28/03/2012
Squats: 60/5, 100/3, 110/5, 125/3, 140/3, 60/3
Bench Press: 60/5, 80/5, 90/3, 102.5/6, 60/3
Pull Ups: 10, 9, 9, 8, 8
29/03/2012
AM
4k pyramid on ergo. 250m/500m/750m/1000m/750m/500m,250m with 1 minute rest per 250m done. Average 1:37.7 split.
PM
10 minutes on treadmill 13mkph
5 minutes on treadmill 14kph
15 minutes stepper level 13
15 minutes on crosstrainer level 17
30/03/2012
8k on ergo rate 18 averaging 1:57.7 split.
15 minutes on stepper
15 minutes on treadmill at 13.5kph
01/04/2012
Deadlift: 60/3, 100/3, 145/5, 165/2 (tweaked back so stopped)
Barbell Row: 60/10, 75/10, 90/10, 110/8, 60/3
Standing Military Press: 40/5, 57.5/5, 65/3, 72.5/6, 40/3
Complexes: 2 x 8 with 40kg
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push press
Back Squat
02/04/2012
30 minutes stationary bike
30 minutes on crosstrainer
03/04/2012
8 minute jog out to big hill
4 long hill sprints
3 short hill sprints
8 minute jog
04/04/2012
AM
6k light run
PM
Ergo sprint pyrammid 250m/500m/750m/1000m/750m/500m/250m with 1 minute rest per 250m. Averaged 1:38.7 split rate 32.
05/04/2012
Deload day on main exercises
Weighted Pull Ups: BW/5, 20/3, 25/3, 30/3
Bench Press: 52.5/5, 60/5, 70/5
Squats: 72.5/5, 87.5/5, 100/5
Conditioning: Complete following as fast as possible in any order or number of sets:
100 squats with 60kg
100 press ups
100 jumping jacks
50 pull ups
50 circles of stir the pot
5 minutes of plank
Notes:
Ouch
06/04/2012
2 x 6k rate 18 averaging 1:57.3 split.
07/04/2012
10k run. Quite far for me, but quite enjoyable route.
08/04/2012
Deadlift: 100/5, 110/5, 120/5, 100/5
Barbell Row: 60/10, 70/10, 75/10, 80/10
Standing Military Press: 40/5, 45/5, 52.5/5, 40/3
3 rounds as fast as possible of:
Romanian Deadlift: 40/8
40s L-sit
Power Cleans: 40/8
8 circles of stir the pot
Squats: 40/8
09/04/2012
AM
700m single sculling. Just learning technique and trying not to fall in today.
PM
5 x 1500m sprints with 4 minutes rest, rate 26 averaging 1:45.3 split. Averaged 1:44.7 for first 4.
10/04/2012
AM
800m single sculling. Still unstable, but slight progress.
PM
30 minutes statiomnary bike
30 minutes crosstrainer
11/04/2012
AM
1.5k in single scull. Best outing in a single yet. Think I am confident enough to try doing somme proper distances now.
PM
Squats: 60/5, 80/3, 107.5/3, 122.5/3, 137.5/7, 60/3
Bench Press: 60/3, 80/3, 90/3, 100/7, 60/3
Weighted Pull Ups: BW/5, 15/3, 30/3, 45/3(PB), BW/10
Complexes: 3 sets of 8 reps with 40kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
12/04/2012
30 minutes rate 20 on ergo averaging 1:54.9 split.
13/04/2012
AM
2.5k in single scull. Still lack continuity and consistency but definitely getting there and I haven’t fallen out which is always a plus. Plan on building up to longer outings soon.
PM
8 x 500m sprints omn ergo with 3 minute rest. Averaged 1:35.5 split rate 32. Really pleased with this time.
15/04/2012
AM
4 long hill sprints
PM
Deadlifts: 100/3, 135/3, 155/3, 175/3, 100/3
Barbell Row: 60/3, 90/3, 110/3, 120/3, 60/3
Standing Military Press: 40/3, 55/3, 62.5/2, 70/8, 40/3
3 rounds as fast as possible:
50s L-sit
8 Romanian Deadlifts with 40kg
10 circles of stir the pot
8 Power Cleans with 40kg
10 gym ball rollouts
16/04/2012
8k outing in 4 man crew steady state.
17/04/2012
AM
18k outing in 8 man crew mostly steady state.
PM
8k outing in a 4 man crew with 2 x 1km pieces.
Evening:
Squats: 60/5, 90/3, 115/5, 130/3, 145/3 (took fairly easy due to all the rowing)
Bench Press: 60/5, 82.5/5, 95/3, 105/7, 60/3
18/04/2012
AM
18k outing in 8 man crew.
PM
6k run.
19/04/2012
AM
18k outing in 8 man crew with 2 1k race pieces.
