23/11/2012
AM
A. 1 Arm DB Snatch: 20/3, 26/3, 30/3, 30/3
B1. Squats: 60/5, 100/5, 120/5, 130/5, 60/5 (hindsight could have gone heavier, much better than I thought)
B2. Bench Press: 60/5, 80/5, 100/5, 105/3, 60/5
C1. Pull Ups: 11, 10, 10
C2. Dips: 22, 20, 20 (last set rest pause)
PM
Brookes hour:
20 minutes row on ergo rate 24 at 1:49.9 split.
20 minutes on bike at 230 watts per hour.
20 minutes on treadmill at 13.4kph.
24/11/2012
Flooding cancelled the outings so off to the gym.
60 minutes on the bike at 234 watts per hour.
30 minutes on the bike at 149 watts per hour .
25/11/2012
16k row on ergo rate 20, 1:59.1 split. Made sure to keep this UT2 as felt pretty tired and outing was cancelled.
26/11/2012
20 minute light run
Circuits, 4 rounds of following with 1 minute between rounds:
15 squat jumps
35 burpees
15 squat jumps
35 sit ups
15 squat jumps
35 jumping lunges
15 squat jumps
35 press ups
15 squat jumps
35 sculling sit ups
15 squat jumps
35 squats
Solid session today. Had 8 hours of contact time and have a race on saturday so was not desperate to do my usual 40 minute morning session. River still looks flooded so unlikely we will get out before saturday. Frustrating how much flooding has ruined a preparation this term. Can only hope things are better next term.
27/11/2012
A. Power Clean: 35/4, 60/4, 65/4, 70/4, 70/4 (form shit!)
B1. Deadlift: 75/5, 120/5, 140/3, 160/3 (keeping light with race coming soon)
B2. Standing Military Press: 60/5, 65/5, 70/3, 75/3 (best pressing for a while)
C1. DB Curl: 20/5, 24/5, 24/3
C2. Rear Lateral Raises: 18/5, 18/5, 18/5
D. Farmers Walk: 40/20m, 40/20m
28/11/2012
AM
Deadlift Jump: 60/5, 80/5, 90/5
Front Squat: 60/5, 80/5, 80/5
Jump Shrug (practice for first part of power clean: bar/many reps, First time being coached. Definitely made some improvements with the transition and hip thrust. Just need to get it more fluent and consistent now.
Push Press: 60/5, 60/5, 60/5 (easy, first time I really got push press right, may up the weight now I am not just military pressing it.
1 Arm DB Snatch: 30//3, 30/3, 32/3
1 Arm DB Row: 30/5, 36/5, 42/5
Plank: 120s, 65s
PM
2 x 6k on ergo rate 19 at 2:01.6 split. Not happening today felt awful.
20 minute run at 13kp.
29/11/2012
1k recovery swim pretty relaxed pace. Then 15 minutes stretching in the steam room.
1/12/2012
Starting a slightly different plan now with regards to ergos. Found a good online plan which I plan to follow, and feel will kick me on a bit more.
4 x 1500m on the ergo rate 27 averaging 1:45.5 split.
Was at 1:44.4 from first 3, but lost it in the last one. Still solid time for distance intervals. Plan is to improve my higher rate fitness as well as doing steady state.
2/12/2012
60 minute cycle UT2 at 207 watts per hour.
4/12/2012
AM
A. Power Cleans:30/4, 60/4, 60/4, 70/4 (form very inconsistent trying to apply what I learned on wednesday)
B1. Deadlifts: 100/5, 140/3, 160/3, 180/3, 100/3 (very solid)
B2. Standing Military Press: 40/5, 60/3, 70/3, 75/3, 60/3
C1. DB Lunges: 16/5, 20/5, 22/5 (reall struggled with grip)
C2. DB Curl: 16/8, 20/6, 22/5
PM
2 x 6k rate 21 at 1:55.9 split. Felt really comfortable which I had time to do a 3rd.
7/12/2012
6k outing in a terrible 4.
Enjoying this next week or so of fairly easy training before hitting it hard again starting thursday. Nice to wake up without any soreness or overly tight hips. Plan is from next week really go for it and prepare for seat racing next semester.
Not done much other than a couple of light sessions last week or so, just having some rest after a busy and difficult semester.
13/12/2012
8 x 500m sprints on ergo rate 27 at 1:41.8 split.
2k steady state at 1:57.3 split.
Did not get all 12 sprints done set out too fast, but fairly solid pace for first session after fairly light couple of weeks and too much drinking. Time to prepare for January’s seat racing now.
14/12/2012
Unfortunately had to train in gym with limited equipment so…
AM
DB Snatch: 20/3, 26/3, 30/3, 30/3
Smith Machine Deadlift: 100/5, 130/5, 150/3, 170/1, 130/5 (difficult grip as bar is smooth)
Seated Machine Shoulder Press: 45/5, 65/5, 75/5, 85/3, 65/5
DB Curl: 16/10, 20/8, 24/6
PM
3k on ergo rate 19 at 1:57.3 split.
