18/05/2010
2 hour outing in a 4 man crew, one change to the normal crew. Excellent power and control, but we just can’t do racing starts, which is a real weakness during regatta season.
Good job man, and good luck with hitting the goals! they will be work, but anything worth achieving always is!
20/05/2010
Erg training:
3 sets of 3 minute on, 1 minute rest
Set1: Rate 18, 20, 22
Set2: Rate 20, 22, 24
Set3: Rate 22, 24, 26
5 minutes between sets. So basically 3 minutes at r18, 1 minute rest, 3 minutes at r20, 1 minute rest, 3 minutes at r22 for set 1. These were brutal. I can’t remember my exact splits, but they were roughly:
1:47.5 average split for set1
1:49.0 average split for set2
1:51.0 average split for set3
They were really difficult pieces, but it was not helped by having food too close to the training session. I can’t wait till I live out next year and can cook for myself, because set meal times and college food is really not helping.
21/05/2010
2 hour outing in an 8 man crew. Different crew, different boat, a lot of power. It started scrappy, but once we got the control we really moved the boat. Anyway I am halfway through my exams now and the one I was dreading went much better than expected. I will probably be hitting the weights again on Sunday as I have a week break then before my last 2 exams.
[quote]Alpha wrote:
Good job man, and good luck with hitting the goals! they will be work, but anything worth achieving always is![/quote]
Thanks for the support man, it is appreciated.
23/05/2010
AM
2 hour outing in a 4 man crew
PM
Complexes: Cosgrove’s evil 8 using 35kg.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Deadlift: 110/5, 130/3, 150/3, 160/2, 165/1(PR)
Machine Shoulder Press: 55/10, 65/6, 65/6, 65/6
Weighted Pull Ups: BW/5, BW+5/5, BW+7.5/3, BW+10/3, BW+15/2(PR)
DB Swings: 20/10, 20/10, 20/10, 20/9
Dips: 15, 13, 10
superset with
DB Curl: 20/8, 20/5, 15/8
24/05/2010
AM
Steady state cardio:
30 minute erg at 2:00.5 split
1 minute rest and stretch
15 minute erg 2:18.1 split
Wasn’t feeling it today, total body soreness and cramp in my hamstrings cut what was meant to be 60 minutes steady state down. It is seriously boring looking at the concept2 screen for that long, I am going to have to split this type of training up.
I was planning on doing some core work this evening, but I might just stick with foam rolling and stretching and try to boost recovery. I am still psyched about my PR on the deadlift yesterday though.
25/05/2010
Complexes: 3 sets of 8 reps, 90s rest using 35kg
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
12.5 minute erg at 1:55.9 split
3 minute rest
12.5 minute erg at 1:56.3 split
Complexes: 1 set of 8 reps using 30kg.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
27/05/2010
90 minute outing in an 8 man crew. Still not the 8 that is racing a week on saturday though so we have little time to prepare. It was a very powerful crew, but a lot to work on technically and timing was quite off.
29/05/2010
PM
Complexes: Cosgrove’s evil 8 using 35kg.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Squat: 100/5, 120/5, 130/3, 142.5/3
Bench Press: 80/5, 90/5, 97.5/3, 102.5/3
Barbell Row: 90/5, 95/5, 105/3, 110/3
superset with
Romanian Deadlift: 100/5, 105/3, 115/3, 120/3
Weighted Dips: BW/15, BW 10/8, BW 15/5, BW 20/5
Notes:
I had my last exam this morning so I was up for this session. Huge progress in both the bench and squat. Still really struggling in the bottom portion of the rep in the squats, but suppose it is my own fault for doing half rep squats when I was younger. The bench felt awesome, I could have probably used more weight, the 3 reps at 102.5kg were not as difficult as I thought. Hopefully I can push on and keep the numbers going up.
31/05/2010
AM
Light jog on my usual route by the river. I did it in 23 minutes 10 seconds. Some way to go before I get it down to under 20 minutes.
PM
Complexes: Cosgrove’s evil 8 using 35kg.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Deadlift: 110/5, 130/3, 150/3, 160/2, 170/1(PR)
Machine Shoulder Press: 55/10, 65/8, 65/6, 65/6
Weighted Pull Ups: BW/5, BW+7.5/5, BW+10/3, BW+15/3, BW+17.5/2
500m on the rower done in about 1:38.0. Quite slow, but it was just a bit of conditioning work at the end.
Notes:
Awesome deadlift again. Consistent training and nutrition is making a huge difference. Hopefully this progress will continue. I really was not sure if the 170kg deadlift would go, but it went up no problem and I still feel like I have more in me. I really need to get back to doing standing military presses, but again the rack was taken up so I had to stick with the machine.
