24/09/2016
Double rowing session:
10km in a single. Getting better, really enjoyed this.
10km in coxed 4. Again crap! Honestly was a waste of time!
PM
Played my first full 80 minutes of rugby in 7 years. Lost 14-5. I feel a broken man right now.
26/09/2016
3 x 4.25km on ergo r19 at 2:03.4 split.
Was at 1:59.0 until part way through the last piece, but tight hips and still a very badly sore body made it difficult. Not a great session, but I completed it which is a start.
You do an impressive amount of work - balancing training (and playing) for two sports canāt be easy.
Iām getting back into rugby after years away from the sport and starting in the front row on Saturday. Iām not looking forward to Sunday morning at all haha.
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@MaazerSmiit - Thanks man, although to be honest I canāt see me carrying rugby on and getting where I want to in rowing. Rowing is a massive time commitment and needs at least 8 sessions a week to enter the biggest regattas in the world which is my aim. I have missed rugby, it is a lot of fun, but it just hasnāt worked. Good luck on the return to rugby though. The day after is always the worst.
28/09/2016
2 x 12 minutes at 1:56.8 split r19 2 minute rest. Stupid shoulder still giving me a lot of grief on the erg.
29/09/2016
7.2km run in 31:53. Not bad on a hilly route and a definite improvement.
30/09/2016
30 minutes on the bike at 251 watts per hour. Fitness is slowly getting better. Shoulder is feeling better with a good couple of days rest from upper body work so hoping to smash tomorrows outings on the water.
01/10/2016
13km outing in single scull. Getting much better at sculling now which is a positive and good work done today.
02/10/2016
12km outing in coxed 4. Not bad, finally a chance to row in the boat with the seniors.
03/10/2016
3 x 3km row on the erg with 2 minute rest r19 at 1:53.9 split.
Much better pace today.
04/10/2016
AM
10km outing in a double. Missed these outings.
PM
6 minutes core circuit
Superset 1:
Power Cleans: 70/8, 70/8, 70/8, 70/8
Burpee Press Ups: 8, 8, 8, 8
Superset 2:
Front Squats: 60/8, 70/8 (wrists were killing so changed to back squats) 75/20, 100/10
Skipping: 30s, 30s, 30s, 30s
Superset 3:
Bench Press: 60/10, 60/10, 60/10, 60/10
Barbell Row: 70/10, 70/10, 70/10, 70/10
Argh so many reps, but good to be back training weights again and no shoulder issues. Also donāt know where 20 reps on the 75kg squat came from, just wanted to add some in after wrists struggling with front squats.
05/10/2016
2 x 17 minutes on ergo r20 averaging 1:53.7 split.
Solid few days training both weights and erging.
07/10/2016
2 hour cycle, should start recording the distance.
08/10/2016
AM
Double outing:
10km outing in a single scull. Did ok for the first 7km then burnt out a bit, went too hard on the early pieces.
10km outing in senior coxed 4. Beautiful, loved it.
PM
Got asked to bench for local rugby team as they were a bit short of players. Was expecting about 10-20 minutes, injury to the centre, meant I played 70 minutes. Got on the scoresheet though, which was a bit of a confidence boost.
Last few days I have been on crutches as I managed to sprain my ankle Saturday evening at a friends birthday party. Really frustrating after such a good weeksā training. No point getting frustrated, will have 1 more days rest then see what I can do.
13/10/2016
First day off crutches so did a light weight session in the garage. Ankle is still badly bruised and quite swollen, but it is nice to be able to walk again. Strapping it up quite heavily for training at the moment.
Deadlift: 60/3, 90/3, 110/3, 120/3, 90/3, 60/3
Superset:
Barbell Rows: 60/10, 60/10, 60/10, 60/20(happy to smash at 20 reps with 60kg)
5s Paused Push Ups: 10, 10, 10, 10
15/10/2016
11km outing in coxed 4. Fairly decent with some low rate power work.
16/10/2016
10km outing in coxed 4. Ankle a little sore from yesterday, going to back off slightly tomorrow and row again on Tuesday.
