Reading your log makes me miss my old rower! I sold it about a year ago after my wife picked up an airdyne.
I actually am longing for an airdyne - my YMCA has an old schwinn that is missing the straps!
The rower is going to be my focus for the 2019-2020 season (May 1 - April 30).
Today’s sess:
DL 45-135-185-225-255x5, 285x5x3
Incline 115x6, 125x6, 135x6x3
HBBS no belt 185x6x3, really really easy.
in out and done in about 45 minutes.
Good relaxing weekend. Finally saw Captain Marvel - great flick.
today.
5 min w/u
6x200m/1:30 rest.
This is a repeat of last Monday’s workout.
last week: this week
Total time - 4:09.0 : 4:05.8 (3.2 second improvement)
Average watts - 313: 326 (+13)
last week only 2/6 rounds were above 320 watts; today, all of them were at least 320 watts.
Average split - 1:43.7 to 142.4 (1.3 second improvement)
Slowest split: last time 42.1 (last round) vs. this time (41.2 first and 5th rounds)
fastest time: 40.9 (fourth round) vs 40.7 (last round)
any way you want to look at it, wins. I’m doing the thing you have to do to get better at rowing - holding a pace longer and longer.
Hell is other people.
HBBS 45-135-185x4, 225x4x4
1ct BP 45-135x4, 170x4x4
everything moved fine and dandy, just as it should. Other people are vacuous, stupid, and just plain dangerous in a weight room.
yesterday was rough sleep wise and around the house. Wife has a nasty viral something and everything has been tougher this week.
today:
5 min w/u row
3x1000m + 3 minutes rest; goal was to go first one at 20 spm, second at 22, third at 24. Actually, the original goal was 5x1000m, with the last two at 22 and 20 again, but decided to live and fight another day. The splits were inline with what I expected (2:04 for the first, 2:01 for the second and 1:59 for the third.), and the stroke rates were about correct, too.
I also got an HR monitor, which did get data for my w/u, but did not get data for this main piece.
6 minutes abs to cool down.
Today:
dl with belt. 45-135-185-225-265x4, 295x4x4
2ct pause bench 135x6, 140x6, 145x6x3
2ct pause squat 45-135-175-185-195x6
so… when I started this log, notch 3 on my belt was comfy, notch 4 tight and 5 extra. Now it’s 5 is loose, and 6 comfy/tight.
Pretty nice!
this AM:
5 minute w/u
5x250m/ 1:00 rest - ouch… tried to hold 1:45 for all five. Held it fine for the first 3 rounds, then just held on the last two. (51.9-51.6-52.1-54.2-56.3, if you were curious. 32 spm/avg).
Also got my HR monitor to work for everything. That was… enlightening
5 minute c/d
3x45 seconds hollow tuck hold.
Good today.
Weight holding steady at 183.
HBBS with belt 45-95-135-185-205x4, 235x4x4
1ct Pause Bench 45-135x4, 175x4x4
Pull-ups every 75 seconds for 7 minutes, a set of 5. - 30, very easy.
Good general fitness session.
med ball throws - 2 rounds: 8x Soccer Throw + Chest Pass + Shot Put R + Shot Put L + Hip Toss R + Hip Toss L + Granny Toss. 4kg dynamax
walking lunge 12kg KB 2 rounds x 10 steps each leg
Inverted row 1 count up, 1 count pause, 2 count lower 10 reps x 2 sets
45 back extension 10 reps x 2 sets
Push-ups 2 count lower + 1 count pause + 1 count up 12 reps x 2 sets
Jump Squats 10 reps x 2 sets
7 minutes various planks AMRAP
20 minutes on rower, “Power Tens” every 500m. For those of you who run, it’s a Fartlek.
Thursday- 5 min w/u, 2x10 minutes 20 spm, 3 minutes rest, 5 min c/d
today
tired and crowded.
DL 45-135-185-225-255-275-295x4, 315x4x2
incline DB bench 12+4+3+3
3-2-1 Goblet Squats 55x6x3
hollow Tuck hold 60s x3
Sunday - egg hunting
Monday - took off work b/c kid’s day care was closed for Easter. Lots and lots of playing around with the kid on the jungle gyms. Lugged a big ass campground table over rolling terrain (like 4x40m carries).
