29/08/2018
Deadlift: 60/5, 100/3, 140/3, 180/3, 200/1, 180/1, 140/3
Giant Sets:
Pull Ups: BW/10, 10/6, 10/6, 10/6, BW/10
Dips: BW/20 10/12, 10/12, 10/12, BW/11
Ab Wheel Rollouts: 10, 10, 10, 10, 8
8 minutes on the watt bike 232 watts per hour
Happy to be hitting 200kg on Deadlift this early on. Good to be doing weight on my pull ups and dips again.
30/08/2018
35 minute row on erg at r18 1:58.5 split.
31/08/2018
60 minute cycle on stationary bike level 18 just above 90rpm (watts really inaccurate on this)
01/09/2018
Just been announced captain of the menās squad for the coming season.
We had 6 new people so mixed crews up a bit to give everyone a chance this weekend. Not perfect outings, but pretty positive overall.
9km in a coxed 4.
02/09/2018
20 minute erg r20 at 1:58.4 split. Pretty tight this morning, but got some stretching in.
10km outing in a coxed 4, again mostly committed low rate rowing.
03/09/2018
2 x 5k row on erg r20 with 2 minute rest at 1:54.9 split.
Solid start.
04/09/2018
Conditioning:
3 rounds of complexes 8 reps with 20kg, 40kg, 40kg
Deadlift
Romanian Deadlift
Barbell Rows
Power Clean
Push Press
Squats
Strength:
Trap Bar Deadlift: 90/8, 130/8, 160/8, 170/8(PR)
Giant Sets:
Pull Ups: 10, 10, 10, 10
Dips: 20, 20, 20, 20
KB Swings: 24/10, 24/10, 24/10, 24/10
Accessory Work:
Single Leg Romanian Deadlift: 10, 10, 10
Plank: 1 x 2 minutes
Decent session. Good reps with the Trap Bar, only 2nd time using it, but like the idea of mixing it up with conventional deadlifts. Also pleased to hit double figures on all 4 sets of pull ups.
05/09/2018
4k ut2 row to warn up in erg
4 x 1.5k erg alternating rate 24 and rate 20 with 2 minute rest averaging 1:47.4 split.
1.5k r24 at 1:45.5 split
1.5k r20 at 1:48.9 split
1.5k r24 at 1:45.8 split
1.5k r20 at 1:49.6 split
2k ut2 row to finish off.
Pretty happy with this pacing this early on.
06/09/2018
Squats: 60/30, 60/30, 60/30, 60/30, 80/10, 100/10, 100/10
Giant Sets:
Bench Press: 60/10, 70/10, 70/10
Barbell Rows: 60/10, 70/10, 70/10
Ab Wheel Rollouts: 12, 12, 12
Happy to be back to 4 sets of 60kg x 30 reps on squats. Will aim to build up to 4 sets on the heavier sets, but aiming to keep steady progress on this.
08/09/2018
13km outing in coxed 4, with 2 x 3km of work.
Really good outing, especially at this stage of the season. Looking at my weights and my times both on land and water, this is by far the strongest start I have ever had to a season.
09/09/2018
45 minutes on the stationary bike at 222 watts per hour.
10/09/2018
2 x 6k row on the erg with 2 minute rest at 1:53.2 split.
Really pleased with this for early September.
11/09/2018
Deadlifts: 60/3, 100/3, 140/3, 180/3, 205/3 (equalled last seasonās PR already), 140/3
Giant Sets:
Barbell Rows: 60/15, 70/5, 75/12
Push Ups: 20, 20, 20
Hanging Leg Raises: 10, 10, 10
Intervals 30s on 30s off on stepmill for 5 minutes.
12/09/2018
4k ut2 row to warm up
4 x 1500m sprints with 2 minute rest averaging 1:46.7:
1500m r24 at 1:44.4 split
1500m r20 at 1:48.3 split
1500m r24 at 1:44.9 split
1500m r20 at 1:48.9 split
2k ut2 row to finish
13/09/2018
AM
3.28km run in the park. Will build the distance until my legs get used to running again.
