08/07/2019
2 x 5km erg 90s rest at 1:57.1 split r19.
8 minute core circuit, 1 minute each of:
Plank
Left plank dips
Right plan dips
V Ups
Tuck Ups
Hollow rocks
Russian twists
Plank
Plan is to slowly increase mileage in off season, up until September, but keep things a bit fresh and fun. Going to enter a 10km run in October, so will keep a bit of that up too.
09/07/2019
Conditioning: The old favourite complexes:
20kg x 8, 40kg x 8
Deadlift
Romanian Deadlift
Barbell Rows
Power Clean
Push Press
Squats
EMOM for 10 minutes:
Trap Bar Deadlift: 90/3, 130/3, 170/3, 170/3, 170/3, 170/3, 170/3, 170/3, 170/3, 170/3
Giant Sets:
Pull Ups: 8, 8, 8
Dips: 16, 16, 16
KB Swings: 24/12, 24/12, 24/12
Mobility Work
Really struggled with grip after the deadlifts, but solid session, even given how tired I was today.
11/07/2019
AM
8km outing in double with lot of race starts
PM
4km warm up row
10 x 1 minute on 1 minute off averaging 1:36.0 split.
Tired a lot in last few, but was 2nd session.
11/07/2019
AM
Explosive Work:
1 Arm DB Snatch: 20/3, 26/3, 30/3
EMOM
Squats 60/3, 100/3, 120/3, 120/3, 120/3, 120/3, 120/3, 120/3, 120/3, 120/3
PM
10km outing in coxed 4 with race start practice
13/07/2019
AM
Session1:
11km outing with 4 x 500m max effort
Session2: 9km outing in coxed 4
Shattered after this week, but some good training and a lot of fun too.
15/07/2019
2 x 6km erg at 1:56.1 split 2 minute rest r19. Much better today.
8 minute core circuit
Then just under a 4km run when got back. Not particularly quick, but getting more efficient with it now.
16/07/2019
10km outing in double, with lot of starts and couple of 500m pieces.
17/07/2019
AM
EMOM
Deadlifts: 60/3, 100/3, 100/3, 140/3, 140/3, 140/3, 140/3, 150/3, 150/3, 150/3
Superset:
Bench Press: 60/10, 60/10, 70/10,70/10
Tuck Ups: 15,15,15,15
Superset:
Cable Rows: 45/10, 50/10, 55/10, 65/10
Mobility Work
PM
2km warm up row
500m, 2 minute rest
750m, 3 minute rest
1000m, 4 minute rest
750m, 3 minute rest
500m
Erg pyramid averaging 1:39.3 split.
19/07/2019
AM
EMOM
Squats: 60/3, 100/3, 100/3, 120/3, 120/3, 120/3, 120/3, 130/3, 130/3, 130/3
Getting better with the short rest times on these even with weight going up slightly in the later sets.
Giant Sets:
Pull Ups: 9, 9, 10 (hate the grips on the pull up bar in the gym - may try and keep these in the boathouse in the future)
Dips: 18, 18, 20
Knees to Elbows: 10, 10, 10
PM
1.5km swim
19/07/2019
20/07/2019
Double Outing
13km outing in double
7km outing with race start practice
21/07/2019
13km outing in coxed 4 with race start practice.
Gutted to find out entry to race the 4 has been rejected!
22/07/2019
2 x 6km erg 2 minute rest at 1:57.8 split.
Not feeling the best today, so happy to get another 12km done.
23/07/2019
10km outing in double mostly race prep
24/07/2019
2 x 7km erg 2 minute rest at 1:58.1 split r19.
Would have been sub 1:57 but did stop for a drink in 2nd one as heat was brutal yesterday.
Oops been slack with logging, then was in Amsterdam 1st-4th August.
With new season approaching, I will be more consistent from now on.
05/08/2019
1km warm up
2 x 20 minute row on erg, 17 minutes UT2 r18, then 3 minutes hard 26 with 3 minute rest. Averaged 1:58.1 split.
Little tired on the back of the weekend, but happy to get first one out the way.
06/08/2019
EMOM
Deadlifts: 70/3, 70/3, 70/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3
Giant Sets:
Cable Row: 40/10, 50/10, 55/10, 65/10
Push Ups: 20, 20, 25, 25
Mobility work
Front Squats:
20/15, 40/15, 40/15
07/08/2019
3 x 5km on the erg r19 at 1:57.5 split with 2 minute rest. Pleased with the mileage I am getting in.
09/08/2019
6.2km run mostly uphill - hated it
10/08/2019
13km outing in a double.
11/08/2019
Day off, but I did get over a 2 hour hike in
12/08/2019
2km warm up row
2 x 10 minutes 1:54ish split r20. Mostly focusing on power curves technical issues etc. Got some video footage too.
