26/09/2012
AM
A. Power Cleans: 30/4, 60/4, 70/4, 70/4, 80/1
B1. Deadlift: 80/3, 120/3, 140/3, 160/3, 170/3, 80/3
B2. Bench Press: 60/3, 80/3, 90/3, 100/3, 105/3, 60/3
D. 3 x 45s sprints on the bike
Fairly good session, another PR on the power cleans, stopped at one rep though as form went and lost explosiveness; will carry on working on this though. Deadlifts done from dead stop and felt explosive. Was running out of time before my lecture started so had to cut the assistance exercises out, but pleased overall with the session and got hte main things done.
PM
10 minutes on crosstrainer averaging 202 watts per hour.
5k run on treadmill in 24 minutes.
30 minutes on stepper averaging 288 watts per hour.
Fitness is really kicking on now, today felt good even with a bit of a cold. Freshers flu is starting to kick in now.
27/09/2012
Circuit training:
4 x 1 minute at each station:
Leg Raises
Hold the Flag
Squat Jumps
Burpees
Wall Sits
Lunges
Press Ups
Squats
Scull Sits
Plank
Would have done more today, but have a cold which has got massively worse so am not going to push it too much till I recover. Hopefully won’t affect things too much as things were going really well. No weekend outings as river is flooded, but may be blessing in disguise this week.
28/09/2012
AM
A. Squat Jumps: 4, 4, 4, 4, 4
B1. Squats: 60/3, 100/3, 120/3, 130/3, 140/3, 100/3
B2. Standing Military Press: 40/3, 60/3, 65/3, 70/2, 75/F, 60/3 (really struggled with this superset)
C1. Pull Ups: 10, 10, 10
C2, Dips: 20, 20, 19
D. 2 x 250m on ergo sub 1:20 split
PM
20 minutes on ergo rate 18 at 1:56.9 split. Stopped as nose was running like crazy and then lost it as split and rhythm had gone.
20 minutes UT2 on bike at 219 watts per hour.
Called it a day there. Cold is better, but really did disrupt conditioning, but fitness seems in good place, and squats were good, just really struggled with the press on the supersets.
29/09/2012
10k on ergo rate 18 1:57.7. Again cold is a nuisance.
30 minutes on stepper at 289 watts per hour.
1.4k run.
Not a bad session but going to take tomorrow off to try and fully recover, I hate this half assed training and unfinished ergos.
01/10/2012
AM
5 minutes warm up on crosstrainer.
22 minutes intervals on bike averaging 239 watts per hour.
PM
3 times of following circuit, 1 minute at each station:
Squats
Press Ups
Lunges
Plank
Jumping Jacks
Wall Sits
Squat Thrusts
Burpees
Sit Ups
Then some erg sprint practice as I was picked for the varsity indoor rowing competition on wednesday. Tough day not helped by 9-5 of lectures with only half hour break, but busiest day out of the way.
02/10/2012
AM
A. Power Cleans: 30/4, 60/4, 60/4, 70/4, 75/F(Sure its a mental things on heavier weights I just need to explode and go for it.
B1. Barbell Rows: 85/4, 100/4, 105/4, 110/4
B2. Bench Press: 60/4, 80/4, 100/4, 105/4
C1. Lunges: 16/8, 20/8 stopped here knee twinging a bit
C2. DB Curl: 16/6, 20/6, 22/6
D. 3 x 250m ergo sprints averaging 1:28.7 split.
PM
Took this fairly easy as I have the varsity sprint tomorrow.
15 minutes on the bike 211 watts per hour.
15 minute run at 12.2kph.
03/10/2012
AM
Varsity challenge 250m sprint 8, people in the relay against leeds met our rivals. Absolutely smashed it and we won by 39s.
PM
2k on ergo rate 20 at 1:51.5 split.
30 minute run at 13kph.
10 minute bike at 211 watts per hour.
04/10/2012
Feeling pretty rough after good nights celebrations, but still made it to circuits.
15 minute run round hyde park
3 rounds of:
15 squat jumps
30 burpees
15 squat jumps
30 sit ups
15 squat jumps
30 jumping lunges
15 squat jumps
30 press ups
15 squat jumps
30 sculling sit ups
15 squat jumps
30 squats
05/10/2012
AM
A. Power Cleans: 30/4, 60/4, 60/4, 60/4, 60/4 (kept weight down and focused on explosiveness)
B1. Standing Military Press: 40/5, 60/5, 65/5, 70/5 (again really struggling on these)
B2. Squats: 80/5, 100/5, 110/5, 120/5 (kept fairly light as legs very sore from yesterday)
C1. Pull Ups: 11, 10, 10
C2. Rear Lateral Raises: 12/10, 12/10, 12/10
D. Kettlebell Swings: 16/25, 16/25
PM
3 x 6k on ergo rate 18 at 1:56.6 split. Very happy with this.
Really need the flooding to go down so we can get back on the water.
06/10/2012
Legs absolutely killing today so only did an active recovery session.
About 1k of light swimming.
15 minutes in steam room, doing some stretches.
07/10/2012
16k outing in 8 man crew. Mostly technical at start followed by extended steady state pieces. Was hard work as scratch crew of varying abilities meaning balance was off.
08/10/2012
AM
40 minutes on crosstrainer at 309 watts per hour.
