Time to Row

Ok, so for the last 6 weeks the erg has been very much in the background of my mind. Will has had me on a heavy strength programme where rowing was not allowwed to effect strength days. So it has simply been a gentle recovery day exercise in the 1:55 to 2.00/ 500m region.

I have been invited to join a novice rowing team "on actual water". To do this I will have to concentrate heavily on erg work and take the benefit of all the strength work. This will be an interesting little journey but in my mind I can mix it up with weights and cross train with running/interval work. I'll have to disuss with WH to get this all sorted out.

Enough to say this blog will become all the more interesting again from next week !!

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.

Monday

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 out...no real substitute.

Thursday

Rowing + Flexibility Work 30 mins of flexibility work

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

20 mins Cycle

Friday

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

Saturday

Recovery

Sunday

Recovery

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 !!!

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 !!!!!

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

Recovery Row

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

W/U & Mobility Work
Squat Variation
Chins
Chest Supplementary
Biceps/Triceps

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

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 !