Its great to see you back at it and strong brother!
@Alpha - Thanks man, slowly getting back towards where I want to be. Injury has been frustrating, but it has given me time to sit back reassess my goal and renew my motivation. Tried to up the intensity on the giant sets, literally destroyed me.
02/06/2014
Insert:
1k warm up on erg.
4 x 500m intervals on erg r30 averaging 1:41.4 split with 1 minute rest.
Giant sets:
Deadlift: 60/3, 100/3, 140/3, 160/3, 180/2, 100/3
DB Shoulder Press: 14/5, 20/5, 20/5, 20/5, 20/5, 20/5
Barbell Row: 60/5, 80/5, 100/3, 100/3, 100/3, 100/3
DB Hammer Curl: 14/6, 14/6, 14/6, 14/6, 14/6, 14/6
Notes:
FML this was tough. Was sweating buckets just after the insert, glad I didn’t do anymore intervals. Fairly happy with 180kg for 2 on deadlift given I was doing giant sets and I haven’t done them in a while. Had nothing left for extract, but things moving in right direction. Wrist hurt a bit, but wasn’t too bad pressing with DBs, certainly not ready to do barbell pressing yet.
03/06/2014
Lunch:
3km run fairly decent intensity.
PM:
30 minutes on stationary bike at 254 watts per hour.
04/06/2014
Much needed rest day.
05/06/2014
4.2km run in 18:58. Only 3rd time I have done sub 19 I think and I had bad luck with crossing roads and had a slight diversion due to roadworks, so fairly pleased with this.
06/06/2014
Insert:
1k warm up on erg
2 x 1500m sprints on erg with 5 minutes rest at 1:46.6 split.
Giant Set 1:
Weighted Pull Ups: BW/5, 10/5, 15/3, 20/3, 25/3, 10/3
Push Ups on Knuckles: 15, 15, 15, 15, 15, 15
Lying Leg Raises: 10, 10, 10, 10, 10, 10
Giant Set 2:
Squats: 60/3, 100/3, 120/3, 130/3, 140/3
DB Romanian Deadlift: 24/5, 24/5, 24/5, 24/5, 24/5
DB Curls: 16/5, 16/5, 16/5, 16/5, 16/5
07/06/2014
Double Outing:
1st Outing:
8k in coxed quad. One of my best sculling outings so far. Rare to get much work done when sculling as I am more focused on not falling and focusing on bladework.
Stretching and mobility test. IT band is tight so need to use the foam roller more often.
2nd Outing:
6k in coxed quad. Very scrappy, nowehere near as good as the in the first crew. Meant to be in a single tomorrow which should be interesting.
08/06/2014
Felt so drained today and very sore. Was going to skip training altogether, but managed to get myself to the gym and do a slightly lighter session.
Insert:
2k r 20 on erg at 1:59.0 split.
Giant Set:
Deadlift: 60/5, 100/3, 140/3, 160/3, 100/3
DB Shoulder Press: 22/5, 22/5, 22/5, 22/5, 22/5
DB Curl: 18/6, 18/6, 18/6, 18/6, 18/6
Extract:
10 minutes on bike at 272 watts per hour.
All weights were quite explosive. Managed to do the whole session under 40 minutes. Glad i went in the end and I feel better now than I did when I went in.
09/06/2014
Lunch:
3.5km run. Fairly steady, followed by mobility work. It seems to be working well doing nothing strenuous at lunch but get out and also gives me chance to do some mobility work for my hips and hamstrings and back which is proving useful.
PM:
30 minute bike at 265 watts per hour. Wattage is increasing steadily which is good.
Swim:
200m warm up
2 x 100m freestyle on 1:45.
2 x 100m breastroke on 2:00
Swim was a nice addition at the end and I always find my shoulders and hips loosen up a bit afterwards. Fitness does seem to be improving, just need to man up and translate this to the erg. Going to do a 45 minute row tomorrow.
10/06/2014
Lunch:
3.8km steady pace run.
PM:
45 minutes on erg r18 at 2:05.9 split. Really not sure what is wrong on the erg. 2k in I just feel major discomfort, aerobically I didn’t even feel that had. Ended up stopping twice which brought my average split right down!
Heaps of cardio work happening here.
Noticing much change in weight/body composition? Has it impacted your strength levels?
tweet
11/06/2014
@theBird - Certainly not noticing an impact on strength at the moment, particularly today. I was very pleased with the weights, strongest I have felt over the past few weeks. Fitness seems to be improving slowly too, it is just erging that seems to be an issue although I think a lot of that is mental. Not noticed much change yet, although I probably am a bit leaner as I did gain a bit of fat after my wrist injury cut training right down. Either way I think things are starting to progress nicely again.
Insert:
1k warm up rowing on the erg.
3 x 500m at 1:39.1 split with 1 minute rest.
Stopped halfway through the 4th. I certainly had it in me to finish its like I am almost expecting to fail so I do. Need to snap out of this!!!
