15/08/2012
Am
60 minute cycle ut2 covering 35.8km. Not sure why I struggled so much with this today.
Pm
15 minutes ut1 on treadmill 14kph
15 minutes ut1 on stepper level 14
5 minutes on bike at 44kph.
16/08/2012
Am
90 minutes cycle ut2 on bike covering 53.3k.
Pm
7k on ergo rate 18 at 1:58.6 split.
15 minutes on treadmill 13kph.
17/08/2012
Am
3k on ergo at rate 20 at 1:49.2 split.
15 minutes on stepper ut1 at level 14.
Pm
Again poor weights equipment only had smith machine.
Bench Press: 60/5, 85/3, 100/3, 110/4
Squat: 60/5, 100/5, 120/3 (plane of motion horrible so stopped as hurting my knee)
Pull ups: 8, 8, 8, 10
DB Curls: 18/8, 18/8, 18/8
18/08/2012
Am
Superset:
Hanging Leg Raises: 12, 12, 12
Weighted Standing Cable Crunches: 30/10, 35/10, 40/8
Giant Set:
Leg Press: 140/20, 140/20, 140/20
Calf Raises: 120/20, 120/20, 120/20
Press ups: 20, 20, 20
Giant Set:
DB Swings: 22/15, 22/15, 22/15
Rear Lateral Raises: 16/10, 16/10, 16/10
Plank: 45s, 45s, 45s
Pm
30 minutes ut2 on crosstrainer.
19/08/2012
7k ut2 on ergo rate 17 at 1:58.8 split.
15 minutes on treadill at 12kph.
4k ut2 on ergo rate 17 at 1:57.8 split.
15 minutes on the bike ut 2 covering 9.4km.
20/08/2012
Am
90 minutes cycle ut2 level 16 covering 56.3km. Really happy with the pace.
Pm
4k on ergo rate 19 averaging 1:50.2 split.
15 minutes on treadmill at 12kph.
21/08/2012
Am
20 minutes on bike ut2 level 16 covering 12.3km.
10 minutes on treadmill 12kph.
Pm
8k on ergo rate 17 at 1:57.6 split.
20 minutes on stepper level 14 ut1.
Not really feeling it today.
22/08/2012
Deadlift: 100/5, 140/3, 162.5/5, 185/3, 205/1
Romanian Deadlift: 100/5, 120/5, 140/5
Shrugs: 140/5, 150/5, 160/3
Barbell Row: 100/3, 120/3, 130/2
Seated military Press: 40/5, 65/5, 75/3, 82.5/1
23/08/2012
Am
15 minutes on stepper ut1 level 15
15 minutes on treadmill ut1 at 13.5kph
10 minutes on crosstrainer
Pm
60 minutes ut2 hill intervals on bike covering 38.5km on level 17.
24/08/2012
Am
Restricted equipment so had to use smith machine again.
Leg Press: 140/10, 180/10, 200/6, 200/6
Pull Ups: 10, 10, 10, 10, 10
Bench Press: 60/8, 90/5, 102.5/3, 115/1
Squats: 100/5, 110/5, 120/3, 130/3
DB Curl: 16/10, 20/8, 22/5, 24/4
Pm
60 minutes ut1 on bike level 17 hill intervals covering 39.3km.
28/08/2012
So been away for few days catching up with uni mates before we go our separate ways next year, so hit it hards today. Limited equipment again with weights as had to use smith machine with max 175kg weights and max 30kg dumbells.
AM
8 x 30s on ergo tabata with 20s rest averaging 1:30.9 split.
Midday
Deadlift: 100/5, 130/3, 150/5, 160/5, 175/5
DB Romanian Deadlift: 30/8, 30/8, 30/8
DB Shrugs: 30/10, 30/10, 30/10
Weighted Pull Ups: BW/5, 10/5, 20/5, 25/3, BW/7
Seated Military Press: 60/5, 67.5/5, 75/9
Rear DB Lateral Raises: 16/10, 16/10, 16/10
PM
60 minutes UT1 on the bike level 18 hill intervals covering 40.1km. Really happy to average over 40kph.
29/08/2012
60 minute cycle UT2 covering 36.5km level 16. Felt fatigued today so did not push it past the hour.
30/08/2012
AM
90 minutes UT2 on the bike level 16 covering 53.35km.
