@tazmando - Getting closer to the 170kg mark. Don’t think I am too far off. Hopefulyl have a few more PRs soon.
26/12/2014
Front Squats: 20/20, 60/5, 80/5, 90/3, 100/3 (rep PR), 110/3/4(not quite got the depth to count this)
Power Cleans: 40/2, 60/2, 70/2, 80/F (I have got really shit at these)
60kg Clean and Press for 20 reps as fast as possible. Took 4:38. Harder than I thought, keen on bringing this up as it is a good conditioning tool.
Close Grip Lat Pulldowns: 60/5, 70/5, 80/5
27/12/2014
10km on bike moderate intensity.
15 minutes intense hill intervals.
Couldn’t find out watts per hour on the bikes at gym near parents, but was good to get something done.
Happy New Year to everyone following!
Not logged anything over the past few days, but I have done a circuit session and some hill sprints. After a great New Year, gym is open again tomorrow and back on the water at the weekend. I will get some extra ergs done, starting of with low distance and build it back up. Pleased to hit a couple of PBs at the end of 2014, and don’t think I am too far off a new squat PB after hitting 160kg just before Christmas (Current best is 165kg)
02/01/2015
3 x 3k r20 1:59.3 split.
Harder than I remember but shouldn’t take long to get it back.
03/01/2015
Double Outing:
1st Outing:
10km outing in double. Mostly steady state, getting back into it.
2nd Outing:
12km outing in double including 3 higher rate pieces.
Good to get some distance done, my sculling is still pretty poor, my hamstrings and back get a lot tighter when not regularly training!
04/01/2015
AM
12k outing in coxed 4. Really good outing with a lot of work done. Crashed a bit at the end, but definitely more comfortable at sweep rowing.
PM
Tried the Bring Sally Up Push Up Challenge again. Only hit 1:34 which is a poor effort, but will try add a few other little challenges or extended mobility work each day. I did notice my flexibility was not as good as it used to be when in the boat and my core endurance was not good enough either.
Good first weekend back into it though and got all my food prepared for the coming week! Think this will be an important factor for success.
05/01/2015
33 minutes on bike 255 Watts per hour. Then crashed, got some work to do!
06/01/2014
15 minute erg r21 1:54.7 split.
2 minute rest
15 minute erg r21 1:57.1 split.
2 minute rest
20 minute bike 270 watts per hour.
Better today, making progress.
07/01/2015
2 x 5.5k on erg r20 1:57.7 split 2 minutes rest.
09/01/2015
3k on erg 1:59.6 split r 18.
20 minutes on bike 275 watts per hour.
Things are improving!
Looks like your on track.
Whats the bodyweight at the moment?
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@theBird - Slowly getting back to where I want to be. I am still around 90kg at the moment. After illness I was really weak, so wanted to get it back and the plan is to slowly bring that down without having a negative impact on performance.
10/01/2015
So the weather conditions meant it was unsafe to go on the water so we had to train in the gym instead.
Session 1:
10 minutes alternating:
30s Squats
30s Squat hold
(This was absolutely brutal! I still can’t walk properly today.)
2 rounds of following circuit 1 minute per exercise:
Tuck Jumps
Press Ups
Side Plank
Plank
Jumping Lunges
Crunches
Toe Reaches
Leg Raises
Burpees
Wall Sits
Session 2:
Erg relays, split into teams of 2. We had 6 teams racing doing intervals of 500m until we reached 12km.
My team came 2nd, I averaged roughly 1:45.0 split for mine. Started off too conservatively, but got competitive towards the end. Think I have more fitness than I realised, just need to get out of the mental block on the ergs and push it.
12/01/2015
Insert:
10 minutes erg r19 1:57.6 split.
Strength:
Squats: 70/5, 100/3, 120/1, 130/1, 140/1, 150/1, 155/1
Squat Clusters: (1 + 1 + 1) x 140kg
Squat Reps: (5 + 4 + 3 + 2 + 1) x 100kg
Giant Sets:
Military Press: 40/5, 50/3, 60/3, 65/3, 70/3
1 Arm DB Row: 30/5, 34/3, 38/3, 40/3, 42/3
Hanging Leg Raises: 10, 10, 10, 10, 10
Decent session. Happy with the 155kg squat (341lb), hopefully will have 180kg (400lb) by the time of training camp in April. Will look to follow this program, 2 sessions a week alternating squat and deadlift. Plan is maybe to add 1 more exercise to the giant set and some conditioning at the end.
13/01/2014
2 x 24 minute erg 1:56.3 split r22.
14/01/2015
4km on erg 1:59.5 split r18.
30 minute bike 271 watts per hour.
Small amounts of progress again. Little higher in volume and maintained intensity.
15/01/2015
Almost didn’t go to the gym as my back felt tight, but turned out deadlifts are the cure.
Insert:
2 sets of complexes 20kg 8 reps:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats
(kept these lights just ot loosen up)
Strength:
Deadlifts: 70/5, 110/3, 140/3, 160/1, 180/1, 190/1
Deadlift Clusters: 170kg x (1 + 1 + 1)
Deadlift Reps: 130kg x (5 + 4 + 3 + 2 + 1)<
Giant Sets:
Pull Ups: 10, 10, 10, 10
Bench Press: 50/3, 70/3, 80/3, 90/3
Bulgarian Split Squat: 18/3, 18/3, 18/3, 18/3 (18kg in each hand)
Bicycle Crunches: 25, 25, 25, 25
Really pleased to hit 190kg deadlift and 155kg squat in my first wave. Also nice to bench press without wrist flaring up so should hopefully get back up to proper weights on that too. Sense some new PBs soon and not far over 500kg (1110lbs) total for the big 3.
16/01/2015
1km recovery swim.
Stretch in the sauna.
[quote]Ironwarrior25 wrote:
Really pleased to hit 190kg deadlift and 155kg squat in my first wave.[/quote]
Impressive.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Really pleased to hit 190kg deadlift and 155kg squat in my first wave.[/quote]
Impressive.
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[/quote]
I agree, good stuff man
@ theBird - Thanks mate. Performance is improving, just need to get the weight down.
@ Alpha - Thanks man, but got a long way to go to catch your numbers.
17/01/2015
Double Outing:
1st Outing:
14km outing in coxless 4. Solid outing despite few steering issues.
In between our coach ran a yoga session. Was actually really good and think it will be very beneficial to my back, hip and hamstring mobility. Better use of time than just sitting around.
2nd outing:
11km outing in coxless 4,. This was our race crew and was another solid outing, with a decent amount of high intensity work.
18/01/2015
8km outing in coxless 4, pretty much all race pace after warming up on the ergs.