Kevin's Lifting/Rowing Training Log

Training Training Logs
81

Tuesday August 17, 2010

Strength

  • Full warmup

Bench Press- 2’s
80, 90, 100, 110, 115, 120x1
Press from Rack w/ isometric precursor- 5’s
40, 50, 60
Dips- 5’s
Bw+20, 25, 30
Chinups- 5’s + reps
BW, 10, 15, 17.5 / Bwx5x10
Rolling Skullcrushers
Band Pullaparts
Hanging Leg Raise

Thursday August 19, 2010

Strength

  • short warmup

Power Snatch
w/u to 50x1x4
Squat- 2’s
150, 160, 170, 180x2-PR
Good Morning- 5’s
70, 90, 100, 105, 110
Close Grip Incline Bench- 5’s
60, 70, 75, 80x5-PR, 60
Back Raise
Decline Crunch

82

Saturday August 21, 2010

Power Clean + Jerk- 2’s
40, 50, 60, 70, 80, 85 / 80, 80
Press- 2’s
40, 50, 60, 65, 70 / 65, 65

Sunday August 22, 2010

Did some recovery stuff, threw a med ball around, did some jumps, etc. I liked it.

Monday August 23, 2010

Strength

  • full warmup

Power Clean + Power Jerk- 1’s
60, 70, 75, 80, 85, 90
A: Press- 1’s
60, 65, 70, 72.5 / 67.5, 67.5, 67.5
B: Chinups- 3’s
Bw, 10, 15, 17.5, 20 / 10, 10, 10
Front Squat- 3’s
80, 100, 110, 120, 125, 135- PR. This was a nice surprise
Good Morning- 3’s
80, 100, 110, 120
Curls + External Rotations- 3 sets

Sprintervals (see what I did there?)
Full size field, jog the long sides, sprint the short sides. 4 laps.
Much more hellish than they sound

83

Tuesday August 24, 2010

1- Accessory/Conditioning

  • full warmup

Neck- 3 sets
Calves- 4 sets

Bb Complex- 45x8x3 rounds
Row, clean, front squat, push press, back squat, good morning

2- Recovery/Conditioning

60 min bike ride
Cat 6 intensity (UT2, if you’re confused)

84

Wednesday August 25, 2010

Strength

  • full warmup

Power Clean- 1’s
75, 80, 85, 90, 95, 100- PR
Deadlift- 1’s
120, 150, 170, 200, 220 / 210x1x3
Pause Squat- 3’s
70, 100, 120, 130, 140, 150, 150
Squat (high bar)- 3’s
150/ decided it was a bad idea

Thursday August 26, 2010

Strength
-full warmup

1A: Bench Press- 1’s
70, 80, 90, 100, 110, 120 / 115x1x2
1B: Bb Rows- 5’s
60, 70, 75, 80, 85, 80, 80
2A: Press from rack (at jaw level)- 3’s
40, 50, 55, 60, 65 / 62.5x3x3
3A: Dips- 5’s
20, 30, 35 / 30, 30
B: Chinups/Pullups
2- Bwx6x8
3- Bwx 6/5/5/4

Prowler Push, high handles
60kg x 30m x Max trips in 10 min- did 14

85

Oh, yeah I’m still alive. Still training-

Friday August 27, 2010

Accessory/Conditioning

Barbell Complex- 45x5x5 rounds, 90s rest (a little too much)
-Power Clean, Push Press, Squat, Good morning, BTN Push Press, Front Squat

Neck
Calves
Grip

Saturday August 28, 2010

Strength

Snatch- 1@8
40, 45, 50, 52, 55
Squat 1@9
170, 180, 190xfucking fuck fuck fuck (a frustrating miss)
Close Grip Incline Bench 3@8
60, 65, 70, 75, 80
Face Pull- 20x3

I’ll finish catching up tomorrow.
Noticing a disturbing trend with barbell complexes preceding crappy workouts. Might throw em in earlier to get a full day to recover pre- squat or DL

86

Monday August 30, 2010

Strength

  • Full warmup

Power Clean + Jerk- 3 @8
75, 80, 85
A: Press- 3@9, ~5% b/o
60, 62.5, 65 / 62.5x3x3
B: Chinups- 5’s
Bw, +10, +12.5 / +10x5x2, Bwx5
Close Grip Incline Bench- 3@9, 5%
70, 75, 80, 85, 90x1 (wtf?)/ 80
Single Arm Row (w/ kb) 5’s
36, 45x2 sets
Bb Shrug- Some
Curl- More

“Stone” Continentals w/ D-Balls
75/100/125/150x10 rounds, 30s rest

Tuesday August 31, 2010

Accessory/Conditioning

  • Full warmup

Barbell Complex- 5x5 rounds, 60s rest

  • Row, Pwr Clean, F squat, Push Press, Squat, Good morning

Bb Calf Raise
Yes/No/Maybe circuit (and old neck drill from wrestling…mine is embarassingly weak)
Reverse Curl
Neck Harness

Wednesday September 1, 2010

Strength

  • Full warmup

Power Clean- 3@8
80, 85, 90
Deadlift- 3@9/ 10% b/o
190@9, 200x2@10 (???) / 180x2 sets
Pause Squats- 3@8
120, 130, 140, 140, 150
Glute Ham Raise
Bwx8x5

So it appears I was bouncing my touch and go deads more than I like to think. Back to dead stop. Pauses were good, but overall not feeling great today.

