Strength and Conditioning Training Log

Training Training Logs
521

4/1/2013

AM
1 Arm DB Snatch: 18/3, 26/3, 32/3
Squat: 60/5, 100/5, 120/3, 130/3, 140/3, 60/5
Bench Press: 60/5, 70/5, 90/5, 100/3

Kept it short and sweet. Shoulder a little bit tight, but no pain. Did not go all out on the squats as I want to do an 18k row later. Solid weights session done in half hour.

PM
3 x 6k row on ergo rate 19 averaging 1:59.0 split with 90s rest.

First 2 averaged 1:57.6, but blew it on the last one. Still an ok time for this point. Think the fitness is still there, just need to get used to long ergos again. Overall a solid day’s training.

522

5/1/2013

16 minutes on ergo rate pyramid 18-22 at 1:56.1 split.
30 minute bike at 222 watts per hour.
15 minute run at 12.2kph

6/1/2013
Felt absolutely exhausted today so took day off.

7/1/2013

2 x 8k on ergo rate 18 at 1:57.7 split. Much better today.

523

8/1/2013

AM
Power Cleans: 40/5, 60/5, 60/5, 70/3 (form felt really really solid, will try at higher weights now I seem to be hitting better form)
Deadlifts: 100/5, 140/5, 180/3 (felt very comfortable, kept fairly easy as I want to avoid back soreness before tomorrow’s ergo)
Standing Military Press: 40/5, 60/5, 65/5, 70/5, 40/5 (Not bad been awhile since I have done standing pressing so should come back fairly quickly)
DB Curls: 16/8, 20/6, 20/6

PM
60 minutes UT2 on the bike at 217 watts per hour.

524

9/1/2013

30 minute rate 20 on ergo. 1:51.7 split, got 8057m.

Not too bad for this point in January. Also didn’t feel too bad when I came off, definitely could have gone harder, but happy to hit this during exam period. Weights still good and fitness not far off, hopefully I can kick on this term.

525

10/1/2013

9k outing in a coxed four. Good to get back on the water just looking forward to getting exams out of the way now.

526

11/1/2013

1 Arm DB Snatch: 22/3, 32/3, 32/3
Bench Press: 60/5, 80/3, 100/1, 110/1, 115/1, 102.5/3, 102.5/3, 90/5
Squats: 60/5, 100/3, 120/1, 140/1, 155/1, 140/3, 140/3, 125/5
Pull Ups: 8,8, 5
superset with
Dips: 12, 12, 8

Really tough, but good session doing an adapted version of the FE method. Worked up to 5kg below my PB in both bench and squat. Highest weight in squat I have lifted since before Summer when I did my ankle in and with good depth too.

527

12/1/2013

18k outing in coxless four. Mostly steady state with 3xx5 minute rate 26 bursts and a short rate 30 sprint. Really enjoyed this outing.

528

13/1/2013

18k outing in coxless four again with one change. Steady state upstream and 4 x 5 minute bursts on way back mid 20s with a rate 30 piece at the end.

529

15/1/2013

Okay so today had an exam and telephone interview so pretty tired and had to work a lot yesterday, but exam went well and interview was meh, could have done better. Still got a weights session in though, this week 5x5 for deadlifts and military press with thursday being dynamic effort for squats and bench. Got a lot of training planned tomorrow. Going to enjoy the next few days of no exams or lectures.

Power Cleans: 60/3, 70/3, 75/3 (solid form)
Deadlifts: 60/3, 100/3, 150/5, 150/5, 150/5, 150/5, 150/5
Standing Military Press: 40/3, 60/5, 60/5, 60/5, 60/5, 60/5
DB Curls 18/5, 20/5, 22/5, 14/7,7,7

530

16/1/2013

AM
Brookes hour:
20 minute ergo rate 24 at 1:52.4 split
20 minute bike at 209 watts per hour
20 minute run on treadmill at 12kph

Did not push it too much as had a double outing in evening

PM
5k outing in coxed four steady state. Had to call it a day as fog was so bad visibility was less than a few metres and it was already dark.

531

17/1/2013

AM
Dynamic effort for weights today
1 Arm DB Snatch: 24/3, 30/3, 32/3
Squats: 60/5, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2
Bench Press: 50/5, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2

PM
9k outing in a coxless four with two 1k bursts.

532

18/1/2013

10 minute warm up on the bike.
16 minutes interval training: 1 minute on 1 minute off on the bike averaging 247 watts per hour.
6 minutes cool down

Long stretching and mobility session.

533

19/1/2013

18k outing in coxed four steady state.

