Rowing, Strength and All Round Athleticism

21/03/2016

Rowing intervals on the ergo at r26:

1250m at 1:47.6 split
6 minute rest
1500m at 1:47.7 split
6 minute rest
1750m at 1:48.4 split
6 minute rest
1500m at 1:51.0 split
6 minute rest
1250m at 1:47.8 split

First intense session back rowing. Got a long way back to return to fitness, but its a start.

23/03/2016

Complexes:
40kg x 8, 50kg x 6, 60kg x 4
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat

Strength:
Squat: 60/3, 110/3, 130/3, 140/3, 150/3, 160/3, 170/2(rep pr)

Giant Sets:
Pull Ups: 8, 8, 8, 8
Box Jumps: 10, 10, 10, 10
Dips: 15, 15, 15, 15

Really happy with this. Going to try and improve my reps and volume on the bodyweight stuff and another rep pr on squats. Really close to hitting a 400lb squat (180kg) which will be a massive landmark for me.

23/03/2016

4 x 1500m sprints rowing on ergo r26, 5 minute rest:

1:47.7 split
1:47.7 split
1:47.9 split
2:07.3 split

Started ok, but disappointed how much I crashed at the end. Still only 2nd session back on the programme, so only way is up from here and I have a benchmark to base it on.

24/03/2016

12 minute run to gym

Strength:
Deadlift: 70/3, 110/3, 150/3, 180/2, 200/2, 220/1 (BOOM MASSIVE PR!!!), 180/3

Giant Sets:
Bench Press: 60/3, 80/3, 90/3, 100/3
Weighted Pull Ups: BW/10, 10/3, 20/3, 30/3
Toe Touches: 16, 16, 16, 16

12 minute run back

Really happy with the deadlift today getting closer to 500lb mark (only 7.5kg left to go), goes someway to making up for yesterdays failure. Good thing is the consistency I am getting in my training now.

26/03/2016

AM
10km outing in a single scull.

PM
Light recovery cycle, was surprisingly tired after mornings rowing.

28/03/2016

1 hour 47 minute cycle on the turbo watching the Blender sufferfest video.

Been a long time, I have done a session this long, but glad I pushed through it.

29/03/2016

20 minute run.

30/03/2016

5 x 1500m rowing on erg 5 minute rest averaging 1:47.6 split.

Very happy with the progress from last week, finally some consistency. Still a long way to go, but heading in right direction.

02/04/2016

AM
8km outing in single scull.

Unfortunately, due to issues with coach looks like this is the last time in a boat for a while. Not going to lie it stings a bit, but regardless of ambition and stiving for success, the journey needs to be enjoyed and sadly that seems to have been forgotten.

PM
90 minutes of boxing circuits and pad work.

Was so pissed off, had a lot of agression in this so may have overdone this slightly. Left me destroyed and pretty sore this morning, but will make sure to get something done today.

Little bit sad for the way things have turned out but will keep going at the gym on my own and see how things go. In the meantime I am looking forward to going to the boxing gym more often and trying something new.

03/04/2016

20 minutes row on erg r19 at 1:56.3 split
20 minutes on bike 219 watts per hour

Row was ok, bike was a bit slow.

05/04/2016

Squats: 60/3, 110/3, 130/3, 140/3, 150/3, 160/3, 110/3 (paused)

Giant sets:
Military Press: 60/3, 70/3, 75/3, 80/3
DB Row: 36/5, 40/5, 42/5, 46/5
Crunches: 15, 15, 15, 15

160kg is feeling pretty standard on bad days now for squats. Going to keep it increasing and should hit me current 1 rep max 175kg for 3 reps soon.

Just got back from holiday to Budapest, so first session back today.

14/04/2016

Conditioning:
Complexes 35kg x 8, 40kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat

Strength:
Deadilft: 60/3, 110/3, 150/3, 170/3, 190/3, 110/3

Superset:
Weighted Pull Ups: BW/10, 10/3, 15/3, 20/3
Bench Press: 60/3, 80/3, 90/3, 100/3

Little slack today, but should be back on it fairly quickly once I have caught back up on sleep and got into the routine again.

