19/04/2021
2km at 1.49.2 split
5 minute rest
6km at 1:52.9 split
21/04/2021
Am
Deadlift: 60/3, 100/3, 100/3, 110/3, 110/3
Bench Press: 60/5, 60/5, 70/5 70/5
Pm
7km outing in 8
23/4/21
250m
500m
750m
1000m
750m
500m
500m
250m
Pyramid averaging 1:43.0 split
24/4/21
Double outing
25/4/21
Double outing
26/4/21
4km erg at 1:51.5 split
5 minute rest
6km erg at 1:52.2 split
27/4/21
8km outing in 4
28/4/21
6 z 1500m erg 2 minute rest at 1:47.8 split
Iām back!
Racing last weekend. New job gas given me 20+ hours back in my week, so time to focus on getting fit again.
7/6/2021
60 minutes cycle on concept 2 bike at 1:57.4 split per 1000m.
13/6/2021
8km outing in a coxless 4
PM
Squats: 60/8, 100/5, 120/3,"120/3 (strength still taken a huge hit from lockdown)
Box jumps: 3, 3, 3, 3 (explosive as possible)
6 x 1minute on 1 minute off, prowler push
Cable Rows: 60/6, 75/6, 75/6
14/06/2021
2 x 3km erg r26 with full race pace first and last 250m, 5 minute rest.
Averaged 1:47.2 split
15/06/2021
AM
6 minute core circuit
PM
9km outing with 6 x 1 minute race pace.
19/06/2021
1900m time trial
2k final
Came 2nd 2s back off leader.
20/06/2021
7km technical session.
13km r22 full pressure session, no rest time other than spinning.
21/06/2021
3 x 10 minutes r28 5 minute rest averaging 1:48.8 split.
22/06/2021
AM
Warm up, complexes 1 round of 8 reps just the bar
Deadlift
Romanian deadlift
Barbell row
Power clean
Push press
Squat
Deadlift: 60/3, 100/3, 140/3, 150/2, 150/2, 150/2, 100/3
Lying leg curl: 18/20, 18/20
Superset
Cablerow: 79/6, 86/6, 86,6
Push ups: 25, 25, 25
D2cent session for first thing in morning
22/06/2021
13km outing in the 8, with 2 x 1200m pieces.
23/06/2021
5 x200m row on erg 1 minute rest at 1:30.4 split
10 minute rest
1.5k at 1.43.3 split
5 minute rest
1k at 1:40.8 split
2 minute 30s rest
500m at 1:36.7 split
Excellent news, we qualified for henley, making all the work worth it.
29/07/2021
Double session
Session1:
8km with 4 x 500m
Session 2
Side by side 2km piece with local rival
30/07/2021
7km technical work
7km working on our race starts
01/08/2021
3 x 15 minute erg r18 2 minute rest at 1:57.2 split
So the good news is we qualified for Henley again, first time in 3 years. Bad news is we came up against a seeded crew. We have it our best shot even initially taking a small lead, of it their power and experience was too much and we lost by 3 lengths.
Training has been s weird structure with a lot of outings on the water to make up for lost time in lockdown, but with season done I can return to a more normal programme.
This has been longest I havent done weights since I was 15. I started very very light to build up each session over the next 4 weeks and also fron experience I know how bad soreness can be after a long time out.
21/08/2021
Bench Press: 60/3, 70/3, 70/3, 70/3, 80/3, 80/3, 80/3, 60/3
Squats: 40/30, 40/30, 70/5, 100/5, 100/5, 100/5
Lying Leg Curl: 22/15, 32/10
Low volume compared to where I want to go, but got some work done. Squats had a lot more in tank to lift heavier, but the old high rep squats leave some horrible soreness, so one step at a time.
22/08/2021
Even backing off my legs are super sore, but will work back up to smashing 30 reps for 4 sets on squats before going on to heavier weights. High rep squats have always helped my rowing scores.
Anyway managed some cardio:
2 x 15 minute bike
15 minutes at 241 watts per hour
2 minute rest
15 minutes at 231 watts per hour
23/08/2021
45 minutes on the assault bike.
Building back up slowly.
27/08/2021
30 minute on bike 32.5kmph
Sadly spinning bikes werenāt available
30/08/2021
20 minute erg 1:59.1 split.
Tough one trying to get back into it.
31/08/2021
Complexes 20kg x6 40kg x 6
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats
Deadlift: 60/3, 100/3, 100/3, 120/3, 120/3, 130/3, 140/3, 140/3, 100/3
Bench Press: 60/8, 70/8, 70/8
Giant Sets
Cable Rows: 73/8, 79/8, 79/8
Push Ups: 10, 10, 10
Side planks each side: 30s, 30s, 30s
4/9/2021
8km outing in a single
5/9/2021
17km hike
6/9/2021
60 minute ut2 bike at 33.7kmph
7/9/2021
Deadlift: 60/3, 100,3, 100,3 120,3, 140/3, 140/3, 160/3, 100/3
Superset:
Cable row: 73/8, 79/8, 86/7
Push Ups 20, 20, 20
Short lunch session due to time today
11/09/2021
20 minute row at 2:00.2 split r20 on erg.
12/09/2021
15 x 300m sprints 90s rest at 1:39.3 split
13/09/2021
2 x 20 minutes r20 on erg at 1:55.0 split
14/09/2021
2.6km run
15/09/2021
4 x 1500m at 1:50.8 split alternating r24 and r20 2 minute rest.
Annoyingly cold struck so taken 2 days to recover, but hopefully back on it now.
18/9/2021
13km outing in coxed 4
10km outing in coxed 4
19/9/2021
10km outing in coxless 4
4km technical work
20/9/2021
2 x 20 minutes on erg r20 at 1:58.5 split
Very tired from the double sessions
21/09/2021
Complexes warm up
Deadlifts: 60/3, 100/3, 120/3, 140/3, 160/3, 120/3
Bench Press: 70/8, 75/8, 75/8
Superset:
Cable Row: 79/8, 86/8, 79/8
Push Ups: 10, 10, 10
4.5 minute core circuit