09/10/2013
Insert:
3 rounds of following complex 8 reps of each with 30kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Strength Work:
Squats: 60/5, 100/3, 110/3, 125/3, 140/4, 100/3
Military Press: 60/3, 67.5/3, 72.5/4
Forgot to look at weights again so went a little heavier, but hit 4 on last set of both, so all good progress.
Extract:
3 rounds of the following:
KB Swing: 20/10
5 Pull Ups
KB Swing: 20/15
5 Pull Ups
KB Swing: 20/25
10/10/2013
10 minute warm up run
2 rounds of following minute on each, minute rest between each:
Burpees
Heel Flicks
Star Jumps
Mountain Climbers
3 rounds of the following minute on each, 1 minute res:
Tuck Jumps
Squat Hold
Jumping Lunges
Tricep Pushups
Squat Jumps
6 minute core circuit.
11/10/2013
10k r19 on erg at 1:55.7 split.
12/10/2013
Double Outing:
1st:
14k outing in the 8. Mostly steady state with a couple of mid rate pieces, but not great at all.
2nd:
6k outing in coxed 4. Much better even though only a short outing. Good rhythm and good cover. Potential top 4?
13/10/2013
AM
18k outing in same coxed 4 as yesterday. All powerful steady state. First 12k was awesome, started to lose focus a bit when tiring, but overall a very good outing.
PM
Power Cleans: 20/10, 60/3, 70/3, 75/3 (seemed pretty solid, been a while doing them with weight)
Deadlift: 100/5, 140/1, 147.5/5, 167.5/3, 187.5/1
Bench Press: 60/5, 85/5 (had to stop, pain in left shoulder and pec again, only happens when doing bench not sure what it is.)
Extract:
3 rounds of:
20kg KB Swings x 15
20 bicycle crunches
20kg KB Swings x 15
20 Lying Leg Raises
20kg KB Swings x 15
20 Sculling Sit Ups
14/10/2013
Attempted to do the abpocalypse workout
Followed it with a short run including 6 sprints
15/10/2013
2 x 6k on erg 90s rest at 1:53.6 split r20 (BOOM FITNESS COMING BACK)
1 Arm DB Snatch: 26/3, 26/3
Squats: 45/5, 65/5, 80/5, 80/5
Military Press: 45/5, 45/5, 45/5
Pull Ups: 8, 8
(getting that pain again, fairly sure it is coming from a knot in my left trap that is causing me discomfort all day. Not really sure how to sort it out, neither foam roller or tennis ball seem to get rid of it. Can feel it click as I try to work it out, but all that happens is a lot of pain. Even tried it for 20 minutes yesterday, but it only got marginally better. Any ideas how to sort this would be appreciated.
Had a couple of days off as training has been pretty intense, but has been going well so far. Also had a day off work today and was nice to have a night out for a change last night. First time in a while my legs haven’t been aching so back on it tomorrow with a brooke’s hour.
18/10/2013
1k erg 1:55.3 split.
20 minute bike 250 watts per hour.
3 minute run 12kph.
Terrible session. Bad day at work, followed by 30 minute late bus, followed by training on my own led to failed erg, decent bike, then the left trap shoulder started to ache during the run. First bad session in a while, so will take it as just one of them days.
19/10/2013
AM
The following as fast as possible:
3 rounds of:
1 Arm DB Snatch: 24//5
DB Bench Press: 24/5
1 Arm DB Snatch: 24/5
3 rounds of:
KB Swings: 20/15
Deadlift: 100/5
KB Swings: 20/15
DB press didn’t seem to bother my shoulder as much. All in all good bit of conditioning added into deload weights week.
PM
18k outing in 8. Pretty good outing.
20/10/2013
10k outing in coxed 4.
22/10/2013
Failed 30 minute about 10 done at 1:51.4 split. Did 12 minute bike at 239 watts per hour. Still bit ill even from yesterday, bad idea to do Sunday’s outing after night out and only 2 hours sleep.
23/10/2013
Failed session again so turned it into something useful.
2 x 10 minutes at 1:50.5 split.
20 minute bike at 247 watts per hour.
Not sure why I have been so slack logging.
24/10/2013
Circuits
27/10/2013
20 minute erg r24 1:50ish split
20 minute run 12kph.
28/10/2013
30 minutes erg 1:56.3 split r19.
3 minutes 1:43.3 split r27.
29/10/2013
5k test 17:47.8. Pretty poor had to do it on 2nd attempt, need to be mentally stronger on tests.
