18/11/2013
30 minute erg r18 at 1:57.2 split. Didn’t complete 45 mins as legs felt very heavy from yesterday.
19/11/2013
30 minute erg r23 8181m 1:50.0 split. One of best ergs I have done, also was a very painful last 10 minutes, but very pleased with this.
20/11/2013
8k outing in coxed 4. Cold wet, I was tired. The 4 was powerful, but technically awful. Can’t help but feel I was the main reason had an 11 hour day before a night outing starting at 8pm, was just shattered and not with it,
21/11/2013
Insert:
Complexes: 6, 5, 4, 3, 2, 1 with 40kg
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Strength Work:
Squats: 60/3, 100/1, 110/5, 130/3, 145/3, 100/5, (happy with these)
Bench Press: 60/5, 85/5, 95/3, 105/3, 60/3
Pull Ups: 10, 9, 6 (just poor need to stop skipping these)
Extract:
2 rounds of:
25 crunches
20 KB swings with 20kg
25 bicycle crunches
20 KB swings with 20kg
25 sculling sit ups
20 KB swings with 20kg
22/11/2013
45 minutes r17 at 1:59.5 spit.
23/11/2013
No outing due to flooding so just caught up on weights instead.
Deadlifts: 60/6, 100/3, 140/1, 150/5, 170/3, 190/3, 100/3 (very happy with these)
Barbell Rows: 60/5, 80/5, 100/5, 110/5
Military Press: 40/5, 60/5, 70/3, 77.5/3, 40/5
Standing Cable Crunches: 30/12, 35/10, 40/8, 50/4
Good solid weights session today. Will be deadlifting 200kg again soon and fitness is looking pretty solid at the moment.
24/11/2013
Double outing:
12k in 8. Pretty scrappy, first 2 rate 30 pieces were good, last one was awful.
12k in 4+. Really good outing.
25/11/2013
30 minutes r21 at 1:56.3 split. Legs felt heavy today.
26/11/2013
30 minutes r23 8152m at 1:50.4 split. Another very good erg.
27/11/2013
8k outing in 8. Not technically the greatest, but decent foundation and very powerful. The cover was good. Promising as long as we progress from here.
28/11/2013
Short on time as was in office until late.
10 minute jog.
5 hill sprints.
Absolutely brutal. Will do more of these I think over Christmas period after racing has finished for 2013.
29/11/2013
Rest before the race at Rutherford. 5km head race, the 8 in the 1st division and back in top 4 for the 2nd division.
30/11/2013
RACE WRITEUP
AM
5k head race in the 8.
Solid race. GIven the 8 only had 1 outing together we got 5th out of 17 and beat my old club. The top 3 were far ahead and to be fair rowed excellently so no complaints there. Frustrated that 4th only beat us by 5s.
PM
5k head race in the 4+.
Technically one of the worst races I have been involved in for years. Still got 4th out of 12, but was really disappointed with the row although it was very determined and gritty.
I have given it a lot of thought and I think I am going to take a break from rowing after next weeks race. I can’t race BUCS events or go to Henley with the Uni anymore and the City club won’t be going this year. It has been a huge time commitment and I have enjoyed it, but I want to pursue other things. More flexibility with my training and more free time is something I am looking forward to and I am interested in pursuing rugby again as well as powerlifting and strongman. I will stick with 531 for athletes for now, but I will be adjusting training now to more weights and HIIT or conditioning stuff that people see more of on this site and move away from the long endurance and rowing training. I may go back I don’t know, but for now it is time to do something different. I have had 11 race wins and a decent medal collection and I have no regrets. It is a big decision, but I think it is the right one for now.
So after very little training had my last race with the uni. Again results were fairly average. Took the weekend off to visit friends get drunk have fun, have sex as I desperately needed a break. Also had day off work yesterday and reevaluated some goals.
Plan is to:
See how lean I can get
Start CT’s layer system
Get stronger now I am not rowing 7 times a week
Up the number of weight sessions
Use hill sprints, short runs and occasional cardio session for conditioning, but gear it to more HIIT than endurance
Take up rugby again and try and get to a higher level than the year I played it when 17.
