06/02/2012
First rest day in ages.
07/02/2012
5k test. Completely blew it, not sure why just didn’t push myself. Time was 17:48.9, but I could have gone so much faster had I not stopped. Really disappointed.
Quick gym session later on:
Dead Hang Explosive Pull Ups: 5 x 5
Hanging L Sits: 65s, 35s, 23s
Dips: 5 x 10
10 minutes of strectching and foam rolling. Time to step it up now and stop the shit performances. First time in over a year I have been beaten to top ergo scores in consecutive weeks within the club.
08/02/2012
AM
4k run.
PM
4k technical outing in 4 man crew.
09/02/2012
AM
6k in 4 man crew with 2 x 1k pieces rate 24. Little slower than usual and had to come in early due to 2 members of crew feeling ill.
PM
Squats: 60/5, 100/5, 115/3, 130/1, 60/3
Bench Press: 60/5, 75/5, 85/3, 95/1, 60/3
Weighted Pull Ups: BW/8, 15/3, 30/3, 42.5/2(PR)
Complexes 2 sets of 8 reps with 40kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Standing Military Press
Back Squat
10/02/2012
Felt really achy today so did swimming rather than ergo.
12 x 100m breastroke on 2:15
5 x 100m fornt crawl on 2:00
10 minutes stretching in the steam room
11/02/2012
Little bit hungover from last night, but turned out pretty good training wise.
Deadlift: 100/3, 140/5, 160/3, 175/1, 100/3
Barbell Row: 60/3, 80/3, 100/3, 110/3, 120/3, 70/3
Standing Military Press: 40/3, 55/5, 62.5/3, 67.5/3, 40/3
2 rounds of the following (inspired by Alpha). 50s on each exercie 10s rest between each.
Press Ups
Jump Squats
Mountain Climbers
Plank
Burpee Pull Ups
Medicine Ball Slams
Played cameo appearance in college basketball team. Won 41-18 and I scored 8 points. Fairly happy with that.
13/02/2012
8km outing with 4 x 1k pieces in 8 man crew.
14/02/2012
2 x 6k on ergo rate 19 averaging 1:53.9 split.
15/02/2012
Charity ergo challenge. 6 hours, 2 squads against each other thrash it out on ergo for 1 minute then changeover. Did about 40-45 sprints for 1 minute roughly 1:30 split. Was one of the most painful horrible things I have ever done in my life.
16/02/2012
Much needed recovery!
17/02/2012
8k run.
18/02/2012
Deadlift: 60/3, 100/3, 122.5/5, 140/5, 160/5, 100/3
Barbell Row: 60/10, 80/8, 100/6, 115/4, 130/2(PB), 60/3
Standing Military Press: 40/3, 47.5/5, 55/5, 62.5/7, 40/3
Complexes with 40kg: 6, 5, 4, 3, 2, 1
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
19/02/2012
AM
20k rowing outing in 8 man crew.
5k steady state
5k with 3 minutes race pace 1 minute steady state alternating
5k steady state
5k race piece
So nice to be on longer stretch of river, was really productive outings.
PM
1 hour basketball training.
20/02/2012
AM
4k row in 8 man crew. 2k piece in 6.44. Not bad time for early morning and considering yesterdays work.
PM
6k on ergo averaging 1:57.3 split rate 19. Stopped here as was exhausted.
21/02/2012
4 x 2k on ergo. Did 3 sub 7 minutes. Averaged 1:45.2 split overall rate 26.
PM
Quick late gym session.
L-sits: 46s, 35s, 33s
Side Plank Each Side: 30s, 30s
3 Rounds fast as possible
3 Power Cleans 50kg
5 Burpee Pull Ups
8 DB Swings 20kg
Long stretching and foam rolling session.
22/02/2012
4k outing in 8 man crew as race prep.
23/02/2012
6k outing in 4 man crew with 4 x 1k race pieces.
24/02/2012
Rest day and carb loading.
25/02/2012
AM
Finally our first race in our 8, due to two cancellations over the past few months. Was awesome race in our new hudson super predator. We got a time of 14:16.6 over 4k and were winners by a huge 27s. So happy about this, and pleased to have another medal to add to my collection.
PM
2 basketball matches in a row. Won both by around 20 points. Has been a very successful day. Look forward to formal dinner and night out now.
26/02/2012
Deadlift: 60/5, 100/3, 132.5/3, 150/3, 170/3, 100/3
Standing Military Press: 40/5, 52.5/3, 60/3, 65/7(rep max I think), 40/3
One Arm DB Row: 25/5, 35/5, 40/5, 40/5, 40/5
Hanging L-Sits: 35s, 42s, 12s (struggled to grip on to bar today)
Medicine Ball Twists: 8, 8
Long stretching session.
27/02/2012
6k run.
28/02/2012
2 x 10 minutes rate build averaging 1:50.6 split. Poor effort completely blew this ergo.
29/02/2012
8k outing in 8 man crew, technical work and powerful steady state. 8 is looking really good at moment.
01/03/2012
AM
4 x 1k on ergo averaging 1:42.7 split rate 24, 24, 28, 28.
