Rowing, Strength and All Round Athleticism

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

5/7/2024

20 minutes bike 252 watts per hour

Not fast but back on it after sickness bug

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

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

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

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

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