21/03/2011
AM
30 minute technical ergo
Midday
60 minute cycling
PM
Squats: 60/5, 100/3, 120/3, 140/3
Bench Press: 60/5, 80/3, 90/3, 100/3
22/03/2011
8k outing in an 8 man crew, 6k at race pace.
23/03/2011
AM
6k outing in an 8 man crew.
PM
4k outing in a double scull.
25/03/2011
AM
Outing in a single scull. Still finding it really difficult, but slowly getting better.
PM
3 x 2k on the ergo 4 minutes rest
6:59.0
7:08.0
7:45.0
5 x 200m frustration sprints for the shit on the 2k pieces at roughly 1:32.0 split
27/03/2011
Deadlift: 60/10, 100/5, 140/3, 170/3, 190/1
Shoulder Press: 50/3, 55/3, 60/3, 60/3, 62.5/3
Pull Ups: BW/10, BW/10, BW/7, BW/5
Well Saturday was the big race Head of The River. First time on the Thames for 6 of our 8 man crew. We got a time of 19.55 which is quite disappointing, was hoping for under 19.30. Either way it was a huge experience for everyone and I am now officially men’s captain. Despite the results I am confident I can up the standard of the club and improve personally. Next few days I plan on taking a break from rowing before hitting training hard leading up to regatta season.
My aims for regatta season are to win a novice regatta. I reached a semi final least year, but this year we are a much stronger club and personally I am much stronger and fitter. I have recently hit my goal of a 200kg deadlift and I am hoping to get my 2k as close to 6.30 as possible. In terms of weights I plan on doing more conditioning sessions with them whilst also bringing my bench to 120kg and squat to 160kg. I am also looking to cut my bodyfat down and lose a couple of kg to improve my power to weight ratio.
In order to achieve this I know it will take a lot of work especially on top of organising the men’s squad and my exams. First of all I need to man the fuck up and cut out poor excuses for not performing properly and missing training sessions. Also I think nutrition is going to be a big factor. I am going to make sure I spend more time preparing food in advance when I am able to, eg chicken and rice so I make sure I don’t miss meals or resort to junk food.
10/04/2011
AM
20 minute run
PM
12k on the erg UT2 averaging 1:59.6 split at rate 17
Notes:
Back from my break now, so time to hit the training hard. Did a lightish session today to ease back into it and tomorrow will hopefully be hitting the weights.
11/04/2011
Squats: 60/5, 100/3, 120/3, 130/3, 130/3
Bench Press: 60/5, 70/3, 80/3, 90/3, 100/3
Barbell Rows: 90/3, 100/3, 100/3, 105/3, 110/3
Notes:
Again just slowly getting back into it and I am looking to progress each week. Very soon I wil be starting to do some intense sprints ready for the upcoming 2k test where I am hoping at the very least to break 6.40 for the first time. Prefereably I will be down nearer 6.30.
12/04/2011
AM
5 x 500m sprints on the ergo, 3 minute rest between each averaging 1:36.1 split.
PM
3 x 6k on the ergo UT2, 1 minute rest between each at rate 17, averaging 1:59.6 split.
13/04/2011
30 minute ergo at rate 20 averaging a 1:52.8 split doing 7977m. Disappointed not to make 8k, really should not have dropped off so much in the last 12 minutes.
14/04/2011
4 x 3 minutes TR with 5 minutes rest between each. Averaged 1:41.0 split at rate 27.
15/04/2011
AM
60 minutes on the ergo UT2 at rate 17 averaging a 2:01.4 split.
PM
Deadlift: Oh wait the fucking gym is closed today and won’t be open till Monday.
16/04/2011
Swimming:
5 x 100m freestyle, 2 minutes for each one including rest
5 x 100m breastroke, 2.30 for each one including rest
4 x 25m sprints butterfly
Long session of stretching and mobility work
17/04/2011
8 x 1 minute sprints on the ergo AN. Averaged 1:36.0 split at rate 31.
18/04/2011
Squats: 60/5, 100/3, 120/3, 130/3, 140/3
Machine Seated Shoulder Press: 65/3, 65/3, 65/3, 65/3, 65/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 20/3
Notes:
Well today I found the reason why the gym has been shut for the last 2 weeks. They have replaced the old squat rack with a new one which is more awkward to adjust the height. They have made the weights area smaller and more crowded whilst also squashing a rack which used to be separate and the leg press into it meaning it is even more cramped. The weight tree is now placed between smith machine and rack so it is difficult to actually get to any free weights when people are using either one of them. Meanwhile there is the same amount of cardio machines just more spread out. So basically they just made the layout worse meaning very little room in the weights area considering the amount of people and a lot of wasted space in the rest of the gym. Fucking wonderful!
19/04/2011
4k outing in double scull. First time on the water for a while, but have to say commercial paddle boats are so annoying when you are trying to row.
4 x 1 minute sprints on the ergo averaging 1;34.3 split.
20/04/2011
AM
2k at rate 24. 6:58.4 time.
PM
8k in a 4 man crew.
21/04/2011
AM
8k outing in an 8 man crew.
PM
8k outing in an 8 man crew. Massive improvement from the morning. Better control allowed us to get some higher rate work in.
Last few days have mainly been plenty of outings for preseason. I have not been keeping up with my log as I have spent a lot of time organising at moment as captain as well as spending large parts of the day training, all on top of work for exams in May. I will try to keep up with my log as much as possible now preseason has finished.
Outings improved massively over the last few days and I hit a 3.06 for 1k on the ergo. Tomorrow will be day off before the 2k test on Tuesday.
26/04/2011
2k test. Personal best of 6:36.6 at 1:39.1 split. Could and should have been better.
28/04/2011
Deadlift: 130/3, 150/3, 170/2, 180/1, 130/3
Barbell Row: 90/3, 100/3, 110/3, 90/3
Standing Military Press: 50/3, 55/3, 60/3, 65/3