Rowing, Strength and All Round Athleticism

Training Training Logs
801

Comp was bit of a shocker, but at least I got back competing.

Felt slightly off on the day and just did not get hyped for the 12 minute.

Redeemed myself a little in the last event with a 1:24 average in the 1 minute sprint.

Anyways had a holiday after and refocusing now.

GOALS:
Short term:
Deadlift more than 200kg (hit 200 a few times this year, but have mental block there I need to get over)
Hit a sub 6.45 2k
Bench 100kg

Medium term:
Lose 15kg and get back in shape
Get back on the water for some sort of competition if I can find a club

27/05/2024

AM
A1: Sled Drag: 150/20m, 150/20m, 150/20m
A2: Sled Push: 150/20m, 150/20m, 150/20m
B: Squats: 60/5, 100/5, 110/5, 120/5
C1: Bench Press: 60/5, 70/5,:80/5
C2: DB Row: 30/5, 40/5, 40/5
D1: Prone Leg Curl: 35/12, 40/8, 45/6
D2: Hamstring mobility and stretching
E: Core Circuit: 1m ab wheel rollouts, 1m plank, 30s hollow rocks, 30s flutter kicks

Knee ok, more in tank other thank core which has really gone downhill, but I will get there

PM
1 hour erg bike 209 watts per hour

Solid first day back in, food prep done too

1 Like
802

5/7/2024

20 minutes bike 252 watts per hour

Not fast but back on it after sickness bug

803

6/6/2024

8x500m sprints 2m rest at 1:45.1

Plenty more in tank, but strength coming back

Finished with a 300,200,100 sprint 45s rest hitting into 1:20s

7/6/2024

48m bike to power station sufferfest video

Key bits of work ranged 275-340 watts per hour
Averaged 230 with warm up and rest intervals included

Much better today

804

15/6/2024

45 minutes bike at 207 watts per hour

17/6/2024

10 minutes bike at 327 watts per hour

18/7/2024

2 x 20 minutes erg at 1:58.7 split r 20 2 minutes rest

805

27/06/2024

Light session as I have slacked heavily on weights

A: Squats: 60/5, 70/5, 90/5, 90/5
B1: Bench Press: 60/6, 70/6, 70/6
B2: DB Row: 30/6, 30/6, 30/6

Quick and light, plenty more there, more just being careful not to have too much soreness

28/06/2024

Interval erg
3x400
3x300
3x200
3x100
1km r16
400
300
200
100
1 minute rest on all averaged 1:41.2 split

Ok session

29/06/2024

Fasting day
45 minutes bike 1:57.8 split. Happy with how easy this went on empty stomach

30/06/2024

Sprint erg
100,200,300,200,100 1:15 rest
2.30 rest
250,500,750,500,250 1:30 rest
2:30 rest
100,200,300,200,100

Averaged 1:34.8 split. Starting to pick up pace again. Slowest interval was 750 which was done in 1:41.9 split

806

Couple of light sessions done on my week off in a basic garage gym on holiday

Now fully back on it!

7/7/2024

60 minutes erg bike 1:59.7 split

8/7/2025

AM
A1: Sled Push: 150/20m, 150/20m, 150/20m
A2: Sled Drag: 150/20m, 150/20m, 150/20m
B: Squats: 60/5, 80/5, 100/5, 120/5
C1: Bench Press: 60/8, 70/8, 80/8
C2: DB Row: 30/8, 35/8, 40/8
D1: RDL: 40/6, 40/6
D2 Hamstring mobility and stretching

PM
2x12 minutes on bike 291 watts per hour

807

Just as I was back on it COVID hit

At tail end now, so just no need to be down, just need to refocus

15/07/2024

45 minutes bike 178 watts per hour

Steady and heart rate was ok if not a little higher than intensity normally would.

Airways feel clearer after, so just hoping all good tomorrow

808

17/07/2024

45 minutes bike 224 watts per hour.

Coming back now, illness behind me

18/07/2024

Ease back into rowing

2x 1500m erg r16 under 1:55

3*750m under 1:55 r16

Then 5*150m sprints to finish

Power lacking a little, but came through ok.

19/07/2024

A: Deadlift:'60/5, 100/5, 120/3, 140/3, 140/3, 140/3
B1: Shoulder Press: 50/5, 55/5, 60/5
B2: Pull Ups: 5,5,5
C: KB Swings: 24/10, 24/10, 24/10
D: DB Curls: 18/8, 18/8, 18/8

Pull ups rubbish as struggled with grip on that pull up bar. Kept it fairly safe other than that. Back has been tight from being inactive when ill, so good to be moving

809

22/07/2024

AM
A1 Sled Push: 150/20, 150/20, 150/20
A2: Sled Drag: ,150/20, 150/20, 150/20
B: Squats: 60/5, 100/5, 110/5, 120/5, 130/5
C1: Bench Press: 60/5, 80/5, 90/6
C2: DB Row: 30/5, 40/5, 45/5

PM
75 minutes ut2 bike at 195 watts per hour

810

23/07/2024

2x10 minutes row on erg 1:57.2 split r18

Hit sub 1.55 on 2nd. Usually not all there that early as well as did this just before 7am.

Want to hit some proper pace on Thursday, before deadlifts this weekend.

811

24/07/2024

Missed session, no excuse!

25/07/2024

4x400
4x300
4x200
4x100
1km r 16
400m

1 minute rest between all averaging 1:43. Gone a bit backwards, but I guess still building up after illness.

