14/07/2014
AM
5k run to work in morning. Actually beat the time it takes to get to bus stop and get the bus there.
PM
30 minutes on erg at 1:59.4 split r20.
Did the first 10 at 1:51.8 but then stopped, but managed to get on and do the last 20 feet out of the straps so guess its not a complete write off.
15/07/2014
Lunch:
Short run to university running track.
5 x 200m sprints with 100m walk in between.
PM:
6k outing in coxed four. Much better outing focusing on starts, high rate and finishing with 2 race pieces. Died a bit on last piece, but good work done today.
16/07/2014
Shattered today, almost didn’t make it to the gym, but glad I did.
Insert:
1500m erg at 1:49.3 sp;it r24.
Bench Press: 40/5, 60/3, 80/3, 100/2, 102.5/2, 80/3, 60/7 (wrist still dodgy at heavier weights)
Giant Sets:
DB Snatch: 20/3, 20/3, 20/3, 20/3, 20/3
Deadlift: 100/3, 140/3, 160/3, 180/3, 140/3
DB Shoulder Press: 26/3, 26/3, 28/3, 30/3(PR), 20/3
DB Curl: 20/5, 20/5, 20/5, 20/5, 20/5
Solid session, nice to see my deadlifts creeping back up without back issues. 180kg is twice my bodyweight now so moving in right direction/
16/07/2014
Shattered today, almost didn’t make it to the gym, but glad I did.
Insert:
1500m erg at 1:49.3 split r24.
Bench Press: 40/5, 60/3, 80/3, 100/2, 102.5/2, 80/3, 60/7 (wrist still dodgy at heavier weights)
Giant Sets:
DB Snatch: 20/3, 20/3, 20/3, 20/3, 20/3
Deadlift: 100/3, 140/3, 160/3, 180/3, 140/3
DB Shoulder Press: 26/3, 26/3, 28/3, 30/3(PR), 20/3
DB Curl: 20/5, 20/5, 20/5, 20/5, 20/5
Solid session, nice to see my deadlifts creeping back up without back issues. 180kg is twice my bodyweight now so moving in right direction/
Please excuse my ignorance, but what are “Giant Sets”? And what is the purpose of them?
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[quote]theBird wrote:
Please excuse my ignorance, but what are “Giant Sets”? And what is the purpose of them?
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Basically you do the exercises back to back. So I would do the DB Snatch then straight to deadlifts then straight to DB Press etc.
I do them for improving conditioning, work capacity and mental toughness and in a weird sadistic way I enjoy them. Although initially they affected heaviest lifts, I seemed to adapt quite quick and they are having a good effect on my body composition.
[quote]Ironwarrior25 wrote:
Basically you do the exercises back to back. So I would do the DB Snatch then straight to deadlifts then straight to DB Press etc.
I do them for improving conditioning, work capacity and mental toughness and in a weird sadistic way I enjoy them. Although initially they affected heaviest lifts, I seemed to adapt quite quick and they are having a good effect on my body composition.[/quote]
Thanks for the explanation.
I assume you would take some rest after the 4th exercise, before starting the next ‘giant set’?
Are you following a particular program, or is this something you made up yourself?
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Basically you do the exercises back to back. So I would do the DB Snatch then straight to deadlifts then straight to DB Press etc.
I do them for improving conditioning, work capacity and mental toughness and in a weird sadistic way I enjoy them. Although initially they affected heaviest lifts, I seemed to adapt quite quick and they are having a good effect on my body composition.[/quote]
Thanks for the explanation.
I assume you would take some rest after the 4th exercise, before starting the next ‘giant set’?
Are you following a particular program, or is this something you made up yourself?
tweet
[/quote]
No problem. Yes I do take a break in between each giant set otherwise I think I would die at those weights.
I have based the program loosely on Alpha’s work before he started strongman. Last couple of weeks I have had to work things around back and wrist injuries and I think after my race next Saturday I will play around with the exercises a bit to up the intensity and to adapt it to help me achieve Henley (pretty much the biggest regatta in the world outside international competitions like the world championships and olympics) standard for rowing.
18/07/2014
3 x 6k r20 at 1:58.8 split. with 90s rest. Felt really comfortable!
19/07/2014
Double Outing:
1st Outing: Small amount of technical work followed by race starts and pieces.
2nd Outing: Filling in novice 4. Very scrappy and focused mostly on technical work.
