15/09/2022
4x1500m r24,'r20 alternating 2 minute rest on erg.
Averaged 1:49.1 split
1 Like
17/09/2022
Double outing
19km in 4-
13km in 4-
18/09/2022
Double outing
6km technical session
19km in quad
20/09/2022
2x 16 minute erg r 20 at 1:57.8 split
Heat got to me didnāt finish 3rd
21/09/2022
Deadlift: 60/5, 100/5, 120/5, 130/5, 150/5
B1: Front Squats: 60/6, 60/6, 60/6
B2: KB Swings: 20/12, 20/12, 20/12
C1: Bench Press: 60/8, 60/8, 60/8
C2: DB Row: 34/8, 34/8, 34/8
D1: DB Lunges: 48/10, 48/10
D2: DB Romanian Deadlift: 48/8, 48/8
E1: Lat Pulldown: 66/8, 73/8, 73/8
E2: Dips: 8,8,8
1 Like
23/09/2022
6 x 1500m 2 minute rest at 1:48.9 split alternating r24 and r20. Much more like it
1 Like
24/09/2022
Double outing
18km in quad
13km in quad
26/09/2023
A: High Pulls: 50/5, 50/5, 50/5
B1: Squats: 80/8, 80/8, 90/8
B2: KB Swings: 24/12, 24/12, 24/12
C1: Seated Shoulder Press Machine: 41/8, 41/8, 41/8
C2: Push Ups: 8,8,6
D1: Single Leg Step Up: 20/8, 20/8, 20/8
D2: Goblet Squats: 20/8, 20/8, 20/8
5 minute core circuit
So 90kg squats felt super light unsurprisingly, just been having a niggle in my left hip flexors. I will see how it feels in the morning, but I think sensible rehab and building up is needed. On single leg step ups right leg was fine, stability was off on left leg. I donāt know if anyone else has dealt with hip injuries?
Seated shoulder press will be standing overhead once I get a bit of strength back. I just want to make sure I donāt make myself to wiped for rowing, but my numbers will move to something more respectable in a week or two. Past 2 months of illness, buying first house etc has led to me being a lot weaker and less mobile, but I have also been doing some banded stretches and yoga in between sessions too.
1 Like
27/09/2022
2x20 minutes on erg at 1:54.4 split r20 2 minute rest
1 Like
28/09/2022
45 minute bike 203 watts per hour
1/10/2022
Double outing
7km in quad
19km in quad
2/10/2022
6km technical work
13km in quad
10km erg bike at 1:46.6 split.
1 Like
3/10/2022
A:Trap Bar Jumps: 50/3, 50/3, 50/3, 50/3, 50/3
B1: Squats: 90/8, 100/8, 110/8
B2: KB Swings: 24/12, 24/12, 24/12
C1: Standing Shoulder Press: 40/8, 45/8, 45/8
C2: Push Ups: 8,8,8
D1: Step Ups: 20/8, 20/8, 24/8
D2: Goblet Squats: 20/8, 20/8, 24/8
E: Pull Ups: 4,4,4 (weak on these, grip was non existent)
1 Like
5/10/2022
24 minute erg r20 1:53.7 split
6/10/2022
6x1500m at 1:48.9 split 2 minute rest
1 Like
30 minute test 1:51.8 split 8044m
Forgot to log much been interrupted with illness and food poisoning
2/11/2022
Deadlift:70/5, 110/3, 150/3, 150/3, 160/3
B1: KB Swings: 20/12, 20/12, 20/12
B2: Goblet Squats: 20/8, 20/8, 20/8
DB Shoulder Press: 18/8, 18/8
Core circuit 2 X 4 minutes
1 Like
3/11/2022
6x1500m row on erg 2 minutes rest 1:48.2 split
5/11/2022
Double outing including 2 X 2.75kn time trial at 76.5% of gold medal time
6/11/2022
Double outing
7/11/2022
AM
30 minutes erg bike 1:57.9 split
1 Like
8/11/2022
24 minute erg r22 at 1:50.4 split
5 minute rest
8 minute erg r24 at 1:48.3 split
More like it
1 Like
10/11/2022
6x1500 on erg at 1;49.0 split rates up to 26 and 22 strokes per minute now alternating.
