05/08/2015
10.5km run in 51:54.
A little slow, but in few weeks this time will be reduced significantly.
O6/08/2015
2 x 15 minutes on erg. Averaged 1:53.3 split r23.
Solid enough for 2nd row on erg for over a month.
10/08/2015
48 minute cycle watching The Wretched Sufferfest video
11/08/2015
4.5km run in 20:07.
Still some work to do but ok I guess.
Have you ever considered buying one of those GPS and heart rate watches?
I know its not a necessity, but it would make tracking progress more interesting, no?
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I am stoked at how your strength work is progressing man, really good job!
Been busy moving house and had no internet and tnation wouldnāt let me login on my phone for some reason. Anyway moved into my new house which is awesome. Iāve missed a few sessions logging, but have the weekend sessions which included a nice unexpected pr.
@theBird - I have considered it but because running isnāt a major goal guess I never got round to it but will definitely look in the future to get more accuracy when logging my runs.
@Alpha - thanks man itās been coming on well and I am in a much better position fitness and strength wise than most of last season and we havenāt even started squad pre-season. I have high hopes for this year.
15/08/2015
54 minutes on turbo watching the wretched sufferfest video which had 3 x 8 minutes climbs.
16/08/2015
12 minutes run to gym.
Conditioning:
All out Sprint for 5 minutes 30s each:
Db swings
1 arm Db snatch
Strength:
Squats: 70/5, 110/3, 130/1, 140/1, 150/1, 160/3(rep pr)
Speed reps: 110kg x 5
Giant sets:
Barbell row: 70/3, 90/3, 100/3, 110/3, 70/3
Military press, 50/3, 60/3, 70/3, 75/3, 60/3
Romanian deadlift: 70/3, 90/3, 100/3, 110/3, 70/3
Db farmers walk: 40/20m, 40/20m, 40/20m, 40/20m, 40/20m
12 minute run back
Finally have internet so I can start logging regularly again.
17/08/2015
4.5km run in 20.30. Bit slow but legs were very sore from squats
19/08/2015
8Km outing in single scull.
20/08/2015
Had some pain in my Achilles so Iāve had to drive to gym today.
Conditioning:
Complexes: 40kg x8, 50kg x 8
Deadlift
Romanian deadlift
Barbell row
Power clean
Push press
Squats
50Kg heaviest Iāve done for complexes and I certainly felt it.
Strength:
Deadlift: 70/5, 120/3, 150/1, 170/1, 180/1, 190/1, 200/1
Deadlift clusters: 170kg x (1 + 1 + 1)
Giant sets:
Bench press: 60/3, 80/3, 90/3, 100/3, 60/3
Weighted pull ups: 10/5, 15/3, 20/3, 25/3, bw/6
V sits: 15, 15, 15, 15, 15
Nice to Deadlift 200kg again and will be logging more regularly again now things are sorted in New house and internet is setup.
24/08/2015
54 minutes cycling on turbo doing high intensity intervals watching there is no try sufferfest video.
25/08/2015
Conditioning:
5 rounds as fast as possible:
5 pull ups
10 press ups
20 squats
Giant sets:
Squats: 60/3, 90/3, 110/3, 120/3, 130/3, 140/3, 110/3
Clean and press: 40/3, 50/3, 55/3, 57.5/3, 60/3, 62.5/3, 50/3
Barbell rows: 40/8, 50/8, 55/8, 57.5/8, 60/8, 62.5/8, 50/8
Kept it light today and kept heart rate up.
26/08/2015
2 x 30 minutes rowing on ergo.
Averaged 2:01.6 split r20.
Was sub 2 minutes on first one but just struggled to maintain power at lower rates, but itās still nearly 15Km done. Just need to get some distance done ahead of head race season.
27/08/2015
1 hour cycling on turbo with a 20 minute Flat out time trial.
29/08/2015
Squats: 50/5, 70/5, 100/3, 110/1, 130/1, 140/1, 150/1, 160/1, 165/1(equal pr), 170/1(pr)
Squat reps: 130kg x (5+4+3+2+1)
Giant sets:
Military press: 50/3, 55/3, 60/3, 65/3, 70/3, 50/3
Db row: 32/3, 34/3, 36/3, 38/3, 40/3, 32/3
Db Romanian Deadlift: 32/5, 34/5, 36/3, 38/3, 40/3, 32/3
Db farmers walk: 32/15m, 34/15m, 36/15m, 38/15m, 40/15m, 32/15m
Shoulder was pain free when pressing and hit a new pr of 170kg for my squat. Finally got 500kg for my big 3 lifts.
31/08/2015
40 minutes cycle fairly steady pace in the rain
Hey mate,
Looks like your killing it at training. You must be feeling like a beast?
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@theBird - Thanks man. Still have a way to go before I would feel like a beast and need to work on my fitness as todayās session proved. Pacing is way off. Iām still technically on the off season but next rowing season draws closer so I need to get back into it.
02/09/2015
2 x 4Km on erg r20 at 1:56.7 split.
03/08/2015
Am
10 minute Sprint on turbo trainer.
Pm
Limited equipment in basement but having own weights will come in handy on days I have to stay in work to late and still got a good session.
Conditioning
Complexes: 20kg, 30kg, 40kg 8 reps on each
Deadlift
Romanian Deadlift
Barbell rows
Cleans
Front squats
Deadlift: 60/5, 90/5, 120/3, 130/3, 140/11(rep pr), 150/5
Giant sets:
Barbell rows: 60/5, 90/5, 100/5, 100/5, 100/5, 60/3
Press ups: 20, 25, 25, 25, 25, 5
Weighted v-sits: 12, 12, 12,12, 12, 12
Bear walks 10m, 10m, 10m, 10m, 10m, 10m
Happy with this. Got the heart rate up and would have been a missed session in past.
04/08/2015
20 minutes light on turbo followed by 10 minutes hiit.
05/08/2015
Double Outing:
8km outing in double scull (bit shorter than planned due to bit of work needed on boat).
5.5km run (mostly to make up for lack of distance in first session)
11km outing in double scull.
06/09/2015
4Km on erg 1:57.7 split r20
Long stretching session. This was done as an extra before single sculling outing as that was mostly technical work.
1 hour single sculling outing doing technical drills and managed to stand up in the single without capsizing.
07/09/2015
07/09/2015
2 x 4km on erg r19 with 2 minute rest at 1:58.8 split.