Gut Check

Today is literally a gut check.  The kind gentlemen in the gym are going to squeeze all my fat and measure it accurately so I understand exactly how fat I’ve become.  I’ll fill in the number for everyones enjoyment later on.

Results are in – 7 point Check – pressurised calipers so no mistakes

76.8mm – i’ll break it down for next week but just aiming to get most numbers to single digits

 

When this is complete – 1 hr of mobility work on the cards as i’m pretty stiff after squatting yesterday – i must have actually trained for a nice change.

A Fresh Start

 

The blog has been quiet over the last few weeks, unfortunately with good reason. I migrated through sickness to meet a closed gym.

I decided to find a new gym, a new place to get my training groove back.

Day 1

15 x 300m @ 60 sec rest

Average Pace 1:32.5 r 31

 

Day 2

AM

• 10km r20 1:55.6

PM

• Front Squat  40 40 70 70 70 70 70
• Single leg RDL 20′s
• Weighted Plate Twists 15kg – 5 x 1min
• Bench Press 60 60 80 85 85 85 85 85
• Bent Over Row 70 70 70 70 [8 reps]
• Bicep Curl 22.5′s

 

Might Get a Full week in

Day 4

I was wondering how this session would go as it had been nearly 3 weeks since i’d done it.  I gave myself 60sec between pieces and started a little quick

	Av/500	Rate
1	01:34.5	31
2	01:34.5	30
3	01:34.2	30
4	01:34.1	31
5	01:36.8	30
6	01:36.3	31
7	01:34.5	31
8	01:33.2	32
	12:38.1	246.00
	01:34.8	30.75

Overall it was a tough session but I was glad to get it done.  I will look to go through at 1:35 average next week.

Still Rolling

Day 2

AM

10km @ 1:57.2/500 r20[Felt quite difficult and awkward throughout]

PM

Strength/Power 1	10 mins
Warm Up + Mobility		Actual
Straight Bar Deadlift	2×8’5×5	60kg 120kg 2×5 130kg 3×5	130kg
RDL’s Double	4×8	30kg e/s	Good
Loaded Side bridge (min 15kg)	3 x 30sec	15kg	Good
Weighted Pull Up	2×8 5×5	5xBW	Get 5 kg all sets
Push Press	4×8	60kg	Strong
Hanging leg raise	5×10		Good
Tricep Ext	4×12	Machine Straight Bar	Level 10

This felt like a strong session throughout.  Rest was kept to a minimal.

Diet – is now supporting training.  Removal of all excess in progress.  Minimal processed food and increasing protein intake.

Try Again

After a  week break of poor training, disease and infection we are back on the rails.  There were metres rowed and kgs lifted but small amounts to be logged late

Day 1

15 x 300@60sec (120sec break after each 5)

01:32.80	55.7	31		01:32.80	55.7	32		01:32.60	55.6	31
01:32.60	55.6	31		01:32.10	55.6	32		01:32.50	55.5	32
01:32.80	55.7	30		01:32.80	55.7	31		01:32.50	55.5	31
01:32.50	55.5	31		01:32.50	55.5	31		01:32.10	55.3	33
01:32.00	55.2	32		01:32.10	55.2	33		01:27.80	52.7	33
01:32.50	04:37.70	31		01:32.50	04:37.60	30		01:32.50	04:34.40	32

This session was good to get into the rear view mirror.  It will take a little bit more km’s to get the groove back in the right place.

Finish It

Day 5

AM

12km row at 1:56.5 pace – nice and easy and I was happy to get the distance done

Longer Speed

So after my easy cross training wander in the park it was time for a row.

Day 4

8 x 500m @ 60sec rest (The rest will decrease over the weeks)

Warm Up – 2k @ 1:58 pace r 24

8×500

	Av/500	Rate
1	01:38.5	30
2	01:37.4	31
3	01:37.3	31
4	01:36.7	32
5	01:36.8	30
6	01:36.4	31
7	01:36.4	30
8	01:33.0	32
	12:52.5
	01:36.6	31

This was my first time to attempt anything near race pace and I was happy with the result.  I will be looking to creep this average down considerably over the next few weeks.

Cross Train

Day 3

 

So out for a little touch of cross training.  I decided on a nice easy 3 mile run in th park. I finished in a very leisurely 27 ish mins.  After this nice warm up I worked through some specific mobility work to keep everything right. Mobility work is the key to this training block.

Double Up

Day 2

AM

Started the day with a 10km stretch at r20.  I finished this at 1:56.2 pace but it was hard work.  I need to increase (do some) mobility work as it is effecting my stroke.

PM

Strength/Power 1	15 mins
Warm Up + Mobility		Actual
Straight Bar Deadlift	2×8’5×5	60kg 100kg 5×5	+10kg
RDL’s Double	4×8	30kg e/s	Good
Loaded Side bridge (min 15kg)	3 x 30sec	15kg	Good
Weighted Pull Up	2×8 5×5	Red Band 2x5kg 3xBW	Get 5 kg all sets
Push Press	4×8	50kg	+5kg
Hanging leg raise	5×10		Good
Lying Tricep Ext	4×12	10kg e/s – EZ Bar	+2.5kg e/s

I was limited for time so worked through this session with the minimum of rests.  This was a good session as it showed me where I can fine tune my weights for future weeks.

Cross training tomorrow – so a slow 3-4 mile run followed by foam rolling hell

And we’re off

Day 1

(5x300m@60sec + 2 mins rest ) x 3

55.5	01:32.5	32		55.2	1:32.0	32		54.8	01:31.3	32
55.2	1:32.0	32		55.2	1:32.0	32		54.7	01:31.2	32
55.3	01:32.1	33		55.0	01:31.6	32		54.8	01:31.4	33
55.1	01:31.8	33		55.0	01:31.6	32		54.8	01:31.3	32
55.0	01:31.6	32		54.4	01:30.6	32		54.6	01:31.0	33
04:36.1	01:32.0	32		04:34.7	01:31.5	33		04:34.0	01:31.2	32
13:42	01:31.5	32

Overall this session was quicker than expected but I felt it on the 3rd set but had to finish it out.  Tomorrow mornings early session speed will all be based on feel tomorrow morning but sub 1:58 is the target throughout.  Water and diet were good today.