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12 Nov
Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.
16 Nov
Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbsSpent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.
20 Nov
Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 minsAs above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.
21 Nov
Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.
8 Nov
Incline Bench Press – 3 x 6 x 60kg
One Arm DB Row – 3 x 8 x 30kg
Close Grip Bench Press – 3 x 8 x 60kg
Inverted Rows – 15, 14, 12
DB Hammer Curl – 10, 8, 7 x 15kg9 Nov
Rowing Machine – 8 x 1 on/1 off avg 1:49.8/500m
11 Nov
Bench Press – 3 x 6 x 70kg
Pull ups – 3 x 6 x 5kg
Push Press – 3 x 6 x 45kg
BB Row – 3 x 6 x 60kg
EZ Curl – 3 x 8 x 21kg
EZ French Press – 3 x 8 x 21kg
Hanging Leg Raise – 3 x 10Will be another few weeks before I’m back to moderate strength, will try to increase the weight by 5-10% each week. I’m not near a sticking point yet, could have done 80kg bench and 30kg curls but there’s no rush.
I finished an 8 week rowing workout and followed it with a Fasting Mimicking Diet.
Now my training will be standard barbell and dumbbell work until the end of the year.
5 Nov
Bench Press – 4 x 8 x 50kg
Pull Ups – 4 x 6
Push Press – 4 x 6 x 40kg
BB Row – 4 x 8 x 40kg
EZ Curl – 3 x 8 x 16kg, 1 x 8 x 18.5kgThis was really relaxed as I know I’m going to be very sore whatever I do, so nothing to be gained from making it a week of soreness.
6 Nov
Back Squat – 3 x 6 x 60kg
RDL – 3 x 8 x 60kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10Again, not using heavy weight, merely getting the movement pattern back and ensuring I’m not so sore I can’t train legs again later in the week. I meant to do a vert test but I forgot. It’s very likely that after just one session back I will jump higher by the end of the week. It will be interesting to compare with the end of the last vert program as I’ve done no jumping since then, only rowing.
25 Oct
Rowing Machine – 3 x 45 on/45 off @ 1:51.7 pace
Thought I’d give it a bit more oomph in this session and this was in the middle of the pace for 7:40 rowers. Over in no time and able to take a few days completely off to prepare now.
28 Oct
Step Test – 3 mins. 15 sec heart beats = 34
Estimated VO2max = 54.21 ml/kg/minAt 69.8kg this puts my predicted 2k row at 7:41, but having seen my friend beat his estimated VO2max by 2 I looked at 56.2 as well, giving me a range of 7:32-7:41 meaning a 500m pace target of 1:53-1:55 which is where I expected to be…
Rowing Machine – 2000m in 7:29.2!!!
Oh lord this hurt. My only change in tactic was 4 hard strokes at the start instead of 2, and treating it as 4 x 500m, finding a rhythm in the first three then going hard. After four hard strokes I was holding 1:50/500m pace and rather than panic I just went with it. I got through 500m relatively well and my 1k time was something like 3:42. Then with what felt like the same effort I saw it slowly tick up to around 1:53, where I was fighting to stop it going to 1:54 and beyond. The last 370m (precise I know) was horrible, I increased my stroke rate to compensate for the reduced power per stroke and held on for the end. With 150m to go I knew I had it but saw the predicted finish time flick between 7:29 and 7:30, and since the former sounds so much better I dug deep to hold 1:53. When I finished I was on the floor for almost 10 minutes and requested a bucket in case I threw up. Really proud of how hard I pushed myself as I know from previous maximal fitness tests that I wuss out when it gets really hard on the lungs.
You can see split times below and I’ll put a video up on my channel of the whole training program review.
24 Oct
Rowing Machine – 3 mins @ 1:54.6/500m pace
Stretches – Middle Back, Lats, Triceps, Biceps, Quads, CalvesUsed this to pretend I was doing a full 2k, thought I would aim for 1:53 but slightly slower felt really natural for my rhythm which is key for a good 2k. Stretching helped afterwards, it’s taking me longer than I thought to feel ready so I’m glad the taper is this long. Have been eating the same so with reduced energy use in the sessions I should put on a bit of weight this week.
