31/08/2014
AM
9k run to lake just under 45 minutes.
10k outing in coxed 4
PM
12k on bike at 239 watts per hour.
Legs destroyed, but some good distance covered this weekend which I think is key to reaching 100km. Will get squat session done tomorrow.
64km left this week.
[quote]Ironwarrior25 wrote:
Legs destroyed, but some good distance covered this weekend which I think is key to reaching 100km. Will get squat session done tomorrow.
[/quote]
Some epic work happening here. How is the body feeling?
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@theBird - Yeah, really enjoy being around the squad at the moment. We have a new facility to move into in a couple of weeks with a 4km stretch of canal rather than the pitiful 750m lake with a lot of raw talent. Think it will take time to come together as a squad, but there is a lot of potential, so I am really keen to hit peak fitness.
The mileage has been tough, but I set an ambitious target of 100km a week to help base fitness. I am pleased to still be able to deadlift 200kg with all the aerobic work and I am in a much better place than I was the last couple of years nearing the end of the off season. My legs feel constantly sore, but I do have a weeks holiday coming so want to keep it the intensity up until then. I have managed to get down to 88kg now as well which is good news.
01/09/2014
1k warm up on erg
6k on erg (800m steady state r18, 200m r22-24 hard effort)
Giant Sets: (mostly speed work with 30s rest between sets)
Squats: 20/3, 60/3, 100/3, 100/3, 110/3, 120/3
Military Press: 20/3, 40/3, 60/3, 60/3, 70/3, 60/3
Pull Ups: 8, 8, 8, 8, 8, 4
Much tougher session than it looked. Kept it quick as have a lot to sort out tonight.
Most of the gym has been closed this week due to new expansion with only small room with some of equipment available at the moment. Meant training has been fairly limited, but in 2 weeks it reopens with a much bigger weights area, 4 extra racks, 6 extra platforms and weekend hours will be extended from 5.30 to 8.30 which will help massively. Also the rowing club will move into a new boathouse in 11 days. I am on holiday for a week next week, so will just keep doing what I can then rowing season starts!
03/09/2014
Played for our office 5 a side team. GOt another 2 goals and lost a tight game 14-12
04/09/2014
Swim:
3 x 1k front crawl.
06/09/2014
10km run in 47 minutes. Quite slow, need to work on this. Down at the club tomorrow so should get some decent work done.
07/09/2014
9km run in 41 minutes.
12km outing in coxed 4.
08/09/2014
1k warm up on erg
2 x 4k erg 2 minute rest r20 at 1:55.8 split.
10/09/2014
5 a side football. Lost 10-2
Can’t wait for gym to reopen. On holiday in Istanbul from Friday, then rowing season starts when I am back. 2 years since my last race win. That needs to change!!!
21/09/2014
Got back from Istanbul yesterday after an amazing holiday, but after a lot of travel I was lacking sleep, so decided to get straight back to it. I avoided the urge to nap as I want to get my sleeping back to normal as quick as possible.
AM
10km outing in coxed 4 back on stroke side.
PM
Giant Sets:
Front Squats: 40/15, 40/3, 60/3, 62.5/3, 65/3
Military Press: 40/5, 40/3, 60/3, 62.5/3, 65/3
Pull Ups: 8, 8, 8, 8, 6
Plank: 60s, 60s, 60s, 60s, 60s
10 minutes on the bike
Notes:
Was very tired by evening session, but I am loving the new gym. Much more free weights equipment with 6 extra racks and dealift platforms. Also the cardio equipment has all been upgrading, so looking forward to getting back into it.
22/09/2014
2km on erg r 20 at 1:56.6 split. Really struggled due to lower back tightness
30 minute bike at 259 watts per hour
Lunch:
4.15km run in 21:08. Pretty slow, but have been struggling as my right hamstring and glute are really tight.
PM
Insert:
5 minutes rowing alternating between:
30s hard (just under 1:40 split for most of it)
30s light
Giant Sets:
One Arm DB Row: 26/3, 32/3, 38/3, 42/3, 44/3(PR), 46/3(better PR), 30/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 105/3, 110/3, 60/3
V Sits: 12, 12, 12, 12, 12, 12
Supersets:
Deadlift: 60/3, 100/3, 120/3, 140/3
Spiderman Push Ups: 10, 10, 10, 10
Had to stop early as hamstring felt like it would go.
