Hiding Away

So i’ve been working away under the radar for a few weeks now.  On finishing my strength phase I had a few niggles so reduced down my volume a little.

So i’m on a 5-8 session week.  The main five sessions are outlined below and the other three are made up of cardio sessions on the rower or running and depend on energy and fatigue !!!

• Session 1: Strength
• Session 2: Cardio
• Session 3: Body Building
• Session 4: Strength
• Session 5: Cardio

I’ll outline the sessions later on tonight !!!

Session 1

Strength (Squat & Pull)

• Front Squat 2×5 – 60kg + 5 x 5  70kg 70kg 70kg 80kg 80kg
• DB RDL 4x 10 40kg
• Bridging  60secs on / 60 secs off
• Neutral Grip Pull Up 2×5 BW 5×3 + 5kg
• Elevated Push Up 4×10
• HiLo Woodchoppers 3 x12
• DB Lateral Raise 4 x 10 16kg
• O/H Plate Extension 3x 20 20kg

Session 2

Warm Up

Rowing 5 x 500m (60 Secs Recovery)

Total Time 8:15.2 at 1:39.0/500m SR 30

• 1:41.1
• 1:39.8
• 1:38.8
• 1:38.0
• 1:37.6

Cardio Circuit (15mins)

1. Step Ups x 5
2. Lat Pull Down x 10
3. DB Press x 10

Rowing 6 x 400m (45 Secs Recovery)

Total Time 7:47.5 at 1:37.3/500m SR 30

• 1:39.2
• 1:38.6
• 1:38.0
• 1:38.2
• 1:38.6
• 1:32.1

Cardio Circuit (15mins)

1. Lunges (5)
2. Pull Ups (2-5)
3. Elevated Push Up (10-15)

There was another 8x300m but time and life got in the way..

A little rest works wonders

Weigh in 113kg. (Originally 112.4kg)

I’ve been consicious to keep my calories up without actually counting them every day.

AM

I got on the rower for my 10x500m but I was going to try and work with my ‘revised’ technique.

So firstly I reduced my recoveryt time from 90 to 75 secs.

I completed 10×500 with the

All times between

1:35.3 and 1:36.2  so I have to say I was pretty happy with this on reflection while not in the few minutes after

• W/U and Lower Body Mobility Work
• Front Squat – 2w/u sets and 5 x 8reps – w/u 40kg Work 60kg60 65 70 80
• Db RDL’s – 3 x 12 reps -40kgs
• Bridging – 3 x 60 secs (W) 1 min recovery – 15kg
• Shoulder Mobility
• Weighted Chins – 5 x 8 reps – BW
• Alternate Incline D/B – 3 x 12 reps 32.5kg
• Reverse Hypers – 3 x 15 reps BW
• Triceps – 3 x 12 reps 45 – Towel Extensions

So all in all pretty happy with a new and improved day one. So have to say with my arc injury cleared up I might try a tempo run.  Tomorrow will tell

Good Week

So this was the first full week completed on this programme and the body was tired but happy. So after my water experience I decided to to work on my technique in the morning session  but attempting the variable interval session.

I had it through the run once and was happy to be still breathing

I did another 500 x 5 at about 1:42 pace to make sure i got the metres in.  I have some good/bad ergo habits that need to be ruled out if I going to keep the boat above water over !! So i’ll try and work on some technique after my interval sessions this week and hopefully make it on to the water..

PM

• Calf Raises – 3 x 15     150 150 150
• Lows to High – 5 x 15 30 x 5
• Push Press -  3 x 15 50 50 50 (Easy/Strong ++)

• Kettle Bell Row  -  100 Reps  of each timed
• Push Up -    as a superset
  Timed  3 minutes 01 secs

So i’ll weigh in on Monday and see how the weight issue is going and i’ll catalogue and work out my calorie intake as i’m being asked by a few people to what levels i’m working at….

Its Offical Ergs don't Float

So today was my first attempt at floating. Well i managed to stay out of the water and even stroked a few times. But to say I have a bit to go is an understatment.

I really enjoyed getting on the water but it will be a little while before any speed is achieved. After a little erg correction technique I went for a few strokes in the affectionately known “Tub” – you’d find it had to flip. Lets just say there were good moments and not so smooth ones.

Bumped into Eric – a previous visitor to the facility at the WH seminar earlier this year. It was good to see a friendly face ! So back into the normal routine tomorrow and hoping if life permits to be back on the water on Sunday

So do I float

After all my years of pulling the erg about – i’m going to see if I float.  I have been invited down to the water by one of Dublins better known ‘Boat Clubs’ to see I can manage a bit of balance and floating on the water.

Must say i’m really looking forward to it and will report gleefully on it.  I think the concept of learning all over again will be interesting and challenging.  Its not often I move out of my comfort zones but here goes….

Heart Pumping

Yesterday as per the schedule was my tempo cardio session. I kept at it for about 35mins with an average HR of 145. Glad to get this out of the way. Much as it should be a little rest

Got back on the Erg again today to finish out 10x300m.  I completed the 10 in under 55secs per 300m, with 45 secs rest.

This was tough going and know my legs just want to get deadlifting later !!!!

PM

So in continuing my way through this programme proper for the first time I reached a familiar session. My big question was how my legs would hold up after the rowing sessions.  But hold up they did and the improvments continued

• Straight Bar Deadlift – 2w/u sets and 5 x 8reps – 70 70 – 120 120 120 130 13o
• Leg Extension – 3 x 12 reps – 70 75 80
• Standing Ab Pull Down -3 x 12 reps  50 55 55
• Upper Mobility Work
• Decline D/B Bench – 2w/u sets and 5 x 8reps  30 30 45 45 45 (7)  45 (6)  45 (5)
• Back Extension – 3 x 15 reps + 10kg
• Bicep – 3 x 12 reps 22.5

Serious action

So onto the rower for the day 3 session

AM

Rower

10 x 300m

I was feeling pretty strong on the rower and kept a constant time of sub 56 secs for all 10 with 45secs rest

I finished on the tenth with a 55.0 so pretty happy… Roll on the evening fun

PM

So as per the day 3 schedule I knocked into the facility to get my groove on.  The facility is an interesting source  of inspiration you never know if it will come from laugther or anger but it arrives most days…

• Straight Bar Deadlift – 2w/u sets and 5 x 8reps  – w/u 70kg then 120kg
• Leg Extension (Foot Injury)  – 3 x 12 reps  – 65, 70, 75 with a hold
• Standing Ab Pull Down -3 x 12 reps  – 67.5kg
• Upper Mobility Work
• Decline D/B Bench – 2w/u sets and 5 x 8reps  - 30kg then 42.5′s
• Back Extension – 3 x 15 reps -  BW + 10kg
• Bicep – 3 x 12 reps – 22.5

So a good days work for me as i increased in every exercise . I’m watching my weight but no serious moves as of yet. Life has distrubed my diet over the weekend but i’ll clean it up over the next few days.