30/7/2013
8k outing in the im3 4+ with 2k at mid rate. Ok outing in parts.
31st/7/2013
7.5k outing in the im2 4+. Did some 500m pieces. The fastest piece was 1:46 rate capped at 30. The other 2 were 1:50 and 1:51 which was done free rate. TImes are pretty slow despite the headwind. The rowing felt ok so the platform is there, but we are not going to do much at im2 at that pace.
1/8/2013
AM
Core circuit
PM
7k outing in im2 4+ mostly sprint pieces. Shockingly inconsistent, but we did hit 1:41 on a 500m piece and a 1:42, with the tail wind, but also did a 1:50 and were close to 2 minutes in head wind. Not sure why things were so inconsistent. One piece would be good, one would be scrappy and heavy as hell.
2/8/2013
8k outing in im3 4+.
3/8/2013
Double Outing:
1st Outing:
7k outing in im2 4+. Fairly solid today hit a 1.40 500m and hit a few other sub 1:55 ones into headwind. Not great, but decent progress, although with a sub in the boat.
2nd Outing:
7k outing in im3 4+. Felt awful. Not confident about Peterborough regatta at all and I have not adapted to bow side.
4/8/2013
AM
6k outing in coxed 4 with 4 x 500m sprints. Fairly solid for scratch crew, my bow side rowing much improved. Destroyed by the end though and it was another windy day.
PM
Squats: 60/5, 80/3, 100/3, 115/3, 130/7, 60/3
Standing Military Press: 40/5, 52.5/3, 60/3, 70/3
Dead Hang Pull Ups: 10, 9, 6
Hanging Leg Raises: 15, 15, 15
Bicycle Crunches
Notes:
Decent day’s training. Squats were solid considering my legs were destroyed after the outing. I had much more in the tank on military press, but my left wrist felt slightly sore so no point risking it a week before the race. Dead hang pull ups are hard, but decent reps seeing as it has been a while. Could have probably hit a couple more on last set, but been tough weekend.
5/8/2013
2 x 500m sprints on erg at 1:34.2 split. Stopped early was miserable doing these without music as my headphones brole.
20 minute bike at 242 watts per hour. Solid pace.
30 minute run at 12.2kph.
Decent session. Plan on bit more running for fitness and weight loss and will put complexes back in to next weight session, was just a bit tired yesterday.
6/8/2013
7k outing in im3 4+. Found out entries for the im2 4+ and the mixed 4+ have been rejected, so now I am only doing one race. Admittedly today was much better by the im3 4+. HIt 1:49 and 1:43 on ou8r 500m pieces and our start was shocking on the 1:49 piece. Hopefully we can step forward again from that tomorrow.
7/8/2013
8k outing. Mostly all sprints and high rate. Destroyed by the end, but promising last outing. If we can produce that in the race we have a chance.
So Peterborough went pretty poor. To be honest mostly as I don’t row bowside well, but I am cautiously optimistic for next year now. I am going to give ergs a break for a week and get back into consistent land training. It has never got going since end of March when I did my hamstring so looking forward to being injury free and able to focus on my training.
12/8/2013
AM
Lap of campus and the park in 21.50. Very slow time want this back to under 18 minutes, but easing back into it.
PM
Insert:
Complexes 30kg x 8, 40kg x 8 of the following:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Strength Work:
Deadlift: 60/5, 100/3, 140/5, 160/3, 180/2
Bench Press: 60/5, 80/5, 90/3, 100/5
Pull Ups: 9, 10, 8
Extract:
Standing Cable Crunch: 17.5/15,20/15, 25/20
Notes:
Run was slow, but building back into it to make sure I don’t destroy my calves. Deadlift was solid given lack of consistency with weights as was bench press. Had a little more left in me so room to progress on next wave of 531. Pull ups need some work, but trained with someone for first time in a while so pushed me more on these. Shouldn’t be long till they are all double figures… Once I get fitter the extract will be something more intense and worthwile.
So last couple of days have been rest days. Time to get a bit of work done, although to be honest no better than when I am training anyway, but also a little break from cardio and renew motivation. I am optimistic about next year, looking forward to starting work, rowing in more set crews with some commitment and advancing my sculling along. I am also hopeful of maintaining strength whilst reducing my weight and I want to hit some records in pull ups and dips both weighted and bodyweight reps.
The last few months haven’t gone to plan at all with respect to rowing so I feel an extended break is unnecessary, but the plan is get back into crosstraining starting tomorrow and ease into ergs again sometime next week, THen on 5th when dissertation is handed in I will have the opportunity to smash preseason training over 2 weeks before work starts on 18th september. Tomorrow I plan on hitting it hard with a long bike before hitting weights again Friday and keep progressing on 531.
15/8/2013
Little late filling this in tonight, but dissertation has been consuming most of my life, but doing my best not to let it interrupt training by being productive.
AM
15 minute ab workout supersetting exercises. Very tough.
PM
60 minutes on stationary bike averaging 235 watts per hour.
Good session back into it, with very solid pace on the bike.