13/08/2019
AM
60 minute ut2 cycle on stationary bike mostly level 18
PM
Conditioning:
3 rounds of
1 Arm KB Snatch: 16/3
KB Swings: 24/10
Plyometric Push Ups: 10
Mobility work
60s rest
EMOM for 10 minutes
Deadlift: 60/3, 100/3, 100/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3
Giant Sets:
Cable Rows: 40/12, 45/12, 50/12, 55/12
Push Ups: 22, 22, 25, 25
Mobility Work
Accessory Work
Rear Lateral Raises: 10/10, 10/10, 10/10
14/08/2019
3 x 6k row on erg r19 at 1:57.7 split average with 2 minute rest
Happy with this, been a really good few days training this week.
16/08/2019
3.5km run
17/08/2019
10km row in coxed 4.
19/08/2019
2 x 6k erg r20 at 1:55.2 split 2 minute rest
21/08/2019
Did 6 of the 9 intervals from 9 Hammers Sufferfest video on the watt bike. Watt output was good, I just forgot my cycling shorts, making it hurt where it shouldnāt!
This week has been a big focus on job interviews, not training, so happy to get a bit done. Good news is a good job offer has finally come through, meaning both time and mental energy will be directed more towards training and diet, now I donāt have to worry about unemployment once my contract finishes.
23/08/2019
Squats: 60/5, 100/5, 120/3, 120/3, 130/3, 140/3, 100/3 (speed reps)
Giant Sets:
Pull Ups: 7, 7, 7
Dips: 14, 14, 14
Mobility Work
Assistance:
Real Lateral DB Raises: 10/10, 10/10, 10/10
Properly back on it in the run to season kicking off on 31st. Think I have balanced social life, recovery well whilst maintaining fitness. First couple of weeks will be tough on the body, always is, but happy with where I am at.
24/08/2019
10km outing in coxed 4. Lot of fun.
27/08/2019
Double Session:
Trap Bar Deadlift: 90/5, 130/5, 150/5, 160/5, 160/5
Giant Sets:
Pull Ups: 10, 9, 8, 8
Dips: 20, 18, 16, 16
Ab Wheel Rollouts: 10, 10, 10, 10
Outing:
7km in pair
29/08/2019
Ill yesterday. First time I have had dizziness and fainting for 17 months. Really hoping this was a one off, but only got 2k in to my 15k
70 minute cycle on stationary bike level 18. Solid today, felt a little more tired than usual (been like this everytime I have been fainting, but ok after that.
31/08/2019
10km in coxed 4. Season starts now! A lot of raw rowers, but some good athletes and seems a good level of commitment and buzz around the club.
01/09/2019
10km in coxed 4
3km in coxed 4 just working on basic technique
02/09/2019
1km warm up row
2 x 5km row r20 at 1:54.6 split r20 with 2 minute rest
03/09/2019
AM
9km outing in pair
PM
Power Clean: 20/5, 20/5, 20/5
Superset1:
Front Squat: 50/8, 50/8, 50/8
Barbell Row: 70/8, 70/8, 70/8
Superset2:
Deadlift: 120/8, 120/8, 120/8
Bench Press: 60/8, 60/8, 60/8
Superset3:
Pull Ups: 8, 8, 8
KB Swings: 10, 10, 10
Core Circuit 3 rounds
Ab Wheel Rollout x 10
Russian Twists 10 x 10kg
Side Plank Dips 10 each side
Glute Bridge Dips x 10
04/09/2019
3km warm up row
4 x 1500m erg alternatin r24, r20 2 minute rest averaging 1:48.2 split
Not great today, felt tired and sore and let it overcome me in the the last 2
05/09/2019
AM
9km row in coxed 4. Much improved
PM
Power Cleans: 40/5, 40/5, 40/5
Squats: 105/8, 105/8, 105/8
Giant Sets:
Squats: 60/20, 60/20, 60/20
Barbell Rows: 70/8, 70/8, 70/8
Push Ups: 20, 20, 20
Core circuit 3 rounds:
Ab Wheel Rollouts x 10
Russian twists 10 x 5kg
Hollow Rocks x 10
Interesting to see how this weight session goes. A lot more volume than I am used to on Tuesdayās and it involves linear progression in 4 week cycles.
07/09/2019
13km outing in 4
13km outing in 4
08/09/2019
15km outing in pair
09/09/2019
1km warm up row
2 x 6km erg r20 at 1:56.2 split with 2 minute rest
10/09/2019
AM
8km in double
PM
1km warm up row
Box Jumps: 5, 5, 5
Front Squats: 70/8, 70/8, 70/8, 70/8
Deadlift: 70/3, 120/3, 170/3, 170/3, 170/3
Superset:
Pull Ups: BW/8, 5/8, 10/7, BW/8
Dips: BW/16, 5/16, 10/4, BW/16
KB Swings: 24/15, 24/15, 24/15, 24/15
Decent sessions today, reducing the hypertrophy volume, as for me I donāt see it is being important, power and leg endurance is. I do like the addition of front squats in the routine though.
