Rowing, Strength and All Round Athleticism

Training Training Logs
721

02/05/2023

Wim Hof Method

2 rounds of breathing, longest retention 2:19
1 minute cold shower
Plank 2:40
AM

20 minutes steady on erg 2:01.4 split r18

PM

30 minutes on treadmill, 20 at a run 10kph on 1.5 incline, then brisk walk

03/05/2023

Wim Hof Method

2 rounds breathing, longest retention 2:39
Cold shower 1:30

AM

55 cycle to Sufferfest video The Attacker, 5 X 6 minutes intervals building into strong finishes.

PM
A: Deadlift: 70/5, 110/4, 130/4, 150/4, 150/4, 110/5
B1: Pull Ups: 6, 7, 6
B2: Push Ups: 15, 15, 15
C: 21s Db Curl: 14/21, 14/21

Hello some consistency finally. Hamstrings pinching a bit and naturally tired after double sessions again, but finally training properly again

722

Do you mind explaining or linking to an explanation of these tests?

723

@vision1 sure. It is explained here https://support.wahoofitness.com/hc/en-us/articles/360021387420-Learn-about-4DP

So it was tough doing all in one session but got to see where my strengths lie in terms of being sprinter, short distance, FTP test etc.

The 5 minute test was one I excelled in comparatively, so key for me to work my aerobic base. However, my lack of focus in weights room is obvious, I want my max watts over 1000 comfortably so got a plan going forward now.

2 Likes
724

7/5/2023

58 minutes cycle to The Defender Sufferfest video

8/5/2023

A1: KB Swings: 20/10, 20/10, 20/10
A2: KB RDL: 20/5, 20/5, 20/5
A3: Goblet Squats: 20/10, 20/10, 20/10

B1: Squats: 60/5, 100/5, 100/5, 120/4

C1: Bench Press: 50/8, 70/8, 75/8
C2: Db Row: 28/5, 38/5, 38/5

D1: DB Curls: 18/8, 20/6, 20/6

725

10/05/2023

48 cycle to Sufferfest video

11/05/2023

AM
15 minute erg light

PM
35 minute run on treadmill

20@10kph, 10@11kph, 5@12kph

Much improved

726

Did you test it the same way they explain it in the 1 hr test?
2x 5 second sprints (peak power)
5 minute test (MAP)
20 minute test (FTP)
1 minute final (AC)
w/ warm up and minor rests between? It sounds absolutely brutal.
Was it rowed or biked?

727

@vision1 yes I followed along to the video on the app. Wasnā€™t too bad after the sprints, but after the 5 minutes MAP I questioned if I could do the 20 minute FTP. Survived it though and will go in more confidence next time
All on bike, I have a concept 2 bike which has Bluetooth to link up to app.

13/5/2023

A1: Military Press: 40/5, 50/5, 60/3, 60/3, 62.5/1, 50/5
A2: Plyometric Push Up: 3,3,3,3,3,3

B1: Seated Cable Row: 73/8, 79/6, 93/4
B2: Chest Press Machine: 52/10, 59/8, 67/8

C1: Goblet Squats: 24/5, 24/5, 24/5
C2: KB Swings: 24/10, 24/10, 24/10

1 Like
728

14/5/2023

AM
8 minutes erg r22
2 minutes rest
6 minutes erg r24
2 minutes rest
4 minutes erg r26
2 minutes rest
2 minutes erg r28

Averaged 1:51.5 split

PM

12km hike

15/05/2023

A: Squats: 50/5, 80/5, 100/3, 120/3 130/3, 100/5
B1: Pull Ups: 7,7,6
B2: Dips: 14, 14, 9
C: DB Curls 21s: 14/21, 14/21
D: Ab Wheel Rollouts: 10,10,10

Squats up 10kg and felt easier. Bodyweight movements still struggling. Probably because I am fat, but nutrition is on track now.

Finally got energy to fit some core work in.

1 Like
729

17/05/2023

Wim Hof Method
2 rounds of breathing longest retention 2:17
Cold shower 1:00

AM
20 minutes on the bike with 12 minutes at 1:49.5 split

Couldnā€™t get going this morning

PM

A: Deadlift: 50/4, 90/3, 120/3, 150/3, 170/3, 130/3, 90/10

B1: Cable Row: 73/8, 86/8, 93/5
B2: Push Ups: 22, 25, 24

C1: Arnold Press: 16/6, 16/6, 16/6
C2: Db Curl: 16/6, 16/6, 16/6

170kg for 3 is step up for Deadlifts, cable rows decent and my reps increasing on bodyweight exercise.

Moving forward bit by bit. 200kg should not be too far off

730

19/05/2023

AM
12km walk

PM
48 minutes bike to Giro stage 1 video on wahoo

21/05/2023

Erg free rate all done in one go

3 X 500 90s rest under 1:42 split
3 X 400 90s rest under 1:40 split
3 X 300 90s rest under 1.37 split
3 X 200 60s rest under 1.35 split
3 X 100 60s rest under 1:28 split

Averaged 1:37.4

22/05/2023

60 minutes steady erg bike 2:01.5 split keeping heart rate under 140

Mostly under 2 minutes for the middle 50 in between warm up and cool down

1 Like
731

27/05/2023

Wim Hof Method
2 rounds breathing longest retention 2:02
Cold shower 1:00

1 hour 42 on erg bike to Blender Sufferfest video

28/05/2023

1k on erg 2:30 rest
Each interval then decrease by 100m and rest decreases by 15s

1:48.5 split but really blew hard after hitting 1:43 on first one. Legs felt shot from the tough bike yesterday

