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.

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.

so Easy – lol

I tried to do what I perceived as a straight forward session today

5x1000m at between 1:40 – 1:45 pace.  It could have killed me.  Be it tiredness, lack of interest or lack of ability today was a struggle

• 1:42.0 – 3:24.0
• 1:39.8 – 3:19.6
• 1:45.1 – 3:30.2
• 1:45.4 – 3:30.8
• 1:48.0 – 3:34.0

Lets just put it down to change of loction and training time – better luck next time

New Week – Hmmm

Monday

In very determined form I strapped myself to the erg ready for war.  Or as Hewitt put it recently “open the hurt locker”. Today was the normal 10x250m @ 45secs rest.  My aim was to keep all trips at 1:33.5/500 or less.  The hurt locker was avoided until the end of the second block and over ran me on the third

• 1st Run = 1:33.1 Pace
• 2nd Run = 1:33.5 Pace
• 3rd run = 1:33.5 Pace x 5 only

So the first two went as planned but my lack of rowing started to manifest as pure pain on the third so I made a conscious decision when my iPod bettery gave way to complete 5 reps

PM

The madness continued as I entered IP for a great evening of fun – you’d think i’d learn my lesson

• Skipping for 5 minutes and then through a mobility warm up
• Squat 12@60kg 6 @80kg 3@100kg   12@70kg 6@90kg  3 @110kg
• Reverse hypers 4×15@40kg (Kept Light intentionally)
• Fitter Bridging 2 Blue bands – 5x60secs
• Weighted Neutral Grip Pull Ups – 8@BW 4@10kg 2@15kg  8@5kg 4@15kg 3@20kg
• Alt Arm DB Bench Press 37.5kg e/s 4x8e/s
• Side Bridging 4×45 sec

It was a great session and I felt great.  Did a nice 30min strecth as my wonderful ESPN provided me NBA playoff basketball.  Life is good now the hurt locker is closed once more

Still feeling good

So the relaxed and measured return to training is going really well.

Wednesday

I spent my lunch time playing a nice 40mins of basketball.  A nice sweat but absolutely nothing too difficult.

Evening IP

Repitition / Hypertrophy Session

• 10mins Skipping (3min x 3)
• IP Warm Up
• Bulgarian Split Squat 2×12@BW + 5×10@XVest + 50lbs
• Russian Twists@ 20kg Med ball 3×45′ (Keep Count from now on)
• Neutral Grip Pull Ups 2×12@BW 5×8@5kg
• Dips 2×12 + 3×10 @BW  (Increase)
• KB Shrugs 5×10@24kg e/s (Increase)
• GHR Sit Ups 3×10 (Add Weight)

So we’ll try a nice row tomorrow and a nice bit of conditioning with EQ on Friday.

Tuesday and Wednesday – 2 for 1

This week is turning out to be more about life than training.

So a very weary me dragged myself into IP late last night

• Squat 12@75 6@95 3@115 12@85 6@105 3@125
• Reverse Hypers 4×15@60kg
• Fitter Bridging 60/60×5
• Pull Up 8@10 4@15 2@20 8@12.5 4@25 2@30

My body has been drained due to lack of sleep and life – wish i could say drinking and partying but alas no

Wednesday

Simple recovery row for 5km at 1:57 pace

Week 4 of 4

So this is the final week and then i am taking a nice unload week of easy sessions

Same as usual 10×250 @40secs rest x 3 @2mins rest

The goal i set myself before starting was sub 1:33.5 throughout.

Set 1: Total Time 7:46.3 Pace 1:33.2 SR 32 – All times 46.7 or 46.6

Set 2: Total Time 7:46.6 Pace 1:33.1 SR 32 – All Times 46.7 or 46.6 = did a 46.3 to finish

Set 3: Total time 7:42.8 Pace 1:32.5 SR 32 – Times 46.6 to 46.4 = to finish 43.7

This session was tough on my legs.  I need to increase my amount of flexibility work to keep my lower back and legs happy.  Overall a good session

Friday Fun

So last Friday was my normal trip to Egypt…..

the pyramid session went something like this

• 250  1:24.6
• 500  1:29.2
• 750  1:32.1
• 1000 1:34.2
• 750 1:32.2
• 500 1:30.4
• 250 1:19.6

This session was a hard slog but was glad to get there and really happy with the final 250m sprint for the line.

Feeling pretty tired I left my weight session until Saturday morning

• Trap Bar DL  12@105 6@125 3@145    12@120 6@140 3@160kg
• Reverse Hyper 4×15@60kg
• Ab Roll Outs 12′s
• Bench Press 12@65 6@85 3@105 12@70 6@90 3@110
• DB Curl 22.5kg x 12 x 4

This workout felt really strong and enjoyed it with JG by my side to keep me going

So this is week 2

So here we go for our second round of 250′s.  I had a good rest and wanted to lay down some solid, fast and consistent times.  My rest was reduced to 40secs from 45 sec last week.  So this is how the Monday session went

250m
1	2	3
47.1	47.1	46.9
47.4	46.8	46.8
47.5	47.2	46.8
47.2	47.2	46.4
46.9	46.9	46.7
47.0	47.0	47.4
47.2	47.6	47.2
47.0	46.8	47.5
46.8	47.1	47.1
46.8	47.0	47.0
7.50.8	7.50.7	7.49.7
1.34.1	1.34.1	1.33.9
29	30	31

So in case you are too lazy to look back I knocked off approximatley 20secs of each set of 10.  The row was more difficult but under control the speed felt fine.  But i’m in no doubt i’ll feel it later.

PM – Ladder Weights session

Warm Up

• Prowler (40kg) 5 mins
• IP Warm Up (ask if you need to know what this is)

Weight Session

Trap Bar Deadlift

• 12@100kg      6@120kg  3@140kg
• 12@110kg   6@130kg  3@150kg

Great lifting and felt strong

• Reverse Hypers – 4×15 @60kg
• Ab Roll Out – 4×15

Bench Press

• 12@60kg   6@80kg  3@100kg
• 12@70kg   6@90kg   3@105kg

• Inverted Row – 5 x 10 @ BW

250m
1	2	3
47.1	47.1	46.9
47.4	46.8	46.8
47.5	47.2	46.8
47.2	47.2	46.4
46.9	46.9	46.7
47.0	47.0	47.4
47.2	47.6	47.2
47.0	46.8	47.5
46.8	47.1	47.1
46.8	47.0	47.0
7.50.8	7.50.7	7.49.7
1.34.1	1.34.1	1.33.9
29	30	31