18/10/2016
45 minute row on ergo at r20 at 1:58.9 split.
Decent little session, first session without ankle hurting, so hopefully back into it soon.
WHAT HAPPENED TO YOU WHILE I WAS AWAY?!?! I am sorry I didnāt read your post earlier!!!
@countrygirl2016 - I know right. Trust me to do rowing, rugby then get injured at a trampoline park just having a bit of fun in a room full of foam. Fortunately it was just a sprain so I am just doing what I can. If I can maintain fitness over the next couple of weeks, I should be back 100% then. It is still quite swollen, but back doing low impact training if I strap it up.
20/10/2016
15:32 on the bike at 272 watts per hour. Was meant to be 20 minutes during my lunch break, but just blew it mentally more than anything.
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I hope you feel better soon 
take it easy Mr.!!!
@countrygirl2016 - Haha thanks, I will try, it is just not in my nature. Good news is it has been all good this weekend. 1 more week and it hould be close to 100%. Thanks for checking in
22/10/2016
Double Outing:
1st:
12km outing in coxed 4. Solid outing.
2nd:
12km outing in coxed 4. Same crew, so actually gave us some consistency. Also did some chasing of the 2nd crew, so added a lot more intensity to the pieces. Need to do more of this and I think I am going to take a more proactive role in making this happen and help better organisation of crews.
23/10/2016
8km outing in a single. Really solid!
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24/10/2016
5km in 18:46 r 22.
Didnāt get the 2nd one done as ankle is quite swollen up.
25/10/2016
Superset:
Military Press: 50/3, 55/3, 60/3, 65/3, 70/3, 60/3
Pull Ups: 8, 8, 8, 8, 8
1km on erg r20 at 1:48.3 split.
Felt weak!
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26/10/2016
Lunch:
10 minutes row on ergo r20 at 1:51.8 split.
10 minutes on the bike at 277 watts per hour.
Tough little session and rather a productive lunch break.
PM
50 minute cycle on turbo to āA very dark placeā Sufferfest video. Had 5 x 4 minute high intensity intervals.
Legs were destroyed by the end, but much better today. Ankle swelling is down as well. Not quite normal sized, but it is on the mend.
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I happy you feeling better! Anything new and exciting with your adventures?!?
Thanks @countrygirl2016. Unfortunately work has got in the way of that. No fun in the mountains, or crazy days of trying to row, pay rugby and trampoline in the same dayā¦although I do have an offer to go back to Switzerland for the New Year. Hope youāre feeling better now?
27/10/2016
Conditioning: (Yeah this stuff is back)
Complexes with 40kg 3 sets x 8 reps
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat
Deadlift 60/3, 100/3, 140/3, 160/3, 180/3, 140/3, 100/3
Superset:
Barbell Row: 60/10, 60/10, 60/10, 60/10
Burpee Press Ups: 8, 8, 8, 8
28/10/2016
30 minute ergo r20 at 1:52.1 split rowing 8031m. Fairly happy with this, especially done on my own, even if it was a grind for the last 10 minutes.
29/10/2016
Double Outing:
10km in coxed 4. Back in the development squad??? For what reason I do not know, but I am thinking I made the wrong choice picking rowing over rugby.
2nd Outing:
7km in double. Actually not too bad, defintely put me in a better mood.
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You are so lucky if you go to Switzerland again!! I am slowly getting better but wish it was a little faster. I do what I can for now and have to accept thatās all I can do. Thank you for asking!!
Hey mate,
You have been doing this āsupersetā method for awhile now. Im considering giving it a shot. I assume you find it effective. How much rest do you take in-between exercises and sets? How do you decide on how to progress with the weight? Are you following any specific template/progression model?
Just wondering do you attend the trampoline park often?
Im asking as I love going to the trampoline park and I am thinking about buying a trampoline for my back yard. I feel a little silly about buying a trampoline for myself as most consider it an expensive kids toy.
But I think it would be great for some extra cardio, and will be goo to practice flips and tricks on. What do you think?
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