PM
Circuits, 3 rounds of the following with 1 minute rest between rounds:
15 squat jumps
30 burpees
15 squat jumps
30 sit ups
15 squat jumps
30 jumping lunges
15 squat jumps
30 press ups
15 squat jumps
30 sculling sit ups
15 squat jumps
30 squats
Followed by some core work
60s plank
60s side plank each side
60s leg raise hold 6 inches off ground
60 crunches
Stretching session
09/10/2012
AM
A. Power Cleans: 40/4, 60/4, 60/4, 70/4, 75/2
B1. Deadlift: 75/3, 120/3, 140/3, 180/3, 100/3 (Felt really good today, 180 was no problem)
B2. Bench Press: 60/3, 80/3, 100/3, 110/3, 60/3 (Went really well, can’t figure out why my military press went to shit)
C1. Lunges: 16/6, 20/5, 24/4
C2. DB Curls: 16/8, 20/6, 24/4
D. 3 x 20s ergo sprints with 10s rest. Averaged 1:29.7 split.
PM
30 minute on ergo rate 20 averaging 1:52.0 split, 8032m.
Not my best, but was 2nd session of a long day. It is tough keeping up this volume of training and eating whilst keeping on top of my masters work. Also was very frustrating that the footstraps on the ergo kept coming loose, really threw my rhythm towards the end. It must have cost me at least 50m today.
[quote]Ironwarrior25 wrote:
PM
Circuits, 3 rounds of the following with 1 minute rest between rounds:
15 squat jumps
30 burpees
15 squat jumps
30 sit ups
15 squat jumps
30 jumping lunges
15 squat jumps
30 press ups
15 squat jumps
30 sculling sit ups
15 squat jumps
30 squats
[/quote]
What was your time on that?!
@IronRaven - Not really sure, the circuits are done in the sports hall with the whole men and womens rowing squad. Basically we do the squat jumps then the exercise, then jog on spot till most people are finished then start on the squat jumps preceeding the next exercise. Usually the top senior men and senior women compete to finish first on each exercise (girls do less reps though). Either way it is a pretty brutal workout for the legs.
10/10/2012
10 minutes warmup on bike.
30 minutes on bike at 204 watts per hour
30 minutes run averaging 12.2kph
10 minute cooldown on crosstrainer
12/10/2012
AM
A.Power Cleans: 30/4, 60/4, 60/4, 70/4, 80/F (going to have to avoid temptation to go heavier till I nail form)
B1. Squats: 60/3, 100/3, 120/3, 130/3, 100/3
B2. Standing Military Press: 40/3, 60/3, 70/3, 75/3, 40/3 (finally a good military press session)
C1. Dead Hang Pull Ups: 10, 10, 7 (really tough)
C2, Dips: 20, 20, 14
PM
2 x 8k on ergo with 90s rest, rate 18 at 1:56.9 split.
13/10/2012
72 minutes on bike at 233 watts per hour. Frustratingly had to go to the gym as yet again the river was too flooded.
14/10/2012
Again no outings due to flooding!
AM
Swimming:
200m warm up
8 x 100m front crawl on 1 minute 55 seconds
4 x 100m breastroke on 2 minute 10 seconds
100m cool down
Stretching session in steam room
PM
2 x 8k on ergo, 90s rest, rate 18 at 1:57.4 split.
15/10/2012
AM
10k on ergo rate 18 at 1:58.2 split. Only had about 40 minutes of training time between lectures, but to be fair 10k on my own was fucking boring so unlikely I would have done more anyway.
PM
20 minute run
Step circuits outside as sports hall was being used. To be honest not even going to log the exercises as personally I thought today was pretty pointless compared to normal. Hopefully tomorrow will be more productive day and hopefully river will be rowable by wednesday to get much needed water time.
16/10/2012
AM
A. Power Cleans: 40/4, 60/4, 60/4, 60/4 (best set I have ever done, wish I could maintain this form), 70/4
B1. Deadlift: 100/3, 140/3, 160/3, 185/2, 100/3
B2. Bench Press: 60/3, 80/3, 100/3, 110/3, 60/3
C1. Lunges: 18/6, 22/5, 24/4
C2. DB Curl: 18/8, 22/6, 24/4
D. 3 x 20s ergo sprints with 10s rest
PM
10k on ergo alternating between UT3 for 600m, then 400m sub 1:45 split.
17/10/2012
AM
45 minutes on bike at 213 watts per hour
15 minute run at 13kph
PM
Yet another fucking outing off due to high river!
Back in the gym for an ergo. Fuck my training is boring at the moment.
2 x 12 minutes UT1 at 1:53.4 split rate 20 with 2 minutes rest.
10 minute UT2 roughly 2 minute split rate 18.
18/10/2012
Had to step circuits outside today, not even worth logging.
19/10/2012
AM
A. Power Cleans: 40/4, 60/4, 60/4, 60/4
B1. Standing Military Press: 40/5, 60/5, 70/2 (shoulder felt really dodgy had to stop)
B2. Squats: 60/5, 100/5, 120/5, 140/5, 100/3
C1. Dead Hang Pull Ups: 7, 8, 6 (again shoulder not right)
C2. Dips: 14, 16, 12 (weirdly these felt ok)
D. KB Swings: 16/25, 16/25
PM
8 minutes on ergo rate 24 at 1:50.3 split. Was meant to be more, but felt overly tired, shoulder was sore and mentally exhausted after 6 hours of lectures and yet more assignments mounting up.