21/08/2023
AM
Win Hof
2 rounds breathing 2:24 longest retention
Cold shower 1:24
Plank 2:00 (really rubbish today for some reason, core was wobbling before 1:30)
PM
EMOM
Deadlift: 10 sets 100kg
Standing Shoulder Press: 10 sets 40kg
Pull Ups: 10 sets 4 reps first half, 3 reps 2nd half
Russian twists with skis: 8 reps twists and ski erg 10 strokes
One more day of this programme then will switch to more strength based
29/08/2023
AM
Wim hof method
2 rounds breathing longest retention 2:14
1.24 cold shower
PM
40 minutes of intervals on erg bike
Back to more traditional sessions now. Fat loss one was decent, but ready to lift heavier and work towards 200kg deadlift again
30/08/2023
A: Deadlift: 70/5, 110/5, 140/3, 160/3, 160/2, 110/3
B1: Standing Barbell Press: 20/5, 40/5, 60/5, 60/3
B2: Pull Ups: 5, 5, 5, 5
C: KB Swings: 24/10, 24/10, 24/10
D: DB Curls: 18/6, 18/6, 18/6
18/09/2023
A: Shoulder Press: 40/5, 50/5, 60/3, 60/3, 60/4
B1: KB Step Ups: 20/8, 20/8, 20/8
B2: KB Swings: 20/12, 20/12, 20/12
C1: Lat Pulldown: 56/8, 64/8, 73/8
C2: Push Ups: 15, 15, 15
19/09/2023
30 minute bike at 1:51.9 split
20/09/2023
Squats: 60/5, 90/5, 110/5, 120/3, 60/20
Chest Press: 66/8, 74/8, 79/5
Cable Row: 73/8, 79/8, 85/5
EMOM for 5 minutes
D1: Russian Twists: 8 repa
D2: Ski Erg: 10 reps
24/09/2023
A: Deadlift: 70/5, 100/3, 120/3, 140/3, 150/3, 150/3, 100/5
B1: Bench Press: 60/5, 70/5, 80/5
B2: dB Row: 34/5, 38/5, 38/5
C: Prone Leg Curl: ,32/8, 41/8, 41/8
25/09/2023
52 minute bike to Wahoo course in mountains. Averaged 200 watts per hour overall including warm up and cooldown. Main work in middle was 240-272 watts
24/10/2023
Post long travels, uninterrupted training time now
30 minutes hard effort in erg bike 1:49.4 split
Mental effort good. Pace as expected slow, but this will improve once Iām back into it
29/11/2023
30 minutes erg bike 1:56.8 split
30/11/2023
Squats: 60/5, 100/3, 100/3, 100/3, 100/3
Chest press: 66/5, 66/5, 66/5, 73/5
Cable Row: 73/5, 73/5, 79/5 79/5
PM
2km steady on erg
1/11/2023
A: Deadlift: 50/3, 90/3, 130/3, 140/3, 140/3, 140/3, 140/3, 60/3
B1: Pull Ups: 5, 5, 4
B2: Push Ups: 20, 16, 10
C: Lat Raises: 10/8, 10/8, 10/8
D: 4 minutes core circuit
Got a long road ahead, but some consistency creeping back. I predict fast progress through this month if I stay patient and consistent
3/11/2023
20 minute erg 2:06
Just steady getting comfy rowing again
4/11/2023
15 minutes ski erg
15 minutes step mill level 7
5/11/2023
Intervals:
1/3/5/7/9 minutes with 90s rest
Averaged 1:54.3 split. Started sub 1.40 pace, slowed with each interval. The 9 done at 1:58.0.
Slow as expected given lack of training, but first proper hard effort to judge from
7/11/2023
70 minutes bike 176 watts per hour 133 heart rate
Hard to be patient on the steady aerobic work, but kept it disciplined
9/11/2023
Squats: 60/5, 100/5, 100/5, 110/7
Overhead press: 40/5, 60/4, 60/4, 60/3
DB Row: 30/6, 30/6, 38/6, 38/5
14/11/2023
30 minutes erg bike recovering from cold
2:01.5 split, 195 watts per hour
Had more there, but letting chest fully clear before pushing
15/11/2023
7km erg 2:06.7 split
3x750 done sub 2, rest nice and steady
Still not 100% but cough has stopped. Once cleared I can go back in gym again
16/11/2023
20 x 200m on erg alternating r24 and R32 90s rest
1:35.7 split
18/11/2023
Cold finally clear. Time for consistency
60 minutes erg bike 176 watts per hour ut2 heart rate
19/11/2023
20x200m 1:34.3 split
Cold much clearer and 1.4s split quicker. Touch session, but moving in right direction
20/11/2023
AM
45 minute erg bike 191 watts per hour, average HR 131 ut2
PM
A: Squats: 60/5, 90/5, 110/5, 120/5, 130/3
B: High Rep Squats: 60/30, 60/30
C1: KB Swing: 24/10, 24/10, 24/10
C2 KB RDL: 24/8, 24/8, 24/8
D1:Pull Ups: 5,5,5
D2: Push Ups: 15,15,15
130kg squat felt good, more in there, means I can keep my steady progress each week
High rep squats were awful. Been a long time doing these. Very tired after for rest of session. Upper body stuff was quite weak, but all in all a positive session heading in right direction
22/11/2023
20 minutes erg steady at r20 2:02.6
Lungs fine, legs, glutes and hips very tired and sore from all the squats still.
23/11/2023
1h 9m cycle to Team Scream sufferfest video
Averaged 244 watts for whole thing which included the warm up and cooldown.
26/11/2023
A: Deadlift: 70/5, 110/3, 110/2, 140/2, 140/2, 160/2
B1: DB Step Ups: 16/8, 16/8, 16/8
B2: Box Jump: 3,3,3
C: Bench Press: 60/8, 80/5, 90/3, 60/8
D: DB Curls: 16/8, 18/6, 20/4, 12/21s