40 minute cycle at 35.5kph.
15/12/2012
10k on ergo at 2:01.7 split. Really poor pace today.
16/12/2012
4 x 1500m sprints rate 28. Averaged 1:46.2 split for first 3. Blew the last one and hit 1:53.0 split. Either bad day, I’m unfit or the ergos now I am back home are in shit condition.
17/12/2012
30 minutes rate 18 on ergo at 1:57.9 (ergos do feel a bit heavy)
30 minutes on the bike at 29kph. Made sure to kep it UT2 and not let heart rate get out of control.
30 minutes on treadmill at 12.5 kph.
Solid aerobic session.
18/12/2012
DB Snatch: 16/3, 24/3, 30/3, 30/3
DB Bench Press: 24/8, 30/8, 30/8
DB Push Press: 24/5, 24/5, 24/5
Front Squat: 60/5, 70/5, 80/5
Weighted Pull Ups: BW/5, 10/5, 15/5, 20/5, BW/6 (not as good as they used to be)
19/12/2012
Power Clean: 40/4, 60/4, 70/4, 80/1 (equal pb better form than usual)
Squats: 60/5, 100/5, 120/3, 140/3, 150/2, 140/3, 100/3 (best squatting in ages)
Deadlift with bands: 125/5, 125/5, 125/5, 125/5, 125/5
Bench Press: 60/5, 80/5, 100/3, 110/2 (solid)
DB Curl: 18/5, 22/5, 24/5
Awesome weights session. Nice to have couple of days off cardio, but I have seat racing in less than a month so will be back on it tomorrow.
20/12/2012
30 minute ergo rate 19 at 1:59.5 split.
30 minute bike at 32kph.
21/12/2012
AM
2 x 1650m on ergo at 1:46.7 split. Stopped there as last 2 were not going to happen training on my own.
20 minute hill intervals on bike averaging 38kph.
PM
Deadlift: 60/5, 100/5, 140/3, 160/1, 180/1, 200/1, 212.5/1 (PB), 192.5/2, 160/5
Barbell Row: 100/5, 110/5, 120/3
Seated Shoulder Press: 60/5, 70/3, 80/3, 85/3, 60/6, 60/6
Screw the end of the world, deadlift PB by 2.5kg. Only 7.5kg off the 500kg barrier for the big 3 lifts.
22/12/2012
7 minutes on ergo rate 18 at 1:58.1 split. Back sore as hell so had to stop.
40 minutes on the bike at 33kph.
24/12/2012
30 minutes on ergo rate 19 at 1:57.7 split.
30 minutes on the bike at 32.1kph.
15 minutes on treadmill at 13.2kph.
26/12/2012
40 minutes on water rower. Forgot how shit that piece of equipment is compared to concept 2. Apparently a 1:52.2 split at rate 23. Doubt it though.
27/12/2012
Woke up with pain in shoulder so no pressing unfortunately.
AM
Split Squat: 16/5, 16/5, 16/5
DB Row: 30/10, 30/10, 30/10
DB Curl: 16/10, 18/8, 20/6
Weighted Cable Crunches: 20/10, 30/10, 35/8, 37.5/5
Hanging Leg Raises: 10, 8, 8
PM
4 x 750m ergo sprints rate 28 with 1 minute rest. Averaged 1:43.8 split.
20 minutes intense intervals on the bike.
28/12/2012
Squats: 60/5, 100/5, 120/5, 140/3, 150/3, 140/4, 100/3
Split Squat: 14/5, 16/5, 18/5
Lying Leg Raises: 20, 20, 20
KB Swings: 24/10, 24/10, 24/10, 12/20, 12/20, 12/20
Still have a pain in my shoulder.
30/12/2012
30 minutes on ergo rate 18 at 1:56.6 split.
30 minutes on the bike at 34kph.
30 minutes on treadmill at 12.2kph.
Fairly solid pacing all round.
31/12/2012
Power Clean: 40/4, 60/2, 70/2, 70/2, 70/2, 70/2, 70/2, 70/2, 70/2, 70/2, 70/2
Deadlift with Bands: 60/5, 100/3, 140/2
Deadlift: 180/2, 180/2, 180/2, 180/2, 180/2, 180/2, 180/2, 180/2, 180/2,
Pendlay Rows: 60/5, 60/5, 80/5, 90/5, 90/5
DB Curl: 18/6, 20/6, 22/5
Crazy volume today. Did not know I was capable of that on the deadlifts, but was very happy with it. Not a bad way to finish 2012.
Happy new year to everyone!
3/1/2013
2 x 6k rate 18 at 1:58.5 split. Pace felt fine, but hips were really tight, but not bad start getting back into long distance ergos.
20 minutes on bike at 213 watts per hour.