16/5/2013
Had first exam today so just did a swimming session afterwards.
10 x 100m front crawl on 1.50
5 x 100m breastroke on 2 minutes
18/5/2013
1k warm up feet out on ergo at 1:54.4 split rate 20.
30 minute bike at 257 watts per hour. Solid pace for mid exam period.
Exams over. Still have a lot to do, but a lot more freedom and training time. Finished this morning so managed an evening session.
22/5/2013
1 Arm DB Snatch: 20/3, 28/3, 32/3 (felt really good today)
Pull Ups: 10, 10, 4 (shit, am too fat at moment for pull ups, time to step it up)
Squats: 60/5, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2, 100/2
Standing Military Press: 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2, 60/2
15 minute run at 12kph on treadmill.
2 minute bike at 263 watts per hour (not going to happen, was pretty fatigued by this point)
Solid enough session. Squats really deep, pressing good. Looking forward to progressing again.
23/5/2013
2k row at 1:55.9 split rate 20.
10 minutes on the bike 239 watts per hour.
Stopped as I felt really off today, hopefully I one off, really want to make the most of my training time.
24/5/2013
So hungover today, was a very messy night last night celebrating end of exams.
Power Cleans: 60/3, 70/3, 70/3 (form still really bad not sure what has gone wrong on these)
Deadlift: 100/3, 140/5, 150/5, 150/5, 150/5, 150/5, 150/5
Bench Press: 60/5, 90/5, 90/5, 90/5, 90/5, 90/5
DB Curl: 18/8, 18/8, 18/8
26/5/2013
3 x 3 minute sprints on the bike at around 330-340 watts per hour with 90s really light between then.
10 minute run at 12.5kph.
Pretty tired due to nights out and other social events. Was nice to see my friends, but time to get more on it again now with the training, starting with a double session tomorrow morning and sorting my diet out again and go back to eating as I normally do.
27/5/2013
30 minutes on erg rate 22 at 1:57.9 split. Not great splits for that rate, but just needed to start getting back into it.
10 minutes on bike at 254 watts per hour.
Stopped early as didn’t realise gym shut at 5 on bank holiday.
28/5/2013
18k outing in a quad. First time on the water in ages. Was good to get some long aerobic work in with a bit of high rate stuff. Really need to improve my bladework at higher rates.
29/5/2013
AM
Technical work in a training single. Was good to get some coaching on my sculling, hopefully will help next time I go out in the double as my sculling technique sucks and I am racing in a quad on the 9th.
PM
1 Arm DB Snatch: 24/3, 32/3, 34/3 (felt nice and explosive)
Standing Military Press: 60/5, 60/5, 60/5, 60/5, 60/5 (had to clean weight first due to no rack free)
Squats: 60/3, 100/3, 120/5, 125/5, 125/5, 130/5, 130/5 (another step up in weights)
Conditioning work:
Erg and bike relay:
1k sprint on bike
Rate 30 erg
1k sprint on bike
Rate 30 erg
(Erg lastest till friend did his bike sprint then we swapped, so was doing roughly 650m)
30/5/2013
Light 20 minute recovery run with some mobility work and stretching afterwards.
31/5/2013
AM
Outing in the double. Didn’t last long due to damaged fin meaning we veered into the bank every few strokes and had zero steering.
PM
Complexes, 2 sets, 8 reps each with 40kg of the following:
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Forgot how hard these were, need to work more on my conditioning this summer after injury,exams and laziness fucked it up.
Deadlifts: 60/5, 100/3, 140/1, 160/1, 180/1, 200/1, 180/3, 140/5
Bench Press: 60/5, 80/1, 100/1, 105/1, 115/1, 100/3 (wrist said no more)
DB Curl: 16/8, 22/6, 22/6, 14/21
Superset:
Dips: 12, 12
Hanging Leg Raises: 12, 12
1/6/2013
12k outing in a quad with some higher rate pieces and race starts. So much improvement in this outing. Sculling was much better and we did mid rate 28 piece at end which was sweet. Just need to bring that control up to higher rates now and we will be sorted.
2/6/2013
20 minute run at 12.5kph
20 minute bike at 253 watts per hour.
Solid session, shows reasonable level of fitness.
3/6/2013
10k in the quad with some work on race starts and high rate again.
6/6/2013
8k outing in double. Mostly technical. Again work has got in way of training, which is not ideal, but only my dissertation left now.
Ok my time with Leeds Uni has ended, will be rowing for the local club this summer. Hopefully it will mean less frustrating outings with people not rowing properly and more commitment than I have had this 2nd half of the year and looking forward to enjoying training without stress of captaincy. Racing was disaster at weekend so enjoyed a few days break with my old friends from undergrad.
