20/11/2014
8km outing in coxed 4.
How are the strength levels holding up with all the endurance work??
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22/11/2014
@theBird - Honestly, the endurance work has not affected it too much. The main thing recently has just been fitting them in on days after 5.45am starts for morning outings with leaving the office to go the gym at 7pm making things difficult. I have had 2 weekends of competition and another 2 races next weekend, so things have tapered down again, but December and January should see some PRs.
Double outing:
AM
12km outing in coxed 4.
PM
8km outing in potentially waht could be a top 4 (I need to massively improve fitness, but the rowing was sick!)
As this log is going to be filled up soon, do you think you will start another one? I always enjoy checking out what you are doing.
23/11/2014
12km outing in the 8 racing Saturday.
No race as the event was cancelled, so gave us chance to get the 8 in practice.
24/11/2014
45 minute erg 1:59.1 split r19
[quote]Alpha wrote:
As this log is going to be filled up soon, do you think you will start another one? I always enjoy checking out what you are doing.[/quote]
Definitely plan on keeping it going. Especially now that I am part of a squad capable of winning things and we are slowly starting to get the facilities and equipment to match.
Also think I am capable of a few PRs over the next 2 months in the weights room once next weekend’s race is done as that will be 2 months to focus on work in the gym.
25/11/2014
8km outing in the 8 for Saturday!
Been stuck doing close to 12 hour days this week which wasn’t ideal so not had time to log, but to be honest they weren’t great anyway. Need to sort out mindset on days like these.
Anyway write up from the last race of 2014:
Division 1: Men’s 8
Not too much to say about this. We were slow, had some good rowers, but a lot of inexperience led to panic when we started, the rhythm, length and cohesion was totally off. We also lost a lot of time on the 2nd corner having to go wide to make way for overtaking crews. Hate being overtaken!!! Think we came 8th of 10. Disappointing, but an 8 needs to function as a unit and a couple of outings in an 8 in different combinations is not good prep.
Division 2: Men’s coxless 4
Again, only one outing in this combination. We got a solid 3rd position and beat of a lot of tough competition with a strong turnout from a lot of universities and clubs. Given the lack of cohesion I think it was ok and our steersman had never steered on the course before and we losta lot of time going wide on the 2nd bend!
It was actually one of the most powerful and aggressive races since I started at my current club. There is a lot of potential there, it just feels we are still in a rebuilding phase. If I can pick out 2 things to improve:
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As a squad we need more consistency and commitment to row together and actually get some good prep in our race crews even if this means waking up at 5.30am a couple if times in the week to get an outing in.
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For me personally fitness is not good enough! I was burning out towards the end and I think this showed given the time a lot of crews made up on us in the 2nd half. When at my best I would be strongest in the boat, but the middle pair are consistently beating me at the moment on tests.
Time to hit it hard next 2 months in the gym. My erg times are far behind what I used to hit (e.g 4 x 2k sub 7 minutes, easily over 8100m every 30 minute piece). It is going to be difficult whilst training on my own constantly, but early January I should have a car to get to squad training on weekdays and until then I just need to man up.
01/12/2014
30 minute bike 270 watts per hour
Legs still a little heavy but ok first session back
02/12/2014
Insert:
4km rowing 1:56.2 split r20
Squats
Strength:
50/5, 100/3, 120/1, 130/1, 140/1, 150/1
Clusters:
130 x 1 + 1 + 1
Reps:
100 x 5 + 4 + 3 + 2 + 1
Giant sets:
Military press: 50/3, 60/3, 70/3
Pull ups: 8, 8, 8
Crunches: 20, 20, 20
Good first session back in weights room. Pleased with 150kg squat. Quite enjoyed this tweaked program so will see how it goes and how I respond to the volume on my strength portion.
04/12/2014
2 x 5k on erg r18 at 1:59.6 split with 2 minutes rest.
06/12/2014
12km in coxed 4.
So haven’t logged much recently as I have been suffering from infection and so far penicillin isnot working. I have got to see doctor again, but hopefully won’t be out too long!
14/12/2014
Back in the gym. Down to 87kg after living on soup the past 5 days. Still don’t feel great but on the mend at last.
10 minute bike 257 watts per hour
4 sets of weighted crunches
Felt destroyed after that, but guess I just need to ease into it next few days
15/12/2014
Run to the gym
Deadlift: 90/3, 120/2, 140/1, 160/1, 180/1, 190/1
Clusters: 170 x 1 + 1 + 1
Reps: 120 x 5 + 4 + 3
Run back from gym. Not bad when still on the mend from illness. Confident of beating 215kg soon.
16/12/2014
30 minute bike at 259 watts per hour. Slowly building things back up and off the antibiotics tomorrow.
So think I got back into training too soon when still on antibiotics and made things worse, but all seems to have cleared up and was back on the water yesterday. Took it easy today to see how I responded to it, but all good so it looks like it is all behind me.
20/12/2014
14km outing in coxed 4. Was good to be back despite windy conditions.
Will get back in gym tomorrow then travelling to see family straight from work Tuesday, but plan a beastly weights session Christmas Eve and will look to keep a reasonable amount of training going over the festive period and be all set for the new year. I am excited where I can get to as I will be training with the squad more often as I will have a car very soon and if I can hit a 190kg deadlift whilst ill I think I can beat my previous PR of 215kg.
22/12/2014
40 minutes on bike 274 watts per hour
Much better pace today. On the way up again.
24/12/2014
Squats: 60/5, 100/5, 120/2, 140/2, 150/2, 160/1, 100/5
Bench Press: 60/3, 80/3, 90/3, 100/1, 60/5
Deadlift: 60/3, 100/3, 140/3, 180/1, 190/1, 200/F, 180/1
1 Arm DB row: 27/5, 32/5, 41/5, 65/3 (massive PR)
Happy with 160kg squat only 5kg off PR, disappointed on the deadlift not to get 200kg, but not used to doing them after squats. Big PR on the DB rows. Don’t do them much, but didn’t expect a PB by over 15kg.
[quote]Ironwarrior25 wrote:
24/12/2014
Squats: 60/5, 100/5, 120/2, 140/2, 150/2, 160/1, 100/5
Bench Press: 60/3, 80/3, 90/3, 100/1, 60/5
Deadlift: 60/3, 100/3, 140/3, 180/1, 190/1, 200/F, 180/1
1 Arm DB row: 27/5, 32/5, 41/5, 65/3 (massive PR)
Happy with 160kg squat only 5kg off PR, disappointed on the deadlift not to get 200kg, but not used to doing them after squats. Big PR on the DB rows. Don’t do them much, but didn’t expect a PB by over 15kg.[/quote]
Good session bro.
Have to say your squats were solid, in hindsight I reckon pb could have been possible. Nice rows too especially as you didn’t think you’d move them!
We can do a session on fri hopefully.