Monday, December 1, 2008

Time To Bulk

So after a long run of erging, the great maestro has decided it is time for me to bulk up once again with a bit of lean muscle. My regieme has now changed to 3 main sessions in the week with 2 light support days. The programme runs as follows and you can also see my progressions over the first two weeks.

The goal is to keep my protein intake high and carbohydrate to support the level of training.


Warm Up - 7 Min Cycle

Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)

Leg Press

Week 1

2 w/u sets of 15 reps. 50kg + 80kg

5 sets of 12 reps - @ 150kg`

Week 2

2 w/u sets of 15 reps. @80kg

5 sets of 12 reps - @ 180kg`

Reverse Lunges

Week 1

3 sets of 8 reps each side – Done with 15kg Each hand

Week 2

3 sets of 8 reps each side – Done with 20kg Each hand

Calf Raises #

Week 1

3 sets of 8 reps (@50kg)

Week 2

3 sets of 8 reps (@100kg)

Standing Ab Pull Downs – 3 sets of 15 reps

Upper Body Mobility Work

Horizontal Band Pull Aparts – 3 x 12’s

Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band

Shoulder Dislocates - 3 x 12’s

Swiss Ball Chest Press – (Weight is per hand)

1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

Week 1

20kg w/u , 3 x 12 @30ks e/s, 16 Reps @30kg

Week 2

32.5kg w/u , 3 x 12 @42.5ks e/s, 13 Reps @42.5kg

Lat Pulldowns (Felt Fucked)

Week 1

4 sets of 15 @70kg

Week 2

4 sets of 15 @ 75kg

Lower Ab Raises – 3 sets of 15 reps

Tuesday18th Nov

Rowing + Sub Maximal Work – 10 x 300m (Sub 60sec pace – range from 55 – 58secs)

1A Bench Press (60kg) – 10 sets of 5 reps - Week 1 No Problem
Week 2 No Problem

1B Barbell Row (60kg) – 10 sets of 5 reps - Week 1 Heavy but got through
Week 2 Much easier

Bridging – 3 sets of 60 seconds Week 1 Took a bit of effort
Week 2 Easy

2A Bicep Work – 10 sets of 5 reps (10RM) - Cable Work

2A Tricep Work – 10 sets of 5 reps (10RM) - Cable Work

Wednesday Warm Up – 7 min Cycle

Upper Body Mobility Work

Horizontal Band Pull Aparts – 3 x 12’s

Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band

Shoulder Dislocates - 3 x 12’s

DB Rows – (Simultaneous on both sides in leaning position)

2 w/u sets of 15 reps. 5 sets of 12 reps

2 @ 10kg w/u, 5 x 12 @20kg e/s

Single Arm Rows

Week 2

2 w/u @ 25kg 5 x 12 @ 35kg

Pull Ups – 3 sets of 8 reps

Used Blue Band as still looking after tendonitis in left elbow –

no ill effects. Slow and deliberate

DB Pull Overs – 3 sets of 8 reps

3x 8 @ 35kg

3x 8 @ 40kg

Back Extensions – 3 sets of 15 reps

Lower Body Mobility Work

Leg Extensions – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

20kg w/u, 3 x 12 @ 50kgs, 1 x 16 Failure

30kg w/u, 3 x 12 @ 70kgs, 1 x 16 Failure

Leg Curls – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

20kg w/u, 3 x 12 @ 40kg, 1 x 15 Failure

25kg w/u, 3 x 12 @ 45kg, 1 x 17 Failure

Natural Reverse Hypers – 3 sets of 15 reps

No platform high enough to perform – Any Alternative ??

Just leave it real substitute.


