14/04/2014
Suffering a bit because of lack of sleep and shit diet, but time to get back on it.
Swim:
400m warm up
10 x 100m freestyle on 1:45.
Good pace, will build this volume up. So nice during Easter holidays when swimming club is not. Only 2 people in my lane meant I could do my timed swims without being held up.
15/04/2014
Insert:
2 rounds with 1 minute rest between each:
10 left arm DB snatch with 24kg
10 DB swings with 24kg
10 right arm DB snatch with 24kg
10 DB swings with 24kg
Strength Work:
Squats: 60/3, 100/3, 120/3, 130/3, 140/3, 145/3, 100/3, 60/3
Weighted Pull Ups: BW/8, 10/3, 15/3, 20/3, 30/4, 20/5, 10/5, BW/6
Bench Press: 60/5, 80/3, 100/1
Extract:
4 minute tabata on the bike.
Notes:
Solid session, working the weight back up on the squat, 145kg felt solid. A lot of improvement on the pull ups as well was quite happy with 30kg x 4 bearing in mind I have only started doing them weighted again recently. The insert was harder than I realised, the one arm DB snatch gets tiring. Good session to build on.
18/04/2014
4.5km in 20:59.
Result of lack of training, simple as.
21/04/2014
AM
Light 3km run.
PM
Forgot gym was shut early for bank holiday so 8 hill sprints.
Notes:
So been thinking about what I want to achieve over next few months. First of all I want to get back on the erg and I want to get sub 1:15 in a sprint triathlon. This week will be mostly getting back on the erg, then I will start lifting weights regularly again Friday when its a bit quieter. I would also like to beat the 3:08 I did last year on 1k on the erg. Not a great time but I struggled getting back to fitness after I did my hamstring in so time to reach the level I was before then and look to progress from there for next season.
Great job on the triathlon brother! I am going through similar problems just because it being post comp and inspiration feels low…But you are still in there getting the work done man. Proud of you
[quote]Alpha wrote:
Great job on the triathlon brother! I am going through similar problems just because it being post comp and inspiration feels low…But you are still in there getting the work done man. Proud of you [/quote]
Thanks man. I know exactly what you what mean, competition drives me so already set my sights on what I want to do next.
22/04/2014
5k on erg in 25 minutes. Horrendously slow I know, but my hamstrings and glutes were pinching and aching like hell 2k in so took a lot of breaks, really tried to get 10k done, but just wasn’t happening.
20 minutes on stationary bike at 237 watts per hour. Needed something to work make session worthwhile.
Still shows lack of fitness, but something to work from. 8 x 500m on the erg tomorrow so will push that hard and intervals should help me get used to erging again. I want to up my deadlift to 220kg, hit sub 1:15 in a sprint triathlon and start to regain my rowing fitness in prep for next season. This year has basically been a settling year into the world of work and despite a few PBs in the weights room, my level of conditioning has not hit where I wanted it to.
23/04/2014
5 x 500m at 1:39.4 split.
Got a long way to go!
24/04/2014
9.2km run in 44:50. Moving in right direction.
25/04/2014
Insert:
Tried the 4 x press ups I can do in a minute only resting in the upper plank position. Wrist wasn’t having it and only managed 74 of 160.
Strength Work:
Squats: 60/3, 100/3, 120/3, 130/3, 140/3, 150/3, 140/3, 100/3, 60/3
Weighted Pull Ups: BW/8, 5/5, 10/3, 20/4, 30/3, 40/2, BW/11
Left pressing out due to wrist
Notes:
Solid session, squats progressing nicely and still had a bit more there than 150kg, but looking for steady progress. The sharp pain in my left wrist is frustrating, really having issues with that long standing injury, but the pull ups more than made up for it. Another 5kg and I am at 50% of my bodyweight.
Kept conditioning lower as am back rowing with the City club this weekend.
26/04/2014
8.5k bike ride to rowing lake. Unfortunately had another fall, which has set me back a bit, but nothing too serious.
Missed the ergs to get cleaned up.
Outing in coxed four.
27/04/2014
2k in 7:27 1:51.9 . Yeah was not ready for a 2k at all, stopped twice, should have been getting around 6.50 at this stage, but at moment I want to ease into it so not too bothered.
Outing in coxed four.
28/04/2014
Had to rest today as cut on the lower left of my stomach has opened up twice now over last 2 days. Hopefully a day of rest will let it heal enough to train tomorrow.
29/04/2014
Late on today as had 12 hour day at work so had to be pretty quick. Also didn’t want to push it as still have the pretty nasty cut and my left trap is feeling slightly tight.
Insert:
1k warmup on erg
250m sprint 1:23.1 (not sure why this was so slow, thought my fitness was ok over 250m)
Strength Work:
A1: Deadlift: 100/5, 140/5, 160/5
A2: DB Snatch: 24/3, 24/3, 24/3
DB Curls: 22/5, 22/5, 22/5
[quote]Ironwarrior25 wrote:
28/04/2014
Had to rest today as cut on the lower left of my stomach has opened up twice now over last 2 days. Hopefully a day of rest will let it heal enough to train tomorrow.[/quote]
Have I missed something? What happened to your stomach?
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
28/04/2014
Had to rest today as cut on the lower left of my stomach has opened up twice now over last 2 days. Hopefully a day of rest will let it heal enough to train tomorrow.[/quote]
Have I missed something? What happened to your stomach?
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Just got a fairly deep cut when I fell off my bike Saturday. Just it was in an awkward place, so stretching or too much movement opened it up again a couple of times.
30/04/2014
25 minute run during lunch. Will try get out more often at lunch, would be good use of time to get outdoors and help me towards 85kg.
01/05/2014
30 minutes on erg at 1:57.5 split r19.
20 minute bike 222 watts per hour.
Notes:
Much better session. Still felt uncomfortable after 20 minutes, but pacing was solid. Couldn’t bring myself to get back on the erg again just yet, so did the bike to compensate, but a good step forward, especially whilst training on my own. Also found out there is a local rugby league club 5 minutes walk away mostly comprised of ex uni students from the 3 unis in Leeds, so looks like I might be playing rugby after all. How this fits in with rowing I am not sure yet, but I definitely want to give rugby league a go.
03/05/2014
5 x 1500m on erg with 5 minutes rest. Averaged 1:47.6 split r26.
Very happy with this. Hurt a lot on the last 2, but big step forward, just need to maintain consistency now.
04/05/2014
Felt a bit tired and off today and gym was horrendously busy, so just did strength work.
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 150/3, 100/3, 60/3
Weighted Pull Ups: BW/8, 10/5, 20/3, 30/3, 40/2
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/3
Solid lifting for an off day, would like to have done more than 150kg on squat, but 150 x 3 is ok at this point. Happy with 110kg on the bench as well given lack of pressing recently.
05/05/2014
AM
Swim:
200m warm up
8 x 100m front crawl on 1:45.
PM
4.5km run in 19:12.
Could have done more today, but enjoyed the day off, chance to catch up on sleep and play a bit of Fifa.
Good effort with the strength work. it looks like your strength has not suffered too much considering all the extra “cardio” you have been doing.
Do you play fifa online? We need to set up an online match.
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