I am an 18 year old student and am hoping to build muscle, condition and improve my performance at rowing. I am being led on a program by Mark (Ironwarrior25) and we are training together twice a day alot of the time. I am starting from a very low weightlifting standard but good cardiovascular fitness, however I do have good form because I have done weightlifting in the past.
We have trained a number of times before beginning this log but I will log from today onwards.
Today was supposed to begin with a rowing outing at 7am, however one of our crew was ill so we were quite pissed off. Instead we did a session on the ergos. We did a pyramid for 20 or so minutes, however I could not beat or get near my PB because of leg soreness from a first weights session in a while. We also did 3 racing starts and I was pleased with my performance.
Our gym session this evening was as follows:
PM
Bench Press: 60/5, 60/5, 65/3, 65/3
Barbell Rows: 60/5, 60/5, 65/3, 70/2
DB Swings: 15/10, 15/10, 15/10, 15/10
Lateral Raises: 7/10, 7/10, 7/10
Having to go to bed quite hungry though because I don’t have any spare food…
Went down to Subway in the end and gorged myself on a footlong 
Up to tonight I have had a chilled week due to the up and coming races this weekend. However still squeezed in a cheeky ergo:
PM:
90 secs on, 30 secs off: r24,26,28,30,32,30,28,26
8 mins rest
90 secs on, 45 secs off: r26,28,30,32,34,32,30,28
Was an absolute killer, disappointed I did not beat my ‘nemesis’ Ed but I will keep trying. I obtained an average split of 1.50.5 which I am proud of individually.
Had a very short rowing outing this morning in a eight. We did 4k with a race course piece of 750m. We completed the race course piece in 2.20. We should have been able to do better.
------RACE DAY-------
A day of ups and downs. Our first race was at 8.00 in an eight. It was head to head and we were beaten by the other crew but I am still proud of our performance because it was everyones first regatta (sprint) and we held onto them.
Later in the day our 4 (including Ironwarrior25) won our first race by along way against 2nd year rowers, however we lost our second against a very experienced crew who had not already rowed that day. So all in all a good day.
Good session today, post race killer.
AM:
Evil Eight complexes with 30kg
Deadlift
Romanian Deadlift
Barbell Row
Clean press
Front Squats
Push Press
Back Squats
Good Mornings
First set 6 reps of each no break then 90 sec break, 5 reps, 4 reps and so on.
Heavy lifting:
Squats: 5/65 , 5/75, 5/82.5, 5/92.5
Barbell row & Romanian deadlift superset: 50/5 50/5, 55/5 55/5, 60/3 62.5/5, 60/3 72.5/3
Bench press: 40/5, 55/5,62.5/3, 62.5/3
EXTRACT with no break:
Deadlift: 40/10
500m Sprint on erg
x2
Notes:
Really good session, need to remember my weights for next time.
Missed out my 2k test yesterday which I got 7.13 which is my PB by 10 secs so I am very pleased.
AM
‘Light’ Jog for 20 mins or so
PM
Cosgrove’s Evil VIII:
Deadlift
Romanian Deadlift
Barbell Row
Clean press
Front Squats
Push Press
Back Squats
Good Mornings
Heavy Weights:
Deadlifts: 85/5, 95/5, 100/3, 110/3
Weighted pull ups: BW/7, BW+5kg/4, BW+10kg/3, BW+10kg/1
With negatives
Incline Dumbell Press: 20/5,25/5,25/3,20/3
Extract:
5mins on ergo: 30secs on, 60 secs off.
NOTES:
Very strong day.
12K outing today absolutely dead. End of.
Some serious exams today and a serious weights session:
Warm up:
2 x 500m
Heavy weights:
Squats: 80/5, 85/5, 90/3, 97.5/3
Bench Press: 60/5, 60/5, 65/2, 65/2
Superset:
Barbell Row: 50/5, 55/5, 60/3, 65/3
Romanian Deadlift: 60/5, 65/5, 70/3, 75/3
Leg raises: 20, 15, 15 13
Jog Back. Boom.
Haven’t posted for a bit because of exams, which are over now coincidently!
AM:
Outing in a four man crew. Really strong outing absolutely killed myself.
PM:
Cosgroves evil VIII with 30kg
Deadlifts: 95/5, 100/5, 110/3, 115/3, 120/1.
Shoulder press (machine): 30/5, 35/5, 40/4, 45/3
Pull ups: BW/5, BW + 5kg /5, BW + 7.5kg / 2, BW + 10kg / 1 with negatives.
Dumbell swings: 15/10, 15/10, 15/10, 15/10
Superset:
Dumbell curl: 15/8, 15/5, 10/7, 10/6
Tricep dips: BW/6, BW/5, BW/4, BW/3
Very strong session, PB on deadlifts.
Good effort on the deadlifts man. No set training for ergs this week, might do weights on thursday.
Cosgroves evil VIII (minus good mornings)
8 reps of each, 3 sets.
Did a random selection of ergos and cycling because I was quite hungover and could not motivate myself for a longer piece.
PM:
Cosgroves evil VIII with 30kg
Squats: 90/5, 95/5, 100/3, 102.5/3
Bench Press: 60/5, 65/5, 70/2, 65/3
Superset:
Romanian deadlifts: 60/5, 65/5, 70/3, 75/3
Bent over rows: 50/5, 55/5, 60/3, 65/3
Dips: BW /10, BW / 8, BW + 2kg / 3
PM:
Cosgroves evil VIII with 30kg
Squats: 90/5, 95/5, 100/3, 102.5/3
Bench Press: 60/5, 65/5, 70/2, 65/3
Superset:
Romanian deadlifts: 60/5, 65/5, 70/3, 75/3
Bent over rows: 50/5, 55/5, 60/3, 65/3
Dips: BW /10, BW / 8, BW + 2kg / 3
PM:
Cosgroves evil VIII with 30kg, only 1 min rest this time.
Squats: 90/5, 100/5, 105/3, 110/3
Bench Press: 62.5/5, 65/5, 70/2, 67.5/3.
Superset:
Romanian deadlifts: 65/5, 70/5, 75/3, 80/3
Bent over rows: 55/5, 60/5, 65/3, 70/3
Dips: BW/15, BW+10kg/5, BW+5kg/7, BW/12
PM:
Cosgroves Evil VIII
Squats: 100/5, 105/5, 110/3, 115/2
Bench Press: 65/5, 67.5/4, 67.5/3, 70/3
Superset:
Romanian Deadlift: 70/5, 75/5, 80/3, 85/3
Bent over rows: 60/5, 65/5, 70/3, 75/3
Bicep Curl: 15/10, 15/8, 15/6
AM:
Circuit: 1 min of each station, 5 min rest after one lap then repeat for 3.
Pull ups
Press ups
Leg Raises
Plank
Sit ups
PM:
Outing in a quad scull, very short outing but some extended pieces included.
AM:
1.2km swim. Half breaststroke, half front crawl.
PM:
Cycle ride with my ma and pa, relaxed.
PM:
10k Ergo. Split into two 5k’s with a 2min break in between, held a split of 2:04.3, I can do better as I still had energy to bring the rate up at the end.
150m relaxed breast stroke.
Need to do some weights.