Rowing + Flexibility Work 30 mins of flexibility work

20mins @ sub 2 min pace Heart Rate at 130 bpm

20 mins Cycle


Warm Up - 7 mins Cycle

Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)

Front Squats – 2 w/u sets of 8 reps. 5 sets of 5 reps

40kg, 60kg, 5 x 5 @ 80kg

DB RDL’s – 3 sets of 8 reps

30kg e/s 30kg e/s 35kg e/s - Can increase

Hi-Lo Woodchoppers – 3 sets of 8 reps each side

3 x 8 e/s @ 45kg

Upper Body Mobility Work

Push Ups – 5 sets of max reps (2 minute between sets)

On Knuckles – 32, 24, 22,17, 16

Inverted Rows – 5 sets of max reps (2 minute between sets)

20, 14, 12, 10, 10

Lo-Hi Woodchoppers – 3 sets of 8 reps each side

3 x 8 e/s @ 45kg





Tuesday, October 21, 2008

Long Sprint Fun

So we reached week 3 of the Pete Plan and my first little long distance run so today was the following

3km 1:45.8 10:34.8 HR 148
2.5km 1:45:8 08:49.0 HR 150
2km 1:44.1 06:58. 8 HR 154

So pretty happy with this one !!!

Monday, October 20, 2008

Quick Recovery

I went out for a little 12km spin today at 1:56.6 / 24 .

I've found myself getting used to the longer distances. I am still new to the idea of endurance on the erg, but i'm getting there gradually. My legs are getting stronger between the erg and the weights session !!!!!

Sunday, October 19, 2008

Hard Day at the office

After a nice day off it was back to erg work today. I was feeling quite fresh but for some reason knew to be apprehensive of a 4 x 1 km session despite the 5 min recoveries. So off I went a managed the following

1:38.1 3:16.3
1:38.1 3:16.1
1:38.1 3:16.4
1:37.3 3:14.6

This may appear steady and consistent but it was hell once the first 2 were in the bag. Happy with my overall consostency but need a nice protein shake and a rest before we try that again !!!!

Weights to ha

Friday, October 17, 2008

Recovery Row

So after the 5km of fun on Wednesday I got my weight session in that evening

W/U & Mobility Work
Squat Variation
Chest Supplementary

Pushed it pretty hard, knowing a recovery row to come.

Competed a 10k "recovery row" at 1:57.9 /24 - HR 130 Max, this evening and suffered through it from 5k onwards. The time was fine but feeling all of the last few days when i woke this morning !!!1

Wednesday, October 15, 2008

5k Fun

Today was the storm after the 15km calm of yesterday. I woke this morning and to my surprise no stiffness in my legs.. So 5km row at a "hard pace" was the goal on the erg today when referring to the bible of Pete. The last time I attempted this, (my second attempt at the distance !!) I felt i did not start at a quick enough pace only to be sprinting from a long way out to bring the time down.

for a total of So I set out at a 1:46 / 500m pace and I managed to hold it resonably well to finish with a 1:45.2 17:32.2. Although 15 seconds improvement from my first attempt I feel the 15km last night took a little of the edge off and the energy levels were not fully there. Still think there is a lot more here.

5000m 1:45.2 17: 32.2

Found my technique became a little inconsistent and my terrible habit of watching the monitor and convincing myself that I'm getting tired kicked in at times. Anybody with a suggestion of how to avoid this would be a great help - have tried counting strokes in bouts of 20's ????

But pretty happy that its progress as I try to improve my over all endurance - even managed a 1:29 sprint for a few 100's at the end so no complaints !

Tuesday, October 14, 2008

How long can I row

I arrived back to my training den today after a from a few days R&R with plenty of eating and joviality !!! So it was wisely decided to get my endurance counter going once again, so time to put in a good steady state row.

The goal was to make it a minimum of 10km but in the back of my head I was convinced there was a little more in the legs today. Well I reached the 10km and felt very comfortable plenty of refueling over the weekend !!!!

The wheel kept spinning and before I knew it I reached a very pleasing 15km at 1:58.4 / 24 pace. This was my longest distance row on the erg for all the years I have dabbled. Really felt I achieved something here tonight so delighted with myself. I'm going to keep a closer eye on the HR monitor from now on to see where I can push on a little without damaging my recovery.

The status of my body tomorrow morning will be of great interest to myself !.

