Ok the log has been idle for a while. To summarise the rest of June I did a lot of rowing pulled a 6:32.0 2k (not quite the sub 6.30 I was looking for). Things went downhill in the boat. Ego and lack of fitness cost us big time. Winning a local regatta seemed to be the worst thing for us really as people thought we were better than we were and we were over 25s off qualifying for Henley. After the 148 at Head of the River most people’s fitness went backwards and having people unable to pull sub 7 2k is unacceptable when trying to qualify for the temple at Henley. However I will get a 2nd chance next years doing a masters at Leeds (who did qualify this year). This summer is now a time to really kick on fitness and strength wise to make sure I am in contention for the top boat when I go to a new university and have to prove myself again.
03/07/2012
AM
15 minutes crosstrainer
15 minutes stepper
Also asked gym instructors to clean the ergos so they will be in good condition when I get back on them. Today was just light cardio to get back into things after couple of weeks of doing nothing.
PM
Deadlift: 100/5, 140/3, 180/3, 182.5/1, 182.5/1
Romanian Deadlift: 100/5, 100/5, 100/5
Barbell Row: 100/5, 110/5, 110/8, 110/5, 100/5
Seated DB Shoulder Press: 20/10, 25/10, 30/8, 30/5
04/07/2012
90 minutes on stationary bike at UT2 level 14 covering 51.2km.
05/07/2012
AM
2 x 20 minutes on the stepper level 12 at UT1.
15 minutes stretching and mobility session.
PM
Squats: 60/10, 60/8, 100/5 (very careful on these as still recovering from a sprained ankle)
Lat Pulldown: 60/10, 70/8, 80/8, 85/6
Bench Press: 60/5, 87.5/5, 102.5/3, 110/1
Press Ups: 30, 40, 30
06/07/2012
AM
200 press ups
200 BW squats
200 v sits
2 minute plank
PM
90 minute cycle on stationary bike at UT2 level 14 covering 52.1km.
07/07/2012
Bulgarian Split Squats: 8/5, 8/5, 8/5, 8/5 (balance poor hope to improve this)
Rear Lateral Raise: 12/10, 16/8, 18/6, 20/4
Plank: 90s, 90s, 105s
3 Supersets:
8 Dead hang Pull Ups
16 Dips
Stretching and mobility work
09/07/2012
AM
90 minute cycle on stationary bike at UT2 level 14 covering 52.3km.
PM
Attempted 30 minute rate 20, did 14 minutes at 1:53.2 split, ergo fitness is massively off at moment, but its early days yet just getting back into it.
10/07/2012
AM
10 minutes on the ergo rate 20 at 1:50.8 split
15 minutes on the stepper UT1 at level 14
15 minutes on the crosstrainer level 15
Really happy with this session, much better pace on the ergo.
PM
42 minutes UT2 on ergo rate 17 averaging 2:01.5 split. Really disappointed. Fitness wise was going ok, but around 35 minutes in my ankle was twinging again so in the end had to cut it short. Frustrating as I was in a comfortable rhythm.
11/07/2012
Fears about ankle were true, was swollen again this morning and looked quite bruised underneath. Think racing too early has massiveley slowed the healing, sprain should not be taking so long to fully heal, so no cardio today. Going to have to avoid the ergo for a bit I think.
Deadlifts: 100/5, 140/5, 160/5, 180/5
Romanian Deadlifts: 105/5, 105/5, 105/5
Barbell Row: 100/3, 110/3, 115/3
Seated Shoulder Press: 40/5, 55/5, 65/5, 72.5/9
13/07/2012
Had a couple of days off from cardio to give ankle more time to heal.
Bench Press: 60/5, 75/5, 87.5/5, 100/5, 60/3
Pull Ups: 12, 10, 10, 8, 6
Machine Chest Press: 80/5, 100/5, 115/5, 125/5 (yeah was kinda bored by this point)
14/07/2012
Tried cardio again to day as ankle was much better. Keeping up with rehab exercises and active recovery.
30 minutes hill intervals on the stationary bike level 15.
10 minutes of intervals on crosstrainer: 1 minute level 8, 1 minute level 18 sprint.
15/07/2012
2 x 20 minutes UT1 on stepper level 13.
16/07/2012
AM
90 minutes UT2 on the stationary bike level 14 covering 49.6kmm.
PM
10 minutes on the ergo rate 20 averaging 1:51.3 split.
10 minutes on stepper level 14.
17/07/2012
AM
12 minutes on ergo at 1:56.0 split rate 18.
12 minutes hill intervals on bike level 16.
6 minutes on ergo at 1:56.3 split.
Slowly increasing time on the ergo, so far so good with my ankle.
