31/1/2013
Fairly light circuits today. Worked out well as I was pretty tired and nothing too intense allowed me to get shitloads of work done.
3 1 minute rounds of the following stations:
Wave the flag
Plank
Squat Jumps
Side Crunches
Burpees
Sculling Sit Ups
Rest
Wall Sits
1/2/2013
AM
1 Arm DB Snatch: 24/3, 28/3, 32/3
Bench Press: 60/5, 80/3, 100/1, 110/1 (easy!), 122.5/F (Far too greedy here, should have done 117.5kg and progressed from last week), 105/3, 95/5 (took my max a bit higher than 110 as definitely more than that there.)
Squats: 60/5, 100/3, 120/1, 140/1, 150/1, 160/1 (equal PB), 145/3, 130/5 (Awesome today)
Pull Ups: 11, 10, 11
PM
2 x 8k row on ergo with 90s rest. Averaged 1:56.5 split rate 19.
2/2/2013
River flooded again due to melted snow. Instead there was a squad organised gym session. Was good with gym fairly empty Saturday morning. We had teams of 3 with 12k put on ergo.
3 stations were hard bike, ergo, light bike. Switch every time soemone completed 2k on the hard bike. Think it took roughly 4 rounds between 3 of us.
I personally averaged around 250 watts per hour on the bike and 1:45 split on the erg. Pretty tough relay, but our team won as we completed the 12k first.
3/2/2013
14k outing in an 8 with 3 10 minute pieces at rate 28. Not impressed by the 8 at all at the moment, but hope it picks up soon. Both the 8 and my 4 from last term entered into BUCS in 2 weeks, but the 4 has not even been out this term so no idea how that is going to go. Focus is on the 8 this term, but have to admit the 4 from last term as way ahead.
4/2/2013
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
To be honest getting pretty easy now, I like the idea of squad training, but not everyone is at same level so the top guys are being held back.
5/2/2013
AM
Power Cleans: 60/3, 70/3, 70/3 (felt horrible today)
Deadlifts: 100/5, 152.5/5, 152.5/5, 152.5/5, 152.5/5
Standing Military Press: 40/5, 62.5/5, 62.5/5, 62.5/5, 62.5/5, 62.5/5
PM
10 x 1 minute sprint on ergo with 1 minute rest. Avergaged 1:34.1 split rate 34.
6/2/2013
7k outing in 8 man crew. Short outing, but included some extended pieces. Was destroyed by the end. First time the 8 started to come together and actually row with purpose. Hope this improvement continues.
7/2/2013
AM
8k on ergo rate 20 at 1:58.6 split
45 minute bike at 214 watts per hour.
PM
Circuits with 3 rounds of 8 stations 1 minute long. Cba to write the exercises out. Followed up with tough core circuit. Then went and destroyed the large mexican mix grill burger with the senior mens squads at a local pub. Plan on completing some of the food challenges around Leeds at some point. Some don’t look all that tough, don’t see why most people fail miserably.
8/2/103
AM
1 Arm DB Snatch: 22/3, 30/3, 32/3
Bench Press: 60/5, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2, 82.5/2,
Squats: 60/5, 105/2, 105/2, 105/2, 105/2, 105/2, 105/2, 105/2, 105/2, 105/2, 105/2,
Dead Hang Pull Ups: 8, 6, 6
PM
20 minute on ergo rate 21 at 1:49.8 split.
20 minute bike at 140 watts per hour.
20 minute ergo rate 24 at 1:49.0 split.
9/2/1013
Double Outing:
1st Outing:
20k steady state rate 20 in the 8.
2nd Outing
10k in the 8 with 3 x 5 minutes at rate 28.
10/2/2013
20k in the 8. First 10k steady state and technical stuff. Second 10k rate 18 max power.
Frustrating as the 8 can move so well when it is together, but feels forced and people are doing different things. Captain called it a day there as it was not going great and most people were destroyed. Not sure if BUCS head is going to happen next week, so depends on that to how intense next week’s training is.
11/2/2013
Apparently BUCS is going ahead so will not be beasting training quite as much this week.
