Strength and Conditioning Training Log

Training Training Logs
581

15/4/2013

Circuits. 2 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

Fairly easy session back into circuits. Will hopefully get an ergo done tomorrow. Hamstring seems to have held out. Just have a long night ahead of me with over 600 words of an essay left to right for 12 tomorrow. Only 2 more essays, 3 exams and a dissertation left before I graduate.

582

16/4/2013

Legs pretty tight today. Would like to have foam rolled and got some long mobility work done, but little time as had an all nighter for an essay followed by much needed nap in the day.

20 minute erg r24 at 1:49.7 split.
20 minute bike at 211 watts per hour
10 minute erg r24 at 1:53.3 split.

Cramped up a lot by the end so didn’t finish the 2nd 20 minute, but so much happier at the first erg, solid pace. Hamstring wasn’t painful, just cramp in the calf and groin. Hopefully I can progress forwards from here. Weights and 4 outing tomorrow.

583

17/4/2013

AM
DB Snatch: 26/3, 30/3, 32/3
Bench Press: 60/5, 90/5, 90/5, 90/5, 90/5, 90/5
Squats: 60/5, 110/5, 120/5, 120/5, 120/5, 120/5
Power Clean: 40/4, 40/4, 40/4, 40/4 (kept it light as being taught proper form by S&C coach)
Deadlift Jump: 90/3, 90/3, 90/3
Romanian Deadlift: 30/5, 30/5, 30/5

Really good session especially for 7.30am. Bench was solid. Squat was meant to be 110kg for 5x5, but felt good so upped it to 120kg. Power cleans need work, but was good to get some proper coaching. I am still failing to really explode up tall and thrust hips forward before dropping under the bar. Romanians kept light as didn’t want to aggravate injury.

PM
5k steady state in coxed four.

Really short outing due to the wind so we had to stick to 750m of sheltered water as anywhere else waves were coming straight over the boat. Usually hate these, but we actually got some technical focused work in and last 750m was rowed excellently even into a headwind.

584

18/4/2013

It was me running circuits today so decided to try something different.

1st Round:
10m shuttle run followed by 1 squat
10m shuttle run followed by 2 squats
10m shuttle run followed by 3 squats
etc etc building up to 20 squats

2 minute plank

2 minute rest

2nd Round: same again, but with sculling sit ups

1 minute side plank each side

2 minute rest

3rd Round: same again, but with press ups

Notes:
Sounded a lot easier when I suggested it. By the time I was up to 15 reps, my lungs were burning and whichever muscles the exercise worked were destroyed. By the end of the press ups, I was having to do them 3 at a time. Good session though, but unsure if they will let me run circuits again after that. Not everyone could complete it.

19/4/2013

AM
Deadlifts: 60/5, 110/2, 110/2, 110/2, 110/2, 110/2, 110/2, 110/2, 110/2, 110/2, 110/2,
Standing Military Press: 35/5, 50/2, 50/2, 50/2, 50/2, 50/2, 50/2, 50/2, 50/2, 50/2, 50/2
Front Squats: 55/10, 55/10, 55/ 10 (up 5kg from last week)
Pull Ups: 9 (body aching far far too much)

PM
5 x 1k on the erg with 2 minutes rest, rate 30 averaging 1:42.6 split.

Notes:
Tough day today. Circuits yesterday left me sore. Deadlifts felt easy enough, just wary of reinjuring my hamstring. It is still not right, but it causes no bother in squats anymore and didn’t really bother me doing the erg either, that was just my lack of fitness.

585

20/4/2013

Double Outing:

1st Outing:
11k in the 8 working on catches. Extended rate build from 22-28 for last 4k.

2nd Outing:
3k in the 8 working on suspension and first few strokes of race start. Love regatta season and race starts.

586

21/4/2013

Double Outing:

1st Outing:
10k in the 8 with a 2k piece at rate 30 after race start. Scrappy, poor power and lack of slide control.

2n Outing:
12k in the 8. First half was technical work with a big focus on the catch and slide control. Last 6k was just strong steady state with a short 30 stroke burst at the end. Much improved and hopefully this can be maintained.

587

22/4/2013

13 minutes on the erg rate 20 at 1:49.9 split. Wondering how long I could hold this for as want to get back to doing this for 30 minutes. Had a bit more in me, but only a few more minutes, but stopped as didn’t want to be dead before circuits.

Circuits:
Partner circuits:
Starting with 1 squats while other does squat hold, and ladder all the way to 17 reps.

Plank

Sculling Sit Ups 1-16 with leg raise hold when oartner does their reps.

Plank

Press Ups 1-10-1 pyramid with straight arm plank when partner does their reps

Jumping lunges 1-10-1 pyramid with squat hold when partner does their reps.

588

23/4/2013

29 minute rate pyramid. 5m r20, 4m r22, 3m r24, 2m r26, 1m r28, 2m r26, 3m r24, 4m r22, 5m r20

Averaged at 1:51.8 split. Solid enough, legs a bit tired today, but at least pace was not too slow.