20/04/2012
Deadlift: 100/5, 145/5, 165/3, 185/4, 100/3
Barbell Row: 60/5, 90/5, 110/3, 120/3, 60/3
Standing Military Press: 45/5, 60/5, 67.5/3, 75/5, 40/3
21/04/2012
8k outing in 8 man crew.
22/04/2012
8k outing in 12 man crew.
23/04/2012
8k run.
24/04/2012
AM
8k outing in 8 man crew with 3 x 1k race pieces.
PM
Squats: 60/5, 105/5, 120/5, 137.5/7, 60/3
Bench Press: 60/3, 72.5/5, 85/5, 95/8, 60/3
Weighted Pull Ups: BW/5, 20/5, 25/5, 30/5, BW/8
25/04/2012
8k outing in 4 man crew with 2 x 1k sprints.
26/04/2012
2k test. Bottled 1st one and stopped 1300m in on track for 6:28. Dont know why I was not phsically destroyed and could have hit massive PB. Tried again half hour later. Hit 6:40.4 which is poor time, but still had some left in me and was a 2nd attempt. Think I can do a lot better just mentally not all there at the moment with intense training and revisionm for mmy final exams in 3 weeks.
27/04/2012
Deadlifts: 100/3, 130/5, 147.5/5, 167.5/5, 100/3
Barbell Row: 60/3, 90/3, 95/3, 100/3, 105/3, 110/3, 60/3
Standing Military Press: 40/5, 60/5, 67.5/5, 72.5/5, 40/3
Forgot to look at 531 weights for the military press so ended up going a lot heavy than I should, but still hit the reps so its all good.
28/04/2012
4 long hill sprints.
29/04/2012
8k outing in 8 man crew.
30/04/2012
29 minute rate pyramid averaging 1:52.5 split. Really stuggling mentally with ergos at moment with examms comming up and BUCS regatta at weekend.
01/05/2012
8k outing 4 man crew with race starts and 2 500m race pieces.
02/05/2012
8k outing in 4 man crew.
03/05/2012
Squats: 60/5, 85/3, 115/3, 130/3, 145/6, 60/3
Bench Press: 60/5, 80/3, 90/3, 100/8, 60/3
Weighted Pull Ups: BW/3, 15/3, 30/3, 45/2, BW/18 (PR)
04/05/2012
8k outing in 8 man crew. Finally had everyone in the 1st 8 fit and outing went really well.
06/05/2012
1.5k timme trial to qualify for heats at BUCS regatta. Unfortunately we came 27th out of 56. Really disappointed in this, felt we were capable of better in our 4 even if it was rushed together and we only had 3 outings beforehand.
07/05/2012
Weighted Pull Ups: BW/5, 15/7, 25/6, 30/4
Bench Press: 60/5, 80/5, 95/3, 107.5/4 (felt good for more, but back cramped up), 60/3
Squats: 60/5, 95/2, 120/5, 135/3, 152.5/5 (Massive rep PB with more left in me), 60/3
08/05/2012
8k outing in 8 man crew.
09/05/2012
4k outing in 4 man crew. Really fast race starts today, but boat broke as we hit a log in the river which was hidden underwater.
Notes:
Training not bad, but really stuggling to focus with my final exams coming up in just over a week. I have 2 regattas at the weekend and then it will be full focus for exams, but I plan on getting straight back on it as soon as I finish on the 25th.
12/05/2012
River flooded meaning race called off for 0ur 8. Gutted as our 8 stood a real chance of winning.
13/05/2012
Lost in semmi final of 4s by 1 foot. Did not handle the windy conditions well and blew over half a boat length lead. I hate losing so much! Can’t wait for 25th when exams are finished so we can focus on getting this right as this regatta was there for the taking.
14/05/2012
Deadlifts: 100/5, 147.5/5, 167.5/3, 187.5/4, 100/3
Stanidng Military Press: 47.5/3, 62.5/5, 70/3, 77.5/4
Hanging L-sits: 62s, 41s
Weighted Cable Crunches: 10, 10
15/05/2012
3 x 500m with 1 minute rest averaging 1:37.7 split. Failed to do 6.
16/05/2012
4 x 500m with 1 minute rest averaging 1:39.0 splir. Again failed to do 6. With exams next weeks i am really not there mentally. I am just going to have to accept training is going to be shit over next week and half as so much rests on 4 exams next week.
17/05/2012
Light 30 minute run. Was good to get out in the fresh air after 4 hours of solid revision earlier today. May stick to quick light runs just to clear my head and keep sanity till after exams now. The weights and rowing can wait till afterwards when I have more time and energy to devote to them.
Exams finished on the 25th. I did a run and a couple of 4 outings in that time, but obviously training was not my focus. I will try and keep log updated better now.
25/05/2012
30 minute run.
26/05/2012
850m regatta race. Lost final by a canvas, but crew really need to sort it out, rowing was terrible.