11/09/2019
15 minutes ab an core
3.5km run
12/09/2019
Power Clean: 60/5, 60/5, 60/5, 60/5
Squats: 120/8, 120/8, 120/8, 120/8, 60/20, 60/20, 60/20
Superset
DB Row: 25/12, 25/12, 25/12, 25/12
Push Ups: 22, 22, 22, 22
Mobility work
3 rounds of following core circuit:
Ab Wheel rollouts x 10
Side Plank Dips 10 each side
Russian Twist 10kg x 10
Glute Bridges x 10
13/09/2019
1.5km swim
14/09/2019
15km in coxed 4
10km in coxed 4 with 2 x 1.5km r26
Pretty awful sessions all round.
16/09/2019
1km warm up row
3 x 4km erg r20 at 1:54.7 split 2 minute rest
17/09/2019
AM
7km outing in pair
PM
1km warm up row with power curves
Front Squats: 70/8, 70/8, 70/8, 70/8
Giant Sets:
Seated Cable Rows 55/8, 60/8, 65/8, 65/8
Push Ups: 23, 23, 23, 23
KB Swing: 20/10, 20/10, 20/10, 20/10
15 minutes on stair master
18/09/2019
2km warm up row
2 x 1500m r24, then r20 2 minute rest at 1:47.3 split
19/09/2019
35 minute off 4 minute on 3 minute off intervals on watt bike, averaging 240 watts/hour for the 35 minutes.
22/09/2019
15km in a pair
9km in a very scrappy 4.
23/09/2019
9km technical in the 8
24/09/2019
3 x 4km averaging a 1:54.1 split r20 2 minute rest
25/09/2019
Power Clean: 60/5, 60/5, 60/5, 60/5
Front Squats: 75/8, 75//8, 75/8, 75/8
Superset:
Deadlift: 100/5, 130/5, 150/5, 150/5
Bench Press: 70/8, 70/8, 70/8, 70/8
Core Circuit: 3 x
Ab Wheel Rollouts x 12
Russian Twists 10kg x 12
Side Plank Dips 12 each side
Hollow Rocks x 12
25/09/2019
2km warm up row
6 x 1500m 2 minute rest averaging 1:48.9 split. Would have been on track for mid 1:47s but died a little on the 5th one.
26/09/2019
10km row in a double
28/09/2019
10km in the 8
13km in a single
29/09/2019
13km in the 8
Decent sessions this weekend, much more positive
30/09/2019
1km warm up row
2 x 6km 2 minute rest at 1:56.0 split
01/10/2019
AM
3km technical work in double.
PM
Front Squats: 50/8, 70/8, 70/8
Deadlift: 60/3, 100/3, 140/3, 170/3, 190/1
Superset:
Cable Rows: 55/8, 65/8, 75/8
Push Ups: 30, 30, 22
Core Circuit x 3:
Side Plank Dips x 12 each side
Hollow Rocks: 12, 12, 12
KB Swings 20kg x 12
02/10/2019
Only got 500m into erg, had a slip yesterday and pulled my left glute slightly and got a pain in my left glute and hamstring.
03/10/2019
No squats, so no point of weights really
Did a 57 minute cycle on watt bike to Sufferfest Angels video averaging 230 watts per hour and that is including the warm up, rest intervals an cool down.
05/10/2019
13km in the 8
7km in the 8
06/10/2019
13km rowing in the 8, starting to get to a point where proper work is going on the water.
07/10/2019
500m warm up row.
2 x 6km erg r21 at 1:54.4 split with 2 minute rest
Crazy I havenāt logged for a while! Going to have to remember best can on these. All my rowing scores I have photos, but a couple of weight sessions unrecorded which isnāt idel.
08/10/2019
Deadlift day
09/10/2019
2km warm up row
6 x 1500m at 1:48.1 split 2 minute rest
10/10/2019
Squat day
12/10/2019
12km in 8
10km in 8
13/10/2019
12km in 8
14/10/2019
6 x 1500m 2 minute rest at 1:50.1 split
15/10/2019
Deadlift: 60/3, 100/3, 130/3, 140/3, 100/3
Superset:
Cable Row: 62/5, 62/5, 62/5, 62/5
Push Ups: 20, 20, 20, 20
3 rounds of core circuit:
Hollow Rocks 12
Russian twists 12 x 10kg
Side plank dips 12 each side
De load day ahead of 30 minute test
16/10/2019
30 minute test 8142m at 1:50.5 split r20.
Not bad given where I am at.
17/10/2019
Sport massage
20/10/2019
7km in 8
Motivation is really at an all time low in rowing at moment.
22/10/2019
AM
20 minute run 12kph on treadmill
PM
6km at 1:58.9 split r20 (this shows it)
23/10/2019
Deadlift: 60/3, 100/3, 130/3, 150/3, 170/1
Pull Ups: 9, 9, 9
24/10/2019
40 minute bike 232 watts per hour
Not been my best couple of weeks training. Routine has gone, motivation too. I think I am ready to step back from competitive rowing and find something else that gives me a buzz. I donāt want to lose my fitness so I wonāt give up completely, but want more consistency in my weight routines, and good all round fintess.