24/11/2022
AM
2 rounds of breathing longest retention 2:16
Cold shower 1:49
Plank 3:35 (PB)
PM
6x1500m 2 minute rest at 1:46.9 split
Best of season so far, pace is improving bit by bit
1 Like
26/11/2022
Double outing in quad
27/11/2022
Outing in quad
29/11/2022
45 minute bike 1:53.4 split
1/12/2022
Wim Hof method
2 rounds breathing longest retention 2:35
Cold shower 2:08
Plank 3 minutes
Lost my way last week with training but also taperin to race on Saturday, will kick back on from there
Race went awful not even worth write up.
On better news
12/12/2022
5k test on 17:42 on erg rate capped at 26. 1:46.2 split
Best time done pre Christmas ever.
Off on holiday now to recharge, but going to keep up with wim Hof method.
14/12/2022
Wim Hof method
3 rounds breathing, longest retention 2.22
Cold shower 33s
Push up challenge (no breathing during) 26
15/12/2022
Wim Hof method
3 rounds breathing longest retention 2:48
Cold shower 36s
20/12/2022
2 X 24 minutes on erg bike at 1:45.7 split
Very solid return from holiday. Mentally refreshed and made big difference
26/11/2022
AM
Wim Hof method
Breathing 3 rounds longest retention 2:35
Cold shower 1:09
PM
40 minutes on erg bike 1:58.9 split
27/11/2022
AM
8km in a single
2nd session in erg
18 minutes 1:51.5 split (stretching when meant to be doing 18-24, as cramped to hell)
5 minutes rest
8 minutes 1:48.8 split
PM
Plank 2:10
Urgh need to practice and get back on with wim Hof method.
28/11/2022
13km in double
8km in single
29/11/2022
6x1500m averaging 1:48.5 split
Deadlift: 80/5, 80/5, 80/5, 80/5
DB Step Ups: 20/10, 20/10, 20/10
8 minutes core circuit
Very low weights as hands torn and back and legs cramping rowing in cold last 2 days so more just one to tick along.
30/11/2022
Wim Hof method
Cold shower 1:09
Plank 2:35
31/12/2022
Screw waiting for new year I need to start lifting properly. I have lost strength and muscle mass. Aerobic fitness is good, but no reason I canāt combine the 2 to hit my best erg scores next year.
Back still a little tender from camp but here goes
Complexes:
20x8, 30x8
Deadlift
Romanian Deadlift
Barbell Rows
Push Press
Squats
A: Jumping Trap Bar Deadlifts: 37.5/3, 47.5/3, 47.5/3, 47.5/3
B1: Squats: 60/8, 100/8, 110/5, 110/5
B2: KB Swings: 20/10, 20/10, 20/10, 20/10
More there, but itās going to build each week.
C1: Cable Rows: 59/5, 66/8
C2: Push Ups: 15, 15
Rows bothered back the most, but eased a little each set. Still kept it light today at 73kg.
Assistance:
D: Prone Leg Curl: 32/12, 32/12
Stretching hamstrings after both
1/1/2022
Happy new year!
10km in total of intervals on erg bike averaging 1:34.7 split.
But of fun to keep moving more than anything
3/1/2022
24 minutes r23 as at 1:50.6 split
5 minute rest
16 minutes at 1:53.4 split
1:51.7 in total
Back felt a little iffy but speed was ok.
9/1/2023
A: Squats: 60/8, 90/8, 110/5, 120/5, 90/3 (speed)
B1: KB Swings: 24/10, 24/10, 24/10
B2: KB RDL: 24/5, 24/6, 24/6
C1: Pull Ups: 5
C2: Dips: 10
Back twinge stopped it short
10/1/2023
2x24 minutes row on erg r23 at 1.52.9 split 5 minutes rest
11/1/2023
Back a little iffy, pull ups did not help Tuesday and set me back a little, so taking today cautiously
A1: KB Step Up: 32/8, 32/8, 32/8
A2: Goblet squats: 16/8, 16/8, 16/8
More hip opening and focusing on explosiveness on these. Step ups are so easy on right, left him struggles a bit still but these seem to be helping it rehab fully. Plus itās good step on from 20kg early season. Hopefully will help my squats get back to 150kg+ soon.
B1: Prone Leg Curl: 32/8, 36/8, 41/8
B2: Deep Hamstring stretch: 30s, 30s, 30s
C: Machine Shoulder Press: 20/10, 40/8, 50/8, 60/8
Done on machine to reduce pressure and pain in back. Still felt uncomfortable getting into position.
