Well Hi all. This seems like a good place to keep a training log.
Some background info:
I’m a Canadian lifter/rower living in edmonton. Been competing in rowing for 3 years, have yet to compete in lifting (either kind) but I plan to change that in the near future. As of now, I am neither as strong or as fast on the water as I’d like to be, so I’m trying to change both those things.
So, I’m either a rower who lifts too much, or a lifter who does waaay too much GPP. Either way, it works for me for now.
It’s Monday May 17, beginning my third week of on water training and my third week of the training program- which is a bit of an experiment. More info, not much of it relevant. Maybe I’ll post it later.
And here we go…
Now would be a good time to mention all weights are in kg’s unless otherwise indicated
Monday May 17, 2010
1- Weight
- warmup A (long and convoluted. I’ll post if someone asks but otherwise…)
Snatch- 2:00
60x1x7
Clean- 2:00
100x1x7
Squat- ~3:00
120x3 / 137.5x3 / 155x4 / 160x2x4
Good Morning- 1:30
100x3x4 / 80x12
Overhead Squat- 1:30
40x5x5
Leg Press
180lbsx60
2- Rowing Practice
6000m, Rate 28
Bw squats x200
Interesting to see another lifter who does rowing. Any chance of seeing some stats of lifts and rowing times? Anyway good luck with the training.
Well thank you,
Anyway, assuming just basic stuff?
Best 2k so far is 6:37. 6k…don’t ask
Squat: 185 (all these in kg’s)
Bench: 120
Dead: 225
Press: 75
C+J: 105 (ugh)
Snatch: 70
These are PR’s mind. If I tried to hit those tomorrow I’d likely bomb most of them, lifts are taking a temporary nosedive as I get used to the added volume of summer.
Tuesday May 18, 2010
1- Weight
Bench Press- 3:00ish
82.5x3 / 95x3 / 105x3 / 100x2x4
Push Press- 1:30
75x3x4
Chinups- 1:00
25x1x6 / Bwx9
Close Grip Incline Bench- 1:30
175x3x3 / 175x2 / 135x8
DB Rows- 1:00
90x5x4 / 90x10
Thick Bar Curls- 1:00
30x5x4
s/s Band Pullaparts
2- Row
3x2000m, Rate 24
Wednesday May 18, 2010
1- Erg
4x3 min, 3 min rest
Avg: 316 W / 1:43.5 / 3480m Total / 31spm
2- Row
12x Start+ 30s, Rate max
- Done in 1x
4k Cooldown, Rate ~18
Thursday May 20, 2010
1- Weight
Snatch- 2:00
60x1x8
Clean- 2:00
100x1x8
Deadlift- 3:00
147.5x3 / 170x3 / 190x3 / 190x2x4
Front Squat- 2:00
110x3x4
High Pulls- 1:30
sg 90x3x4 cg 110x3x4
Left out the leg press today, still too damn sore from those stupid bodyweight squats on monday
2- Row
8k, Rate 18-20
Was supposed to be 12k, ran short on time.
Friday May 21, 2010
1- Erg
6x20s, 4x30s, 2x40s
Avg- 412 W / 1:34.7 / 39spm
2- Row(ing practice)
Tank- 2x8 min, Rate 24
Erg- 1x2000m, Rate 24
281 W / 1:47.6 / 7:10 / 24 Rate
“Weights” (I use the term loosely)
2.5 min each w/ 45 lbs
Squat
Upright Row
Abs
Dead to upright Row
Oh my crazy romanian coach and his weights…better not be sore for pressing tomorrow.
Saturday May 22, 2010
Weight
Jerks- 2:00
90x1x6
Press- 3:00
52.5x3 / 60x3 / 67.5x3 / 65x2x4
Bb Rows- 1:00
75x5x4 / 70x14
Dips- 1:00
35x3x4 / 20x8
Chinups- 1:00
5x5x4
Skullcrushers- 1:00
37.5x5x4
You did not link me, I’m disappointed.
[quote]Snatch- 2:00
60x1x8[/quote]
So excuse my ignorance, but this means you’re completing all reps for the given lift in this time period? or that’s your rest between sets?
Sorry hoss, just slipped my mind.
But no. The numbers are definitely rest periods. Maybe one day I’ll be that awesome.
In other news, I admit it. I’m bored. Switching program after this last week. 4 day, upper/lower heavy/light setup. Putting assistance on the back burner for now, going to run a few months of concentrating on main lifts and then come back to a little more variety.
Unless this works well, that is. If that happens I’ll just stay on it
Monday May 24, 2010
1- Weight
Squat
130x5 / 145x3 / 165x1 / 160x2x5
Good Morning- 1:00
100x3x5
Overhead Squat (still sucking at these)
20x5 / 30x5 / 40x5
Leg Press
180 (lbs) x70
2- Row
-3k warmup
6k, Rate 28
- Done in 1x
Run: 2x~2k lap
Distances are approximate, current is up today.