Monday, October 13, 2008

All starts tomorrow

I managed to make it home to the "facility" on Thursday for a brief visit. Met the infamous and inquisitive Ian who is always full of training questions. We did a small session together and he became the first man I have ever seen to release the handle on the rower and fly off mid pull - a unique first !!!!!

Wednesday, October 8, 2008

Pete Got me Today

Another steady state row as is perscribed today. Had planned to do a 12km but my legs had other ideas. Still feeling the effects of the 4 x 2km yesterday I pulled the plug at 10km so not to effect the next session. So a 1:54.0 average at 24 spm for an overall 38:00.......

Tuesday, October 7, 2008

Oh we love the 2km's

Today was my first attempt on the 4 x 2km. I was going in a little bit anixous to see how my legs would hold out after a reasonably heavy squatting session last night. Much to my surprise it went quite well


1. 1:46.9 / 29 7:07.3
2. 146:5 / 29 7:06.0
3. 1:46.3 / 29 7:05.2
4. 1:44.4 /29 6:57.6

So a 1:46/500m average -pretty happy

Was happy afterwards to notice that my speed increased throughout - however gradual

Monday, October 6, 2008

Stretching the Legs

So time for another long steady state row. Decided to do another 10km at a slgithly faster pace. Managed the following I did a 1:54.9/25 so giving a time of 38:18. Was very comfortable and felt happier with the distance. I found I was not in a rush to try and get it finished like last week I just settled in and stroked away. Did my normal weights session tonight and "looking forward" to the experience of multiple 2k's........

154:9 - 1:55.8 - 1:55.2 - 154.4 - 1:55.5 - 1:55.1 - 1:56.0 - 1:56.3 - 1:57.4 - 1:55.1
1:54.8 - 1:55.3 - 1:55.1 - 1:55.3 - 1:55.4 - 1:55.4 - 1:54.7 - 1:54.5 - 1:54.3 - 1:48.0

Sunday, October 5, 2008

A New Week Starts Early

I only have a short week of training ahead so starting a day early. On week 2 of the Pete Plan and attempted the sprint pyramid 250/500/750/1000/750/500/250. Enough to say it was not my most enjoyable day on the erg. So started off a little fast I feel and suffered on the 1k stint, recovered after that and pretty happy with my first attempt, especially with the little sprint to finish.

1:33.0 / 30
1:31.8 / 31
1:33.4 / 32
1:37.8 / 31
1:35.0 / 32
1:33.5 / 32
1:24.4 /37

Average 1:32.7 / 32

Will do a bit of experimenting with the drag and stroke rate to get it right......

Friday, October 3, 2008

Away From Home

Very little updating has been done here ove the last little while so lets get to work. I have been based away from the facility over the last 2 months due to work commitments. However I have been able to ramp up my training with two session per day. This location also has the benefit of some altitude - around 550m.

So I have decided t concentrate on reducing my 2k time, as I will miss the coming basketball season. It is a bit of an unknown at the moment as it is over a year since I have done a single test. However my goal is to break the 6:30 mark, in the short term.

Over the last few months I have done quite a few metres but decided to change it up a little.

This week
8 x 500m / 3min30 rest 1:32/500m
Steady distance (8 k) 1:58.5/500m
5 x 1500m / 5min rest 1:48/500m
Steady distance (10k) 1:56.2/500m
Hard distance (5k) - 1:46.8/500m - More in the tank..... 17:47.9
Overall 1:46.8 / 29

1:48.2 / 29
1:48.2 /28
1:47.9 / 28
1:47.7 /28
1:47.6 /29
1:48.2 /29
1:47.6 /28
1:47.3 / 29
1:46.7 / 28
1:38.5 /28

Steady distance (~8 to 15k)

This is combined with evening weight sessions, with a focus on prehab/core work on two days.
It will be interesting to see how my sprint speed is effected if at all. I have also invested in a Suunto T6c complete with software to monitor the Training Effect and other such interesting things to be a little bit more scientific.

Tuesday, July 1, 2008

Lets Give this a Go