05/11/2011
5k race against the stream. Time was 20.54.7 and we came 3rd in coxed fours category. First time we beat our main college rivals since I started rowing, so fairly promising start, but it is only 3rd so plenty of room for improvement.
06/11/2011
1 hour basketball training
PM
Deadlifts: 100/3, 120/5, 140/5, 160/5
Barbell Rows: 60/10, 80/10, 90/10, 110/5
Standing Military Press: 40/5, 60/5, 65/5, 70/3(pretty shit really)
Weighted crunches
Leg Raises
07/11/2011
3 x 6k row on ergo averaging 1:56.4 split rate 18, 90s rest.
08/11/2011
30 minutes row on ergo rate 20. 8137m at 1:50.6 split.
09/11/2011
AM
4k run
PM
4k technical outing in a 4 man crew.
10/11/2011
AM
4 x 1k on ergo, 3 minutes rest averaging 1:43.7 split rate 22.
PM
Squats: 60/10, 100/5, 110/5, 120/5
Bench Press: 50/10, 90/5, 100/3, 110/1
Weighted Pull Ups: BW/10, 10/5, 15/5, 20/5
Core Work
12/11/2011
AM
Biathlon challenge with a 6k row and roughly 6k run. My time came in at 47.21 and was 2nd fastest in club overall. I had the fastest ergo score, but was taken on the run.
PM
Deadlifts: 60/5, 100/3, 140/3, 160/3, 180/3
Barbell Row: 60/10, 80/10, 90/10, 100/10
Standing Military Press: 40/5, 60/3, 70/3, 75/3
Hanging Leg Raises superset with KB Swings
13/11/2011
AM
8k steady state row in four man crew. Terrible outing and cut short as most of us were destroyed from yesterday.
PM
1 hour basketball training.
14/11/2011
8k outing in 8 man crew.
15/11/2011
8k on ergo averaging 1:50.6 split rate 22.
16/11/2011
AM
5k run
PM
8k outing in 4 man crew.
17/11/2011
AM
6k rowing with 2 x 1k race pieces in a 4 man crew.
18/11/2011
AM
5km run
PM
12k row on ergo averaging 1:56.9 split.
19/11/2011
4k row in 4 man crew with novices I was coaching as again someone failed to turn up.
20/11/2011
3k head race in my 4. Hasd a bad cold so wasn’t at my best, but we still came top of all our colleges and came 2nd overall in our category despite not having the best of races.
21/11/2011
8k row in an 8 man crew. Outing really good, but feeling pretty shit at moment. Still under the weather and really lacking sleep
22/11/2011
30 minute rate 20. Averaged 1:56.6 split getting 7707m. Shit effort still not feeling great and got another race tomorrow.
23/11/2011
2k head race. Not main priority and we came 2nd in our category so not bad for training race. As seen in my log training wasn’t exactly tapered.
24/11/2011
AM
6k row in 4 man crew with 4 x 1k pieces at rate 24.
PM
Squats: 60/5, 100/5, 120/5, 130/5
Bench Press: 60/5, 80/5, 90/5, 100/5
Weighted Pull Ups: BW/5, 15/5, 15/5, 20/5, BW/8
Weighted Ab Crunches
Plank
25/11/2011
25 minute run.
26/11/2011
Deadlifts: 60/3, 100/3, 110/3, 120/3, 130/3
Barbell Row: 60/3, 70/3, 75/3, 80/3
Standing Military Press: 40/3, 45/3, 50/3, 55/3
Notes:
Last couple of days have been fairly light. Training and races has been intense as well as workload for my degree. I went out last night to unwind and have a bit of fun hence the light session today, but feel massively better now. I feel a little less overworked, my cold has cleared so am looking forward to building to next weeks race in the 8 where I am hoping we are the fastest college 8 and can challeneg more university crews.
27/11/2011
AM
2 x 6k rate 18 averaging 1:55.9 split.
PM
1 hour basketball training.
29/11/2011
8k outing in 8 man crew.
30/11/2011
8k outing in 8 man crew, practicing race starts for Saturday.
01/12/2011
8k outing in 4 man crew with 4 x 1k pieces at rate 24. Averaged under 3.40 for 1k overall which is fairly decent progress.
Notes:
Been poor updating my log again, but am so swamped with work, rowing and captain duties at the moment. Looking forward to rest day tomorrow before big races on Saturday in both 8 and 4.
03/12/2011
Race cancelled due to organisers fuck up, so did ergo instead when I got back. All the taper and build up for nothing just becase the forgot to organise safety launches.
12k rate 18 at 1:56.0 split.
04/12/2011
Deadlifts: 100/5, 140/5, 160/1, 180/1
Barbell Rows: 60/10, 70/10, 80/10, 90/5
Standing Military Press: 40/5, 60/5, 70/5, 75/3
Weighted Crunches
Farmers Walks with 40kg DBs
05/12/2011
12k on ergo averaging 1:58.1 split rate 17.