Enter a triathlon (ok this has been done, accidentally signed up drunk at work’s Christmas meal for one in April)
Also long term I would like to do a strongman contest and powerlifting contest.
So first session back with completely new goals and training:
10/12/2013
Oxley Headingley run. 18.48. Absolutely smashed my previous best time by over 1 minute. Think renewed motivation for training and rest has done me good. See how squats go tomorrow.
11/12/2013
Squats Ramp to max:
60/5, 100/3, 110/1, 120/1, 130/1, 140/1, 150/1
Squat Clusters:
135 x (1 + 1 + 1)
135 x (1 + 1 + 1)
Squats HDL:
105 x (5 + 4 + 3 + 2 + 1)
Bench Press Paused Reps: 50/5, 60/5, 80/3, 90/3, 90/3, 60/3
DB Curl: 18/5, 22/5, 22/5
Notes:
Pretty happy with this as first session. Happy with 150kg first time doing this kind of training especially given intensity of yesterdays run.
13/12/2013
Deadlifts Ramp to max:
60/5, 100/3, 120/1, 140/1, 160/1, 180/1, 200/1 (all felt solid, had more there better than the squats)
Deadlift Clusters:
180 x (1 + 1 + 1)
180 x (1 + 1 + 1)
Deadlift HDL:
140 x (5 + 4 + 3 + 2 + 1)
Standing Cable Crunch: 30/12, 40/10, 40/10, 45/8
Enjoyed a nice weekend off, meeting friends watching sport and seeing the Hobbit. Can’t tell you how much I am enjoying a break from rowing at the moment. I still have plans to make a comeback at some point, but I have renewed motivation for training at the moment doing something different. So Military Press day today.
16/12/2013
Lunch:
20 minute run during lunch break, fairly relaxed pace.
Evening:
Power Cleans: 40/5, 40/3, 60/3, 70/3, 80/3 (getting much better at these, 80kg seemed easier PBs soon)
Military Press Ramp to Max:
40/5, 60/3, 65/1, 70/1, 75/1, 80/1
Military Press Clusters:
72.5 x (1 + 1 + 1)
72.5 x (1 + 1 + 1)
Military Press HDL:
55 x (5 + 4 + 3 + 2 + 1)
Pull Ups: 10, 9, 7
17/12/2013
15 minute ab workout
4 hill sprints (was going to do 5, but these utterly destroyed me)
18/12/2013
Swim:
400m front crawl 6.40. Think I underestimated my time for the triathlon as I put in at 7.15.
200m front crawl then stopped as I was fucked.
400m front crawl 7.25
100m breastroke
Stretch in the sauna
19/12/2013
1 Arm DB Snatch: 20/3, 30/3, 34/3
Squats Ramp to Max:
60/5, 100/3, 120/1, 130/1, 140/1, 150/1, 162.5/1 (PB)
Squat Clusters:
145 x (1 + 1 + 1)
145 x (1 + 1 + 1)
Squats HDL:
110 x (5 + 4 + 3 + 2 + 1)
Bench Press: 60/3, 80/3, 100/3, 100/3
DB Curl: 20/8, 22/6, 22/5
So much better than last week. 2 weeks of no rowing and switch to the layers system and already hit a new pb. Would like to work towards 180kg squat now.
[quote]Ironwarrior25 wrote:
19/12/2013
1 Arm DB Snatch: 20/3, 30/3, 34/3
Squats Ramp to Max:
60/5, 100/3, 120/1, 130/1, 140/1, 150/1, 162.5/1 (PB)
Squat Clusters:
145 x (1 + 1 + 1)
145 x (1 + 1 + 1)
Squats HDL:
110 x (5 + 4 + 3 + 2 + 1)
Bench Press: 60/3, 80/3, 100/3, 100/3
DB Curl: 20/8, 22/6, 22/5
So much better than last week. 2 weeks of no rowing and switch to the layers system and already hit a new pb. Would like to work towards 180kg squat now.[/quote]
Nice squatting bro. Expecting a Deadlift Pb off you next week tho!