16/8/2013
Insert:
30kg x 8 of the following complex:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Strength Work:
Squats: 60/5, 100/1, 105/5, 125/3, 135/4, 60/3
Standing Military Press: 55/5, 62.5/3, 70/6, 40/3
Extract:
Done as fast as possible, no rest
1 Pull Up
2 Dips
3 Hanging Leg Raises
2 Pull Ups
4 Dips
6 Hanging Leg Raises
3 Pull Ups
6 Dips
9 Hanging Leg Raises
4 Pull Ups
8 Dips
12 Hanging Leg Raises
5 Pull Ups
Notes:
Happy with the conditioning work. Strength work is going well, looking forward to continue progress with the weights. Squats could have been better if hips weren’t so tight, but 135kg for 4 reps isn’t too bad at this point. Will be squatting comfortably over 140kg again before coming up to any races.
Missed a couple of sessions off. Just did some steady state crosstraining moderate intensity to bring some fitness back. Been mostly focused on dissertation and enjoying the off season, but had a pretty productive weights session today.
21/8/2013
Insert:
Strength Complex: 30kg then 3 sets at 60kg.
Romanian Deadlift x 3
Clean and Jerk x 3
Squats x 3
Strength Work:
Deadlifts: 100/5, 125/5, 145/5, 165/8
Bench Press: 60/5, 70/5, 80/5, 92.5/8
Pull Ups: 10, 10
Decent session, really explosive reps on first few sets of deadlift and bench and happy with the extra reps with a little left in the tank. Pretty tired at the end, but been on pretty low carbs for last few days. Quite liked the strength complex as a change to start with. Quite enjoyed it, and form on cleans was surprisingly good by my standards.
Again been without internet access for a while so not been recording cardio, but to be honest I am just doing what I feel like. WIll fully prepare for next season from 6th September after dissertation is out of the way. Hopefully having my first proper off season in a few years will help me long term. Still been keeping up with 531 though and had a pretty productive weights session.
26/8/2013
Clean Pulls: 60/4, 80/4, 100/4, 120/4
Squats: 60/5, 95/5, 110/5, 125/9, 60/3
Barbell Rows: 80/6, 100/4, 110/4, 120/2 (best rows I have done in a while)
Bench Press: 60/5, 70/5, 80/5, 92.5/10
KB Swings: 24/30, 24/35, 24/50
Finally got internet. Basically I have done very little training due to dissertation, but it was nice to have some rest in off season. DId weight Monday:
2/9/2013
Deadlift: 60/5, 100/5, 130/3, 150/3, 175/5, 100/3 *not sure if right weights just quick session
Bench Press: 60/5, 72.5/3, 85/3, 100/5, 60/3
Tabata on bike
6/9/2013
First erg in a long long time, preseason starts here, dissertation in.
2 x 5k rate 20 with 90s rest.
1st: 1:57.9 split (good start)
2nd: 2:03.1 split (not so good)
Average: 2:00.5
Set off too quick, but 10k is not a bad start. Time to build it up from here. Hopefully I will peak at the right times this next season. I have 10 days till I start work, so time to make the most of it.
07/09/2013
AM
Squats: 50/10, 70/8, 105/3, 120/3, 132.5/8, 60/5
Standing Military Press: 55/3, 60/3, 70/5, 40/5
Weighted Pull Ups: BW/8, 10/5, 15/5, BW/10
L-Sits: 3 sets around 5-10s
PM
6 x 100m swim alternating freestyle and breastroke on 2 minutes.
08/09/2013
18k outing in coxed four. First time on water in a month back on my favoured stroke side. Absolutely destroyed by 14k, last 4k was brutal. Still good to get some long fitness work in, hopefully should see improvements quickly from here till I return to my best.
09/09/2013
20 minute erg rate 20 averaging 1:53.0 split.
20 minute bike at 217 watts per hour.
20 minute run on treadmill at 12kph.
Better session today, fitness coming back and already look a little leaner after a week or so back into training and cleaner eating (probably due to less bloat and water retention, but nice to be getting back into it).
1:53.0 split on erg is ok at this point want that down a couple of seconds for half hours soon, but much better than my first erg back. Got another outing and run today, which should be good for aerobic fitness to build on yesterday’s erg, bike, run.
10/09/2013
12k outing in coxed 4. Was surprisingly good considering 2 of the novices from last year were in. Didn’t get back to late so gave the run a miss.
11/09/2013
AM
Clean and Jerk: 40/8, 60/3, 65/3, 70/3
Deadlift: 100/5, 145/5, 165/3, 185/4 (NICE!), 100/5
Barbell Rows: 60/6, 80/6, 100/6, 110/6
Bench Press: 60/5, 80/5, 90/3, 100/8
PM
6k on erg rate 20 at 1:58.6 split.
2k on erg at 1:59.0 split, but back was feeling dodgy so didn’t finish 2nd 6k.
10 minutes on treadmill at 11.5kph.
Great weights session. Erg wasn;t as tiring aerobically as first few back, but overdid the stress on my back I think today, and no sense in ruining myself for tomorrow. Will hopefully get some more ergs done shortly.