06/12/2011
5k test. 17:59.8 with average split of 1:47.9.
Shocking performance. Can only put it down to mental fatigue as I stopped 4 times during it and never really pushed myself. Think I am quite drained with essay deadlines and captain duties at the moment. Sleep is just not an option these last few weeks.
06/12/2011
2k outing in 4 man crew. Came in fairly quickly due to horrendous windy conditions. Waves were coming in the boat and it was dark. Think it was fairly telling sign we were only crew who even attempted to do an outing.
08/12/2011
Squats: 60/10, 100/8, 100/8, 120/8, 120/8
Bench Press: 60/5, 80/5, 90/5, 100/5, 60/5
Weighted Pull Ups; BW/10, 15/5, 15/5, 15/5, 20/3
Complexes: 4 sets increaseing reps each time 5,6,7,8 reps
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Good Mornings
Notes:
Brutal session. Might get back into complexes as they are really good for conditioning and breaks monotony of rowing.
09/12/2011
12k on ergo rate 17 averaging 1:57.9 split.
10/12/2011
Deadlift: 100/3, 120/3, 160/3, 190/2, 100/3
Barbell Row: 60/3, 100/3, 110/3, 125/3(PB), 60/3
Standing Military Press: 50/3, 60/3, 70/3, 75/3,m 50/3
Weighted Crunches
Notes:
Looks like high rep barbell rows with focus on form has worked. 125 went up for a 3 rep max and I could probably have lifted more. Very happy with this. I am starting something similar with squats, higher reps, lower weight and focus on form and hopefully when I go back heavy I can finally break 150kg.
11/12/2011
4k outing in 8 man crew. Cut short by 12k, not impressed.
12/11/2011
15 minutes on treadmill 8mph
15 minutes on stationary bike level 10
15 minutes on stepper level 10
10 minutes on crosstrainer level 12
13/11/2011
Squats: 60/5, 100/5, 120/5, 130/3, 140/1
Bench Press: 60/5, 90/5, 100/3, 115/1
Weighted Pull Ups: BW/5 15/5, 25/3, 32.5/3(PB), 40/2(PB)
Notes:
I have been neglecting this session a bit recently with all rowing training and essay deadlines. Was happy to start lifting some proper weights on squat again and bench press equalled my 1 rep max with more left in the tank. Also I do not know where the weighted pull ups came from, but it was awesome to break my PB twice by going up to 40kg. They have never felt this easy before.
14/11/2011
8k outing in a 4 man crew.
16/11/2011
6k rate 18 at 1:55.1 split. Enough of rowing now for a little while. Will look forward to the christmas break. Training will mainly be weights and crosstraining before hitting it hard next term.
17/11/2011
Deadlifts: 60/3, 100/3, 140/5, 180/3, 210/F, 190/1, 100/3
Barbell Rows: 60/3, 90/3, 110/3, 120/3
Standing Military Press: 40/3, 60/3, 70/3, 75/3
Complexes with 35kg: Reps 6 ,5, 4, 3, 2, 1
Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Front Squat
Push Press
Back Squat
18/12/2011
4 sets of weighted crunches x 15 superset with power cleans 50 x 5
4 sets of leg raises x 15 superset with pull ups x 9
4 sets of bicycle crunches x 15 superset with bodyweight squats x 15
4 sets of weighted cable crunches x 15 superset with press ups x 15
20/12/2011
15 minute run on treadmill at 13kph
60 mminutes on stationary bike doing 32.3km
21/12/2011
Squats: 80/5, 100/5, 120/5, 110/1
Incline Bench Press: 60/5, 80/5, 90/5, 92.5/5, 60/5
Barbell Row: 60/5, 100/5, 110/5, 120/3, 130/1
Complexes with 40kg: 6, 5, 4, 3, 2, 1
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Back Squat
Good Mornings
22/12/2011
15 minutes on treadmill 13kph
15 minutes HIIT on crosstrainer
10 minutes hill training on stationary bike level 14
23/12/2011
AM
Deadlifts: 1005, 120/5, 140/5, 160/5
Seated DB Shoulder Press: 20/5, 25/5, 30/5, 30/5, 20/5
Lat Pulldown: 60/5, 80/5, 85/5, 90/5
Complexes: 8, 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Back Squat
PM
12k on ergo rate 18 averaging 1:58.0 split.
24/12/2011
15 minutes on treadmill 13kph
15 mminutes on crosstrainer level 15
10 minutes on treadmmill 13.5kph
26/12/2011
Hope everyone had a great Christmas.
Squats: 60/5, 100/3, 112.5/3, 127.5/3
Bench Press: 60/5, 75/3, 85/3, 95/3, 60/3
Barbell Row: 60/5, 80/5, 100/5, 100/5, 60/3*, 70/2*
Complexes: 8, 8
Deadlift
Romanian Deadlift
Barbell Rows
Power Cleans
Front Squats
Back Squats
Good Mornings
