27/11/2023
30 minutes erg bike 1:57.7 split
28/11/2023
Squats: 60/5, 100/5, 120/5 tweaked my back
Prone leg curl: 36/8, 36/8, 36/8
Lat Pulldown: 79/8, 86/6, 86/5
Shoulder Press Machine: 45/5, 50/5, 50/5
Managed to salvage something. Thankfully I don’t think it’s too bad. Just switched to machines after tweaking it. Annoyingly 120kg felt really good, was hoping to take up to 140 and 150 next week.
30/11/2023
Warm up
2k r16 1:54 (surprisingly hard)
5 x 200m 90s rest sub 1:30
5/12/2023
18 minute bike 252 watts per hour
Blew up today. Still in holiday mode, but one to bounce back from
7/12/23
3x400 r24
3x300 r27
3x200 r30
3x100 r33
1km r16
400
300
200
100
1 minute rest between each interval. 5km in total at 1:41split.
8/12/2023
Sports massage. Did wonders for tweak in my back. Should try fit in more often.
10/12/2023
Short and sharp session today due to time
A: Squats: 60/3, 100/3, 120/3, 130/3, 140/3
B1: Bench Press: 60/8, 80/5, 80/5
B2: DB Row: 30/6, 38/6, 38/6
Elbow felt slightly dodgy. Probably didn’t warm-up enough on bench. Happy to squat 140kg again and plenty left in tank too. 150kg will be done for reps before Christmas.
11/12/2023
AM
60 minutes erg bike steady at 1:58.9 so I’ll it
PM
15 minutes of yoga
19/12/2023
30 minutes bike at 266 watts per hour
24/12/2023
2k
1.25k
750m
4x300m
Erg group session. Averaged quite poor lungs not working too well
Merry Christmas everyone!
27/12/2023
A: Deadlift: 40/3, 70/3, 100/3, 120/3, 130/3, 150/3 (Felt plenty more there)
B1: Strict OH Press: 40/5, 50/5, 60/5, 60/3
B2: Pull Ups: 5,5,5,5
C: DB Curl: 15/8, 20/4, 10/21s
Decent little session. Hamstrings hip tight from all travelling and post Christmas dinner food coma, but pleased with my plan going forward
28/12/2023
33 minute cycle to Recharge from Christmas video.
Mix of steady and few intervals to get back in. Top end at 430 watts per hour. Averaged 211 overall
Happy new year
1/1/2023
8km walk to take advantage of rare decent weather and shake off hangover
2/1/2023
55 minutes on erg bike to sufferfest video The Angel (10 minutes over and unders, plus 3x8 minutes hard climbs)
235watts per hour average including the warm up and cool downs in that.
Weights and more aerobic work tomorrow
3/1/2024
AM
A: Squats: 60/5, 100/5, 120/5, 130/5, 140/4
B1: Bench Press: 60/6, 80/5, 90/5
B2: DB Row: 30/6, 40/5, 42.5/5
C1: Prowler push: 20m, 20m, 20m 20m
C2: KB Swings: 20/10, 20/10, 20/10, 20/10
Decent session back in. Pleased with 140kg squats, bench is still weak. Conditioning had room for improvement
PM
15 minutes stepmill level 8
15 minutes ski erg 2:50ish split. This was hard
Started well this year, all about consistency and discipline.
Plan is row tomorrow and deadlift session Friday. Weights volume will increase just don’t want killer soreness to last for days
4/1/2024
AM
20 minutes hip yoga
PM
Unfinished row. Got 16 minutes in at 2:07.1
Very poor mileage for that speed and low heart rate.
Lessons learned: hydrate more this definitely effected me and foam roll, let a knot in my trap bother me way too much.
No need to dwell though, it’s been an ok start this past week
5/1/2024
Focus today on conditioning, explosive work and accessory work. Nothing too heavy
A: Trap Bar Jump: 47.5/3, 47.5/3, 47.5/3, 47.5/3
B1: RDL: 45/8, 45/8 45/8
B2: Ab Wheel Rollout: 10,10,10
C1: Farmers Walk: 67.5/10m. 67.5/10m, 75.5/10m
C2: Sled Drag: 150/5, 150/5, 150/5
C2: Sled Push: 150/5, 150/5, 150/5
Decent little session. All set for deadlift tomorrow
7/1/2024
Erg intervals
2x500m warm up
2x1km 1:53 then 1:51 split
3*500m r27 2 minutes rest at 1:41 split
500m r20 hard averaged 1:48.6 split
Power there. Aerobic still lacking, but a step on.
8/1/2024
A: Squats: 60/5, 100/5, 120/5, 140/5, 150/4, 60/25, 60/25
B1: Bench Press: 60/5, 80/3, 80/3, 90/3, 90/3
B2: DB Row: 30/5, 40/3, 40/3, 42.5/3, 42.5/3
C: 4 rounds fast as possible 150kg sled drag into prowler push
PM
90 minutes bike at 1:59.2 split
10/1/2024
A: Deadlift: 60/3, 100/3, 130/3, 160/2, 180/2, 180/1
B1: Standing Barbell Press: 50/3, 60/3, 65/3, 65/3
B2: Pull Ups: 6,6,6,5
C: 4 minutes core circuit
11/01/2024
8 x750m sprints on erg. 2 minute rest starting r18 and upping rate by 2 each interval so last at 32
Averaged 1:51.0
A way off fitness wise judging by that but r30 and 32 wiped me out.