20/07/2014
AM
8.5k run to lake
Outing in coxed 4 with 2 race pieces.
PM
Pretty empty from this morning
Giant Sets
Front Squats: 60/3, 65/3, 70/3, 80/3, 90/2(PR)
Romanian Deadlifts: 20/5, 20/5, 28/5, 28/5, 28/5
V-Sits: 15, 15, 15, 15, 15
BIcep cramped up on last set of Front Squats and got worse when starting pull ups so called it a day given I am racing next week.
21/07/2014
Lunch:
Short run and stretching session.
PM
8 x 500m sprints on erg with 1 minute rest. Averaged 1:40.6 split. Not too bad, think I could have done more if fresher, but good work done.
22/07/2014
Outing in a pair. First time in a pair and I had to steer which was an interesting experience. My rowing was poor especially given I was on my weaker side, but it certainly highlighted technical areas to work on and was good experience rowing bowside in an unstable boat and get a chance to learn to steer (this could be potentially crucial for getting into a top crew if we choose to do a coxless 4 next year, so happy to put in the graft now to learn it).
24/07/2014
Last outing in coxed 4 before weekend’s race. Tapering down and feeling much fresher. Hit a 1:37 500m race piece, course record, but with no official timer. Still over 10s faster than the 4 I was racing in last year!!!
So Friday was rest day and travel down to the regatta. Saturday’s race we were knocked out in the 2nd round by the eventual winners. We rowed pretty well, but were beaten by the better crew. On Sunday we were pretty poor. Still it was nice to get back into competition and after a 6 month break from rowing and rowing on my weaker side it was never going to be great.
Obviously over the off season now I am going to work on fitness and strength ready to compete at a higher level next season, but there are 2 lingering goals I WILL achieve by September:
1: Reach my goal weight of 84-85kg. I am too heavy for my height. I set this goal at 97kg and am now down to 89kg, but i am still to heavy for my height than is optimal for rowing.
2: Learn to single scull once and for all!
On top of this I aim to get back to deadlifting 200kg+ and want to achieve 60km+ of rowing a week whether that be on the water or on the erg. For weights I will continue with the giant sets. The next 2 months will be significant to hit the ground running for next season. I don’t really need an end of season break given I pretty much missed all of this season.
29/07/2014
8k on erg r20 at 1:58.8 split. Decent pace, just need to up distance.
52km more of rowing left this week, weight 88.6kg (not going to bother about daily fluctuations, but going to record regularly to make sure it is a priority!)
30/07/2014
40 minutes playing 5 a side football (soccer) for works team.
I was terrible in first half, not played for over 4 years. Managed 2 goals in 2nd half, but we lost 12-5 which unfortunately is our best result…
52km rowing left to do this week, will have to get some distance done over the weekend.
31/07/2014
Been ill all last night and today, but tried to get something done.
Insert:
1k erg r20 1:57.2 split.
Bench Press: 60/3, 80/3, 90/3, 100/3
Giant Sets:
DB Snatch: 22/3, 22/3, 22/3
Deadlift: 100/3, 120/3, 140/3
Farmers Walk around weights area with 40kg dbs: 1, 1, 1
Left it there as I just felt sick and lightheaded, but at least I got soemthing done.
So feeling much better today and had plenty of sleep over last couple of nights which was well needed. It has been a frustrating week, but I don’t seem to have lost too much.
02/08/2014
2 x 7k on erg r20 at 1:59.0 split with 90s rest.
Slight increase in distance. Makes my total 23km rowing this week. Not going to make the toal after pretty much missing few days. Will get some rowing, running and tough weights session done tomorrow, then make it up next week! Today’s pace shows that with a few weeks of consistency I will be in a good place for this stage of the off season. Just need to keep strength levels up as weight comes down.
03/08/2014
AM
8.5 km run. Bit slow today took almost 45 minutes to get to the lake.
10km row in coxed 4. Back on my favoured stroke side, definitely found better connection and got more work done.
8.5km walk back.
PM
Giant Sets:
Front Squats: 40/3, 60/3, 60/3, 65/3
DB Romanian Deadlift: 28/5, 28/5, 28/5, 28/5
Military Press: 40/3, 60/3, 60/3, 65/3
Weighted Pull Ups: BW/5, 10/5, 15/3, BW/8
Utterly exhausted after this morning’s work. Will be better when weekend hours at gym extended from 5.30pm to 9pm to give a bit more rest between each session as my legs were destroyed before I even started.