16/04/2015
12 minutes run to gym
Strength:
Squats: 45/5, 70/3, 100/3, 120/1, 130/1, 140/1
Clusters: 120kg x (1+1+1)
Reps: 100kg x 5
Giant sets:
Db row: 24/5, 30/5, 30/5, 30/5
Shoulder press: 40/5, 50/5, 60/5, 70/3
Romanian Deadlift: 50/5, 50/5, 50/5, 50/5
Hanging leg raises: 10,10,10,10
12 minutes run back
Nice to lift again and only mild pain in shoulder and trap. Went a bit heavier than planned as got excited.
[quote]Ironwarrior25 wrote:
Nice to lift again and only mild pain in shoulder and trap. Went a bit heavier than planned as got excited.[/quote]
Good sign man!
[quote]Alpha wrote:
[quote]Ironwarrior25 wrote:
Nice to lift again and only mild pain in shoulder and trap. Went a bit heavier than planned as got excited.[/quote]
Good sign man![/quote]
Thanks man, looking forward to making some progress again now.
18/04/2015
Well results from trial came out. Made it into top 8 of the squad , but was 3rd on my side meaning I missed out by 1 place for the top 4. No one to blame but myself, my land training just has not been good enough particularly when rowing on the erg.
2 x 12km outings, with a lot of high rate.
19/04/2015
12km outing in coxed 4.
Not going to lie, I am a bit gutted, but the 2nd 4 is still capable of winning races as we will be in a slightly lower category than the top boat. Just need to use this to push on and get back to the fitness levels I should be at.
20/04/2015
5 x 1500m on erg averaging 1:45.4 split r27 6 minute rest.
A bit disappointed at lack of progress here. I was sub 1:45 on the first 4 and then lost it (mostly mental I’m sure)
21/04/2015
12 minute run to gym
Insert:
8 minutes continuous work max effort:
30s 24kg DB Swings
30s 24kg One Arm DB Snatch
(This was no joke)
Strength:
Deadlift: 70/3, 110/2, 130/1, 150/1, 170/1, 190/1
Deadlift Reps: 130kg x (5 + 4 + 3 + 2 + 1) 15s rest between subsets
Giant Sets:
Bench Press: 60/3, 70/3, 80/3, 90/3
Pull Ups: 10, 10, 10, 10
V-Sits: 10, 10, 10, 10
Definitely more than 12 minute run back
Conditioning was lot harder than expected, but happy with the session. Given my shoulder and trap is still in rehab 190kg deadlift is not far off where I used to be. Pressing still needs some work, but it is pressing that is having the most issues with my shoulder. Also need to get a new chain so I can do weighted pull ups again.
22/04/2\015
No training today as I had a long physio session with some soft tissue work as well as rehab exercises, but has done my shoulder a lot of good and I have been making good progress. Got advised to then rest given the volume of work I will do at training camp (Friday to Sunday).
23/04/2015
AM
5.64km run in 26:41 (Not bad for moderate effort on an empty stomach)
PM
Insert:
3 sets of complexes: 8 reps with 40kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats
Strength:
Squats: 70/5, 110/3, 130/1, 140/1, 150/1
Squat Reps: 110kg x (5 + 4 + 3 + 2 + 1) 15s rest between each
Giant Sets:
Miltary Press: 40/3, 50/3, 60/3, 70/3
DB Row: 32/5, 32/5, 32/5, 32/5
Plank: 60s, 60s, 60s, 60s
Pressing still weak, but will aim to slowly build that back up and will be able to increase the volume in giant sets when shoulder improves a bit more, but squats felt really solid today with room to go heavier so happy to hit the 150kg and should be back at 160kg soon.
24/04/2015
1st day of training camp:
After loading boats on to trailer and driving to Newcastle we did 3 sessions on day 1:
1st session:
14km outing in coxed 4 with 5.5km race piece.
2nd session:
4.5km run
3rd session:
30 minutes rowing on the erg using the sliders (far harder than I realised)
30 minutes in the rowing tank.
25/04/2015
2nd day of training camp (this was a killer)
Session 1:
12km outing in coxed 4. Much better today.
Session 2:
12km UT2 row in a pair. Only 2nd time I have ever been in a pair, but this was a fantastic session, one of my favourite boats. Will post some pictures of this later.
Session 3:
Yoga
Session 4:
12km outing in the pair again with 4 x 1.5km sprints. Again great outing and we managed ot hold off the singles and one of the 4s in the first 3 pieces to win, before fading out in the last one, but this was really hard work.
Session 5:
30 minutes practicing starts on the erg on the sliders, then a 6 minute max intensity race piece.
30 minutes technical work in the rowing tank.
I don’t ever remember being this tired from a day’s work!
26/04/2015
Last day of training camp. Woke up tired and sore as hell this morning:
Session 1:
15km outing in coxed 4 with a 6km piece at r26-28
Session 2:
Yoga
Session 3:
6km outing in pair. Had to go in early as shoulder didn’t quite last the camp, but not as bad as before so hoping it is going to be ok in a few days.
