13/09/2010
AM
Deadlift: 125/3, 140/3, 160/6
Weighted Pull Ups: BW/5, 10/5, 20/4, 25/3, BW/7
Standing Military Press: 45/3, 55/3, 60/6
Bent Over Rear Lateral Raises: 12.5/10, 15/10, 17.5/6
PM
6k on the erg at 1:58.6 split rate 17. This was meant to be 15k, but had to cut it short due to cramp.
14/09/2010
60 minutes on the stationary bike level 8.
17/09/2010
AM
60 minutes row on the erg UT2 at 1:59.4 split at rate 17
PM
Squat: 105/5, 120/3, 135/5
Bench Press: 80/5, 92.5/3, 102.5/5
Barbell Row: 90/5, 100/5, 110/3, 120/2, 110/3, 90/3
Accessory Work:
Romanian Deadlift: 90/5, 90/5, 90/5
Rear Lateral Raises: 12.5/12, 15/10, 17.5/6
Notes:
Good to complete a 60 minute erg again at a decent split and it was done on an empty stomach. Weights session wasn’t bad either. First time doing Romanian deadlifts for a while, but good to work my hamstrings properly. I need to make sure I have no weak points as I plan to continually increase the weights on my main strength lifts.
The squat was not too bad considering the morning rowing and the running up hills in order to get to and from the gym. I was pleased with the depth and form. Hopefully using 5/3/1 rep range will really help me boost my squat numbers and long term allow me to progress past 150kg.
18/09/2010
10k on the erg at 1:57.9 split rate 17.
10 minutes on the cross trainer followed by static stretching. More for active recovery than anything trying to get rid of some of my leg soreness.
19/09/2010
4 x 1500m on the erg sub 1:48.0 split 5 minutes rest between each. Averaged 1:47.2 split at rate 24.
20/09/2010
Deadlift: 130/5, 150/3, 170/5(Grip becoming problem)
Standing Military Press: 50/5, 57.5/3, 65/6
Weighted Pull Ups: BW/5, 15/5, 20/4, 25/3, 30/2
Weighted Dips: BW/10, 20/5, 25/5, 30/6
superset with
DB Curls: 20/5, 20/5, 20/5, 20/5
21/09/2010
15 x 3 minutes on the erg with 1 minute rest between each. Averaged a 1:52.0 split at rate 20. Happy with this and happy with the consistency of each interval both rate and split.
23/09/2010
AM
Deload now until my 5k test on 1st October.
Squat: 60/5, 70/5, 80/5
Bench Press: 40/5, 50/5, 60/5
Barbell Row: 50/5, 60/5, 70/5
DB Swings: 20/10, 20/10, 20/10
PM
2 x 20 minutes on the erg at rate 17:
1: 1:59.5 split
2: 1:57.4 split
10 minutes on the crosstrainer
24/09/2010
60 minute erg at rate 17 UT2. Averaged a 1:58.7 split.
26/09/2010
3k on the erg 1:49.5 split rate 23.
SHIT!
5k test is this Friday. Today’s session was not promising, as I was aiming for under 1:48.0 split. The very minimum for my 5k is 1:50.0 split, but 1:48.0 split is what I am really aiming for.
27/09/2010
60 minute erg at 1:58.8 split rate 16.
28/09/2010
5 x 1500m sprint intervals on the ergo with 5 minutes rest between each. Averaged a 1:46.6 split at rate 23 over the 5 of them.
29/09/2010
40 minute on the erg UT2 at 1:58.4 split rate 17.
01/10/2010
AM
5k test rate capped at 24. Managed a 18:05.6 at a 1:48.5 split. Really gutted not to get under 18 minutes.
PM
8k outing on the water. A lot of technical work done and very scrappy, but it was the first time on the water in a few months,
03/10/2010
AM
4k outing in an 8 man crew. Much better than the 4 outing yesterday and went well considering this was first time together as a crew.
PM
6k outing in 4 man crew. Different crew, but huge improvement on yesterday.
Both outings showed promise. Training volume was not that high as it was mainly technical work.
04/10/2010
AM
10k on the erg UT1 at rate 20. Done at a 1:56.6 split.
PM
12k outing in an 8 man crew.
05/10/2010
Squats: 92.5/5, 110/5, 122.5/7
Bench Press: 75/5, 85/5, 95/8
Barbell Rows: 90/5, 100/5, 110/3, 110/3
Weighted Abs
6/10/2010
AM
8k outing in 8 man crew. Really challenging and a lot of technical work done.
09/10/2010
Rowing outing in a 4 man crew. 6 1k pieces done at rate 24 full power. Was really brutal on the legs today and still a lot of technical issues to work on, but our crews are really starting to make some progress now.