@theBird - Awesome, look forward to the next “Bird Cage”. You still looking to get into BJJ?
24/05/2016
Conditioning:
1 Curtis P
1 Press Up (with 5s pause at bottom)
2 Curtis Ps
2 Press Ups
3 Curtis Ps
3 Press Ups
4 Curtis Ps
4 Press Ups
5 Curtis Ps
5 Press Ups
Strength:
Squats: 70/5, 110/3, 130/3, 140/3, 150/3, 160/3
Giant Sets:
Military Press: 40/3, 50/3, 60/3, 70/3
DB Press: 32/3, 36/3, 36/3, 40/3
Knees to Elbows: 8, 7, 7, 7
Best session in a while and hoping to hit the 180kg Squat soon.
25/05/2016
15 minutes rowing at 2:05.1 split r18 on erg.
15 minutes bike.
Only had 30 minutes today. Positive, I got something done, negative is how bad my erging has got, but am hoping for quick progress when I get back into it.
29/05/2016
50 minute cycle on turbo to Sufferfest video “The Wretched”.
Felt a much higher intensity today, just need to et back into the habit of training everyday and adapt to the volume of workload required to compete at high level regattas again. I have thought long and hard about going back to rowing and if I quit permanently now, I think I will regret it in later life.
30/05/2016
Just a light day today on the bank holiday, went for a hike in the countryside. It has been ashame that I haven’t been outdoors as much in recent years, but going to go out into the hills and the dales more often when I get chance.
Now I am a week into my new job and a little more settled, there is no excuses to not have a regular routine now, so plan on hitting the weights and getting a row in tomorrow.
31/05/2016
Lunch:
20 minute row at 1:59.8 split r20. Hmmm, this needs some work for sure, but at least I got back on the erg.
PM:
Strength: 60/3, 110/3, 130/3, 140/3, 155/3, 165/2, 110/3
Giant Sets:
Military Press: 50/3, 60/3, 70/3, 75/1(nearly fainted, not sure what happened here)
DB Row: 32/3, 38/3, 42/3
Spiderman Plank: 12, 12, 12
Disappointed not to hit the 165kg x 3, but it is the first time I have done a double session. The erg felt uncomfortable (always does after a break), but its not going to get better by putting it off, so happy to get back on it. Not sure what happened on the 75kg Military Press, but I ended up dropping the bar as I went lightheaded. Feel fine now, so hope it was just a blip.
01/06/2016
1 hour 12 minute cycle on the turbo to “Hell Hath No Fury” Sufferfest video.
Been a while since I have done a session as long as that. Think I will sleep well tonight after last 2 days of training, just need to keep it up, as this is more the level of intensity and volume I will need to get back into a top boat to enter national level regattas.
02/06/2016
32 minutes row r20 at 2:01.8 split.
Had screen down just wanted to get some mileage. Going to build up to 45 minutes then vary it with some higher intensity stuff and intervals. Still heading in the right direction and felt comfortable today.
04/06/2016
Strength:
Deadlift: 60/5, 100/3, 140/3, 170/3, 190/3, 210/3(Rep PR), 140/3
Giant Sets:
Bench Press: 60/3, 80/3, 90/3
Weighted Pull Ups: BW/5, 10/5, 20/2
DB Split Squat: 18/3, 18/3, 18/3
Mountain Climbers, 20, 20, 20
Cut short on giant sets as I pulled my lat which has left me in a bit of pain, but put ice on it and hopefully won’t be anything too major.
Really happy with Deadlifts though, further along with this than I thought to hit 210kg for 3 reps. Think I can smash my 220kg PR in te near future and very close to the elusive 500lb mark now.
05/06/2016
1 hour cycle on turbo to “nine hammers” Sufferfest video.
06/06/2016
1500m row at 1:55.8 split.
20 minutes on stationary bike
10 minutes run on treadmill at 12kph.
Other than my achilles feeling fine when running, there was nothing good about this session. Hopefully it is just a blip.
07/06/2016
30 minute row at 2:00.7split
15 minutes of mobility and yoga
10 minutes high intensity level 14 on bike
Felt a lot better after mobility work. Going to make sure I don’t skip this stuff now I am training regularly.
08/06/2016
Strength:
Squats: 70/3, 70/3, 110/3, 130/3, 150/3, 160/3, 170/1, 150/2, 110/3
Giant Sets:
DB Swings: 20/20, 22/18, 24/16, 26/14, 28/12
Clean and Press: 50/3, 50/3, 50/3, 50/3, 50/3
Farmers Walk: 40/20m, 40/20m, 40/20m, 40/20m, 40/20m
Decent enough session, 170kg Squat is decent enough for a day when I really didn’t feel up for it (in fact it is only 5kg off my previous PR).
My left lat has still been causing a bit of discomfort so had to work around it a bit today. It hurt a bit during the press, but at least I could work round it for most of the session. Liked the high intensity of that giant set with the explosive moves and weighted carries. Farmers felt fine with 40kg in each hand, but really wish I had access to proper handles because the grip on the dumbbells was a killer.
10/06/2016
60 minute cycle on turbo to Sufferfest video “The Hunted”
Solid enough despite the heat and humidity (yes even in England)
13/06/2016
55 minute cycle on turbo to “A very Dark Place” Sufferfest video.
15/06/2016
30 minute row r20 7652m.
Man this needs some work, don’t think I have rowed regularly since early November, so got an uphill battle. Going to sit down and work out a good training program to get this back towards the 8200m where it should be.
Been a difficult week this week, due to some very bad news involving a close friend and my thoughts go out to his family.
All I can say is life is short and should be lived to its fullest and I am going to spend a lot my time with the people closest to me and getting out doing what I love, rather than sitting around waiting for things to happen or putting things off.
I am 100% getting straight back on the water tomorrow and chasing my dream to win a race at Henley and rest assured I will be back on the weights room next week and hopefully back competing in a boat sometime this Summer.
20/06/2016
Lunch
3 x 500m on erg r30 at 1:42.3 split, 1 minute rest.
10 minute run at 13kph
PM
8km outing in the pair.
Sun was shining today, was absolutely glorious to be back on the water. Fitness on the erg has a long way to go, but consistency is the key.
21/06/2016
Lunch:
Quick session in my lunch break (love having work gym membership at my new company, will help avoid missing sessions when my evenings are busy!)
Giant Sets:
Front Squats: 50/5, 60/5, 70/5, 80/5, 90/5
Clean and Press: 40/5, 50/5, 60/3, 65/3, 70/3
Knees to Elbows: 10, 10, 9, 9, 7
22/06/2016
50 minute cycle on turbo trainer to Sufferfest video “The Wretched”.
23/06/2016
30 minute row r20 on erg at 1:59.6 split.
Feeling a little more comfortable now.
24/06/2016
55 minute cycle on the turbo to “Downward Spiral” Sufferfest video.
Seem to be improving the intensity and recovering quicker which is a good sign.
25/06/2016
AM
10km row in double scull, solid outing, really good to be back!
PM
Quick Session in the basement:
Deadlift: 110/5, 120/5, 130/5, 140/11, 120/5
L Sit: 11s, 12s, 11s, 7s, 7s
Press Ups: 25, 25, 25, 25, 25
Short, intense workout. Liked the addition of L Sits for overall core strength, going to keep exercises like them in and would like to work on dragon flag progressions.