30/10/2013
Insert:
2 rounds of following complex 6 reps of each with 40kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Strength Work:
Squats: 60/5, 100/5 ,115/5, 130/5, 60/5
Bench Press: 60/5, 72.5/5, 82.5/5, 92.5/5
Pull Ups: 10, 5
Notes:
Good to do bench without too much issues. Need get back into routine now and stop missing sessions. Repeating this 531 cycle due to time off and hopefully pain when benching won’t return. Good to do complexes with higher weight though. Will look to build that up and add in extract to sessions too soon, to help overall conditioning, lose weight and improve mental toughness.
In other knews got my Masters degree today.
31/10/2013
10 minute gentle warm up run.
Circuits:
3 rounds, 1 minute each of the following:
Squats
Press Ups
Jumping Lunges
Mountain Climbers
Burpees
Squat Jumps
Rest
2 x 5 minute core circuits
01/11/2013
15k erg steady state 1:58.7 split r19. Felt comfortable, good aerobic work done.
02/11/2013
1st Outing:
12k outing in coxed 4 (1 sub in for race crew) with 2 x 14 minute pieces.
2nd Outing:
12k outing in coxed 4 with one 14 minute piece and some technical work
Shattered after this. Completely drained.
03/11/2013
AM
18k in coxed 4 subbing in to another boat. Went surprising well did a lot of 5 minutes steady state 1 minute sprint.
PM
Deadlift: 60/5, 100/5, 130/5, 150/5, 170/2 (stopped early as hands being shredded from the outings and deadlifts)
Clean and Press: 52.5/5, 60/5, 67.5/7 (couldn’t be bothered waiting for rack)
20 minute bike
10 minute run.
Good weekends training, huge distances covered. Had to cut weights session bit short due to blisters on hand, but its not worth risking opening them up too much with the training in the build up to my first race in 2 weeks.
04/11/2013
Swim
5 x 100m freestyle on 1:50
5 x 100m breastroke on 2.00
5 x 100m freestyle on 1:55
5 x 100m breastroke on 2:05
Absolutely destroyed after this, can tell I have not been swimming in a while. Bit interrupted at start with people who couldn’t work out lane circulation or were too slow, but they sooned moved on.
05/11/2013
Absolute brutal erg session 3 minute rest between each:
5k r22: 1:48.5 split (18:05 5k not bad at low rate for first piece)
4k r24 1:51.7 split (Lost it halfway as feeling the burn after the first 5k)
3k r26 1:48.1 split (Solid finish)
Tough, but overall a good solid session and good for lactate tolerance.
06/11/2013
Bench Press: 60/5, 80/3, 90/3, 100/5
Squats: 60/5, 90/5, 107.5/3, 122.5/3, 137.5/6
Complexes:
3 rounds of following complexes 30/8, 40/8, 60/4
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Fairly solid session, getting some reasonable weight back on the bar and exceeding target reps. 60kg complexes were brutal though even at 4 reps.
10/11/2013
Double Outing:
7k outing filling in for another crew in a 4+. WEAK!
2nd Outing:
9k outing in my racing 4+. Things just seemed to click. Felt strong, just hope everyone maintains composure in the race.
11/11/2013
2k on erg r20 at 1:47.4 split. Wasn’t planned, but a mate was at end of 30min r20 erg and was struggling so got on erg next to him to help him finish. Pulled a fairly powerful split for r20.
Maintenance Weights:
Power Cleans: 60/3, 70/3, 80/3 (apart from very last rep which was monged up, some of the best cleans I have done. 80kg x 3 might be rep pb)
Squats: 60/5, 100/5, 100/5, 100/3 (felt awful)
Standing Military Press: 60/5, 60/5, 60/3 (all nice and explosive)
13 minute bike at 237 watts per hour.
Very up and down session, but did what I wanted. Last tough erg tomorrow before Sunday’s race.
12/11/2013
2 x 3k 5 minutes rest at rate 26. 1:44.5 split then 1:49.1 split.
Fuck my life! How I ever did a 1:44.2 split for a 5k I don’t know, this was brutal.
14/11/2013
25 minute run
Circuits:
3 circuits 1 minute on each:
Squats
Spider Press Ups
Sculling Sit Ups
Jumping Lunges
Burpees
Squat Jumps
10 minute core circuit
16/11/2013
Rather unproductive outing in a 4+ due to novice cox. Don’t know why she was put in our crew day before hte race as it was not fair on her or the crew.
17/11/2013
3k head race.
Came 3rd in im2 4+ which is very solid time given the crew, and only 7s behind the top boat (would have been less had we not been in such a shockingly bad boat as well). Promising results all round, can’t wait for the 8 and I am back in top 4 too.
