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13 Sept
Rowing Machine 2 x 15 mins (6 mins) @ 2:08-2:14/500m pace, DF 122
Avg 2:09.2, 2:08.3I read the wrong intensity in this session last week and cruised it at 2:15 pace.
14 Sept
TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12,12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 30kg x 30 secs
Resistance Band Pallof Press – 2 x 1516 Sept
Rowing Machine 100m sprint – 17.3, DF 180
Rowing Machine 3 x 3 mins (Full Rest), DF 130 in 1:57-2:08 pace
Avg 1:59.3, 1:58.2, 1:59.6
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Power Clean – 3 x 5 x 60kg
RLESS – 3 x 5 x 60kg
OHP – 3 x 5 x 50kg
Pull Ups – 2 x 10In a mad rush to get to work, skipped a set of RLESS, OHP and Pull ups and ditched planks. 100m sprint was good fun, I could go even higher than 180 for the drag factor.
It wasn’t in the program I just fancied it, here it is:
17 Sept
Rowing 3 x 14 mins (6 mins) DF 120
avg 2:12.9, 2:13.2, 2:14.319 Sept
Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
Power Clean – 3 x 5 x 60kg
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Batwing Row – 3 x 14 x 15kg
Push Ups – 3 x 20
Front Plank – 2 x 40 secs
Side Plank – 1 x 30 secs
Stomach Vacuums – 3 x 10 secsFront squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.
20 Sept
Rowing Machine – 3 x 13 mins (6 mins) DF 122
avg pace 2:08, 2:07.9, 2:09.7 in 26, 28, 30 spm21 Sept
TRX Inverted Rows – 3 x 15
YWT Raise – 2.5kg x 12,12
Single Arm DB Bench Press – 2 x 12 x 25kg
Suitcase Deadlift ISO – 2 x 35kg x 30 secs
Resistance Band Pallof Press 10kg x 15, 15Shoulders are toast today, training is catching up to me and the increase in rowing volume. Week 1 was 11.5km, Week 2 was 19km and Week 3 will end up being about 22.7km.
Here’s a suitcase deadlift ISO, working in anti-lateral flexion
23 Sept
Rowing Machine 4 x 3 mins (2 mins), DF 134
Avg 1:58.5, Fastest 1:57.6, Slowest 1:59.6
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Power Clean – 3 x 5 x 60kg
RLESS – 4 x 6 x 60kg
OHP – 3 x 6 x 55kg
Pull Ups – 3 x 10
Front Plank – 2 x 45 secs
Side Plank – 2 x 30 secs24 Sept
Rowing 50 mins, DF 120. Pace 2:22.2/500m
Total distance 10,550m and it was unpleasant. The pace was fine, but my bum went numb with 16 minutes to go and I’m really not a steady state cardio kind of guy. Thankfully in my 8 week program the longest session after this is 2 x 18 mins so I don’t have to do that again. First half hour was in 2:21 pace and then I chilled for a bit before getting back on pace. My biceps and hip flexors feel the most fatigued, the former is probably down to technique and not rowing enough with my legs.
26 Sept
Rowing Machine 6 x 90 on/90 off DF 137 average 1:53.9
Power Clean – 60kg x 5,5,4
Front Squat – 4 x 6 x 75kg
RDL – 4 x 6 x 75kg
Pushups – 2 x 18 x 5kg
Batwing Row – 2 x 14 x 15kg
Leg Raises – 3 x 12This was quite a difficult pace in the rowing, finally feel like the sessions are a challenge. Eased off on the power cleans down to 4 reps so I can focus more on quality.
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