, I have not really got my diet in check and been eating a fair amount of junk, so going to cut out the obvious junk and prepare more food for the week on Sundas and am really hopeful on improved body composition.
17/03/2016
30 minutes HIIT cycling on turbo.
19/03/2016
8km outing in single scull. First proper session, hopefully be back at full volume in a week or two.
20/03/2016
AM
11km run (though I would take advantage of some rare sun)
PM
15 minutes ab and core
20 minutes on turbo trainer.