Fraser_9to5

Forum Replies Created

Viewing 5 posts - 501 through 505 (of 584 total)
  • Author
    Posts
  • in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8571
    Fraser_9to5
    Keymaster

      10 Oct

      Rowing Machine – 8 x 45 on / 45 off @ 1:53.1 average
      Power Cleans – 3 x 4 x 40kg
      Front Squats – 4 x 10 x 40kg
      Pushups – 3 x 15
      Batwing Rows – 3 x 12 x 15kg
      Front Planks – 2 x 30 secs

      11 Oct

      Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

      Glute Smash and Floss (368)
      Roller Quad Smash (385)
      Couch Stretch (391)
      Posterior Chain Floss (409)
      Roller Calf Smash (425)
      Classic Calf Mobilisation (429)

      Roller calf smash was DIRTY! I cut a length of PVC pipe and placed it on my lifting platform so my foot could hang off the ground. Took about 2-3 minutes on each calf passing up and down, really painful and they felt much better a few days later.

      14 Oct

      Rowing Machine – 3 x 6 mins (2.5 mins, 3.5 mins) 1:58.8, 1:59.6, 2:00.5 pace
      Pullups – 3 x 6
      OHP – 3 x 8 x 40kg

      Legs were toast so didn’t need split squats or power cleans. Built some confidence given that 1:59 was what I held on my 2000m time trial on day 1 and I matched it twice with 2.5 mins rest between. Needed more rest between reps 2 and 3 but it’s based on your heart rate dipping below 2x resting which is a nice way of taking the guesswork out of whether you need a longer rest after a certain rep.

      15 Oct

      Rowing Machine – 2 x 15 mins (6 mins) in 2:13-2:14/500m pace.

      17 Oct

      Rowing Machine – 6 x 90 on / 90 off DF 135. Avg pace 1:53.6/500m overall

      I had an ordeal with a puncture to my car last night and it involved an hour trying to fix it myself and then waiting for the AA, meaning I got home after 3am. If I was fully rested I’d do some upper body today but right now I’m not even in the mood to try abs. Will try to do more on Friday than usual.

      in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8553
      Fraser_9to5
      Keymaster

        8 Oct

        Rest

        My lower back is fine but I must have pinched something in my right shoulder as it was hard to lift my arm for the rest of Sunday and all of Monday. No chance of rowing so I skipped what was 2 x 18 mins (6 mins). It was fine the next day so from now on I should be able to complete all rowing sessions and lighter weights in the gym.

        9 Oct

        Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

        Trap Scrub (304)
        Banded Overhead Distraction (317)
        Plate Smash (298)
        Low Back Smash (351)
        Wall Smash (314)
        Blue Angel Wall Smash (325)
        Tricep Extension Smash (336)
        Classic Triceps and Lat Stretch (321)
        Bicep Stretch (not in book)
        Forearm Smash (344)
        Global Gut Smash (365)

        I did all the upper body, leaving Quads, HS, Glutes and Calves for another time. Should be doing maintenance like this every week and skipping it is the main reason why I’m now injured.

        in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8552
        Fraser_9to5
        Keymaster

          5 Oct

          Inverted Row – 3 x 5
          YWT Raise – 3 x 12 x 2.5kg

          7 Oct

          Rowing Machine – 3 x 5 mins (2.5 mins) DF 131
          avg 1:59.1/500m

          DB RLESS – 2 x 10 x 15kg
          DB OHP – 2 x 8 x 15kg
          Pull Ups – 2 x 5
          RDL – 8 x 5kg
          Side Plank – 30 secs
          Front Plank – 2 x 30 secs

          Pleased with the rowing session, close to the max. pace I can hold given my lower back injury. I did it with no painkillers and had no discomfort which is positive. The gym session was more like rehab, I did a token weight for a few exercises and RDL was just to practice having a strong back position. Weakness most noticeable doing front planks and I couldn’t go beyond 30 secs. Not keen on the 2 x 18 minute rows tomorrow, the plan is to stop if it’s making my back worse.

          in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8551
          Fraser_9to5
          Keymaster

            4 Oct

            Rowing Machine – 2 x 10 mins (6 mins) DF 123, avg pace 2:10.2/500m

            My back was killing me yesterday, it got much worse as the day progressed. Rubbed Perskindol on my lower back before bed and slept with a pillow between my legs, then woke up with my entire back really stiff. Took a long hot bath this morning and did stretches on hamstrings, glutes etc. to reduce overall tension in the muscle. Perskindol again in the early afternoon and around 4pm I did this workout. It was meant to be 3 x 10 mins but I’m pushing my luck already and it’s possible the painkiller is masking me further damaging my back. Rowing was with a more rigid torso and I felt no discomfort at all, able to do the full warm up with no issues either. Confident about completing the rowing workouts and I’ll need to take it easy in the gym, possibly no more front squats for the rest of the month.

            in reply to: Custom 8 Week 2k Rowing Program (Sept 2018) #8550
            Fraser_9to5
            Keymaster

              3 Oct

              Rowing Machine – 6 x 1 min on/1 min off DF 137, avg 1:53.0/500m
              Power Clean – 3 x 4 x 60kg
              Front Squat – 75kg x 5, 5*
              Weighted Push Ups – 5kg x 20,20
              Batwing Rows – 15kg x 16,16
              Front Planks – 2 x 40 secs
              Side Plank – 2 x 30 secs

              *tweaked back. I went for a 6th rep on the front squats and as I changed direction at the bottom of the squat I allowed my elbows to drop and felt my lower back go. I bailed immediately and skipped RDL. It’s probably going to take 7-10 days given I plan to keep rowing with it (assuming pain free) so I’ll drop the weight to 40-50kg this time next week and ease back in. Ironic that the weights are mainly for injury prevention for rowing. Probably my fault for treating them more like a normal weights session and still pushing quite hard with reps.

            Viewing 5 posts - 501 through 505 (of 584 total)