27/05/2012
AM
12k outing in 8 man crew with 4 x 1k pieces.
8k outing in 2nd 8 boat filling in for someone with 2 x 1k pieces.
28/05/2012
8k outing in 8 man crew.
29/05/2012
AM
6k run.
PM
8km outing in 8 man crew.
30/05/2012
AM
8k outing in 8 man crew.
PM
8k outing in 4 man crew.
31/05/2012
AM
4k outing in 4 man crew.
PM
Squats: 60/5, 107.5/5, 125/5, 140/5
Bench Press: 60/5, 75/5, 85/5, 97.5/7, 60/3
Dead Hang Wide Grip Pull Ups: BW/5, 10/5, 15/5, 25/5, BW/5
Complexes: 3 sets of 8 reps with 40kg:
Deadlift
Barbell Row
Power Clean
Push Press
Squat
Notes:
Training has been fairly intense now exams are over. Focus has been on getting the 8 together so we can avoid a repeat of the last race. We have underperformed so far this term, and we only have 3 races left before we try and qualify for Henley.
01/06/2012
AM
12k outing in 8 man crew focusing starts and short bursts.
02/06/2012
HEXHAM REGATTA DAY
AM
The 8:
1st race in quarter finals started pretty badly. We had not checked over the boat after the last crew had been in assuming they would have told us if anything was wrong, but 4 footplates were broke or at wrong setting and my seat was broken, meaning it would hardly go up the slide. Luckily we had an easy first draw and we managed to edge the first race with clear water.
2nd race, problems were fixed in the boat, but we still had a terrible start. Far too sluggish, but in the middle we got it together and we moved up the opposition one person at a time until we opened a length of clear water.
3rd race: The Final: This was against our biggest college rivals and their top 4 had beaten us earlier in May, so a lot rested on this. We finally nailed the start and took half a length of them. This was the hardest race of all as opposition were much faster than in earlier rounds. We matched every push they did and again won by clear water. Took a big effort, but was a comfortable vistory in the end.
First regatta of the day won, with the 4 in the afternoon. Was a little nervous about this given our last performance in the 4.
PM
1st race, took 4 lengths off the opposition so quickly then took it fairly easy. Was not even a race we won by so far so luckliy gave us some recovery time after the 8 race.
2nd race in the quarter final was not so easy. Our starts usually give us a huge advantage but they kept right with us. Both crews upped the power and we only edged into half a length lead. However they had one more push which we more than matched opening up clear water, but was a much harder race.
3rd race was against a crew full of big tall guys who towered above us. We opened up a lead at the start and quickly got a length up, but in the middle they started catching. Luckily this didn’t last and we held them off and extended the half length lead to a boat length by the end.
4th race the final. We were destroyed by this point as our opposition only entered the 4 and we had the 8 earlier. Our 7th and final race of the day and we did our best start yet quickly taking half a length of the opposition. Our power extended this to clear water, but they would not lie down. They kept winding it up and I was desperately looking for the finish line by the end, but we kept pulling away and won by nearly 3 boat lengths in the end.
All in all a great day. The 8 was inconsistent and we need to produce rowing like in the final every race if we are to perform well in harder competitions, but it does set a good platform and it is another 2 medals to add to the collection.
03/06/2012
Morning off to recover fromm yesterdays racing and celebrating.
PM
Deadlifts: 100/3, 145/3, 165/3, 182.5/3, 100/3
Barbell Row: 60/5, 90/8, 100/6, 115/4, 130/2, 60/3
Standing Military Press: 45/5, 57.5/3, 67.5/3, 75/5, 40/3
L Sits: 30s, 27s, 19s
Side Plank: 2 x 45s each side
04/06/2012
AM
8k outing in 8 man crew.
PM
16k outing in 8 man crew.
05/06/2012
AM
Squats: 60/5, 100/3, 115/3, 132.5/3, 150/3, 60/3
Bench Press: 60/3, 80/3, 90/3, 102.5/6, 60/3
PM
18k outing in 8 man crew. Did racing starts and some 1 minute pieces, but felt really sluggish today.
06/06/2012
10k outing in 8 man crew with 5 x 3 minute pieces. Much improved, finally some boat speed.
11/06/2012
Deadlift: 100/5, 155/5, 175/3, 200/2, 100/3
Barbell Row: 60/3, 90/3, 110/3, 120/3, 60/3
Standing Military Press: 40/5, 62.5/5, 70/3, 80/3, 40/3
3 rounds of each of the following:
15 v sits superset with 20 dips
15 v sits superset with 20 BW squats
15 v sits superset with 10 pull ups
I have done a lot of rowing in the 8, but have spent a lot of time out recently so not been recording training much, but generally it has been one outing everyday in the 8 alternating between technical and race piece work. I have a regatta at weekend so have tomorrow off, then it is down to Henley before the qualifiers.