I’m back! Not been logging due to my laptop being off for repair and my phone not liking this site for some reason.

03/05/2016

Strength:
Squats: 70/3, 110/3, 130/3, 140/3, 150/3, 160/4(rep PR), 110/3 (paused reps)

Giant Sets:
Clean and Press: 50/3, 60/3, 65/3
DB Row: 30/3, 36/3, 40/3
Mountain Climbers: 20, 20, 20

Short and sweet session, did the mountain climbers to outside of hand to help improve mobility and flexibility in the hips and groin. Quite like the idea of mobility or core exercise in the giant sets, so as things build back up, will include them more often.

04/05/2016

55 minute cycle on turbo to The Angels Sufferfest video.

05/05/2016

1 hour cycle on turbo to Downward Spiral Sufferfest video.

Probably the most brutal of all of them with all out sprint intervals through the whole thing.

07/05/2016

90 minutes at boxing class.

Tough session today, just need to get used to keeping my guard up when I am tired it keeping the accuracy in my punches.

Training hasnt been great recently so not ended up logging (although I should have done in hindsight as it always has its ups and downs).

16/05/2016

55 minute cycle to Angels Sufferfest video. Much better intensity today!

17/05/2016

Urgh felt weak today, but managed to get something worthwhile done at least. Onwards and upwards. Leaving my old job behind and starting afresh at my new job Monday, so am really exited about that and leaving the negative draining environment, I have been in for the past 3 years behind.

Strength:
Squats: 40/5, 90/5, 110/3, 130/3, 140/3, 150/3, 120/3

Giant Sets:
Clean and Press: 40/3, 50/3, 55/3, 60/3, 65/3
Pull Ups: 8, 7, 6, 5, 5
Spiderman plank, 10, 10, 10, 10, 10

Rowed 1500m at 1:58.9 split r19

Going to get back on the erg more often, with a healthy back, no reason I can’t get back into it and be competitive again next season.

19/05/2016

1 hour 11 minute cycle to sufferfest video Hell Hath No Fury.

Good to get some distance under my belt and hopefully will be in good shape for Deadlifts tomorrow.

Sorry to hear about the issues with your coach. I know how it feels. Best revenge is just to shrug and move on to other things.

Congratulations on leaving that job.

Have you boxed much in the past?

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@theBird - Hey mate, good to see you back on tnation, how are things with you?

Yeah its one of them things, but not worth stressing now, got a new job to look forward to and good chance of career progression and better work life balance. There is a good chance to I will rejoin the rowing squad in September, but for now I am just trying a few new things, boxing being one of them. Never really done it before but the sessions are good and if you train hard they do spend the time coaching beginners.

20/05/2016

Managed to get a free gym pass as back in my hometwon for a wedding this weekend.

Deadlifts: 60/3, 100/3, 140/3, 160/3, 170/3, 180/3, 140/5

Giant Sets:
Pull Ups: 10, 8, 7, 7
Bench Press: 60/5, 80/5, 90/5, 100/3
KB Swings: 16/10, 22/10, 26/10, 26/10
Spiderman Plank: 10, 10, 10, 10

22/05/2016

15 minutes core work and mobility drills then 8 hill sprints.

23/05/2016

30 minutes cycling on turbo to There is no Try Sufferfest video.
Got just over halfway through. Gone back to the higher gearing now that I used when I was at my fittest and suffered a lot. Going to man up and keep pushing it until I can complete the sessions, as I have started my new job now and keen to get a positive training routine again.

Hey buddy,

Its good to be back. Unfortunately I have had another relapse with my lower back after trying to back squat the other day. In hindsight I was due for a major deload anyway, so Im happy to rest-up for 2 weeks. And then I will be starting up the new and improved “Bird Cage”.

Your training looks great. I think we both still share similar ideas and goals. I will be checking in regularly.

Uncle Bird.

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