Was on track for 1:46s but hit a wall on number 4
11/11/2022
AM
Wim Hof method
4 rounds of breathing, longest retention time 2.32
2 minutes 20 seconds plank
1 minute cold shower
PM
Trap Bar Jumps: 47.5/3, 47.5/3, 47.5/3, 47.5/3
Trap Bar Deadlifts: 97.5/3, 137.5/3, 157.5/3, 157.3
Prone Leg Curls: 27/8, 27/8, 27/8 (more rehab than anything)
D1: Lat Pulldown: 73/8, 79/8
D2: Push Ups: 25, 25, 12
Minor tweak in hamstring this past week so just been sensible with it. Light leg curls just to get blood to muscles and trap Bar seemed to be less stress on it.
Cautious session today but all being well tomorrow morning plan is to work up to 200kg (440lbs) by new year)
12/11/2022
19km in double
Time trial in double 2 X 2.75km
13/11/2022
13km in quad with 4 x 1500m race pace
8km in double
14/11/2022
AM
Wim Hof Method:
Breathing 3 rounds max 2:32
Plank 2:05
Cold shower 1:20
PM
Trap Bar Jumps: 27.5/3, 37.5/3, 47.5/3, 47.5/3
B1: Squats: 70/5, 100/5, 100/5
B2; KB Swings: 24/10, 24/10, 24/10
C: DB Bench Press: 18/8, 22/8, 26/8
D1: Pull Ups: 7, 6, 7
D2: RDLs: 20/8, 20/8, 20/8 (testing hamstring out. Felt weird but not painful. Moe like flexibility has just gone)
Super conservative today as body felt beat up from weekend mileage. Focus was on explosiveness on each rep. Will see how doms are tomorrow to judge how much to step it up next week.
15/11/2022
Wim Hof method
1:20 cold shower
2:30 plank
Had to be in work early so no breathing, but will be on it tomorrow.
Thoughts so far loving the cold showers, making dealing with November much easier and so much fresher in the morning.
24 minute erg 1:50.1 split r23
5 minute rest
16 minute erg 1:49.3 split r24
Very pleased with this.
16/11/2022
AM
60 minute erg bike at 1:58.4 split
PM
Wim Hof method
2 rounds breathing 2:13 longest round ( much harder after exercise.
Cold shower 1:25
Plank 2:15
Keen to see how this works for recovery in the longer term.
Pleased with mileage. Need to hit some deadlifts and single leg work later in the week.
17/11/2022
AM
Wim Hof method
2 rounds breathing longest retention time 2:20
1:27 cold shower
3 minute plan
PM
6 x 1500 2 minute rest 1:47.3 split r26, r22
Just under 1.46 for r26 and 1.49 for r22 with push on last one
What does the ābreathingā entail?
@vision1 it involves deep breathing in and fully out very quickly for 30 breathes or so then into retention period, where you breathe fully out and hold your breath. This has gone from 1:30 or so for me after 2-3 rounds to well over 2 minutes. Each round gets longer for some reason.
After 3+ rounds it feels great though.
So far cold showers make more of a difference, a once you get over initial few seconds, alertness and mood is greatly improved. I use the wim Hof app, but plenty on YouTube. I may looke at ice baths every now and then too.
21/11/2022
Hands shredded from weekend so just recovery for me.
2 rounds of breathing longest 2:17
Cold shower 1:36
Plank 3:05
22/11/2022
Wim Hof method
Cold shower 1:39
Plank 3:20 (record I think)
PM
20 minutes erg 1:45.9 split. Going well until calves cramped up like crazy
23/11/2022
AM
3 rounds of breathing 2:35 longest retention time
1:45 cold shower
PM
Trap Bar Jumps: 57.5/3, 57.5/3. 57.5/3
Trap Bar Deadlifts: 107.5/5, 137.5/5, 157.5/3, 157.5/3
Bench Press: 60/5, 70/5, 70/5, 70/5
Prone Leg Curls: 32/8, 36/8, 41/8
Hands still super shredded so being careful as I need these to be ok to race Saturday and preferably erg tomorrow. Meant today was bit weird but loosened tight back, got some explosive work and benched for first time in ages