6/3/2013
Just weights today, nice to have no cardio after the 4 x 2k yesterday. Plan on hitting it hard tomorrow.
Power Cleans: 40/3, 60/3, 70/3, 72.5/3 (very solid)
Deadlift: 100/5, 140/5, 150/5, 160/5, 160/5 (not bad for first heavyish session in a while)
Standing Military Press: 40/5, 65/5, 65/5, 65/5, 65/5 (very good today)
Front Squats: 60/8, 60/8 (will slowly up volume on these over time)
DB Curl: 18/6, 20/6, 20/6
7/3/2013
AM
45 minute bike at 248 watts per hour.
PM
10k outing with 3 x 1.5k pieces r20, r26, r32. Best 8 outing by far since I have been at Leeds.
8/3/2013
10 minute erg at 1:48.5 split r26
10 minute bike at 238 watts per hour.
10 minute run at 12kph.
Easy session before race.
8/3/2013
Race went shit. Rowing was awful, timing out and pictures showed this.
9/3/2013
Much needed day off mentally. Just enjoyed watching live sport and having a break from work and rowing for once.
10/3/2013
10 minute ergo rat 19 at 1:49.3 split.
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
Then managed to pull something in my leg. Got pain in my glute and hamstring so not sure how long this is going to put me out. Came at a bad time with HORR approaching.
12/3/2013
No land traning today, just rest, massage and ibuprofen.
13/3/2013
Had to take a risk with the outing with HORR not far off.
10k outing in the 8. First 4k steady state with some slap catches, then we did 2 x 1.5k pieces downstream.
Pretty decent outing, much better control. Leg was not right, led to me shortening up and not rocking over, but did not worsen.
14/3/2013
300m light swimming and osme gentle stretching in the sauna.
15/3/2013
Taking it easy again today. Job interview went fairly well, so things are looking up. Just going to foam roll leg and hope it can be up for double outings at the weekend.
16/3/2013
Double outing despite leg still being a bit dodgy.
1st Outing:
14k in the 8 with a 12 minute race piece. Everything about this outing was poor.
2nd Outing:
9k outing in the 8. Some technical work followed by firm pressure paddling and a 5 minute rate build. Great response, much better balance and over a foot extra cover per stroke. Was like a different crew.
17/3/2013
18k outing in the 8 with a 6k piece near the end. Ok in parts. Power was good, particularly at low rates, but control was inconsistent. The piece started off strongly for the first 1k, but then lost in the headwind and struggled to recover. Need to avoid losing length and posture and also we need to recover quickly after a bad patch rather then just letting the whole thing go.
18/3/2013
2k erg 1:56.1 split rate 17. Power application good, but still feeling ridiculously tight and uncomfortable. Really not sure what is wrong.
20 minute bike 251 watts per hour.
Not great session, the pull in my leg is really screwing me over.
19/3/2013
Squats: 60/8, 100/5, 100/5, 100/5 (Kept it light didn’t want ot risk further injury. First 2 sets were awful, but then felt light as anything. Felt it was sensible to stop there and not overdo, but hopefully it will help recovery.)
Standing Military Press: 60/5, 60/5, 60/5, 60/5, 60/5 (really easy which was surprising)
DB Curls: 22/6, 22/6, 22/6
Enjoyed being back in the weights room. Injury and races have been screwing my training a bit. Hopefully things are on the up now. Felt good after this session and race is on saturday. Really hope to get back up to fitness then. Leg seems to be slowly healing and training hasn’t worsened it, it is just making rowing uncomfortable and I hope this is sorted by Saturday. Also starting to look like I may be able to get a job for when I graduate so that will be another thing off my mind as well as freeing up time. Really hope I can get focus back to training for regatta season soon.
20/3/2013
20 minute ergo rate 24. Monitor not working, but was solid effort and did not feel too bad.
20 minute bike at 257 watts per hour.
No stopping or cutting erg short. Good confidence boost before Saturday and well needed. Fitness seemed very solid especially as I usually suck at early morning sessions.
21/3/2013
Sports massage. Basically got told my glute is horrifically tight and I have been over compensating and she had not felt such inflammation in anyone’s back before. She said I basically need physio immediately after the race. Did not sound too good, I was ready to smash it for regatta season. Not too sure what to do now…
So HORR was cancelled, so took a few days off to recover.
24/3/2013
First session back, preparing for regatta season. Not going to lie, the last few weeks have seen my fitness and strength diminish quite alot. The erg today, I still felt tight and horrible even though split was reasonable. I have managed to book physio for tomorrow, so see how that goes.
20 minute erg at 1:58.3 split rate 17. Again stopping because of tightness issues
30 minute bike at 235 watts per hour. Only thing I can seem to do at moment.
7 minute run at 11kph. Had to stop as glute and hamstring felt sore.
25/3/2013
Had some physio today. Apparently poor glute activation is likely cause if injusy hence the tightness round glutes and hamstrings before it happened, and could explain recent discomfort, so had deep massage and given some exercises to do.
6 x 500m sprints on ergo at 1:36.5 split with 3 minute rest.
Was meant to be 8, but also a lot faster pace than I expected so guess it was a solid session to build back up from. Will do some glute bridges and glute band walks tonight. Plan is weights tomorrow. Will start light and look to build up. I have just over a month to BUCS regatta so will look to progress things steadily until then.
26/3/2013
AM
Glute activation exercises.
