Return to Normal

In continuing a return to something like normal training today heralded some strength training

Tuesday 

Warm Up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Squats
60kg – 2 x 10

Box Squats
90kg – 3×5
100kg – 2×5

Single Leg Deadlift
30kg KB – 4 x 8

Russian Twists
20kg  – 3 x 20Chin ups
BW – 5 x 5

Speed Bench Press
70kg  – 8 x 3

45 degree back extension
3 x 15 with 10kg plate

DB Seated Powercleans
10kg – 5 x 12
5kg – 2 x 12

This will be the last proper workout for a few days due to seasonal commitments and the weather slowing everything down.  The plan is to clear Christmas and go through a complete testing protocol and put the hammer down for three good months..

The Erg Floats again !!

Having been a little under the weather for the past few weeks my lungs finally felt ready to stretched out a little.  The row of choice as per programme was a 10x300m with 60 sec rest intervals.  Then a deserved 5 minute break and repeat once more.

Last week I tried this and my body said no in only managing to complete the 1st 3000m in a lowly 9:45 ish, today was a much improved effort on all counts.

Monday

• 1st Set – 10 x 300m @60sec
• Total Time : 9:22.6
• Pace /500m : 1:33.7
• SR 32
• Drag 130

5 minute rest

• 2nd Set – 10 x 300m @60sec
• Total Time : 9:24.6
• Pace /500m : 1:33.9
• SR 32
• Drag 130

I am pleased with this as a nice back to back session.  The last 4 of the second set had me holding on but to be expected when I look at my lack of erg work over the past 3weeks.

Nice stretch down afterwards and protein into the system.  Strength session tomorrow

 

Fresh Start

As the year comes to an end its time to start focusing on challenges to set myself in 2011.  So if nothing but to keep tabs on myself I am going to set down some markers that I want to surpass in 2011.  The targets for now are in no particular order and some will be added later when I complete as full set of testing.

Strength Targets

To be determined after testing to include skinfold and weight check

Erg Targets for 2011

• 100m – Sub 15sec
• 500m – Sub 1:19
• 2km – Sub 6:25
• 5km – TBC
• Actually do some racing against real people

Friday Fun

Another week comes to a close after an easy enough intro back to my training regieme. As life got in the way I only got 1 session in.

Repitition Session

• W/U Single leg Deadlift 5×10@30kg
• Ab Pull Down – 3×30@Green Band
• KB Row 5×10@24kg e/s
• Push Up – On handles 5x30reps short rest
• Arnold Press 5×10@12.5kg
• Back Ext 5×10@Purple Band

This was a straight forward session and not too taxing. We’ll bring it up a few notches next week with the added rowing sessions.

Terrific Fun

I’ll take the risk of saying i’ll beat my 5km PB with 4 weeks – game on

Thursday

S2

Single Leg KB Box Squat  2×8@BW 5×5@20kg
Glute Ham Raise 4 x 8@BW
Fitter Bridging 3×60′
Neutral Grip Pull Up 2x8W/U  5 x 5 Explosive Chest to Bar
Ring Push Up 4×8 (Need to increase to 10-12)
Russian Med Ball Twist 3×20
Plate Extension 4×12@20kg (Need to Increase)

I’m going to put a plan together over the weekend, i’m going to add in a little running for variety.

5km Starter

Today was the day to lay a marker down for me to hit after the next few weeks of training.

As I mentioned yesterday for some reason i felt like a little 5km worth of effort.  For anyone who reads my ranting you’ll know I have also targetted the rowing times being set by GL.

So the goal was to set down a reasonable marker today

5km

Damian Griffin
PB 17:32.2 (2008)

GL
PB 17:57.0

9th June 2010 - 17:43.8 @ 1:46.8 Sr 28

So the time for today is respectable in the fact it puts me 15 seconds ahead of GL and there was probably a little more in the tank.  I am going to work on strength and repitition sessions combined with varying rowing interval session to get the erg gliding towards taking down my own PB.

another session

Friday

After a good week in IP it was time to finish it out.  Today as per schedule was for a repitition session to ease the wknd in

• IP Warm Up & Mobility Work
• Squat – 2×12 @ 40kg 5 x 10@60kg (Deep Slow Squat)
• Ab Roll Out 4 x12
• Chin Up 5 x10 @ BW
• DB Row 20kg e/s
• Leg Raises 4 x12 (Straight Legs)

Going to feed well over the wknd and be ready to step it up again next week.

Terrific Thursday

So I have to say i’m having a great week of training even with the absense of any rowing whatsoever.  The body felt great after a Wednesday session of pure mobility work and foam roller fighting.  The comments I put here are for my own reference the next time this one comes up

Thursday

Strength Session

• Trap Bar DL 2×8 @ 60 – 80 kg 5×5 @ 120kg (Very Comfortable)
• Reverse Hypers 4×15 @ 60kg (Comfortable)
• Plate Shifting 10x10kg x 3
• Pull Up 2×8 @BW 5×5@10kg – Full extension
• Military Press 4×8@40kg (Full extension – perfect technique)
• Tricep Ext 4×12@20kg

The session today went off nicely, I am matching my diet to training times and results seem positive.  A good repition session tomorrow and its a good week of work.  throughout this session i kept my temperature up by keeping on my toes between sets – kept good concentration.

Topless Tuesdays

After a busy day earning my crust I was glad to enter the physcological battlefield of IP. The legs are still a little still from the slow leg work yesterday so the couple of reps ahead could only help

Repitition

TB D/L 60kg x 8 80kg x 8 100kg 5×5
Fitter Bridging 3×60′ (Elevated & Black Band)
Dips 5×10 @BW
Inverted Rows 5x(10+10)
BB Shrugs 50kg 5 x 10

Start Over Again

So after 2 weeks of travelling, eating and not consistent training today signalled the start of a new plan.  I have prioritised getting my strength and mobility back  on track.

So after a bit of scales searching = 110kg is now a reality and needs to be sorted.

Monday Session

Strength

IP warm up x2 + Extra Mobility Work
Box Squats: 60kg x8, 80kg x8, 100kg 5×5 (Done slow and deliberate)
DB RDL: 25kg 4×8
DB sit ups: 12.5kg 3×20
DB incline press: 20kg x8, 20kg x8, 40kg x5 x 5
DB row: 40kg 3×8, 45kg x1
DB curls: 20kg x 4 x 8