87

Thursday September 2, 2010

Strength

  • Full warmup

Bench Press- 3@9 / -2 rep b/o
90, 100, 110x4@9, 112.5x3@9 / 112.5x2/1/1/1
Bb Row- 5’s
70, 80, 90, 90 / 85, 85
Dips- 6@9 / 5% b/o
Bw+5, 20, 30x8@9, 35x6@9 / 30x6x3, 30x5
Chinups
Bwx8, +10x6 / Bwx6x6, Bwx5
Skullcrushers
Band Pullapart

200m sprintsx5, 60s repeat.
Those hurt. A lot. Will definitely be doing those again.

Trying to shave down some of the excess stuff I do in the gym this week. Seems to be working…but it’s not easy to kick the volume habit.
And if you’re curious, no I’m not using RTS. Rather, I’m just plugging Mike T’s RPE scale and idea for fatigue percents onto an APRE program, ala page 261 of supertraining. I’ve been doing so more or less for this entire meet cycle, it’s just been hidden with a lot of guess and test to find out the simplest way to organize it.

88

Tuesday Sept 7, 2010

Strength
-Full Warmup

Power Snatch from Hang 2@8
1- 40, 45, 50, 55 / 2- 40, 45, 47.5, 50
Squat- 5@9
130, 150, 165 / 165x2 (ugh)
Deadlift against bands- doubled mini’s 3@9
70, 100, 120, 140, 160x1 (not including band weight- felt goddamn heavy)
Landmine
10xrepsx3 sets

“Stone” Continentals (w/ D-Ball)
150/125/100/75/100/125/150 x 6 rounds, 30s rest

Squat did not feel good. I have my suspicions that the little 5 day break I took with no foam rolling or mobility work played a role in that. Trying out the other extreme and getting a ton in, it’s probably the single biggest thing (imo) holding the squat back

Wednesday Sept 8, 2010

Strength

  • Full warmup

Bench Press- 3@9
90, 100, 112.5@9.5, 112.5@9.5 / 107.5
Barbell Row- 5@9
50, 60, 70, 80, 90, 90 / 80
Dips- 6@9
10, 25, 35x8, 40 / 25, 25
Pullups
Bwx6x8
Band Face Pull
Barbell Curl

Bench is feeling better, as were dips.

89

Thursday September 9, 2010

Accessory

Bb Calf Raise
Reverse Curl
Neck Harness
Yes/No/Maybe series
Hanging Leg Raise

Friday September 10, 2010

Strength

  • Full warmup

Power Clean
1- 60, 70, 80, 90 / 2- 60, 70, 75, 80, 85
Deadlift- 3@9
160, 180, 200@8.5, 210x2 / 190
Pause Squat- 3@9
70, 100, 120, 130, 140, 145, 150
Glute Ham Raise

Stone Loads
25/50/75/100/125/150 x4 rounds

Saturday Sept 11, 2010

Strength
-Short warmup

Press- 3@9
52.5, 57.5, 65x4, 67.5 / 62.5x3x3
Chinups -5
Bw, 10, 17.5, 20 / 15, 10
Close Grip Bench Press 3@9
80, 90, 95x5, 100 / 95x3x2
Single Arm KB Row
Lots
Shrugs

Monday September 13, 2010
1- Warmup Session

PVC Roll everything
Power Snatch- 40
Squat- 60
Sretch out

2- Strength

Power Snatch
1- 50x2x5
Squat 3@9
135, 150, 170@8.5, 175
Deadlift Against Bands- doubled mini’s 3@9
120, 130, 145

Prowler- low/high handles
40kgx30mx10 trips in 5:57

Stretch out

90

Friday September 17, 2010

Strength

Press- 3@9
55, 60, 67.5x4, 70 / 65x3x3
Chinups- 5
Bw, 10, 20, 20 / 10x5x3
Close Grip Bench Press- 3@9
80, 90, 100x4, 102.5 / 95x3x3
Barbell Curl- 6
20, 30, 35x7, 37.5 / 30
Band Face Pull- Light x20x4

Monday September 20, 2010
1- Warmup

Snatch- Bunch of reps with 40
Hanging Leg Raise
Stretch out

2- Strength

  • Short warmup

Power Clean
90x2x6
Pause Squat- 3@9
120, 135, 145x4, 150
Deadlift- 3@9
160, 180, 205, 205x2

Wednesday September 22, 2010

Strength
-Full warmup

Power Hang Snatch
40x3x6
Bench Press- 3@9
90, 100, 112.5@9.5, 112.5@10 / 107.5, 107.5x2, 105
Barbell Rows- 6
70, 80, 85, 85, 80
Dips- 6
BW, 15, 25, 40, 40x5 / 35x6x3
Pullups
Bwx6x10

Prowler Push
60kgx30m push x10 trips, 7:45

Yep, I’m still here. Took a mini Deload last week and it seems to have done it’s job nicely. Next week I’m beginning my peaking cycle for the Oct 30 meet. Aaand yeah. Rowing is on the back burner right now. Trying to get onto the erg once or twice a week at least- with work and school I couldn’t have done crew this year even if I’d wanted to. So finding time to even get on the water is tough.