5 minutes feet out rowing on ergo
20 minute run on treadmill averaging 12.6kph
Circuits. 3 rounds of following with 1 minute rest between rounds.
15 Squat Jumps
30 Burpees
15 Squat Jumps
30 Sit Ups
15 Squat Jumps
30 Press Ups
15 Squat Jumps
30 Jumping Lunges
15 Squat Jumps
30 Sculling Sit Ups
15 Squat Jumps
30 Squats
Core circuit.
Nothing too difficult in circuits today as don’t want too much leg soreness with race Sunday. Plan on hitting it hard tomorrow, but will skip deadlifts. Outing Wednesday, then I will probably taper till the end then. I am feeling in pretty good shape physically and hitting good times and weights (by my standards anyway) and am well on top of my masters. Now just for one of my graduate job applications to be successful.
12/2/2013
AM
Power Cleans: 60/3, 70/3, 72.5/3
Barbell Rows: 72.5/5, 100/3, 110/1, 120/1, 130/1, 135/1, 120/3, 110/5
Standing Military Press: 40/5, 60/3, 70/1, 75/1, 80/1, 82.5/1, 85/F, 75/3, 65/5
DB Curls: 20/5, 24/5, 24/5, 12/21
PM
3k on ergo rate 24 at 1:48.1 split
Stretch session as felt twinges of cramp in my calves.
2k back on ergo rate 24 at 1:51.5 split feet out of the straps (good for technique)
40 minute bike at 231 watts per hour.
13/2/2013
10k outing in the 8. Did a few race pieces.
Hard to tell how it went. It was windy, waves were coming into the boat. It had been snowing early and was freezing. Worst conditions I rowed in a long time. I did not enjoy it one bit.
15/2/2013
Tapering massively into the race now.
12 minute bike slowly building to level 12 which is about 230 watts pace.
1k erg at race pace at 1:44.2 split.
Stretching and mobility session.
Will be getting plenty of food on tomorrow as I have 2 5k races at BUCS Sunday.
I train more for performance than aesthetics, but I thought I would add a few progress pictures in anyway. Not too bad in the lighting. I think the plan now is to keep improving fitness, maintain strength and try to lower bodyfat a bit more. This should help improve power to weight ratio in the boat.
17/2/2013
Race Write Up:
AM
5k race in coxed four.
Not been in the four since November and even then it was in the coxless, but we were not bumped up to championship level as a result. So after a slightly rusty row up to the start line we did a simple build as it was rolling start. The boat picked up and the send was fantastic, we had a great start and great rhythm. About the 2k in we caught up to Swansea and passed them. Then going into the last 2k we suffered. Lack of practice in the four and lack of long distance pieces meant we completely lost it in the last 2k. Lungs were burning, legs were destroyed and we completely lost the togetherness and rhythm of the first half. In the end we came 14th out of 22. Disappointing as we were only 12s of top 8 and we would have easily had that if we had maintained what we had at the start.
PM
5k race in the eight.
Now the eight had not been going well in practice and I had little expectation. However the row up had some really good send and was more balanced and consistent than any paddling we had done previously. The start of the race was awesome and we got to a good pace. Despite a few problems with rhythm during the race which the cox had to call us on to correct the boat moved well. We also finished strongly despite me and the others from the four being completely drained. I was happily surprised to find we came 8th out of 28. Very promising and glad we all raised our standards for our first race this semester.
18/2/2013
Circuit involving laps of the sports hall before being called to do 30 reps of an exercise. I took this very lightly as I was suffering pretty bad from yesterday.
19/2/2013
10 minute erg at 1:52.9 split rate 19.
20 minute bike at 242 watts per hour.
20 minute run at 12.6kph.
Solid session only a month to HORR now so next 3 weeks is vitally important for training.
20/2/2013
Had a shit telephone interview this morning (really doubt my chances of getting a job at this rate for when I graduate).
AM
10k erg with 400m intervals at roughly 1:38 split followed by 600m gentle around 2:35 split.
PM
6k outing. A few subs in the eight today. Awful! Enough said.