PM
20 minute row at 1:57.4 split rate 18
20 minutes on stepper level 13
20 minutes on treadmill at 12kph
04/08/2012
Deadlift: 100/5, 140/1, 155/3, 175/3, 200/3 (tough)
Front Squat: 60/5, 60/5, 80/3 (been a long time since done these)
Seated Military Press: 62.5/3, 72.5/3, 80/5
KB Swings: 12/55, 12/56
Superset:
Reverse Curls: 20/10, 20/10, 20/10
Battle Ropes: 20s, 20s, 20s
07/08/2012
Squats: 60/5, 100/3, 120/3, 135/3 (stopped really struggling on squats)
Single Leg Stiff Leg Deadlift: 10/5, 12.5/5, 15/5, 17.5/5, 20/5
Bench Press: 60/5, 85/3, 100/3, 110/3
DB Curl: 17.5/6, 20/6, 22.5/6, 25/5
09/08/2012
At uni now so have gym membership so back to conditioning work. Today I felt off the pace, but was just to ease back into it.
6k on ergo rate 18 at 1:58.8 split.
Squats: 100/5, 120/5, 130/5, 140/3 (extra squats to make up for fridays shit, but plan on just going back down in weights and build up again, no use in being frustrated at failing to hit required reps every week.
10/09/2012
8k ergo at 1:58.6 split.
30 minutes on the stepper.
Slowly building it back up.
11/09/2012
Deadlift: 100/5, 140/1, 165/5, 187.5/3, 210/f (going to have to reduce 531 weights I think then build back up, really hitting plateau now.
Bench Press: 60/5, 90/5, 105/3, 115/2 (pressing still strong though, just squat and deadlift I am struggling a bit)
Barbell Row: 100/5, 100/5, 100/5
Romanian Deadlift: 100/5, 100/5, 100/5
Ok not been logging much recently but rowing at my new uni has started so will get back to writing up regularly as I will need to track progress, I have done some weights and cardio last few days. I have decided to stop with 531 for a bit now. I have hit a couple of new 1 rep maxes as well as a lot of rep pbs, but have been on it for a while now and starting to plateau and need to freshen things up so will likely follow the high performance training matrix from the recent tnation article.
16/09/2012
AM
1st outing back for a while. 10k mostly steady state and technical work.
PM
15 minutes on ergo at 1:57.8 split
15 minutes on bike at average of 192 watts.
Did not realise gym shut so early at 5.30pm so did not get much done here.
17/09/2012
30 minutes on treadmill at 12kph
30 minutes on stepper averaging 232 watts per hour.
Really struggled with tightness today, long stretching and mobility session needed tonight I think.
18/09/2012
AM
2 x 8k on ergo with 90s rest averaging 1:58.4 split rate 18.
Was tough finishing long ergo again, hips were really tight.
PM
First weight session onm high performance matrix.
A. Power Cleans: 30/4, 60/4, 60/4, 60/4, 70/4 (never done these properly so probably a massive PB here)
B1. Barbell Row: 70/6, 100/6, 105/6, 110/6
B2. Bench Press: 60/6, 80/6, 90/6, 100/6
C1. Pull Ups: 10, 10, 9
C2. Lunges: 22/6, 22/6, 22/6
D. 3 x 45s sprints on bike
Not going to lie, this was brutal. The supersets were harder than I though and I was completely destroyed by the end of it.
19/09/2012
70 Minute cycle averaging 219 wats per hour.
20 minutes on the stepper averaging 248 watts per hour.
20/09/2012
6k on ergo rate 18 at 1:57.4 split.
30 minutes on stepper at 239 watts per hour.
21/09/2012
A. Squat Jumps: 4, 4, 4, 4, 4
B1. Squats: 100/6, 110/6, 120/6, 130/6
B2. Standing Military Press: 60/6, 62.5/6, 62.5/6, 62.5/6 (really tough following squats)
C1. Romanian Deadlift: 60/8, 60/8, 60/8
C2 Single Arm DB Shoulder Press: 22/6, 22/6, 22/6
D Kettlebell Swings: 16/25, 16/25, 16/25
22/09/2012
AM
Failed outing as had to come in early due to the boat having the wrong riggers. Went for a jog to at least do something.
PM
3k rate 18 at on ergo at 1:58.6 split. Really struggling with tightness.
22 minutes on bike at 211 watts per hour.
23/09/2012
AM
2 x 8k steady state in a coxless four. Loved it, first good outing here and was nice to get some good fitness work done back on the water.
PM
Found out pool was shut in afternoon so did some stretching, foam rolling and yoga to try loosen up and get rid of this niggling tightness.
24/09/2012
AM
20 minutes on ergo rate 24 averaging 1:49.5 split. Fairly solid row here.
20 minutes on the bike averaging 204 watts per hour
20 minutes on treadmill at 12kph.
PM
Circuits:
Squats, press ups, squat jumps and burpees for time.
Core circuit of sit ups, leg raises, plank, side plank, twisting sit ups and swimming leg kick.
Long stretching session.
25/09/2012
3 x 6k on ergo with 90s rest averaging 1:57.5 split rate 18.
Felt very comfortable, rowing specific fitness and muscle memory is coming back now, hoping to kick on from here now. Hopefully all the cross-training and weights over summer will pay off.