PM
Deadlift: 100/5, 150/3, 170/3, 190/5, 140/3
Romanian Deadlift: 110/5, 110/5, 110/5
Shrugs: 100/5, 145/5, 145/3
Barbell Row: 100/5, 110/5, 120/5
Seated Military Press: 60/3, 70/3, 77.5/7
18/07/2012
AM
90 minute cycle UT2 on stationary bike level 15 covering 53.7km. Went really well today and heart rate was staying much lower than normal hence why I pushed for the extra distance.
PM
3 rounds of the following:
5 Dead Hang Pull Ups
15 Dips
10 Hanging Leg Raises
15 minutes UT1 on the stepper level 14.
15 minutes UT1 hill intervals on the bike level 17.
19/07/2012
AM
3 rounds of:
90s plank
40s side plank each side
10 pull ups
20 dips
10 pull ups
20 dips
70 minute cycle UT2 on stationary bike covering 41.7km
PM
9k on the ergo rate 17 averaging 2:00.2 split. Slowly getting there.
5 minutes on treadmill at 11kph. No ankle issues which is fantastic news,
Been tough last few days, but sessions have gone really well and ankle is finally healing. Plan on slowly building the distance up on the ergo even though it is mightily boring on my own. I have distance intervals tomorrow morning, then squats in evening.
20/07/2012
AM
3 x 1500m on ergo rate 25 averaging 1:47.2 split with 4 minutes rest.
Should have been more, but bottled last one, always hard to do these on my own and my legs were feeling very heavy from the volume of training this week.
10 minutes on crosstrainer level 16
Long stretching session.
PM
Squats: 60/5, 90/3, 120/3, 135/3, 152.5/2, 60/3 (missed my prescribed 531 reps on last set, but to be fair was first heavy squats since my ankle injury so cannot complain too much.)
Bench Press: 60/5, 80/3, 92.5/3, 105/5
DB Curl: 14/10, 18/8, 22/6
Notes:
Good week of training. Decent weights lifted and huge volume of aerobic conditioning work done. Plan is to build ergo work up, but hardest thing is mental with rowing on my own so will not be too bothered as long as I get some decent work in and plenty of good crosstraining in to boost my fitness.
21/07/2012
10k on the ergo rate 17 averaging 1:59.3 split.
22/07/2012
22 minutes on the ergo rate 17 averaging 1:57.8 split. Fitness felt good, but hip flexor was really tight today.
12 hanging leg raises
12 hanging leg raises
Weighted Standing Cable Crunches: 20/12, 30/12, 40/8
23/07/2012
AM
90 minutes on the bike UT2 level 15 covering 53.2km.
PM
14 minutes on the ergo rate 20 averaging 1:51.2 split.
Weighted Standing Cable Crunches: 20/15, 25/12, 30/12
10 minutes on the stepper level 14.
24/07/2012
AM
Deadlift: 60/5, 100/3, 140/1, 160/5, 180/3, 200/1
Romanian Deadlift: 120/5, 120/5, 120/5
Shrugs: 157.5/3, 157.5/3, 157.5/3
Barbell Row: 100/8, 112.5/5, 122.5/3
Seated Military Press: 40/5, 65/5, 72.5/3, 80/6
PM
Weighted Standing Cable Crunches: 20/15, 22.5/12, 25/12, 30/12
Hanging Leg Raises: 15, 12, 10
Side Plank Each Side: 45s, 45s
15 minutes on the ergo UT1 at rate 18 averaging 1:55.3 split.
15 minutes hill intervals on the bike level 17.
10 minutes on the treadmill at 13kph.
25/07/2012
AM
90 minute cycle on bike UT2 level 15 covering 54.2km.
PM
Weighted Standing Cable Crunches: 20/12, 25/12, 25/12
Pull Ups 10, 9, 7
superset with
Dips: 12, 12, 12
10 minute run on treadmill 12kph.
10 minutes on stepper level 15.
26/07/2012
AM
Squats: 60/5, 100/3, 120/5, 145/3, 160/1 (depth questionable on last one), 60/5
Bench Press: 60/5, 90/5, 100/3, 112.5/2
DB Curl: 18/10, 20/8, 22/8
PM
15k on the ergo rate 17 averaging 1:59.2 split with 90s rest after 8k.
27/07/2012
Hanging Leg Raises: 15, 12, 11
Weighted Standing Cable Crunches: 20/12, 25/12, 30/12
60 minutes on the bike UT2 covering 36.3km.
28/07/2012
AM
Done as fast as possible
200 BW Squats
200 Press Ups
PM
3 x 1500m sprints on ergo averaging 1:45.1 split rate 24 with 4 minute rest between each. Really don’t know why I stopped on the 4th then mentally never recovered.
2 x 30s frustration sprints at 1:31.1 split.
5 minute jog on treadmill at 14kph.
