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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.
1 Oct
Step Test – 3 mins. 15 sec heart beats = 35
Estimated VO2max = 52.53 ml/kg/minRowing Machine – 2 x 16 mins (6 mins) DF 121
avg 2:12.5, 2:13.2My heart rate was 144 when I tested 4 weeks ago, and today it was 140 after the step test. It was really accurate with the VO2max calculator based on 2km rowing time, and my new VO2max would put my 2km row at 7:47, down from 7:55. Confirms that I should be trying to hit the suggested pace of 7:40-7:50 when training and I’m happy with the progress I’ve made. When I do the final 2000 metre row I’ll do the Step Test as part of the warm up and then use the result to predict what my 2km time should be to allow me to judge my pace.
27 Sept
Rowing Machine – 3 x 8 mins (6 mins) DF123
avg 2:07.6, 2:07.1, 2:07.330 Sept
Rowing Machine – 2 x 5 mins (2.5 mins) DF 130
avg 1:59.7, 2:00.1Legs are feeling quite heavy this week and general recovery feels slow. I am following The Longevity Diet for this time period and my reduced protein intake (80g/day instead of 140g/day) is noticeable in the way my muscles don’t repair as quickly between workouts. I skipped weights on Friday and Sunday as they are meant to be more for injury prevention and complementing the rowing, whereas right now they are just making everything more challenging.
Tomorrow (1st Oct) I will do the Step Test for VO2max to see if there’s any difference in my fitness levels.
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.
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.