13/01/2024
No training but went for long walk. 15k steps done
14/01/2024
Gauntlet (session split into 3 stages) on rower:
500m averaged 1:49.5 then 2m rest
750m averaged 1:49.0 then 2m rest
500m averaged 1:43.7 then 5m rest
6 minutes averaged 1:53.4 r20 then 2m rest
4 minutes averaged 1:49.8 r24 then 2m rest
2 minutes averaged 1:44.7 r26 then 5m rest
375m averaged 1:37.7 then 2m rest
275m averaged 1:29.4 then 2m rest
175m averaged 1:24.1
1:47.1 in total
Better today. Will hit this next Sunday morning see if I can break sub 1.46
16/1/2024
7 x 750m r24 at 1:49.1 split.
First six done at 1:47s then blew
17/1/2024
AM
A: Deadlift: 60/5, 100/3, 130/3, 130/3, 130/3
B1: Standing Barbell Press: 40/3, 50/3, 60/3, 60/3, 60/3
B2: Pull Ups: 3,3,3,3,3
C2: Ab Wheel Rollouts: 10,10,10
C2: KB Swings: 24/10, 24/10, 24/10
Light reload this week.
PM
45 minutes bike 221 watts per hour
17/1/2024
Same as last week 8x750m erg starting r18 2 minutes rest then up rate by 2 each interval
1:50.4 average. Honestly just the r30 and R32 that is killing me. Don’t have fitness to hold it yet
20/01/2024
15 minutes gentle erg and stretching
21/01/2024
Repeat of last weeks row, but 1.6s quicker overall on average
500m 1:44.7 split r26 2min rest
750m 1:45.2 split r26 2min rest
500m 1:42.6 split r26
5min rest
6min at 1:51.5 split r20 2min rest
4min at 1:49.8 split r24 2min rest
2min at 1:42.9 split r26
5min rest
375m 1:36.4 2min rest
275m 1:30.5 2min rest
175m 1:27.1
Averaged 1:45.5 overall for 5863
22/01/2024
AM
A: Squats: 60/5, 100/5, 120/5, 140/5, 150/6, 60/30, 60/30
B1: Bench Press: 60/5, 80/3, 90/3, 90/3
B2: DB Row: 30/5, 40/3, 45/3, 45/3
C: 10 lengths sled push quick as possible
23/01/2024
Got 38 minutes cycling through 9 hammers sufferfest video
Leg soreness for better of me
24/01/2024
A: Deadlift:'60/3, 100/3, 140/2, 160/2, 180/2, 190/2
B1: Standing Barbell Press: 50/3, 60/3, 65/5
B2: Pull Ups: 6,6,6
C1: Ab Wheel Rollouts: 12,12,12
C2: KB Swings: 20/10, 20/10, 20/10 (explosive as possible)
200kg deadlift will be pulled again soon. Then onwards and upwards
25/01/2024
Finally completed the 8x750m 2 min rest with all rates hit. Averaged 1:49.4 split and 1:40.0 in last one at r32
27/01/2024
AM
45 ut2 erg bike at 1:58.7 split. HR averaged 129
PM
A: Trap Bar Jumps: 37.5/3, 37.5/3, 37.5/3
B1: Box Jumps: 3,3,3
B2: Step Ups: 32/8, 32/8, 32/8
C1: Prone Leg Curl: 36/8, 41/8, 41/8
C2: Hamstring Stretches
D1: DB Curl: 18/8, 20/6, 22/4
D2: Narrow Grip Push Ups: 10,10,10
28/01/2024
Another step on with this, 0.3s improvement. 1:45.2 average
500m 1:43.7 2min rest
750m 1:44.4 2min rest
500m 1:41.9
5min rest
6min 1:50.9 r20 2 min rest
4min 1:53.6 r24 2 min rest (blew on this one)
2min 1:40.6 r26
5min rest
375m 1:34.6 2min rest
275m 1:27.6 2min rest
175m 1:25.4
29/01/2024
Hips super tight today, my own fault not prioritising mobility work. Struggled with squats and felt knees and back straining
A: Squats: 60/5, 100/5, 120/3, 130/3
B1: Bench Press: 60/5, 80/3, 90/3, 90/3
B2: DB row: 30/5, 40/5, 45/3, 45/5
C1: Sandbag Carry: 30/10m, 50/10m, 50/10m
C2: Sled Drag and then push: 10m, 10m, 10m
C3: Farmers Walk: 67.5/10m, 67.5/10m, 67.5/10m
31/01/2024
60 minutes erg bike at 1:48.5 split (274 watts per hour)
Solid pace today and had more there too. Certainly wasn’t in ut2 zone
1/2/2024
It’s getting there
15x300m row 90s rest. Averaged 1:36.3 split.
Most done at 1:37.3 until last 3 I went for it
AM
30 minutes 80rpm+ on erg bike just light pressure recovery
PM
A: Deadlifts: 60/5, 100/3, 140/3, 160/2, 180/2, 200/2
B1: Standing Barbell Press: 50/5, 60/5, 70/3, 75/2
B2: Pull Ups: 7,7,7,3
C1: Ab Wheel Rollouts: 10,10,10
C2: KB Swings: 20/12, 20/12, 20/12
D: 2 x 8 lengths doing sled push into sled pull