20/12/2013
Recovery Swim (All my legs were good for)
400m fairly easy switching between front crawl and breastroke
200m front crawl 3:04 (ok got bored and went for it)
200m breastroke 3.14 (really pleased with this)
150m more gentle recovery before stretch in the sauna
[quote]tazmando wrote:
[quote]Ironwarrior25 wrote:
19/12/2013
1 Arm DB Snatch: 20/3, 30/3, 34/3
Squats Ramp to Max:
60/5, 100/3, 120/1, 130/1, 140/1, 150/1, 162.5/1 (PB)
Squat Clusters:
145 x (1 + 1 + 1)
145 x (1 + 1 + 1)
Squats HDL:
110 x (5 + 4 + 3 + 2 + 1)
Bench Press: 60/3, 80/3, 100/3, 100/3
DB Curl: 20/8, 22/6, 22/5
So much better than last week. 2 weeks of no rowing and switch to the layers system and already hit a new pb. Would like to work towards 180kg squat now.[/quote]
Nice squatting bro. Expecting a Deadlift Pb off you next week tho![/quote]
Not sure if I am beating 210kg just yet, but getting close. Only 7.5kg of hitting the 500kg mark raw for the big 3 now.
21/12/2013
Deadlift Ramp to Max:
60/5, 100/5, 140/1, 160/1, 180/1, 200/1, 212.5/F (too ambitious, but all really good until that point)
Deadlift Clusters:
180 x (1 + 1 + 1)
180 x (1 + 1 + 1)
Dips:
15, 15, 20, 7 (been ages since I done these so was unsure how many reps to go for)
Heavy Complexes 3 sets:
Romanian Deadlift: 60 / 3
Barbell Row: 60/3
Clean and Press: 60/3
Squats: 60/3
Will look to increase weight on these.
20 reps knees to elbow
20 KB Swings with 20kg
20 reps knees to elbow
20 KB Swings with 20kg
Hey buddy,
Nice log you have here. Some crazy volume. You must eat like a king.
Care to share on your diet philosophy? How are you planning to change this in the attempt to get shredded?
tweet
22/12/2013
60 minute bike at 226 watts per hour. (Glad to see I have not lost too much aerobic fitness despite changes in my training and recent strength gains.)
10 minute run at 12kph. (Stopped as didn’t realise how hard it was to run with back soreness.)
Long stretch and foam roll.
15 minutes incline walking.
[quote]theBird wrote:
Hey buddy,
Nice log you have here. Some crazy volume. You must eat like a king.
Care to share on your diet philosophy? How are you planning to change this in the attempt to get shredded?
tweet[/quote]
Sure, typical day would be something like:
7.20: 2 large bowls of rice puffs, oats, raisins and sliced banana. 40g whey protein + creatine.
12.00: Large portion of stir fried veg, 250g chicken/turkey/pork with rice or 2 large paninis or wraps with large portions of meat or tuna + lots of veg.
15.00: Usually couple of pieces of fruit. Maybe some chocolate too if training volume is high.
18.00: 20g whey protein + creatine.
18:30: Training
20.30: 250g meat + carbs (rice, potatoes, occasionally pasta or couscous + veg)
22.00: 40g whey protein or 4 scrambled eggs + spinach/kale and tomatoes
If I do weights add 60g whey + 100g waxi maize starch to peri workout. Back when I was rowing I would also add large amount of carbs during the really long sessions or the double water sessions at weekends as I worked out I had to replenish like 2000 calories, so this was usually Soreen or brioche or ham sandwiches as well as an extra protein shake. Mainly do the shakes for convenience given the hours I am in the office. I often prepare bulk portion in advance for lunch and dinner for next couple of days to keep on top of diet.
Now I have stopped rowing I need to decide exactly what I want to do in terms of sport and training first and then sort diet out accordingly. Most likely I will reduce carbs, but keep the high amount of protein and green veg, especially as I won’t be doing as much aerobic work now I am not rowing everyday. I am of the belief you can justify carbs if you train hard enough, just adjust them to level of training and I like the odd low carb day to keep bodyfat down and insulin sensitivity.