Felt much stronger today, holiday hangover has gone. Will spend some time with LAX ball and foam roller to help loosen hamstring and glute out as it has been affecting my rowing since I got back.
24/09/2014
60 minute bike at 254 watts per hour. Solid pace at this point.
Instanbul would be awesome. I can imagine the food would of been delicious.
Looks like training is going well. Heaps of volume. I have given up on 2-sessions a day for myself… I must be getting old.
Do you have one of those watches that measures your running time, speed and heart rate??
I am asking this as I am thinking of investing in one. Im about to start a new program for myself that will include 2 track days; one longer 4 km run, and then a day of shorter 400m runs or sprint repeats.
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@ theBird - Yeah man, Istanbul was amazing. Food, history, nightlife it had it all. Training is going ok, still got a bit of pain in right glute when rowing which is frustrating given my goals. I haven’t got a monitor for my runs. At the moment running is just a convenient way to get a bit more volume in and help me lose weight, I have been hovering around 89kg too long.
25/09/2014
20 minute erg at 1:58.9 split r17. Still getting a pain in my glute which is really limiting my ability to row at the moment.
27/09/2014
AM
12k outing in 4+
6k outing in 4+ (2nd outing cut short as still suffering from pain in my glute)
Did a lot of mobility work and LAX ball work.
28/09/2014
Missed my outing in a single and di a lot of stretching and mobility work. Going to have to do more focus on this from now on.
PM
Insert:
Front Squats 40kg x 30
Romanian Deadlifts 30kg x 40
Push Ups x 30
Giant Sets:
DB Snatch: 24/3, 28/3, 30/3, 30/2, 30/2, 20/3
Squats: 70/3, 100/3, 120/3, 140/3, 145/1, 70/3 (Glute was starting to cause me issues when weight got heavy so had to be careful)
Romanian Deadlift: 40/3, 60/3, 70/3, 70/3, 80/3, 60/3
Giant Sets 2:
Military Press: 40/3, 60/3, 70/3, 72.5/3, 75/3 (Seems a long time since I did 87.5kg)
Pull Ups: 8, 8, 8, 8, 4
Plank: 70s, 70s, 70s, 70s, 70s (Slight progression)
30/09/2014
Been a bit under the weather this week so almost skipped this session, but I glad I went now.
Gym was busy so had to change things around a bit.
Strength work:
Deadlift: 70/5, 100/3, 140/3, 160/3, 180/3, 200/1 (much better this week, made easier by the fact my hamstring didn’t feel like it would tear at any point)
Deadlift Speed Reps: 120/5, 120/4, 120/3, 120/2, 120/1
Bench Press: 40/3, 60/3, 85/3, 95/3, 100/3, 105/3, 112.5/1
Conditioning:
Erg: 2.2k row at 1:50.9 split r20 (no pain either which was a bonus, only did this help a mate finish as he was struggling towards the end of his 30 minute)
6 minutes intervals on bike 1 minute on 1 minute off.
Happy with the 200kg (440lb) deadlift. Won’t be long before I hit the 500lb now.
Massive deadlift. I am impressed.
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@theBird - Thanks man, I’m very pleased to be back at the 200kg mark, hopefully can kick on from here.
02/10/2014
3.4km run to gym
4.2km erg 1:58.6 split r19 feet out (bonus as wasn’t going to row tonight)
25 minute bike at 252 watss per hour.
3.4km run back
Solid conditioning session. Still some pain in my glute, but seemed to avoid making it worse.
03/10/2014
45 minute erg r20 at 1:56.7 split.
04/10/2014
2 outings in the coxed 4. So shit, not even worth putting distance!
05/10/2014
AM
10k outing in coxed 4. Better, but still given the way we are rowing at the moment, it feels like we are going through treacle.
PM
Insert:
Complexes: 20/8, 40/6, 40/6 of follwoing:
Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Push Press
Squats
Strength:
Giant Sets:
Db Snatch: 24/2, 26/2, 26/2, 26/2, 26/2
Squats: 60/3, 100/3, 120/3, 130/3, 140/3
Military Press: 40/3, 50/3, 60/3, 70/3, 75/3
Pull Ups: 8, 8, 8, 8, 8
Plank: 75s, 70s, 60s, 30s, 40s
Extract:
10 minutes on bike hill intervals
This was brutally hard especially as a 2nd session of the day!
06/10/2014
17 minute erg at 1:51.9 split r22
2 minute rest
17 minute erg at 1:52.4 split r22