01/06/2010
Light gym session. Did some ab work, press ups and dumbell swings. Not a serious session, so I didn’t bother recording what I did.
PM
2 hour outing in a 4 man crew. Did 2 race pieces which went very well, racing starts much better. My next race is on Saturday.
02/06/2010
2 hour outing in an 8 man crew. First and only practice together before saturday’s race. There is a lot of power there, if we can work well as a crew I am confident we can do well.
03/06/2010
1 hour outing in a 4 man crew. Our last outing before Saturday’s race. Not too intense, main focus was on racing starts.
05/06/2010
Won our first two races in the 4 and got to the quarter finals. Lost in the quarters to the eventual winners of the regatta. In the 8 boat we lost the semi final. Absolutely gutted about that because our 8 was very strong and it was a broken seat in the boat which lost us the race. For most of the race we had to row with 7 people and the oppposing crew still did not put clear water between us.
07/06/2010
AM
Quick run on my usual route. Did it in 21 minutes 17 seconds. Absolutely smashed my previous best time. Admittedly this was done a few hours after breakfast rather than before it, but happy at the improvement.
PM
Complexes: Cosgrove’s evil 8 using 35kg. Shortened rest time to 60s between sets.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Squat: 110/5, 120/5, 137.5/3, 145/1
Bench Press: 82.5/5, 92.5/5, 100/3, 107.5/2
Barbell Row: 90/5, 95/5, 105/3, 115/2
superset with
Romanian Deadlift: 100/5, 105/5, 115/3, 125/3
Weighted Dips: BW/15, BW+10/7, BW+15/7, BW+25/5
Notes:
Seems ages since I last hit the weights, but I was happy enough with my progress. Got told my back was rounding slightly on the romanian deadlifts so I need to focus my form on them and make sure I keep my hips back and core strong. If anyone has some good advice on core training it will be appreciated.
13/06/2010
Last few days has been all rowing outings and I have had a few races over the last couple of days which did not go well at all, nowhere near as good as last week’s regatta. Anyway rowing season is over so it is time to really up the intensity in the gym to hit my goals and be ready for next season.
PM
Complexes: Cosgrove’s evil 8 using 40kg. Rest 60s between sets.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Deadlift: 110/5, 130/5, 150/3, 160/2, 170/1
Weighted Pull ups: BW/5, BW+10/5, BW+20/3, BW+25/2(PR), BW+25/1
Standing Military Press: 40/5, 50/5, 55,4, 60/5
DB Swings: 22.5/8, 22.5/8, 22.5/8
Notes:
Still making good progress on pull ups and deadlift. Felt I could have gone higher than 170kg for deadlift, but felt it was best to stop there today as I have been doing a lot of rowing training recently. Military press is still a struggle I definitely need to work on that.
16/06/2010
AM
Run on the usual route in 22 minutes 50 seconds. Poor time, but lack of sleep and busy roads didn’t help.
PM
Complexes: Cosgrove’s evil 8 using 40kg.
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Squat: 120/5, 130/5, 140/3, 145/3
Barbell Row: 90/5, 95/5, 105/3, 112.5/3
Bench Press: 85/5, 95/5, 105/3, 110/2(PR)
DB Curl: 17.5/10, 17.5/8, 20/6, 22.5/3
I have spent the last few days hiking along Hadrian’s Wall so no chance to hit the gym, but got back yesterday so back to the weights today.
20/06/2010
Row 2500m at 1:52.00 split
Deadlift: 110/5, 130/5, 150/3, 160/3, 175/1
Standing Military Press: 50/5, 55/5, 60/5, 65/3
Weighted Pull Ups: BW/5, BW+10/5, BW+20/4, BW+25/3, BW+25/1
5 x 1 minute intervals on the rower with 1 minute rest between each. Did most around a 1:38.00 split.
22/06/2010
Good news I have passed all my exams. Celebrated last night, but still just about managed to make it to the gym. I did a 30 minute erg with the rate capped at 20. I managed to get 7863m with an average split of 1:54.5. I am getting closer to my goal of 8k in 30 minutes and I am sure with a better nights sleep and less alcohol I could be even nearer.
26/06/2010
Well I am back from university now so unless I am able to train in my brother’s garage I will be using a sub standard local gym, but it is better than nothing, even though it does not have any olympic bars and only light dumbells.
Insert: Done straight after each other. 3 sets 1 minute rest between each
5 pull ups
10 dips
10 press ups
Dumbell Squats: 25/10, 25/10, 25/10, 25/10
superset with
Leg Press: 20/10, 20/10, 20/10, 20/10 (setting 20 not weight, 20 is full stack not sure what the weight is)
Dumbell Press: 25/10, 30/10, 30/10, 30/8
Dumbell Row: 25/10, 30/10, 30/10, 30/10
10 minutes on the stationary bike.