PM
Power Clean: 60/3, 60/3, 60/3 (not great, no real drive through legs and hips, still niggling injury causing problems)
Deadlift: 60/5, 100/2, 100/2, 100/2, 100/2 (stopped, left leg still not right on these so not worth risking injury)
Standing Military Press: 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2 (nice and explosive, at least I can still press)
Front Squats: 40/10, 40/10, 40/10 (Felt good, kept it light and squeezed the glutes at the bottom)
Pull Ups: 10, 10
Notes:
All in all a good session. Yes the weights were very light, but the pressing was solid, my leg feels better afterwards, so I will just look to keep progressing as long as things stay pain free and continue with the glute activation exercises and foam rolling the physio recommends. I am glad the physio was connected to the strength and conditioning team, because she gave me a lot of advice on how to train without worsening it, rather than just saying complete rest, as well as looking to tackle the underlying issue.
27/3/2013
12 minutes rate 17 at 1:57.9 split. Could have done more, but being careful with low rate stuff when my leg tightens. Nice surprise to see the ergs cleaned out.
45 minute bike at 239 watts per hour.
10 minutes crosstrainer
Stretch and mobility work
So I decided in the end to take some time off to let my leg heal as it was frustrating not being able to do any session properly. Today I came back and the only problem is with a bit of tightness, but no pain anymore, even did some decent squats so happy to training again.
2/4/2013
AM
1 Arm DB Snatch: 16/3, 24/3, 24/3, 30/3
Bench Press: 40/5, 60/3, 80/1, 100/1, 110/1, 112.5/1, 100/3, 90/5
Squats: 60/5, 100/1, 110/1, 120/1, 130/1, 115/3, 105/5
Romanian Deadlifts: 20/10, 30/10, 30/10
Barbell Row: 70/10, 100/5, 100/5, 100/5
Solid first session back. Seems ages since I lifted properly so there was more there on everything. Squats were excellent below parallel depth, just didn’t push it as don’t want to risk further injury. Bench was very solid, not lost much strength and romanian deadlifts felt uncomfortably tight so kept them light. My leg felt better by the end so will be patient on these.
PM
250m/500m/750m/1000m sprint intervals on erg with 1 minute rest per 250m done. Averaged 1:37.9 split. Was meant to do another 750m/500m/250m, but I was destroyed. No mental collapses just burning lactate in my legs and lungs.
3 minutes on at 300+ watts per hour on bike with 3 minutes light done twice.
3/4/2013
30 minute on the ergo at 1:52.9 split rate 20.
30 minute on the bike at 224 watts per hour.
Solid bike considering how fucked I was after the erg. Did have a longish rest in between the 2 machines. Been a long time since I failed to make 8k on a 30 minute row, but guess it is going to be a little while before I recover fitness. Overall good session to get back into things.
4/4/2013
2k on erg in 6.58. Not too hard, but slightly more out of breath than I usually would be.
30 minutes steady state on crosstrainer.
Stretch and mobility work.
Not much of a session, but last 2 days were very tough so just kept things ticking over and I am getting flexibility back in left leg now which is promising, but it is still a long way behind my right. Plan to do weights and long steady erg tomorrow.
5/4/2013
AM
Power Cleans: 30/3, 60/3, 60/3 60/3, 60/3
Deadlift: 100/5, 120/5, 140/5, 140/3 (felt hamstring and glute a bit so stopped there)
Standing Military Press: 40/5, 55/5, 65/5, 65/5, 65/5, 65/5
Front Squat: 50/10, 50/10, 50/10
PM
2 x 30 minutes on the erg rate 18 averaging 1:58.8 split. Much, much better session on the ergo. Sign of things moving forward.
6/4/2013
2k on erg at 1:43.7 split
4 x 2 minutes on bike above 300 watts per hour.
Not feeling it today at all.
8/4/2013
8k outing in an 8 to get back on the water.
Seat Racing. Absolutely brutal, done in two 4s in two sessions. Ended up racing 9 times. After about 4th 1k race definitely was suffering in the hamstring and glute again, so definitely not healed. Also a couple of novice standard rowers interrupted accuracy and consistency. Distorted results a lot as I smashed the first round winning seat racing on stroke side, but then later on a guy I beat by 20s in first round I lost to by 6s later and I don’t think that my rowing is that inconsistent and I was in pain in each piece, causing me to shorten my stroke. All things in consideration though it does point towards me winning the seat racing.
9/4/2013
Couldnt make training camp today as had an interview which I performed very average in, but found time for a light weight session later on.
1 Arm DB Snatch: 22/3, 28/3, 34/2
Bench Press: 60/5, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2, 80/2
Squats: 60/5, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2
Glute felt tight, but no pain so completed it anyway.
10/4/2013
7k in double scull. Both novice scullers so mostly technical focus just steady state
30 minute break
9k run. Longer distance than I am used to and left my feet cut up and blistered.
45 minute break
10k outing in coxless four. Mostly steady state with a few 10 stroke practice race starts.
12/4/2013
Injury is starting to slowly ease off, just going to have to keep working round it.
Power Cleans: 30/3, 60/3, 70/3 (form was awful!)
Deadlift: 100/5, 140/1, 160/1, 180/1, 160/3, 140/5
Standing Military Press: 40/5, 60/1, 70/1, 75/1, 80/1, 75/3, 65/5
Front Squats: 50/10, 50/10, 50/10
Swimming:
250m front crawl (tough after shoulder session) in just under 4 minutes 15 seconds
250m breastroke in just under 4 minutes 30 seconds.
Stretching in the sauna
Solid session. Plenty in the tank on deadlift, just wary of the dodgy hamstring. Pressed 80kg overhead with ease. Gives me a foundation to build on again. Didn’t want to overly kill it and I will be back in a boat tomorrow morning.
14/4/2013
18k outing in a quad. Tough as my sculling is still pretty poor and there was a lot of wind today.