Last weekend shows you get out of rowing what you put in and the lack of outings (I think 3 in a month meant our crews which should have won comfortably were literally edged by a foot in both categories, so hopefully now people are kicking themselves for not making time for just a few more outings.
I also think this is a good time to reevaluate goals. FIrstly due to only being around 6ft I will never be at a top club in the middle or even stern unless my stroking gets better so it is likely I will be put in bow pair if I am ever to be in a competitive 8. If I am wanting to not just qualify for Henley, but also win a race or 2 there, then I need to both lose weight and probably get my 2k under 6.30.
Short Term goals by end of July:
Get weight down from 91kg to 85kg.
Start 531 again with some metcon at the end of all weight sessions.
Finish all my dissertation research and be around 5000 words into it (related to training as work has interrupted far too much this term.)
Get erging at least once a week again.
Regain flexibility I had before injury.
Long Term goals by March 2014
Get weight down to 80kg.
Maintain 200kg+ deadlift and 160kg+ squat.
5k sub 17.15
Be part of a competitive club such as Thames,York City, Vesta depending where I end up working.
I think these are all doable. For now I think whilst I carry on rowing I need to have height/weight/power ratio more suited to rowing than it is now. My weight is too high for my erg times and height; and the weights I lift are certainly way ahead of where they need to be for rowing, although obviously I want to try and maintain strength. To do this I may also start running and swimming on top of water outings as Leeds RC have very little rowable water.
12/6/2013
7k outing with some mid rate work at my new club in a coxed 4. Was actually surprising solid.
13/6/2013
8k outing in coxed 4. Better than yesterday and some really sweet pieces at rate 26. Struggled with high rate, but that should come.
14/6/2013
7 x 500m sprints on ergo at 1:39.3 split with 2 minute rest.
Not great, but have to accept it is going to take a couple of weeks to get back to where I was and I need to keep the consistency. Lack of water outings, exams, coursework has all interrupted my training and motivation. Now I am getting regular outings at another club where so far the rowing has been very solid I am confident I can start to progress again.
15/6/2013
Double Outing:
1st Outing:
8k in coxed four. Pretty sluggish today even at rate 26 and rate 28.
2nd Outing:
6k in the quad. Mixed quad 2 guys, 2 girls, but went really well, probably the best sculling I have done. I am so keen to get some sculling wins this Summer.
16/6/2013
Out last night so a bit hungover, but no excuses anymore so still got up to do my weights and back on with 531 as promised now.
Insert:
2 rounds of following complexes 30kg:
Deadlifts x 8
Romanian Deadlifts x 8
Barbell Rows x 8
Power Cleans x 8
Front Squats x 8
Push Press x 8
Back Squat x 8
Deadlifts: 100/3, 120/5, 140/5, 160/7
Barbell Row: 80/6, 80/6, 80/6
Bench Press: 60/3, 70/5, 80/5, 90/9
Metcon:
Done as fast as possible no rest:
6 pull ups
6 dips
6 leg raises
5 pull ups
5 dips
5 leg raises
4 pull ups
4 dips
4 leg raises
3 pull ups
3 dips
3 leg raises
2 pull ups
2 dips
2 leg raises
1 pull ups
1 dips
1 leg raises
Notes:
Solid session. Plan on increasing the intensity of the insert and metcon gradually as I get fitter. Solid start though I think and really enjoyed going back to these kind of sessions.
17/6/2013
AM
4 minutes on erg rate 24 at 1:48.3 split. Back still little sore from deadlifts.
30 minutes on bike at 265 watts per hour.
15 minute run on treadmill at 12kph.
Hamstring was fine during the run and the pace on the bike was very good. Glad to get some consistent training back underway, so hopefully will continue to see improvements.
PM
2k in training single. Wrist was causing problems, but training single wasn’t great to be honest.
18/6/2013
Insert:
3 rounds of following complexes 30kg:
Deadlifts x 8
Romanian Deadlifts x 8
Barbell Rows x 8
Power Cleans x 8
Front Squats x 8
Push Press x 8
Back Squat x 8
Squats: 60/3, 100/5, 110/5, 122.5/9
Standing Military Press: 35/3, 47.5/5, 55/5, 62.5/9
Pull Ups: 10, 10, 9
Metcon:
3 rounds as fast as possible with 16kg kettlebell:
1 Arm Db Snatch x 3
KB Swing x 10
Really pleased with this. Complexes felt much easier. 9 reps on my last set for both exercises with more in tank is promising and if anything the metcon was too easy. Fitness is coming back will slowly continue to step it up and look to peak at next regatta.