Today -
5 min w/u
part A: 10x30/30 1361m, 25 spm average.
rest 5 minutes
part B: 10x30/60 1425m, 28 spm average.
5 min c/d.
So what was great about today was that these were lower rates than before, and also lower HR and RPE.
Is it really too much to ask you not grab weights off the rack while i’m mid squat?
HBBS 45-135-185-225x4, 245x4x3 - these moved great.
1 ct. pause bench 45-95-135-155x4, 180x4x3 - was going to do 3rd set but the RPE on the last set was inchin up.
Pull-ups x5 EMOM x 6 minutes
in out and done.
pretty easy 25 minutes on the erg this morning, 20 spm. Treated the first five and last five as warm-ups and cool downs, respectively, and kept steadily faster in the middle fifteen.
Ain’t nuthin but a peanut
dl 45-135-225-275x4, 325x4x2
2ct pause bench 45-95-135-145x5, 155x5x2
2ct pause squat 185-195-205x5
5 minute w/u
100m x 3 practice/try for a PB (didn’t get it). 17.7, 17.8, 17.8
500m time trial: 1:40.1 - PB - 32 s/m
5 minute cool down.
Super meh. Slept funny. Neck , shoulders, and back all feeling funny. Didn’t do dishes last night so ended up not eating very much before this.
HBBS 45-135-185-225-245-255-260x3.
we’ll just call that an @9. Yields an e1rm of 292. Target for coming year will be in that 300-320 e1rm range.
pull ups 12 was my target, 12 was what I hit, it was pretty easy even if these were more like “let’s get em done” rather than super strict. No kip no bs though.
planned on benching but wanted food and sick of gym goers
The day is here! New Ranking Season begins today.
2000m time trial: 7:42.0 lifetime PB! - 1:55.5/500m - 27 spm. Almost exactly what my goal/targets were for the day. I wanted 1:55.0 and 26 spm, and even splits.
Splits
0 - 500m 1:54.9/26
500 - 1000m 1:55.1/27
1000 -1500m 1:55.5/28
1500 - 2000m 1:56/4/29
Pretty happy with this.
Here’s upcoming season (5/1/2019 - 4/30/2020) goals.
PROCESS -
-
complete 3 erg sessions/week
-
for at least 1 hour on the erg/week
-
while still getting in 2 strength sessions/week.
process goals are at 80% tolerance - meaning for 52 weeks a year I want to be at compliance at least 42 weeks.
OUTCOME goals -
500m - Will get under 1:40.0; Might get under 1:35.0; Stretch goal 1:30.0
2000m - Will get under 7:40.0; Might get under 7:30.0; Stretch goal 7:20.0
5000m - Will get under 21:30.0 Might get under 20:45.0; Stretch goal 20:00.0
for squat, bench, and deadlift, I’m aiming for a 5-10% improvement in e1rm over the year. I’l use 3@9 as my proxy, since I don’t have a need for singles right now.
other “big” goals would be
- keeping bodyweight between 176-184 pounds (80-83.5kg)
- keeping waist circumference between 32-35 inches (82-89cm)
- accumulating over 500km on the erg this season
- improving pull-ups to 15+
and there are literally hundreds of minor goals that I can concoct to keep me feeling like I’m making progress.
Last day of this test week - although there’s a test on monday, but whatever shrug
DL 45-135-225-315-345x3
1 ct Pause Bench 45-95-135-165-185-195x3.
Was hoping to eke out 200x3 on bench but the way 195 moved I knew that was where I wanted to be (@8.5-9).
e1rms of 387 and 219, respectively.
so gradually want to raise e1rms to:
SQ 300-320
BP 230-242
DL 405-425.
over the course of the season.
finished today with a 21 minute countdown; 6 minutes @ 18, 5 minutes @ 19, 4 minutes @ 20, 3 minutes @ 21, 2 minutes @ 22, 1 minute @24. Solid effort that bodes well for 5k test on monday.
5000m time trial today:
21:08 - PB (previous best 21:40) 2:06.8 average 500m, 21 s/m average. 186 average HR.
pretty darn pleased with that! Almost exactly what my goal/targets were for the day.
HBBS 45-135-185-190-195-200x8
Press 95x8x2, 100x8x2
1 second pause + 2 second eccentric Pull-ups x6 x 3 sets.