Giant Sets 1:
Weighted Pull Ups: BW/8, 10/5, 20/3, 25/3, 30/3, BW/13
Press Ups: 15, 15, 15, 15, 15, 15
Knees to Elbows: 12, 12, 12, 12, 12, 12
Giant Sets: 2
Squats: 60/3, 100/3, 120/3, 140/3, 150/3, 100/3
DB Romanian Deadlifts: 24/5, 24/5, 24/5, 24/5, 24/5, 24/5
DB Shrugs: 24/5, 24/5, 24/5, 24/5, 24/5, 24/5
Extract:
Pretty shattered by this point, but forced myself to do the last 500m sprint.
500m on erg at 1:35.8 split.
13/06/2014
3 x 1k sprints on erg with 3 minutes rest at 1:43.3 split.
Felt a bit drained today, next week goal is to get more time on the erg and push through it.
15/06/2014
Insert:
1k warm up on erg.
4 x 500m with 1 minute rest at 1:39.6 split. (Not failing to do 4 this time!)
Giant Sets:
Deadlift: 60/5, 100/3 ,140/3, 160/3, 180/2, 190/1, 100/3
DB Shoulder Press: 18/5, 26/5, 26/5, 26/5, 26/5, 26/5, 26/5
DB Curl: 18/5, 18/5, 18/5, 18/5, 18/5, 18/5, 18/5
Knees To Elbows: 12, 12 ,12, 12 ,12, 12, 12
Extract:
7 minutes on bike at 277 watts per hour. Spent after this, didn’t help that my mp3 ran out of battery.
Solid session. Nice to be deadlift 190kg (just short of 420lb). Always wanted to hit a 500lb deadlift which is 227kg rounded up. Would like to work towards this number as well as improving fitness back to racing standards for rowing, which will mean more time on the erg and bike.
16/06/2014
40 minutes on stationary bike at 254 watts per hour.
Happy with holding 250+ for a longer time. Really felt like stopping at 32 minutes, but glad I pushed through it.
17/06/2014
20 minute erg r21 at 1:53.4 split.
20 minute bike at 241 watts per hour.
20 minute on treadmill at 12.2kph.
Much better cardio session, and finally starting to get some power down when rowing. Still not great splits, but definitely a step in the right direction.
Looks like things are really coming along brother!
@Alpha - Thanks man, things were coming on nicely until I picked up another injury last night. Hopefully it won’t keep me out too long as I have enjoyed improvements both in my strength work and fitness recently.
18/06/2014
Insert:
25 KB Swings with 20kg
30s plank
25KB Swings with 20kg
30s left side plank
25KB Swings with 20kg
30s right side plank
25KB Swings with 20kg
60s plank
Giant Sets:
Squats: 60/3, 100/3, 120/3, 140/1(then back went)
DB Romanian Deadlift: 28/5, 28/5, 28/5
Press Ups: 15, 15, 15
Had to go home as felt my back. Never been injured during weights before so really pissed. Felt loose after doing agile 8 in warm up, form felt solid and 140kg didn’t feel heavy at all, then I just felt something go. Back was agony this morning. Just hope it eases off over the next few days. Certainly going to be no heavy lifting, but it has probably screwed up any chance of me racing this Summer which is annoying.
19/06/2014
So my back was in a lot of pain. Basically spent most of walking, laid down and using ice packs to help reduce the inflammation. Sitting down gave me too much discomfort. Luckily I have a couple of days off work anyway.
20/06/2014
Back pain was extremely bad again first thing in the morning, but did ease throughout the day/ I am going to have to accept it is always going to be worse first thing in the morning for the next few days at least.
Today I did 3 x 10 minutes of back mobility, core and rehab exercises to help reduce stiffness and get the blood flowing.
60 minute walk. Definitely helps keep my back looser than lying around feeling sorry for myself. Plan on more walks and hopefully some swimming tomorrow. I had planned to race on 25th July. Doctor said I am likely out for 4-6 weeks, but I am going to do all I can to reduce that recovery time. Will definitely have to be careful with weights and on the erg, but I can at least try and keep improving fitness and get myself in shape to be back on the water.
21/06/2014
AM
Up nice and early to watch England disappoint against the All Blacks. Back sore again, but not as bad as yesterday. Was useful getting up early though to get it looser.
10 minutes back rehab exercises
Lunch:
2 minute plank
10 minute back rehab exercises
1 minute side plank each side (did hurt a bit on my left side)
PM
Warm Up:
200m very gentle swimming (did help loosen my back up quite a lot)
100m freestyle
100m breastroke
100m backstroke
Work:
1.5km freestyle (took just over 28 minutes)
1k breastroke (forgot to time it, but was pretty slow towards the end)
The swim definitely helped a lot in loosening my back up. It has been over 8 hours since i had any painkillers and I am in the least discomfort since I did the injury. Quite happy with the distance, didn’t realise I had it in me. It is nice how quiet the pool is with students gone as well. Hopefully back will recover in time for me to get into a race crew.
22/06/2014
AM
1 hour walk
PM
1 hour on crosstrainer. Kept it UT2 intensity.
Again keeping moving definitely is helping my back and it does ease throughout the despite the tightness in the morning.