534

20/1/2013

20k outing in an 8. Pretty shit to be honest. Not sure plans for next week as lectures start and also have an approaching deadline, but think I am on top of it at them moment.

535

21/1/2013

45 minutes of circuits.
2 groups: 1 group constantly runs laps while other group does following exercises. Groups alternate after exercise is finished:
30 burpees
30 press ups
30 sit ups
30 squat thrusts
30 squat jumps
30 sculling sit ups
30 jumping lunges

10 minute core circuit

Tough session, been awhile since I have done these kind of exercises and the constant running in between made it very tough.

536

22/1/2013

AM
Power Cleans: 60/3, 70/3, 80/1
Deadlift: 80/3, 140/1, 160/1, 180/1, 200/1, 180/3, 160/5
Standing Military Press: 40/5, 60/1, 70/1, 75/1, 80/1, 85/1 (hello unexpected PB), 75/3, 67.5/5
DB Curl: 20/6, 24/5, 24/5, 14/7,7,7

PM
15 minutes on ergo rate 20 at 1:51.5 split.

Was good for over 8100m in 30 minutes, but felt twinge in my hip which has been sore since Sunday. Felt it best to stop and did a long stretch and mobility session. Fitness and strength in a good place at the moment.

537

23/1/2013

7k outing in coxed four with 2 x 1.5k pieces at rate 28. Was hungover, but went fairly well

24/1/2013

Last bit of an essay was harder than I though, was up till 5am on it so did not feel good at all Thursday.

25/1/2013

Still not feeling great today

AM
1 Arm DB Snatch: 18/3, 24/3, 30/3
Bench Press: 60/5, 90/5, 90/5, 90/5, 90/5, 90/5 (rep week for bench felt good)
Squats: 60/2 (had to stop as bar ripped open a spot on my back which has swollen up pretty nasty so decided to switch to front squats)
Front Squats: 80/5, 80/5, 80/5, 80/5, 80/5

PM
2 x 30 minute on ergo. Only did 40 minutes worth at 1:57.3 split rate 20. Pace good, but mentally weak to stop so went on the bike.
25 minute bike at 207 watts per hour.

Plan on catching up on sleep to help recover over next couple of days. Hopefully will get decent outings on the weekend and hit the ergs hard next week. Need to be much more focused with work now, I became too lazy after my exam, I had plenty of time to do that essay. It is time to set some goals to work towards now I am in top 4. So here is what I want to work towards the next 2 months.

5k - 17.20
30 minute rate 20 distance - Over 8200m
Squat - Break my PB of 160kg

Ultimately rowing is my goal and not everyone is as keen as me in the top 8, but I plan to still try and push myself as far as I can go. At the very least I want to leave university in a good position to get into a good crew at a top club in the UK. This will require being more disciplined with work and sleep patterns so not to affect my training like it has this week and also make sure I work on recovery and mobility properly as this can be limiting on the ergo. As for weights I am happy with the direction my deadlift is moving and was really happy with last weeks 85kg PB military press. Weights are primarily to enhance rowing performance so I will not get caught up too much in numbers for strength training as long as they keep on progressing slowly. It is just my squat which is comparatively weak, so I want to improve that.

538

26/1/2013

AM
10k outing in a double scull. First time sculling in a long time and first proper outing over just 1-2k. Was difficult at first, as I am so use to stroke side so generally connected better with my left blade, but was good to do some sculling. Definitely need to improve technique, was shattered and was not sculling very efficiently.

27/1/2013

25k outing in an 8. All steady state, was brutally long. Legs were destroyed by the end.

539

28/1/2013

Circuits. 3 rounds of following with 1 minute rest between rounds.

15 Squat Jumps
35 Burpees
15 Squat Jumps
35 Sit Ups
15 Squat Jumps
35 Press Ups
15 Squat Jumps
35 Jumping Lunges
15 Squat Jumps
35 Sculling Sit Ups
15 Squat Jumps
35 Squats

29/1/2013

AM
Power Cleans: 60/3, 70/3, 80/F
Deadlifts: 80/3, 120/2, 120/2, 120/2, 120/2, 120/2, 120/2, 120/2, 120/2, 120/2, 120/2
Standing Military Press: 40/3, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2, 52.5/2,
DB Curl: 20/5, 22/5, 24/5, 16/7,7,7,

PM
5 x 1k sprints on ergo rate 28 averaging 1:43.0 split for first 4, 1:41.8 split for first 3, completely blew mentally at the end.

Not a great day’s training. Need to get head down with work, separate training and work better and catch up on sleep I think.

540

30/1/2013

2 x 8k row on ergo rate 19 averaging 1:56.9 split.