22/2/2013
AM
1 Arm DB Snatch: 24/3, 30/3, 30/3
Bench Press: 40/5, 85/5, 85/5, 85/5, 85/5, 85/5
Squats: 60/5, 100/3, 125/5 (tough decided to lower weight), 120/5, 120/5, 120/5, 120/5
PM
6k rate 20 at 1:51.6 split.
Absolutely exhausted. Think fitness is ok, just work and failing to get a job just getting on top of me. Plan on finishing my essay tomorrow then enjoying myself and going out for a change. I’m not on Sunday’s outing, so time to blow off some steam. Been a really tough semester.
So glad to have the weekend off. Managed to get so much work done and actually go out and have fun for a change.
25/2/2013
2k on erg rate 20 at 1:51.8 split.
20 minute run at 13.2kph.
Circuits. 4 rounds of following with 1 minute rest between rounds.
15 Squat Jumps
30 Burpees
15 Squat Jumps
30 Sit Ups
15 Squat Jumps
30 Press Ups
15 Squat Jumps
30 Jumping Lunges
15 Squat Jumps
30 Sculling Sit Ups
15 Squat Jumps
30 Squats
26/2/2013
15 minutes high drag factor rate 14 at 1:56.0 split.
27/2/2013
Got elected captain last night so heavy night out. Session today was more technical
7k outing in the 8. Shite until last 1.5k done at r24. Ended on a bit of a high, but worrying that rather than kicking on from BUCS we seem to be trying to overthink things and force things, meaning the boat is not right, crew not together.
28/2/2013
Power Cleans: 40/5, 60/3, 70/3, 70/3
Deadlift: 100/5, 140/3, 140/3, 140/3
Front Squats: 60/5, 80/3, 85/3(PR I think, don’t do these much, but thinking of adding them in), 85/3
Standing Military Press: 60/5, 60/5, 60/5
Pull Ups: 12, 11, 11
Solid session to get back into weights. Another race at weekend so nothing to heavy. I now set the ergs and land training so have a few things planned, especially after head season.
1/3/2013
10 minute ergo at 1:48.5 split rate 24.
30 minute b9ike at 251 watts pr hour.
6 minute ergo rate 24 at 1:49.0 split.
10 minue run at 12kph.
On my own today before committee meeting so struggled for motivation after 6 hours of lectures. Need to get over this mental barrier on ergs as pace was solid, just not pushing it. Need to separate mym ind from work when training. Essays and job applications are for another time so need to get my head right. Also harder to push when training on my own, gives me less motivation. Still the bike was a solid pace though, I am fairly happy with that.
3/3/2013
Race Writeup:
Today the 8 was out again at Trent Head. Again practice had been poor, but the row up was much much better again (frsutrating as we could get so much more in training if we rowed like this). This at least set us up well. Solid start, but not enough aggression and a crew caught us early, but we responded and held them for over 3k before they finally took us. By the end we overtook the crew in front of us. We ended up coming 6th out of 11 in the IM2 8s and pretty high up overall. Still was a bit scrappy and better rowing would have knocked at least 10s of our time. We were 20s of our main rivals so we are catching and need to improve in the next 2 weeks to HORR now.
4/3/2013
22nd Birthday today so decided to make it birthday circuits with 22 squat jumps instead of 15 much to everyones delight :).
8 minute warm up ergo.
3 rounds of the following with 1 minute rest:
22 Squat Jumps
35 Burpees
22 Squat Jumps
35 Sit Ups
22 Squat Jumps
35 Press Ups
22 Squat Jumps
35 Jumping Lunges
22 Squat Jumps
35 Sculling Sit Ups
22 Squat Jumps
35 Squats
5/3/2013
First ergo I set as captain (one of the worst sessions to do) was 4 x 2k 4 minutes rest.
Times were:
1:44.9 split
1:46.2 split
1:46.1 split
1:48.9 split
Avg : 1:46.5 split
Not bad, have done better before, but blew last one mentally. Still struggling with ergs, but on plus side the splits were fairly solid considering the session yesterday and the fact I did have more in me.
