[quote]Ironwarrior25 wrote:
Front Squat: 90/2 (PR), 100/2(PR)
Nice to hit 100kg for first time on front squats. Would like to do clean grip, but my wrist just would not take it.[/quote]
Awesome work buddy. Im hoping to hit 100 kg on front squats in the next 3 months or so.
How are those giant sets going for you? Do you feel that it gives you much in terms of body composition compared to more conventional training? Is there any particular routine that you follow with these giant sets? I assume it would be difficult to do this in a busy gym?
@theBird- Thanks man, not done front squats much, but think I can go further yet. The giant sets are great for conditioning, certainly keeping me lean even though my diet is not as spot on as it should be (need to prep food more often). At the moment I find rowing on the ergo the most mentally challenging so the giant sets help me maintain mental toughness and seem to help with fitness as well as strength. Until I can get a car so I can get down to the boathouse to train with the rest of the squad during the week for land training they are a great tool.
As for routine, I stick with a few core exercises: bench press, squats ,deadlift, military press and weighted pull ups. The rest I just pick what suits to make it challenging and work the areas I need to. I am lucky the gym has added 6 new racks with 2 bars per rack, so I can usually set it up for all the exercises I need.
28/10/2014
5k erg 1:49.9 split. Really pleased with this pace.
Few minute rest.
5k (broken into 2 averaging 1:54.1 split.
Good session. Blew in the last one a bit, but was nice to find my limits a bit. Made a big difference having someone to train with today.
7.8km run in 40:07. Did lose at least 2 minutes waiting for traffic lights, need to remember to stop stopwatch to keep my times as consistent as possible.
Only 2 weeks to my 10km run, then back to rowing, I have 2 races on the 23rd November and a race on 29th November.
Things have definitely improved a lot at the boat club. The new stretch of water has helped a lot. It has also been clear who are committed to stepping things up. A very productive meeting has highlighted numerous people keen to do morning outings and a 3rd erg a week. I am not too far away from affording a car either now which will mean I can train with the others in the squad which will help me massively. Given the way the start of season outings went, I didn’t have high hopes, but things are coming together now and we are getting some good graft in.
[quote]Ironwarrior25 wrote:
Things have definitely improved a lot at the boat club. The new stretch of water has helped a lot. It has also been clear who are committed to stepping things up. A very productive meeting has highlighted numerous people keen to do morning outings and a 3rd erg a week. I am not too far away from affording a car either now which will mean I can train with the others in the squad which will help me massively. Given the way the start of season outings went, I didn’t have high hopes, but things are coming together now and we are getting some good graft in.[/quote]
Good news bro.
Makes a difference when you have peers that are willing to train as hard as yourself. Will push you and get the best results.
'theBird - Definitely man. I think by February we could have some good crews, a few months a go I couldn’t see us getting a single competitive boat out. From a personal point of view being able to train with the rest of the squad at the new facility will push me a lot more. It is getting difficult doing repetitive sessions on my own in the gym.
15 minutes on bike 223 watts per hour.
12 minutes on treadmill 12kph.
Almost didn’t record this, been so sluggish last couple of days. Was meant to erg but didn’t feel I had anything to give. Think I need to sort out sleep patterns better!.
Double outing:
10k outing in coxed 4. Terrible outing, as is often case when i am on bow side with members of development squad, couldn’t put any power down.
In between outings we did this push up challenge.
It is more difficult than it looks. I got just over 2 minutes, but plan on completing it by end of December.
2nd outing:
12km in coxless 4. Love the coxless 4, my favourite boat and I was in a much stronger crew. Far better outing and some good work done.
3.4km run back. Didn’t time, but felt quite a bit slower.
First double session on a work day, but enjoyed it. Squad is starting to train like we want to win things, should hopefully be back to where I want to be before regatta season. Also plan on hitting some PRs in the weights room after the races for 2014 finish end of November.
Double outing:
8km outing in coxless 4. Cut short due to problem with rigger.
14km outing in coxless 4. This was combination for Sunday’s race. Was fairly solid, so reasonably hopeful.
16/11/2014
10km race done in 44:35.
I have never run this distance in my life so was really unsure what to go for. I set 45 minutes as an ambitious target so was stoked to smash that target. I set my stopwatch at the start line and at 8km marker I knew it was possible so went for it. My legs are destroyed now, but nice to know with very little running training I can hit a solid time.