91

And yep. Once again I’m still alive. Between school and work I have precious little free time lately.

Got into the gym fri and mon, Nothing really noteworthy besides a 175x4 squat friday, and a good prowler session monday- 10 trips with 60kg in under 6 min. I’m still about 94kg so I’m going to have to be pushing the prowler a lot if I plan to make the 90kg class (and I do).
However I realized almost immediately that my elaborate meet peaking plan is just way too complicated. So instead I’m just going to keep doing what I’m doing (more or less) but put the majority of the intensity on friday and saturday.

92

chirp…chirp…chirp…(that was my best attempt at typing cricket sounds)

93

Yeah yeah yeah…
I’ve had a pretty boring couple weeks. Deloaded last week so I worked up to 60%ish for a set of 3-5…or so. I’ll catch up later, left my log at home and I’m in saskatchewan right now.

Sunday October 10, 2010

Strength

  • short warmup

Power Snatch

  • Basically just did sets of 2-3 with 45 until I got warm and the nervous system woke up. Probably got 15-20 or so total reps
    Pause Squat- @9
    125 / 135 / 145x2x2
    Deadlift
    worked up to 225x1
    Rear leg Elevated Split Squats- 5x8
    Ball Leg Curls- 30 total

Stretching- lots.

Like I said, deload week last week. The 225 dead was tough, but by no means maximal so I think the week away was worth it. Not gonna lie, the last 4 months of training have been pretty haphazard, so this meet peak isn’t exactly pretty. Going to make sure I come in rested and not sweat getting the peak just perfect.

Also, took a look at my form a while ago and realized…the painfully obvious. Couple years of rowing have given me a strong back, tight hips, glutes that don’t like to fire and some anterior pelvic tilt. So looking back, cutting out front squats and single leg work was a bad plan cause they were probably driving my lifts a hell of a lot more than the good mornings were. Oopsies. Not exactly time to do anything about it in time for the meet but there’ll be a lot of it through the winter.

94

Wednesday October 13, 2010

Strength

Press- 3@9
50, 57, 65x4, 65x3 / 60
Chinups
Bwx5x7

Quick and dirty today. In a rush but needed to get something done before heavy bench on saturday.

95

Friday October 15, 2010

Strength

Squat
Worked up to 180x1. Fairly easy, I think I’ll go for 190 next week.

Finished up with some assorted leg work, front squats and single leg squats.

Saturday October 16, 2010

Bench Press
worked up to 110x1x2. Tried (and failed) 120 twice. No idea what the hell is up, I could have doubled that a month ago. Random assistance after, a lot of chins.

Monday October 18, 2010

Deadlift
Worked up to a nice quick 230. Happy about this, should be a good second, and I’ll try 240 or so on my third.
Finished off with some glute ham raise and single leg squats.

So yeah. Working up to what I think decent openers/2nds will be on the 30th. In a strange way I’m looking forward to the end of this. I like volume, or at least getting into the gym a lot. Taper’s don’t often sit well with me psychologically. I also miss reps. Been doing stuff under 5 for a good 6 months and I’m feeling very stale right now.

96

Doing a meet? Also I feel your pain about the disproportions that rowing caused. I’ve got miserably tight hips, and have just now really gotten my glutes to fire correctly (lots of weighted glute bridges on a bench and box squatting).

Still rowing? Going to the Charles this weekend?

97

Yep indeed. I’m doing the Edmonton “power surge” next saturday. I had originally planned to to western’s in mid november but…well everyone at the gym is doing power surge and I only have the funds for one or the other.

And yeah. I’ve been putting on my squat shoes and doing a squat stretch twice a day for a few days. It seems to be helping my mobility in the hole but I definitely have a lot of work to do on the glutes and hip mobility.

Taking a semester off competitive rowing I think. I want to see how much lifting volume I can cram in without killing myself, so I may be maintaining my rowing fitness with a lot of prowler work and short sprint sessions, then two rowing workouts in a week. Trying to build to 8 weight sessions in a week over the course of this year. But even if I did, Edmonton is a loooooong ways away. So sadly, no charles for me.

98

[quote]justkevin wrote:
But even if I did, Edmonton is a loooooong ways away. So sadly, no charles for me.[/quote]

As much as we hate to admit it Millwoods is actually a part of Edmonton Mr.KJ.

99

Yah I can understand the travel. We’re coming from Atlanta GA which is a decent trip too.

100

8 weightlifting sessions a week!! thats a huge jump from your present 2…best of luck ginger nut