Rowing, Strength and All Round Athleticism

Training Training Logs
781

First time in a while I have been slack with logging. Gotta sort it!

8/2/2024

10x300m competition erg relays. Did most at 1:34 split

10/2/2024

60 minutes bike 1:59?8 split

11/2/2024

12x500m 1m40s rest at 1:46.1 split

12/2/2024

Lunch:
A: Squats: 60/8, 100/8, 120/8, 140/8, 100/8
B1: Bench Press: 60/5, 70/5, 80/5, 90/5
B2: DB Row: 30/5, 35/5, 40/5, 45/5
C1: Gym Ball Hamstring Curls: 8,8,8
C2: Ab Wheel Rollouts: 10,10,10

PM

20 minutes erg 2:04.8 split

13/2/2024

57 minute cycle to Butter Sufferfest video

782

15/2/2024

12x500m erg 1m40s rest at 1:45.2 split. Nearly a second split faster and more in the tank!

16/2/2024

30 minutes erg bike steady around 1:56 split

Double session tomorrow then hopefully give the 12x500m a go again

783

17/02/2024

AM
2x16mins on erg r18 at 2:05.8 split

Just nice and easy

Lunch:
A: Deadlift: 70/3, 120/3, 170/3, 190/1, 200/1, 200/1, 200/1
B1: Standing Barbell Press: 50/5, 60/5, 70/5
B2: Pull Ups: 8,8,7
C: Sled Drag in to Push: weight 150kg today 2 sets of 4 lengths (10m)

784

18/02/2024

12x500m 1:40 rest. Averaged 1:44.1

Coming down nicely!

785

19/02/2024

Slight pain in my knee so being careful

A: Squats: 70/5, 100/5, 120/5
B1: Barbell Row: 60/5, 80/5, 80/5
B2: Push Ups: 20,20,20

Deload day

20/02/2024

Rest day. Felt pretty drained

21/02/2024

AM

30 minutes erg bike at 1:55.5 split

22/02/2024

Slightly under weather so took off

23/02/2024

30 minutes erg bike 1:50.9 split. Much better

Mileage was low and managing knee pain, but got through it!

25/02/2024

AM
4 x500m
4 x 400m
4 x 300m
4 x 200m
4 x 100m
1:15 rest between each interval. Averaged 1:40.1 split and reached into 1:22 and last 2 100m sprints.

PM
20 minutes yoga. Adding this as niggling pains and tightness been hindering me this past week, so logging mobility work. Focused on hip opening and definitely better for it. Lot learned this week, but food is prepped for next week and back in to it.

786

26/02/2024

AM

A: Shoulder Press Ramping: 20/8, 40/5, 60/2, 70/2, 75/2
B: Shoulder Press Clusters: 65/3, 65/3
C: Shoulder Press Speed Reps:40/5, 40/5
D1: Barbell Row: 60/5, 80/5, 80/5
D2: Prone Leg Curl: 30/8, 30/8, 30/8
E1: Sandbag Carry: 50/20m, 50/20m, 50/20m, 50/20m
E2: Sled Push: 150/10m, 150/10m, 150/10m, 150/10m
E3: Sled Drag: 150/10m, 150/10m, 150/10m, 150/10m

PM
75 minutes erg bike at 1:59.3 split

787

29/02/2024

500m 1:46.2
1.30 rest
750m 1:48.0
1.30 rest
500m 1:45.5
4m rest
12m r24 1:51.4
4m rest
375m 1:37.3
1.30 rest
275m 1:31.2
1.30 rest
175m 1:26.5

3/03/2024

30r20 row at 1:58.3 split

Shows I can do longer stuff, just need more of it.

All in all a couple of ok sessions. But first week I have missed too many, so time to rectify that.

4/03/2024

AM
A: Barbell Press: 40/2, 50/2, 60/2 70/2, 80/1
B1: Lat Pulldown: 73/5, 80/5, 80/5, 80/5
B2: Box Jumps: 3,3,3,3
C1: Gym Ball Leg Curls: 10,10,10
C2: Ab Wheel Rollouts: 10,10,10
D: 8 lengths as quick as possible prowler push into drag

80kg has not been done in a long time overhead. Just my back cramped trying to get the 2nd. Still ok session overall

PM
50 minute bike at 1:52.8 split

788

6/3/2024

A: Deadlift: 70/5, 120/3, 170/3, 190/3, 120/3
B1: Pull Ups: 7,7,7
B2: Dips: 10,10,10

Deadlifts were solid.

Dips really lost it, but will get back in. Got some weight to lose for sure to make bodyweight stuff better.

