10/10/2010
AM
12k outing in an 8 man crew.
PM
Deadlifts: 120/5, 140/5, 160/5
Weighted Pull Ups: BW/5, 10/5, 20/3, 25/3, 20/4, BW/6
Standing Military Press: 45/5, 50/5, 60/7
11/10/2010
60 minute on the ergo at a 2:18.9 split. Was not feeling well at all so not too bothered about my split, just a case of focusing on technique and finishing it.
8k outing on the water in an 8 man crew. Definitely massive progress from where we were and we can do the outings much quicker than in the past.
14/10/2010
60 minute ergo UT2. Averaged a 1.57.9 split at rate 16.
15/10/2010
30 minute ergo rate 20. Averaged 1:52.3 split and managed 8016m. Smashed my previous PB, so really happy with that.
16/10/2010
AM
Outing in a 4 man crew.
PM
Squats: 60/5, 100/3, 120/3, 130/3, 130/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 102.5/4, 90/3
Barbell Row: 50/5, 90/3, 100/3, 110/3, 120/2, 90/3
17/10/2010
12k outing in an 8 man crew.
18/10/2010
60 minute ergo UT2. Averaged a 1:57.5 split at rate 17.
19/10/2010
AM
8k outing in an 8 man crew.
PM
Deadlifts: 90/3, 130/3, 150/3, 160/3, 170/3, 130/3
Standing Military Press: 40/5, 50/3, 60/3, 60/3, 50/3
Weighted Pull Ups: BW/5, 10/3, 20/3, 25/3, BW/5
21/10/2010
10k test on the ergo (done the day after initiation to the rowing senior squad I might add). Averaged 1:53.2 split at rate cap of 22. Not a great time, but good considering the state I was in last night.
22/10/2010
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/3, 80/3, 80/3
DB Swings: 20/10, 22.5/8, 22.5/8, 22.5/8
Barbell Row: 60/5, 90/3, 100/3
superset with
Romanian Deadlift: 60/5, 90/3, 100/3
Notes:
Heavier session today. For the most part it went really well, but I got a bit of forearm pain on the rows so had to cut it short.
23/10/2010
12k outing in an 8 man crew.
24/10/2010
8k technical outing in an 8 man crew.
25/10/2010
AM
Deadlift: 90/3, 130/3, 150/3, 170/3, 180/2, 180/1, 130/3
Standing Military Press: 40/5, 50/3, 55/3, 60/3, 65/3, 50/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 20/3, 25/3, 10/3, BW/5
PM
60 minutes on the ergo steady state rate 17 with a 30s sprint at rate 20 every 4 minutes. Averaged a 1:58.6 split.
Notes:
Brutal. The sprints on the long ergo were painful even though they broke the piece up a bit. Hips are feeling very tight so I think a lot of stretching and foam rolling is in order.
26/10/2010
8k outing in an 8 man crew. We finally got some power in the boat. Hopefully this means we are moving in the right direction.
27/10/2010
60 minutes cycling on the stationary bike.
Hi mate just to let you know I’m back on my training log. Did an hour erg today, good times.
28/10/2010
30 minute ergo rate 20. Did 8046m averaging a 1:51.8 split.
29/10/2010
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 140/3, 100/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/3, 100/3, 60/3
Barbell Row: 50/5, 90/3, 100/3, 110/3, 120/2, 110/3, 90/3
30/10/2010
8k outing in an 8 man crew.