02/11/2010
60 minute ergo UT2 at rate 17 averaging a 1:57.8 split.
04/11/2010
5k test rate capped at 24. Did it in 17.47 averaged a 1:46.7 split. Yet again smashed my PB on the ergo, so really happy with that.
05/11/2010
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 150/2, 140/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/3, 100/3, 80/3
Barbell Row: 50/5, 90/3, 100/3, 110/3, 115/3, 110/3, 90/3
DB Swings: 20/8, 20/8, 20/8
06/11/2010
AM
40 minute ergo UT2 averaged 2:01.8 split rate 17.
PM
16k outing in an 8 man crew.
Notes:
Exhausting day today, done with killer leg soreness from squats yesterday.
07/11/2010
8k technical outing in a 4 man crew.
6k outing in my novice boat I am coaching due to one of the crew being ill.
08/11/2010
Deadlift: 90/3, 130/3, 150/3, 170/3, 170/2, 150/3, 130/3
Standing Military Press: 50/3, 55/3, 57.5/3, 60/3, 65/3, 50/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 20/3, 25/3, BW/8
4 sets of weighted abs
10/11/2010
AM
4 x 1k on erg at roughly 1:48.0 split rate 22, 1 minute rest between each.
PM
60 minute ergo UT2 rate 17 at 1:57.1 split.
11/11/2010
10k on the ergo at rate 22. Averaged a 1:52.2 split.
13/11/2010
12k outing in a 4 man crew.
14/11/2010
8k outing in a 8 man crew. Now training for 3k race on 21st November.
15/11/2010
AM
8k outing in an 8 man crew.
PM
Standing Military Press: 40/5, 50/3, 52.5/3, 55/3, 60/3, 60/3, 50/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 20/3, 25/3, 20/3, 10/3, BW/6
Deadlifts: 60/5, 100/3, 120/3, 140/3, 160/3, 180/1, 130/3, 100/3
16/11/2010
AM
Complexes 3 sets of 8 reps with 35kg, 90 seconds rest:
Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Front Squats
Push Press
Back Squats
Done as fast as possible:
8 DB swings with 20kg
15 push ups
8 DB swings
15 push ups
8 DB swings
15 push ups
Weighted Abs
10 minutes on crosstrainer
PM
8 x 500m sprints on the ergo with 3 minutes rest. Averaged 1:36.2 split.
Notes:
Really tough conditioning today done with back soreness from deadlifts yesterday. I forgot how hard complexes really are. I am hoping to do a little bit more varied conditioning work so I am not doing just rowing. I kind of enjoyed today in a sort of weird way.
AM
8k outing with 4 1k sprints in a 4 man crew.
PM
30 minute ergo UT1 rate 20; averaged a 1:54.0 split.
18/11/2010
8k outing in an 8 man crew.
19/11/2010
30 minute ergo UT1 at rate 20 at 1:52.3 split.
22/11/2010
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 130/3, 120/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 100/3, 60/5
Barbell Rows: 60/5, 90/3, 100/3, 110/3, 115/3, 100/3, 90/3
Notes:
Not a bad session today. Did my first race yesterday in a 4 man crew. We came 80th out of 339 crews. Not too bad. I am on the borderline of the first 4 now though, so will be putting extra focus on the water and try to cement my position in the first 4. I have my next race on Saturday so my training volume is unlikely to be as high this next week due to me wanting to be fresh and at my best for the race.
24/11/2010
8k outing in 8 man crew.
Not updated my log for a while, but had 2 5k races on Saturday in an 8 and a 4 man crew. Definite progress since last year as we have moved a long way since we were coming bottom of our category and now we are in the middle. The race was in horrible conmditions as it was windy, snowing and very cold.
In the last race in the 4 I pulled something in my leg so I am not too sure how long that will keep me out, but at the moment rowing is too painful to do as I get a sharp stabbing pain when I move forwards on the slide. This also means deadlifts and squats are out for the time being. It is frustrating because of the progress I have been making, so I am going to have to try and train around it and make sure I don’t make the injury any worse.
03/12/2010
AM
Insert:
Done as fast as possible
Dead Hang Pull Ups 5
Dips 10
Dead Hang Pull Ups 5
Dips 10
Dead Hang Pull Ups 5
Dips 10
Squats: 60/5, 100/3, 100/3, 120/3, 130/3, 130/3, 100/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 80/3
Barbell Rows: 80/3, 100/3, 110/3, 115/3, 100/3, 80/3
PM
60 minute ergo UT2 at rate 17 averaging a 1:58.2 split
05/12/2010
30 minute ergo at rate 20. Averaged a 1:52.2 split.