7/3/2024

Repeat of last weeks erg and another step on

500m 1:44.6 split
1.30 rest
750m 1:45.4 split
2 rest
500m 1:44.8 split
4 minutes rest
12 minutes r24 at 1:49.9 split
4 minutes rest
375m at 1:33.3 split
1.00 rest
275m at 1:31.0 split
1.00 rest
175m at 1:30.0 split

1:45.9 average for whole thing. Good step on

11/3/2024

AM
A: Squats 60/3, 60/3, 80/3
B1: Bench Press: 60/5, 80/5, 90/5
B2: Cable Row: 60/5, 75/5, 82.5/5
C1: Gym Ball Leg Curl: 10,10,10
C2: Hollow Rocks: 10,10,10
C3: Ab Wheel Rollouts: 10,10,10
D1: Sled Pull: 175/20m, 175/20m
D2: Sled Push: 175/20m, 175/20m
D3: Farmers Walks: 47.5/20m, 67.5/20m

Solid session other than squats, but knee is pretty dodgy still

PM
60 minutes bike 194 watts per hour

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789

12/3/2024

3x6 minutes 90s rest, at 1:51.6 split r20,22,24

500,750,500 at 1:45.9 split

Then 4x175m sprints

16/3/2024

30 minutes bike at 1:46.6 split (289 watts per hour)

Decent effort today. Had a tough time with work, but getting back on top. Knee not 100% but less aggravated than it was

790

27/3/2024

Knee pain still a problem, but did some rehab exercises in warmup and following knees over toes guy on YouTube, making sled drags a key part of my routine and good substitute for squats during recovery

Leg Curl: 40/5, 40/5, 40/5, 40/5
Sled Drags: 150/20m, 150/20m, 150/20m, 150/20m
Bench Press: 60/5, 80/5, 90/3
Cable Row: 75/5, 85/5, 95/4
DB Curls: 20/6, 22.5/4, 25/3, 12.5/21s

791

29/03/2024

20 minutes erg bike 1:47.8 split 279 watts per hour

792

30/03/2024

20 minutes row on erg 1:59.3 split

Blew on 2nd one

31/03/2024

4x3 minutes r18,20,22,24 2m rest
4m rest
3x750m 2 minutes rest (all sub 1:45)
4m rest
5 x 1 minute sprint 1m rest

1:45.2 average for 7077m

PM
7km hike

01/04/2025

AM
A: Knee rehab
B: Squats: 60/5, 80/5, 100/5, 100/5 (keeping it easy and seeing how knee is, but nice to be back at 100kg)
C1: Cable Row: 75/5, 82.5/5, 90/5
C2: Handlebar Push Ups: 15,15,12
D1: Sled drag: 150/10m 150/10m, 150/10m, 150/10m
D2: Sled push: 150/10m, 150/10m, 150/10m, 150/10m

Hoping knees ok tomorrow and can beging training fully again

PM
2 x 20m row on erg r18 2:03.3 split

793

Nice weekend away last weekend, but fully on it now. Even have a competition lined up in May.

9/4/2024

10km bike at 1:48.9 split

10/04/2024

30 minutes bike 1:56.6 split bit more steady

Slack of me to miss weights

11/04/2024

15x300m sprints 90s rest at r24

Averaged 1:38.5 split, keeping average at 24 strokes a minute

12/04/2024

40 minutes bike steady at 180 watts. Solid build, but got to get the minutes up at this low intensity

13/04/2024

A: Deadlift: 70/5, 120/5, 170/3, 170/2, 170/2
B1: Bench Press: 60/5, 80/5, 80/9
B2: Lat Pulldown: 72.5/5, 80/5, 80/7
C1: KB Step Up: 24/10, 24/10, 24/10
C2: KB Swing: 24/10, 24/10, 24/10

14/04/2024

Erg session split into 3 parts.

3km r20 at 1:50.9 split
800m r24 at 1:37.8 split
2 x 400m r24 at 1:36.3 split

794

Thatā€™s a awesome split! I just hit a PR on my 2k time at 7:19. Trying to break sub 7 is hard.

795

@taylortooswift thanks. Itā€™s moving in right direction.

Congrats on the PR. 2k time will come down if you put a bit of focus on it. Looked at your log and you have solid strength base. Main things I would say to step it up is balancing aerobic work with sprint work, working on technique (a lot of non rowers donā€™t get coaching in how to utilise the right muscles, get the length you are capable of and utilise your hips properly to accelerate). The last thing is all mindset, 2k is a painful distance

15/04/2024

AM
So knee still niggly and I had a shooting pain in my shoulder, so had to keep things limited today.