PM
Complexes: 20k, 40kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats
Strength:
Squats: 60/30, 60/30, 60/0, 60/30, 90/10, 100/10, 110/10
Giant Sets:
Pull Ups: 10, 10, 11
Dips: 20, 20, 20
Ab Wheel Rollouts: 10, 10, 10
Decent erg, legs getting used to high volume on squats again with the weight back up to 110kg. Canāt say I am unhappy with the progress on last week.
14/09/2018
Just a 7.5km light paddle in a double, more for fun than anything else.
15/09/2018
Double Outing:
Session 1:
13km in the 8 with 8km of low rate work.
Session 2:
13km in a coxed 4 with 8km r22 work.
15/09/2018
15km in the 8 with 12km of r22 work.
41km covered this weekend. Really liking this early season mileage.
17/09/2018
3 x 4km row on the erg r20 with 2 minute rest at 1:54.5 split.
Did the first 2 at 1:52.2 split, but the legs were finished on the 3rd one. Really felt the miles at the weekend.
18/09/2018
59 minutes on the watt bike to the Sufferfest video Nine Hammers. Basically 9 intervals of around 3-4:30 minutes. Averaged just over 200 watts on average, but up around 300 for the intervals.
19/09/2018
4km UT2 warm up row
6 x 1500m intervals with 2 minute rest averaging 1:46.9 split.
1, 3, 5 done at rate 24 averaging 1:44-1:45 split and 2, 4, 6 at rate 20 averaging around 1:48-1:49 split.
22/09/2018
Double Outing:
1st Session:
13km in coxed 4 with 10km of work.
2nd Session:
13km in coxed 4 with 8km of work
Really good outings in what I plan to be our race crew.
23/09/2018
7km outing in a coxed 4. Cut short due to an injury to our 2 man.
24/09/2018
2km row warm up on the erg UT2
3 x 4km row with 2 minute rest at 1:52.7 split r20.
Much better today than last week. Paced it more consistently.
25/09/2018
Warm Up:
Complexes 2 x 8 with 20kg
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats
Strength:
Trap Bar Deadlift: 90/8, 130/8, 170/8, 170/8, 130/8
Giant Sets:
Pull Ups: 5, 6, 7, 8, 9, 12
Dips: 10, 12, 14, 16, 18, 24
Ab Wheel Rollouts: 12, 12, 12, 12, 12, 12
Superset:
Lunges: 50/6, 50/6, 50/6 (each leg)
Plank: 60s, 60s, 60s
26/09/2018
4km UT2 row on the erg
6 x 1500m alternating r24 and r20 with 2 minute rest.
Averaged 1:49.7 split. Burnt out a bit today.
27/09/2018
Squats: 60/30, 60/30, 60/30, 60/30, 100/10, 110/10, 120/10
Giant Sets:
DB Bench Press: 22/12, 26/12, 28/12
DB Row: 22/10, 26/10, 28/10
Bicycle Crunches: 20, 20, 20
10 minutes intervals on step mill to finish off. Much harder after a squat session!
28/09/2018
Just sports massage and long walk today.
29/09/2018
Double Outing
13km in the 8 with 9km of r22 work.
11km in coxless 4, mostly paddling and technical
30/09/2018
15km outing in coxed 4 with 2 x 5km r20 pieces
01/10/2018
2k warm up on the erg.
2 x 6km row with 2 minute rest averaging 1:50.7 split r22.
Really pleased with that!
02/10/2018
AM
60 minute cycle on stationary bike, mostly level 17 around 90rpm.
PM
Deadlift: 60/5, 110/3, 140/3, 180/3, 200/2, 140/3
Superset:
DB Row: 24/15, 28/15, 28/15
Push Ups: 25, 25, 25
04/10/2018
Squats: 60/30, 60/30. 60/30, 60/30, 100/12, 100/12, 100/12
Giant Sets:
Pull Ups: 10, 10, 12
Push Ups: 25, 25, 25
KB Swings: 24/10, 24/10, 24/10
05/10/2018
4 mile run
06/10/2018
Double Outing:
13km in the coxed 4
13km in the 8