29/07/2012
AM
Superset:
Weighted Standing Cable Crunches: 20/12, 25/12, 30/12
Hanging Leg Raises: 10, 10, 10
Superset:
Weighted Pull Ups: BW/5, 15/3, 20/3, 30/4
Weighted Dips: BW/10, 15/6, 20/6, 30/8
Giant Set:
Leg Press: 120/20, 120/20, 120/20
Calf Raises: 80/20, 80/20, 80/20
Press Ups: 20, 20, 20
Giant Set:
DB Shoulder Press: 18/20, 16/20, 14/15
DB Swings: 18/20, 18/20, 18/20
Plank: 60s, 60s, 45s
PM
18 on ergo averaging 1:59.1 split rate 17 with 2 90s rests.
30/07/2012
AM
90 minutes on the bike UT2 level 16 covering 54.2km.
PM
3k row on the ergo rate 20 averaging 1:49.8 split.
10 minute on the crosstrainer UT1.
5 minutes on the stepper UT1.
31/07/2012
Rest day. Absolutely exhausted and felt a little off so got plenty of rest and food.
01/08/2012
Superset
Weighted Standing Cable Crunches: 20/15, 25/15, 30/12, 35/10
Hanging Leg Raises: 12, 10, 10, 10
10 minutes on crosstrainer with 3 x 1 minute all out sprints.
10 minutes stepper UT1 on level 14.
30 minutes hill intervals on bike covering 18.5km.
02/08/2012
AM
90 minutes cycle on bike UT2 level 16 covering 53.2km.
PM
10k on the ergo UT2 rate 18 averaging 1:59.6 split.
20 minutes on the stepper UT2 level 12.
03/08/2012
AM
4 x 1k on the ergo with 3 minutes rest averaging 1:43.0 split rate 26.
PM
Squats: 60/5, 100/5, 110/5, 120/3, 130/3 (good depth, ankle still not quite right, but fairly solid back to 531 next week)
Bench Press: 60/5, 90/3, 110/1, 120/1 (PB couldn’t resist)
DB Curls: 18/10, 22/8, 24/6, 28/4
04/08/2012
10k on ergo UT2 rate 18 averaging 1:58.8 split. Good pace just the heat got to me.
Weighted Standing Cable Crunches: 20/20, 30/20, 40/10, 42.5/6
25 minutes on stepper UT2 level 13.
05/08/2012
6k run on treadmill at 12kph, ankle felt fine which is promising.
06/08/2012
AM
90 minutes on the bike UT2 covering 56.2km. Have no idea where this pace came from.
PM
3k on ergo rmate 20 averaging 1:51.5. Annoyed I stopped so early on this, but ergos are boring on my own.
6.4k run on treadmill in 30 minutes.
07/08/2012
AM
Deadlift: 60/5, 100/3, 142.5/5, 165/5, 185/5, 182.5/1
Romanian Deadlift: 100/5, 120/5, 140/3
Shrugs: 140/5, 140/5, 140/5
Barbell Rows: 100/5, 100/5, 100/8
Seated Military Press: 40/5, 57.5/5, 65/5, 75/5
L Sit: 21s
PM
2k row at rate 20 averaging 1:50.9 split
10 minutes intervals on stepper.
10 minutes intervals on bike.
6 x 30s sprints on ergo with 20s rest averaging 1:33.0 split.
08/08/2012
AM
90 minute bike UT2 level 16 covering 54.1km.
PM
1.6k run on treadmmill
Hanging Leg Raises: 15, 12, 12, 8
Stepper for 25 minutes level 13.
09/08/2012
AM
Squats: 60/5, 100/5, 115/5, 130/5, 145/3 (really struggling with squats at the moment again failing to hit prescribed reps)
Bench Press: 60/5, 80/5, 90/5, 102.5/6
DB Curl: 18/10, 22/ 8, 24/6, 26/2
PM
30 minute run at 13kph on treadmill
6k on ergo rate 18 averaging 1:58.8 split.
13/08/2012
Ok so been away a few days so short session to get back into it.
20 minutes ut1 on bike level 18
10 minutes on treadmill
14/08/2012
Am
3k on ergo rate 20 at 1:51.1 split. No reason to stop this early just lack of drive I guess.
1k on treadmill 13kph.
6 x 30s ergo sprints with 20s rest at 1:31.1 split.
Pm
Had to train at different gym. Not ideal so had to do with smith machine with no free weights and max weight 175kg.
Deadlift: 100/5, 130/1, 150/3, 170/3, 175/6(max weight here so had to go lower than planned)
Barbell Row: 100/5, 100/5, 100/5
Seated Shoulder Press: 40/3, 60/3, 70/3, 80/5
DB Shrugs: 30/10, 30/10, 30/10
DB Romanian Deadlift: 30/5, 30/5, 30/5
Ok session I guess, had to make do with poor equipment.