A1: Sled Drag: 5 x150/10m,
A2: Sled Push: 5 x 150/10m
B2: Knees over toes lunges: 15/5, 15/5 15/5 (5 each leg)
B2: DB RDL: 45/5, 55/5, 60/5
C1: Overhead Press: 50/3, 50/3 (not happening)
C2: Cable Row: 67.5/5, 75/5

PM
3 x 20 minutes steady rowing on erg 90s rest at 2:05.8 split r17

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796

16/04/2024

20 minutes bike 231 watts per hour

17/04/2024

A: Deadlift: 70/5, 120/3, 120/3, 170/3, 190/1, 200/1
B1: Lat Pulldown: 72.5/5, 80/5, 87.5/5
B2: Bar Push Ups: 15.15, 10 (these are so much harder than normal ones)
C1: Hollow Rocks: 12,12
C2: Ab Wheel Rollouts: 10,10
C3: Ski Erg: 200m, 200m

797

18/04/2024

Intervals row on erg:

4x500 2m rest
3x 1km 2m rest
10x200m 90s rest

All done in one go with intervals variable

500s were done around 1:42.5ish
1ks I managed 2 under 1:45 and one at 1:45.8
200s started around 1:37 and knocked down to 1:34s.

798

20/04/2024

60 minutes bike 202 watts per hour

21/04/2024

3km r20 at 1:50.5
2x400m at 1:35.5 split

Messed up the 800 :frowning:

22/04/2024

A: Sled Drags: 150/40m, 150/40m, 150/40m
B: knees over toes lunge: 15/5, 15/5, 15/5
C: Squats: 60/5, 100/5, 110/5, 120/5
D1: Pull Ups: 10,8,6
D2: Handlebar Push Ups: 15,15,12

23/04/2024

15 minutes bike 303 watts per hour then blew up

Really struggled last few days, but great news to squat again without knee pain. Sled drags and knees over toes lunges have helped rehab

24/04/2024

A: Deadlift::70/5, 120/3, 170/3, 170/3, 170/3
B: Leg Curls:'50/5, 50/5, 50/5
C1: Ab Wheel Rollouts: 10,10,10
C2 KB Swings: 24/10, 24/10, 24/10
D1: Sled Drags: 150/20m, 150/20m. 150/20m
D2: Sled Push: 150/20m, 150/20m, 150/20m

25/04/2024

Row on erg

3x 1km at 1:59.2 split r18 90s rest
2.5km at 1:50.5 split
4m rest
5x 300m working from 1:39 to 1:31 pace

Again really tired today

799

26/04/2024

40 minutes bike 181 watts per hour

Nice and steady

28/04/2024

2 minutes rest between each row:
4m at 1:44.2 split
3m at 1:43.8 split
2m at 1:41.6 split
1m at 1:35.8 split

Then short break

1500m at 1;52.8 split

Short break

3x45s with 90s rest at 1:28.9 split

Much better today even if 1500 tailed off a bit

29/04/2024

AM
A1: Sled Drag: 150/30m, 150/30m, 150/30m
A2: Sled Push: 150/30m, 150/30m, 150/30m
B: Squats: 60/3, 100/3, 110/3, 120/3, 130/3
C1: Pull Ups: 10, 8, 6
C2: Standing Shoulder Press: 50/5, 60/5, 70/1

PM
30 minutes bike hard effort 290 watts per hour 1:46.4 split. Much better again and knee felt ok on squats

30/04/2024

20 minutes steady erg at 2:04.1 split. Felt tired and calorie deficit has been heavy past 2 days

01/05/2024

A1: Sled Drag: 150/30m, 150/30m, 150/30m
A2: Sled Push: 150/30m, 150/30m, 150/30m
B1: Ab Wheel Rollouts: 10,10,10
B2: KB Swings 24/10, 24/10, 24/10
C: Complexes: 6x40kg of Deadlift, RDL, Barbell Row, Shoulder Press, Squat
D: DB Curls: 17.5/6, 22.5/4, 22.5/4

Bit of a fun session and something different and as been in a strict calorie deficit, whilst pushing hard with rowing, cycling and weights.

On reflection, erg splits down a good few seconds, watts on the bike up at least 20 or so watts, deadlift up from 170kg to 200kg. Squats only hindered by knee injury, but pretty much back to where they were at New Year

02/05/2024

2.30 rest between each interval
10m at 1:54.5 split
8m at 1:52.2 split
6m at 1:49.4 split
4m at 1:48.4 split
2m at 1:43.4 split

Solid session overall, especially as my attic where my erg is was really hot and humid today.

Got to repeat this session twice to build consistency ahead of a competition on the 18th

800

Slack on logging again

9/5/2024

Repeat of last weeks row 2.30 rest between each

10m 1:53.9 split
8m 1:51.7 split
6m 1:49.1 split
4m 1:48.1 split
2m 1:38.8 split

Total 8145m 1:50.4. decent step on

10/5/2024

4m 1:44.5 split
2m rest
3m 1:42.5 split
2m rest
2m 1:40.6 split
2m rest
1m 1:38.6 split

Practice for next weekā€™s indoor comp

6 minutes 1:54.9 split. Gotta work on the longer pieces in 2nd event

1 minute 1:26.6 split

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