Fraser_9to5

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

1 Oct

Step Test – 3 mins. 15 sec heart beats = 35
Estimated VO2max = 52.53 ml/kg/min

Rowing Machine – 2 x 16 mins (6 mins) DF 121
avg 2:12.5, 2:13.2

My 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.

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