29/05/2023

De load week

Squats: 60/5, 90/5, 100/3, 110/3
Bench Press: 60/8, 70/8, 70/8
DB Row: 34/8, 34/8, 34/8

1 Like
732

30/05/2023

AM
Wim Hof Method:
2 rounds breathing longest retention 2:39
Cold shower 1:00

PM
2 X 20 minutes ut2 on erg at 2:06.8 split

Really slow now to hold under 150 heart rate. Hopefully a few weeks sees this efficiency improve

733

31/05/2023

AM
70 minutes ut2 on erg bike 1:59.8 split

PM
8km in double. Missed being on the water

01/06/2023

5x200m sprints 1 minute rest 1:28.7 split

10 minutes rest

1500m at 1:44.1 r28
6 minutes rest
1000m at 1:43.5 r28
4 minutes rest
500m at 1:33.5 free rate

1:42.1 overall for longer pieces

Pleased with this, much faster on 1500 than I expected this stage

03/06/2023

9km in coxless 4

734

Realy nice splits, especially on the longer pieces. What damper setting do you use? I usually have it between 120-130, and except for herd sets/ time trials, row strapless, especially on all of my u2 and u1 pieces.

735

@Markdavid itā€™s getting there bit by bit. No health issues apparent anymore, itā€™s just keeping discipline

Usually 115 for pretty much all pieces. Itā€™s what our coach prefers to stop people monging it on the erg and apply force through footplate well and accelerate

1 Like
736

05/06/2023

AM
48 minutes cycle to Sufferfest video Revolver

PM
Very short on time in evening

Deadlifts: 60/5, 100/5, 130/3, 150/3, 170/3, 100/3
Chest Press: 63/8, 63/8, 63/8
DB Curls: 16/8, 18/6, 18/6

06/06/2023

34 minutes run. Not sure on distance as GPS didnā€™t pick up properly on my Garmin

07/06/2023
Lot of pain in the legs, running is hard

09/06/2023

Squats: 60/5, 110/3, 120/3, 130/3, 140/4, 100/3
Lat Pulldown: 76/8, 76/8, 76/8
Triceps pushdown: 27/8, 25/8, 23/8
DB Curl: 16/8, 18/6, 20/4, 22/3
5 minute core circuit

Actually enjoying doing some bodybuilding lifts. Not done these types of sessions for ages. But it has been fun to change up from strictly athletic performance exercises

11/06/2023

5 X 200m sprints on erg 1:29.6 (so much harder on my own)

10km erg bike 259 watts per hour

5 minute ice bath

Still keeping up with wim hof method most days, should record it agin

737

23/06/2023

80 minute ut2 erg bike 1:58.9 split

25/06/2023

20 minutes treadmill
20 minutes step mill

26/06/2023

AM
16.4km walk

PM
2x20 minutes ut2 erg r20 2:02.9 split

28/06/2023

Sprint erg
4x500m 2 minute rest sub 1:45
4x400m 1:30 rest sub 1:42
4 X 300 1 minute rest at 1:36

02/07/2023

AM
49 minutes cycle to Revolver Sufferfest (16x1 minute intervals)

PM

Squats: 60/5, 90/30, 110/3, 130/3
Chest Press: 86/5, 93/5, 100/5
Cable Row: 76/5, 83/5, 83/5
dB Curls: 14/21, 14/21

Short weights session, plenty left there. Just tired from the morning intervals

738

20/07/2023

Running club track work.

Long warm up then

5 X 2 minutes hard 2 minutes light (pace went 3.55/km to 4.30km)
10 minutes rest
5 X 2 minutes hard 2 minutes light (pace went 4.30/km to 5/km as I tired)

21/07/2023

2 X 20 minutes recovery cycle

22/07/2023

Cycle to power station Sufferfest video.

49 minutes with hard intervals low cadence

24/07/2023

New programme EMOM

RDL: 10 sets 80kg
Pull Ups: 5 sets of 5 (meant to be 10 but tweaked lat last week)
Z Press: 10 sets with 16kg DBs
Russian Twists: 10 sets of 7 followed by 10 strokes on ski erg

Tough session. Lot lighter but more conditioning focused. This will ramp up with more difficulty and more exercises in the rest period.

25/07/2023

Warm up then 20 minutes hard on erg bike 1:47.8

Solid with more in tank

26/07/2023

2 X 20 minutes on erg 2:04.1 split

739

11/08/2023

Logging has slipped again actually had some solid sessions too. Win hof method, phone down by 9pm and logging my training is part of 3 good habits I want to keep going forward

Wim hof:

2 rounds breathing, longest retention time 2.33
1 minute cold shower
Plank: 2.35

Lunch:
10 minute erg. Could not get into rhythm at all

PM
Another conditioning session, 2 and a bit more weeks of this, then I will go heavier again.

EMOM
Squats: 10 sets 80kg
Pause Bench Press: 10 sets 50kg
Lat pulldown: 10 sets 59kg
dB Curls 18kg to finish

740

13/8/2023

Long hike in the hills, decent amount of elevation

15/8/2023

4 X 10 minutes erg r22 3 minutes rest at 1:55.7 split

16/8/2023

70 minutes bike 1:59.3 split

19/8/2023

AM

2 X 20 minutes erg 2:02.7 split r18

2nd session
7.5km run 45:15

20/8/2023

14x 2 minutes intervals on erg at 1:49.8 split 90s rest. First 3 r20 then rate increased by 2 each 3 intervals (last 2 were 28 and free rate)