D: DB Curl: 14/8, 18/8, 18/8, 20/4
Rare I do these but literally only pull exercise I can do without worsening back. Just need to get through today and 1500s on erg tomorrow then get a rest day
More rehab than anything today, but actually quite enjoyable
12/1/2023
AM
Wim Hof method
2 rounds breathing longest retention 1:54
Cold shower 1:34
PM
8x1500 2 minutes rest averaged 1:48.6 split alternating r26 and r22
14/1/2023
Double outing
15/1/2023
Double outing
16/1/2023
AM
Wim Hof Method
Cold shower 1:49
Plank 3:10
30 minute ut2 bike 1:59.4 split
PM
Complexes: 20x8, 40/8
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Push Press
Squats
A: Squats: 60/8, 100/8, 110/3, 120/3, 130/3
B1: KB Swings: 24/10, 24/10, 24/10
B2: RDL: 24/6, 24/6, 24/6
C: DB Curls: 16/8, 20/5, 20/5, 12/21s
Squats sneaking up little by little. Pain still there in left side of back, but easing slightly more each day (minus the day doing 8x1500 on erg)
Curls again as pull ups and rows a no no judging by last week
17/1/2023
8 minute bike 1:53.4
5 minutes rest
24 minutes bike 1:47.4
19/1/2023
6x1500m 2 minutes rest 1:48.6 split
Struggled today, just heavy and tired
20/1/2023
AM
Wim Hof Method
4 rounds breathing 2:08
Cold shower: 2:02
Plank: 2:45
Lunch: 7 minutes ab workout
20/1/2023
PM
More recovery for the weekend today and hip loosener! Again rowing just aggravating my back slightly, but much better than last week. Erg is worse than on the water
Still stopping any reasonable weight on rows or doing pull ups.
Warm up 5 minute bike
A1: KB Step Up: 40/6, 40/6, 40/6
A2: Goblet Squats: 20/6, 20/6, 20/6
B: Chest Press: 45/6, 52/6, 59/6
C: Seated Row Machine: 27/8, 45/8
Super light on these. Hoping this just helps get blood to muscles and hasnāt worsened it like the week I attempted pull ups
D: DB Curls 14/21s x 3
Couldnāt believe how much back is used as stabiliser even on a machine chest press. Canāt wait until this heals properly
21/1/2023
Canal frozen all weekend so
Session 1
Technical rowing on erg
Session 2
1:49.5 split for 60 minutes on erg bike
22/1/2023
2x10 minutes erg feet out 1:51.4 split
23/1/2023
Annoyingly sprained my ankle so no squats today fortunately not too bad
24/1/2023
AM
Wim Hof method
3 rounds breathing longest retention 2:31
Cold shower: 0:45 (brutally cold at moment with temperatures below 0
Plank 2:45
PM
16 minute erg
5 minute rest
24 minute erg
1:50.8 split
25/1/2023
45 minute erg bike 1:54.4 split
26/1/2023
AM
Wim Hof method
3 rounds of breathing longest retention 2:22
Cold shower 1:00
PM
6x1500m on erg at 1:47.5 split
27/1/2023
AM
Wim Hof method
2 rounds of breathing longest retention 2:06
Cold shower 1:10
PM
Want up intervals on bike followed by 2k sprint in 3:06 at 1:33 split
28/1/2023
Double outing including 2x2.75km time trials, fastest of year yet
29/1/2023
Double outing
6/2/2023
A1: Bench Press: 60/5, 70/5, 75/5, 75/5
A2: DB Rows: 30/5, 30/5, 36/5, 36/5
B1: Squats: 50/5, 60/5, 60/5, 60/5
B2: dynamic stretching
C: KB Swings: 24/10, 24/10, 24/10, 24/10
Upper body is weak. Squats being purposely kept light to avoid soreness as I race on Saturday
Other than that just nice to lift without back pain, held me back for last month on nearly all upper body movements.
7/2/2023
8 minutes erg r24
5 minutes rest
24 minutes rate build
Averaged 1:51.1 split
8/2/2023
Trap Bar Deadlifts: 30/5, 80/5, 120/5, 140/3, 150/3
8 minute core circuit
Push ups
Very limited on time
9/2/2023
6x1500m row on erg alternating r22 and r26
11/2/2023
4.5km race. 4th overall. Decent but room for improvement
12/2/2023
13km in coxless 4
14/2/2023
16 minutes r24
5 minutes rest
24 minutes rate build
Averaged 1.50.7 split
.4s split quicker despite the first interval being 8 minutes longer. Much better!
16/2/2023
Ill so failed my 5k test
18/2/2023
Double outing
19/2/2023
Double Outing
20/2/2023
Short weights session pre 5k test
A: Trap Bar Deadlifts: 80/5, 120/5, 140/5, 160/3, 120/5
B1: Lat Pulldown: 50/5, 55/5, 55/5
B2: Push Ups: 10, 10, 10
21/2/2023
5k test in 17:43.4
Lower end of content I guess but ok I guess. About 10s or so off where I want to be
22/2/2023
Gotta get consistency now to kick on
AM
60 minutes ut2 erg bike 1:57.4 split
PM
A: Squats: 60/5, 80/5, 100/5, 100/5
B1: Bench Press: 70/5, 70/5, 80/5, 80/5
B2: DB Row: 34/5, 34/5, 40/5, 40/5
C1: KB Swings: 24/10, 24/10, 24/10
C2: KB RDL: 24/5, 24/5, 24/5
Slacked off logging a bit but back on it again. Race Sunday was solid, getting closer to the faster crews now.
28/2/2023
8 minutes r 24
5 minute rest
24 minutes rate build
1:48.7 split average
Much better!