26/07/2024

Ski erg
4x500m 1 minute rest, 2:07.9 split
Why is this machine so hard?

2km steady 2:29.9 split

28/07/2024

4x300
4x200
4x100
45s rest between each interval averaging 1:33.7 split (more like it, especially with shortef rest)

2x500m 2.30 rest at 1:38.3 split
300,200,100 with 20s rest 1:38.0 split, r24 on stroke rate

Better on the whole, but need to be more consistent on food prep, cover more distance on erg and not missing deadlift session. Still itā€™s progress and Iā€™m logging regularly again.

812

29/07/2024

AM
A1: Sled Drag: 150/20, 150/20, 150/20
A2: Sled Push: 150/20, 150/20, 150/20
B: Squats: 60/5, 100/5, 120/5, 140/4
C1: Lat Pulldown: 50/10, 65/8, 80/6
C2: Handle Push Ups: 15,14,11
C3: Ab Wheel Rollouts: 10,10,10

PM
60 minutes bike 207 watts per hour, heart rate average 137

813

31/07/2024

A: Deadlift::70/5, 120/2, 120/2, 150/2, 150/2, 170/2, 170/2
B1: KB Step Ups: 24/8, 24/8, 24/8
B2: KB Swings: 24/10, 24/10, 24/10
C1: 50/5, 60/3, 60/3
C2: Pull Ups: 10, 9, 7
D: Farmers Walks: 57.5/40m, 57.5/40m

814

01/08/2024

2 x 10 minutes r20 2 minutes rest 1:54.7 split

02/8/2024

48 minutes cycle to wahoo app tour de France stage

Averaged 228 watts per hour inclusive of warm up and cool down

04/07/2024

Double session
Session 1:
4x400m 2m rest 1:35.0 split. Blew up on last one a little
4 x 300m 1:30 rest 1:46.4 split r16
4x200m 1m rest 1:27.6 split

Session 2:
30 minutes erg bike 1:51.0 split

Solid day today. Need to keep this consistency

1 Like
815

To those new to looking at the log welcome. I do miss the days of these being more active, more of a community, but I canā€™t say much as I also spend less time on forums these days.

Always happy to hear any hints, tips, share experience. Especially anyone who balances lifting with a lot of aerobic work. Even more so balancing that whilst trying to get back lean again.

Anyways backed up yesterday with another good double session

AM
A1: Sled Push: 150/20m. 150/20m, 150/20m
A2: Sled Drag: 150/20m, 150/20m, 150/20m
B: Squats: 60/5, 100/5, 120/5, 140/5, 60/30
C1: Bench Press: 60/6, 80/6, 80/6
C2: DB Row: 30/6, 40/6, 40/6
D1: Ab Wheel Rollouts: 10,10,10
D2: Gym Ball Leg Curl: 10,10,10

PM
2 x 20 minutes steady state on erg 2:03.5 r18 90s rest

Felt rock solid, just hamstring pinch and blisters only issue, but the pace was not an issue.

1 Like
816

6/8/2024

40 minutes cycle on erg bike 1:51.7 split

Solid morning ride.

817

08/08/2024

18 intervals

600, 200, 200 x 6 with 1 minute rest totalling 6km

Averaged 1:44.7

Solid today, going to repeat next week and kick the 600s on

818

10/8/2024

Ski erg session

3x3 minutes on 3 off
4x1:30 on 1:30 off
5x30s sprints 30 off

This was hard, ski erg is evil

11/08/2024

AM
Session 1
Repeat of Thursdays 6km row doing 6 lots of 600,200,200 1m rest. Averaged 1:45.0 so kept up with Thursday well given volume and first thing in morning.

Session 2:
30 minutes cycling on erg bike at 1:47.9 split. Big step on from last week and feeling good. Hacking volume better now

819

13/08/2024

20 minutes in the bike erg 1:44.9 split 303 watts per hour

Solid for first thing in morning

14/08/2024

Warm up circuit for 8 minutes
12 line hops
6 push up toe touch
4 sit ups

Bench Press: 40/6, 60/3, 70/1, 80/1, 90/1, 95/1,100/1

Biggest I have lifted post COVID. Being honest I have more, just have a mental block when pressing, but 100kg is nice to hit again

Amrap
4 wall walks
8 DB snatch L 22.5kg
8 DB snatch R 22.5kg
16 V ups
32 double unders

Did just under 4 rounds in 16 minutes

Struggled with wall walks as new to me and Iā€™m terrible at double unders which waste lot of time and effort

15/08/2024

Repeat row again 6 x 600, 200, 200 on erg with 1 minute rest.

Averaged 1:42.5 split for the 6k this time

820

16/08/2024

AM
Warm up circuit

Pendlay Rows: 60/5, 70/5, 80/5, 90/5

As fast as possible:
Front squats (clean to position) : 21/60, 15/60, 9/60
Strict Pull Ups: 21, 15, 9

14:32

Cleans need work

19/08/2024

AM
30 minutes steady bike 1:55.4 split

PM
Warm up circuit

10rm
Deadlift: 60/10, 100/10, 120/3, 140/2, 160/10

As fast as possible 10 sets dropping a rep each time
Pull Ups: 10,9,8ā€¦1
DB Cleans 22.5kg: 10,9,8ā€¦1
100m run

In 15m time limit just finished 3 rep set