PM
Squats: 60/5, 107.5/3, 122.5/3, 135/3, 60/3
Bench Press: 60/3, 80/3, 90/3, 100/7, 60/3
Weighted Pull Ups: BW/5, 15/5, 25/5, 35/4, BW/10
02/03/2012
3 x 6k on ergo, 90s rest averaging 1:56.8 split rate 18.
03/03/2012
Very hungover basketball match. Celebrated my 21st the night before.
04/03/2012
1 hour basketball training.
PM
8k outing in 8 man crew with 2k practice race piece. Trying to fine tune now ahead of the big race 17th March.
05/03/2012
AM
8k outing in 8 man crew with 4 2m minute bursts at race pace.
PM
5k on ergo averaging 1:56.0. Completely blew it will redo tommorrow.
06/03/2012
5k on ergo. 17:39.5 averaging 1:45.9 split rate 24.
07/03/2012
8k outing in 4 man crew with 2 x 1k pieces.
08/03/2012
Squats: 60/3, 82.5/3, 110/5, 125/3, 135/6, 60/3
Bench Press: 60/5/ 80/5, 90/3, 100/6, 60/3
Weighted Pull Ups: BW/3, 15/3, 30/3, 40/1, 50/1(PB), BW/5
Keeping things quick and simple at moment. Really happy with PB considering workload and lack of sleep. Dissertation is in next week so massive focus on getting that finished. I like what I have got and where I am going but 3000 more words to go. After this I will have a life again and will really get focus back to my training. My last 5k should have been sub 17.30.
10/03/2012
Really shit outing in the 8, complete lack of focus was a pointless 8k, was furious at attitude at the end.
11/03/2012
8k outing in 8 man crew. 3 x 2k race pieces. Much better today, none of the arrogance showed like yesterday and got some good race prep in for London next week.
13/03/2012
Squats: 60/5, 75/3, 95/5, 110/5, 125/9, 60/3
Standing Military Press: 40/5, 50/5, 57.5/5, 65/5, 40/3
Pull Ups: 15, 9, 12, 9
Plank for 3:01
Notes:
Training tapering off now for London. One more outing before the race on Saturday. Already excited for it and nice to start catching up on sleep, recover physically and make last changes to mmy dissertation before I hand it in. Really annoyed with the head of the river draw though, many colleges who we have destroyed all year are starting ahead of us meaning they get better stream. have no idea how they worked the draw for us this year, but we have been fucked over by it. Either way we go in looking to improve our starting place by over 130 places minimum, no excuses.
14/03/2012
8k outing in the 8 with 2 x 1k race pace pieces.
15/03/2012
4k outing in the 8. Last outing before the big race.
17/03/2012
6.8km race on the Thames at Head of the River. Started 324, came 148. HUGE result for use. Last race under my captaincy and we were fastest hatfield crew ever beating previous best place by 90 places. We left all our college rival miles behind and had the draw been kinder we would have not lost time stuck behind the crews we did. Awesome end to head season.
18/03/2012
Much deserved recovery day after hard race and good nights celebration.
19/03/2012
Back on it today. The Head of the River results proves Henley is doable.
Deadlifts: 100/5, 125/5, 145/5, 165/6, 100/3
Barbell Rows: 60/5, 90/5, 110/5, 120/3, 60/3
Bench Press: 60/5, 70/5, 80/5, 92.5/12
Hanging L-sits: 37s, 32s (cramped in my quads a lot for some reasonm making these very difficult)
Side Plank: 90s each side
20/03/2012
AM
4k outing in 4 man crew. Casual fun outing in the sun, nothing too serious.
PM
8 x 500m sprints with 3 minutes rest. Averaged 1:36.0 split rate 29.
21/03/2012
AM
6k run.
Midday
90 minutes playing basketball.
PM
8k outing on ergo rate 18 averaging 1:57.5 split. Yeah overdid it a bit today.
22/03/2012
Squats: 60/5, 105/3, 117.5/3, 132.5/7, 60/3
Standing Military Press: 40/5, 55/3, 60/3, 70/7, 40/3
Weighted Pull Ups: BW/5, 15/3, 30/3, 40/3, BW/12
Complexes with 40kg. Reps: 8, 6, 4, 2
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Stir the Pot: 2 x 5 circles each way.
23/03/2012
3 x 6k at rate 18 on the ergo with 90s rest. Averaged 1:56.7 split.
24/03/2012
First rugby match in a few years playing at flanker. Was good fun actually and marked my comeback with a try.
25/03/2012
First ever strongman session. Never felt so weak in my life.
Log Press: 50/5, 50/3, 60/1, 70/1, 75/1, 80/F, 75/1
300kg Tyre Flips: 2, 3
Farmers Walk: 80kg each hand x 20m, 80 x 20m, 80 x 20m
Deadlifts: 120/5, 160/1, 180/1, 200/1
26/03/2012
Very sore today so took it fairly easy.
15 minutes on stepper with 5 1 minute interval sprints.
15 minutes on crosstrainer with 7 1 minute interval sprints.
30 minutes on stationary bike level 16 averaging 37.8kph.