Tuesday May 25, 2010
Weight
Bench Press - 2:00
87.5x5 / 100x3 / 112.5x1 / 100x2x5
Push Press - 1:30
75x3x5
Chinups - 1:00
25x1x7 / Bwx8
Close Grip Incline Bench- 1:00
175x2x5 (in lbs)
Db Row - 1:00
90x5x5
Thick Bar Curls - 1:00
30x5x5
s/s Band Pullaparts
And yep it’s settled. Money is in the mail, I’m going to APU provincials on June 12th.
Fully expect to get my ass kicked, but I’m looking forward to it big time.
Wednesday May 26, 2010
1- Weight (The “didn’t get to this monday” workout)
Snatch
60x1x9
Clean
100x1x9
2- Row
2x4k, Rate 24
5x Hill sprints
Friday May 28, 2010
Snatch
60x1x10
Clean
100x1x10
Deadlift
160x5 / 180x3 / 202.5x1
Front Squat
110x3x2
At which point my lower back said “uhhhh, no” so pulled the plug early.
Note to self- snatch and cleans in one workout before deads = bad idea
Saturday May 29, 2010
Freeze or Fry Regatta
At the prestigious freeze or fry this year I raced…nothing.
If you don’t live in Alberta, it rained all day and now it’s snowing. Other clubs got stuck on the highway and I’m not usually a fan of that whole “hypothermia” thing so didn’t go for a fun row like some other people did.
Instead I pressed
Weight
-warmup A
Press
57.5x5 / 65x3 / 75x1 / 65x2x5
Bb Row
75x5x5
Dips
Bwx10x5
Chinups (various grips)
Bwx5x8 / Bwx4/3/3
Db Pullover
Some.
Stretching and PVC/foam rolling now.
Starting the higher volume phase next week. More work on main lifts, and then supplemental/accessory stuff will be lighter for more reps. Tried it out today with chins and dips and liked it. Also reducing the volume of olympic lifts for the next 3 months to 1/week for each with some doubles. All the pulling off the floor with rowing 6 days a week is keeping my back perma-tired and I don’t feel like getting injured.
Monday May 31, 2010
1- Weight
- warmup A
- Fillers: Band traction, Dislocates, T spine MFR, Calf Stretch
Snatch
55x2x5 / Pull: 90x3
Squat
170x1x5
Deadlift
170x3x3
Overhead Squat
40x5 / 45x5x4
Bb Hip Thrust
70x10 / 80x10x2
Glute Ham Raise
BWx8/9/6/6/3
Stretch: Hams, Calves, Squat
2- Row
10k Row, Rate ~16
Recovery A: Lots of rolling/stretching
Tuesday June 1, 2010
Weight
- Warmup A
- Fillers: Stretch Calf, Ham, Squat Stretch
Bench Press
110x1x5
Press
60x3x5
Chinups (various grips)
15x3x5/ Bwx5x8
Dips
BWx12x5
T- Bar Rows (various grips)
40x10/8/9/8/10/5
Curls s/s Band Pullaparts
30x14/12/10
Slept in, no row today. I’ll either row it or erg it tomorrow morning.
Got the mother of all funnybone whacks today on a band peg, haha. Still hurts, going to ice it tonight
Wednesday June 2, 2010
Row
4x1000m, Race Rate
This felt…like shit. ugh. Being the only single on the water doesn’t exactly help, but I could not set that boat up to save my life.
Oh, and listen to this song while you lift. Trust me
Friday June 4, 2010
1- Weight
- warmup A
- Fill: Calf Stretch
Clean + Jerk
90x2x3
Deadlift
200x1x5
Squat
150x3x5
Front Squat
100x5x5
2- Row
12x30s sprint, Rate max
10x Hill sprints
Saturday June 5
Weight
Press- 1:30 rest
70x1x5
Bench Press- 1:30
100x3x5, 70x10x2
Bb Row- 1:00
75x5x5
Pullovers (w/ Kb)- 1:00
20x10 / 24x10/8/6/6 / 20x10
Chinups
Bwx5x10 (50 Reps total)
Skullcrushers
35x8/10/8/4
Hmm so maybe that whole “rowing like shit” thing was me just needing a rest. Went to bed wed night and…woke up 10 hours later. No time to train so called thursday a day off and will train sunday. Deload next week for Provincials on the weekend.
And fuck, my elbow better be healed by then. Still bugging me, bench was alright but skulls were brutal
Monday June 7
Nothing
Tuesday June 8
Squats
60x5 / 80x4 / 100x3 / 120x1
Also pulled a random deadlift with 140 (or rather, 315lbs)
Just greasing the groove. Life/my body are deloading me whether I like it or not. Not a bad thing, but I’m antsy to train.
The 140 dead felt light as hell though, as did the 120 squat. I suppose if they didn’t I’d be seriously concerned about this meet- looking to dead 225kg on my third and squat 190-195.
Oh yeah I suppose I didn’t mention that. Going to APU provincials this weekend. It’s an IPF meet and I’m showing up with a belt so I fully expect to get my ass kicked, but I’m looking forward to it nonetheless.