589

24/4/2013

AM
Squats: 60/5, 100/5, 130/5, 140/4, 150/3
Power Cleans: 40/4, 50/4, 60/4, 60/4 (again being coached on the triple extension, needs more work yet)
Bench Press: 60/5, 85/3 100/3, 110/2, 85/12
Romanian Deadlifts: 60/6, 60/6, 60/6 (good to be upping weight on these again without issue)
DB Row: 34/5, 40/5, 40/5

Really happy with this session. Squats felt stronger than they have for a long time. Bench was solid and romanians didn’t cause much issue, finally seem to be overcoming the injury.

PM
8k row in coxed four mostly working on race starts.

590

25/4/2013

Tabata Circuits 20s on, 10s off x 8:
Squat Jumps
Press Ups
Sculling Sit Ups
Side Leaps
Sprints

26/4/2013

8 x 500m on ergo. 3 minute rest averaging 1:36.3 split.

591

27/4/2013

800m regatta in both the 4 and 8

Race in the 8. Fucking awful! Difficult to stroke when everyone decides to row out of time and rush the slide. Got owned.

Race in the 4. Much better rowing. Were with them till halfway then we lost, but that boat had an average 2k of around 6.20ish better than my pb as the best erg in the boat. At least we had good rhythm, much more enjoyable race despite the pain.

28/4/2013

14k outing in the 8. 3 x 3 minute pieces and race starts all at race pace in between steady state rowing. Much improved, but a long way to go for the 8 to get any where.

592

29/4/2013

2k row at 1:54.7 split
5 minute bike at 259 watts per hour.

50 minutes of circuits doing some weird team thingy with usual exercises.

Too complicated, think I will run circuits again in the future.

593

Been really bad filling log in recently. Hamstring is still little dodgy, but finally seem to be making progress. I am going to sit out of the boat till exams are over as that keeps making it worse plus it will give me time to work and do land training and get some fitness back.

7/5/2013

AM
DB Snatch: 22/3, 26/2, 28/3
Squats: 60/5, 100/5, 120/5, 125/5, 125/5, 125/5
Standing Military Press: 40/5, 60/5, 62.5/5, 65/5, 65/5, 65/5
DB Curls: 20/5, 20/5, 20/5, 12/21

PM
50 minute bike at 245 watts per hour.

594

Also our new rowing video is done.

595

9/4/2013

AM
6 x 500m with 2 minute rest averaging 1:37.0 split rate 30.

Hopefully will keep fitness going in the right direction and get this up to rate 32 and split down a couple of seconds. Got a month to next race so plan to peak then and be completely over this hamstring injury.

PM
Power Cleans: 60/3, 60/3, 60/3 (terrible form for some reason today)
Deadlift: 60/5, 100/5, 140/2, 160/1, 180/1, 190/1, 160/3, 140/5
Bench Press: 60/5, 80/3, 90/1, 100/1, 110/2, 100/3, 90/5
Pull Ups: 10, 10, 7

Notes:
Deep tissue work on hamstring seems to be helping. 190kg not bad for deadlift seeing as it has been a while since I have done any. Pull ups were bit shit, but sure once I do them regularly again and lose a couple of kg as training volume increases again I will be fine.

596

10/5/2013

30 minutes UT1 on waterrower.

12/5/2013

2 x 1k all out on the waterrower. Waterrower not best machine but better than nothing when its all I had access to.

597

13/5/2013

1k on erg rate 20 at 1:47.8 split (felt nice and powerful)
8 minutes steady state at 1:57.3 split rate 17

Step Circuits:
1st Round:
Sprint up the steps then 1 burpee then back down
Sprint up the steps then 2 burpees then back down
etc until
Sprint up the steps then 20 burpees then back down

This was ridiculously tough, still can taste lactic acid now

2nd Round:
Same with Sculling Situps

8 minute resistance core circuit

598

14/5/2013

Pull Ups: 13, 10, 10
Squats: 60/5, 100/1, 120/1, 140/1, 162.5/1 (half rep not counting it as a PB), 140/3, 120/5 (solid squatting. Other than 162.5 all others were comfortably below parallel)
Standing Military Press: 60/3, 70/1, 72.5/1, 77.5/1, 82.5/1, 85/F, 75/3, 67.5/5
DB Curls: 20/6, 20/6, 20/6
4 x 20s sprint on bike with 10s rest

599

15/5/2013

20 minutes on erg feet out r22 at 1:58.9 split. No mental state to do ergs at moment.
5 minute run at 13kph. No issues with hamstring.

Training is hard at moment. I have a week of exams so struggling to find drive, but once my 4 exams are done I will hopefully be in a better mental state and can hit it hard.

600

Also not sure how many people follow this log, but anyone who can watch our rowing video for the competition or share it to help us get more views, it will be massively appreciated. Most views gets the money and we are a massively underfunded club that has none of its own land training equipment for weights, ergs or bikes and has to work around the campus gym and they get angry at us for having more than 2 rowers training at one time in there on cardio equipment due to the mileage we need to put in.