All in all a productive training camp. A few people had problems with hands ripping apart due to the volume of rowing, but I got off fairly lightly in that respect. Booked day off work tomorrow, so will rest up and maybe get a cycle done.
27/04/2015
So downloaded some of the sufferfest videos for motivation when on the turbo trainer. The music and race scenarios definitely add motivation and make it more interesting.
Did 1 hour 47 minutes cycling to one of the Giro stages.
28/04/2015
12 minute run to gym
Insert:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps with 22kg DB with no rest of the following:
DB Swings
Goblet Squats
Press Ups
Strength:
Squats: 70/5, 110/3, 120/1, 130/1, 140/1, 150/1
Squat Clusters: 130kg x (1 + 1 + 1)
Speed reps: 70kg x 5
Giant Sets:
DB Row: 34/5, 34/5, 34/5, 34/5, 34/5
Strict Overhead Press: 50/3, 65/3, 70/3, 75/2, 50/3
Knees to Elbows: 15, 15, 15, 15, 15
12 minute run back.
Decent session, pressing is still weak, but slowly making progress and can hopefully increase the weights on the squats next week.
29/04/2015
Rowing intervals on the erg:
1500m in 5:14.5 at 1:44.8 split
6 minute rest
1500m in 5:14.5 at 1:44.8 split
6 minute rest
1500m in 5:14.6 at 1:44.8 split
6 minute rest
1500m in 5:14.2 at 1:44.7 split
6 minute rest
1250m in 4:19.3 at 1:43.7 split
Averaged 1:44.6 split overall, best erg this year!
Things are moving n the right direction boss
@Alpha - Thanks man, things seem to be moving in the right direction and I seem to be handling the volume well so far.
30/04/2015
12 minute run to the gym
Strength:
Deadlifts: 70/5, 100/3, 130/1, 150/1, 170/1, 190/1
Deadlift Clusters: 170kg x (1 + 1 + 1)
Deadlift Speed Reps: 100kg x 5
Giant Sets:
Bench Press: 50/3, 60/3, 70/3, 80/3, 90/3, 100/3, 60/3
Weighted Pull Ups: BW/8, 10/5, 15/3, 20/3, 25/3, 30/3, BW/8
Knees to Elbows: 15, 15, 15, 15, 15, 15, 15
12 minute run back
01/05/2015
20 minutes intervals on turbo. Bit lighter volume today after tough week of training.
Had a rare weekend off to attend a wedding but back on it today!
04/05/2015
AM
12 minute run to gym
Strength:
Military Press: 40/5, 60/3, 65/1, 70/1, 75/1, 80/1 (by far the best press I have done in ages!)
Military Press Clusters: 70kg x (1 + 1 + 1)
Military Press Reps: 60kg x (5 + 3 + 1)
Giant Sets:
Squats: 100/5, 110/5, 120/5, 125/5
Romanian Deadlift: 70/3, 70/3, 70/3, 70/3
Barbell Row: 70/5, 70/5, 70/5, 70/5
12 minutes run back.
PM
30 minutes UT1 on turbo
05/05/2015
AM
8km outing in coxless 4. Good to be back on the water.
PM
5.64km run in 24:48 (PR for this route)
06/05/2015
Rowing on the erg:
1750m in 6:03.8 at 1:43.9 split
6 minute rest
1500m in 5:11.5 at 1:43.8 split
5 minute rest
1250m in 4:52.9 at 1:57.1 split
4 minute rest
1000m in 3:45.0 at 1:52.5 split.
Terrible session. Blew it mentally, had it in me to stick at the sub 1:44.0 splits, but not worth dwelling, just need to move on and improve!
07/05/2015
12 minute run to gym.
15 minute UT2 erg 2:00.0 split
30 minute bike UT2 259 watts per hour
12 minute run back
UT2 session today, keep things ticking over and useful for the Summer triathlon I plan on doing after rowing season finishes.
Hi mate,
Im just checking in. Good to see training is going well.
Uncle Bird.
tweet
@theBird - Thanks man, starting to seem some consistent progression again which is nice.
09/05/2015
Double Outing:
1st Outing:
16km outing in coxed 4 with 8 race pace pieces.
2nd Outing:
12km outing in coxed 4 with more race pace intervals.
Can’t put into words, how difficult this outing was.
10/05/2015
AM
12km outing in coxed 4 with 4 x 4 minute intervals and 4 x 2 minute flat out intervals.
PM
12 minute run to gym
At the top of every minute 2 x 140kg deadlifts for 15 minutes
12 minute run back
(Keeping weights volume low with first regatta of the season coming up)
11/05/2015
3 x 1750m rowing on the erg with 6 minute rest
1st: 1:43.6 split
2nd: 1:43.9 split
3rd: 1:45.7 split
Averaged 1:44.4 split. Wanted sub 1:44, but better than last week. Just didn’t have it in my legs on the last piece.
12/05/2015
Felt ill so ended up taking the day off.
13/05/2015
Still not great so missed the erg, but did some cycling on the turbo watching the 9 hammers sufferfest video. Got 7 done which was about 35-40 minutes of intervals. Feeling better this evening so should be on the water tomorrow in last session before Saturday’s race.