20/07/2010
AM
15 minutes on the treadmill at speed 13.5
15 minutes on the crosstrainer at level 14
PM
Deadlift: 115/5, 135/5, 160/3, 175/3, 190/Fail, 190/1(PR)
Seated Military Press: 70/5, 80/5, 90/3, 100/3
Lat Pulldown: 60/5, 70/5, 75/3, 85/3
Notes:
So happy about the deadlift. First attempt I got it all wrong and started exhaling too early and lost the strength in the core so I hardly moved the weight. Second attemt I was determined to get the weight up. It was a scrappy rep, but I managed to get the lockout in the end. I am hoping I can move that weight easier next time and I am closing in on my 200kg goal.
21/07/2010
60 minute erg UT2 at 1:59.7 split at rate 16.
22/07/2010
2 x 10 minutes on the erg AT.
1: 1:47.9 split at rate 22
2: 1:49.0 split at rate 24
25/07/2010
25 minute erg at 1:58.0 split
10 minutes on stationary bike at level 12
15 minutes on crosstrainer at level 14
26/07/2010
AM
2 x 14 minutes on the erg at 1:54.0 split
PM
Leg Press: FS/20, FS/20, FS/20, FS/20
Weighted Pull Ups: BW/5, BW+10/5, BW+20/4, BW+25/3
DB Bench Press: 25/12, 30/12, 30/12, 30/12
DB Curl: 15/8, 17.5/6, 20/6, 22.5/4
superset with
Dips: 10, 10, 10, 10
27/07/2010
8 x 1 minute sprints on the erg AN. 1 minute rest between each all at split of 1:36.0 or faster.
3 sets of weighted cable crunches
3 sets of weighted oblique work
3 x 8 single arm DB deadlift with 25kg
Light 10 minute jog on treadmill
28/07/2010
AM
3 x 17 minutes on the erg UT1.
1: 1:54.2 split rate 17
2: 1:54.7 split rate 17
3. 1:54.8 split rate 19
PM
500m sprint on erg done in 1:26.5.
4 rounds of the following circuit (similar to one John Romaniello suggested in recent article):
BW Squats x 15
DB(10kg) Romanian Deadlift x 15
Plank 30s
DB Shoulder Press(10kg) x 15
Push Ups x 15
Pull Ups x 10
Side Plank 30s each side
Notes:
Excellent day of training today. Good times in the morning on the erg. 500m sprint this evening wasn’t bad. The circuit was brutal. I admit on 3rd and 4th time round I was very sluggish between exercises and I also needed 2 attempts to get the 10 pull ups 3rd and 4th time round. Overall very happy with this.
29/07/2010
One Arm DB Row: 30/10, 30/10, 30/10, 30/10
Machine Shoulder Press: 15/5, 16/5, 17/3, 18/2
DB Shrugs: 30/15, 30/15, 30/15, 30/15
Rear Lateral Raises: 10/10, 12.5/10, 12.5/10, 15/8
DB Curl: 12.5/5, 15/5, 20/5, 25/4
Notes:
Again no access to heavy weights so had to stick with doing high rep stuff with the dumbells in my local gym. Next week I will hopefully be able to train in my brother’s garage again and get back to the heavy stuff.
30/07/2010
60 minute erg UT2 at 1:59.4
01/08/2010
AM
15 minutes run on treadmill at speed 13.5
10 minutes on stationary bike at level 14
15 minutes on crosstrainer at level 15
PM
7 x 2 minute sprints on erg at TR all below 1:40.0 split. Should have been 8, but I gave up part way through. WEAK!!!
02/08/2010
Finally got access to heavy weights again at my brother’s garage, so today I did a heavy deadlift day.
Deadlift: 120/5, 140/5, 160/3, 185/2
Seated Military Press: 70/5, 85/5, 95/3, 100/2
Lat Pulldown: 60/5, 70/5, 80/3, 85/3
Shrugs: 60/12, 90/10, 110/6, 120/4
02/08/2010
Finally got access to heavy weights again at my brother’s garage, so today I did a heavy deadlift day.
Deadlift: 120/5, 140/5, 160/3, 185/2
Seated Military Press: 70/5, 85/5, 95/3, 100/2
Lat Pulldown: 60/5, 70/5, 80/3, 85/3
Shrugs: 60/12, 90/10, 110/6, 120/4
03/08/2010
12k on the erg UT2 at 2:04.5. First half hour on erg went well at 1:59.0 split, but today felt really uncomfortable towards the end. I wasn’t particularly exhausted, but my glutes were hurting much more than usual. Still it is more aerobic conditioning so it is better than nothing.
04/08/2010
8 x 500m row on the erg with 3.30 rest between each interval. Slowest was 1:38.5, fastest was 1:37.0. The last 3 were really tough, but am pleased with the consistency of the times.
05/08/2010
Lots of rowing on the erg today.
AM
8k on the erg UT2 at 2:01.9 split rate 16
PM
12k on the erg UT2 at 2:02.4 split rate 15
I was meant to be working today, but I ended up getting the day off so I did some research into rowing training and how to really improve my times. I think I have been going to hard on most of my UT2 pieces and going at UT1 range which is why occasionally it drops off massively rather than being consistent steady state. I have got some more ideas on rowing training now so will look to put that into practice as well as start my new squat program. Hopefully this will really help me progress. Soon I will also be upping the calories in order to sustain the high volume of training.
[quote]Ironwarrior25 wrote:
05/08/2010
Lots of rowing on the erg today.
AM
8k on the erg UT2 at 2:01.9 split rate 16
PM
12k on the erg UT2 at 2:02.4 split rate 15
I was meant to be working today, but I ended up getting the day off so I did some research into rowing training and how to really improve my times. I think I have been going to hard on most of my UT2 pieces and going at UT1 range which is why occasionally it drops off massively rather than being consistent steady state. I have got some more ideas on rowing training now so will look to put that into practice as well as start my new squat program. Hopefully this will really help me progress. Soon I will also be upping the calories in order to sustain the high volume of training.[/quote]
Dude that is one insane day. Keep it up and let me know how to adjust my training.
06/08/2010
Squat: 20/12, 60/8, 80/5, 100/3, 115/1, 120/1, 130/1, 110/10
Bench Press: 85/5, 95/5, 105/3, 112.5/2
Barbell Row: 90/5, 95/5, 105/3, 115/3
Notes:
Heavy day today and my first time trying a new squat routine. Squat is a bit of a weak point so I am also recording my warm up and feel sets as well as my working sets, to closely monitor progress.
07/08/2010
Recovery day today.
15 minutes slow jog on treadmill
10 minutes cycle on stationary bike.
Static stretching and foam rolling.
08/08/2010
AM
Steady 12k UT2 pace at 2:01.9 split rate 15. Felt pretty good and pretty easy to maintain that split and rate.
PM
5 x 1500m intervals with 5 minute rest between each.
1: 1:47.4 split rate 23
2: 1:47.3 split rate 24
3: 1:47.0 split rate 24
4. 1:46.9 split rate 25
5: 1:46.1 split rate 25
Average: 1:46.9 split rate 24
Very happy with those times and happy I kept it at roughly rate 24. It was a pretty brutal workout, but felt good to complete it.
09/08/2010
Steady 10k on the erg at 1:59.1 split rate 17.