Rowing

[xProtein]

Wednesday April 4

Bought a Polar heart rate monitor. Did one hour of mixed metcon-style exercise. Exercises included prowler, skipping, box jumps, sledgehammer, battle rope, light bench press, overhead press, and deadlift, and jogging between it all. Goal was to never stop moving and keep the heart rate in a zone of 135-150 but due to the varied nature of the exercise it probably ended up more like 125-155.

[xProtein]

Thursday April 5

Erg-
45 min @ 2:19.2 rate 15 9696m

Did 45 minutes of erg ignoring the split and just keeping my heartrate between 135 and 150. Felt quite easy and no lactic acid accumulation. The split was obviously a lot slower than I have been doing, which made it considerably easier to do. It looks like this is the zone (category VI) I'll want to be doing the bulk of my erg work in over the next months, but for longer 60+ minute pieces.

[xProtein]

Friday April 6

Squats-
5 @ 195 lbs.
5 @ 220 lbs.
10 @ 245 lbs.

Still trying to figure out how best to balance weightlifting with rowing in terms of recovery. I think I will try doing some exercises on a 5/3/1 protocol and treat the rowing as assistance work. Workouts in Category VI are pretty easy to recover from which is good.


Overhead Press-
6 @ 135 lbs.

Felt weak. Didn't eat much today before going to the gym. Down to about 238 in weight.


Single-Leg Leg Press-
Erg Foot Position
10 @ 90 lbs.
8 @ 110 lbs.
8 @ 160 lbs.
6 @ 180 lbs.

Worked on getting very full range of motion to mimic the rowing movement. I'll use single-leg and single-arm work to combat strength imbalances. Could be a good idea to limit assistance work to 2-3 minute rests.


Evening:

Erg-
60 minutes Cat. 6

Broke this into two 30-minute pieces with 90 seconds rest in between.

30 min @ 2:15.5 rate 16 6649 m
30 min @ 2:19.9 rate 14 6432 m

Rate was 2:12.5 for the first 20 minutes and then my ability to hold the split down without my heart rate going over 150 decreased rapidly.

[xProtein]

Saturday April 7

Pullups-
bodyweight
8,6


Bench Press-
5 @ 155 lbs.
5 @ 175 lbs.
9 @ 195 lbs.

Decent chance I could have gotten 10 reps but spotter grabbed the bar after 9.


Pendlay Rows-
5 @ 185 lbs.
5 @ 205 lbs.
3 @ 225 lbs.
5 @ 205 lbs.

Felt weak on this and pullups. Hopefully just a temporary aberration.


Cable Row-
15 @ 80 lbs.

[xProtein]

Sunday April 8

Off.

Leg muscles still quite sore from Friday's workout. Remember to eat lots of complex carbs and protein after lifts.

[xProtein]

Monday April 9

64 minutes Cat. 6
Two 32-minute pieces with approx. 90 seconds between.

32 min. @ 2:17.2 rate 15 6997m
32 min. @ 2:22.4 rate 16 6738m

[xProtein]

Tuesday April 10

Peak Power Testing-

Drag Factor 130: 1030 watts
Drag Factor 190: 1119 watts

Form feels suboptimal. Right now I'm just whaling on it but I feel like it's not as efficient as possible. Still a good result.


1k test rate 24-
3:03.9

Like last time, this ended up being rate 26. Not too good at capping myself on this yet.


Deadlift-
9 @ 355 lbs.

After, my powerlifting friend suggested that I shouldn't be repping out on these everytime because of the drain on recovery, and that it would be better to leave a couple in the tank, although occasionally it's okay to go AMRAP (as many reps as possible).

[xProtein]

Wednesday April 11

Off. Busy. Should have fit in an erg session somewhere.


Thursday April 12

Took a training single on the water, fell in a couple times then sort of got the hang of not falling in (left hand over and in front). Did some very basic stuff then went home. Did a quick lift later just to do something:


Bench Press-
3 @ 165 lbs.
3 @ 185 lbs.
4 @ 205 lbs.

Disappointing. Hopefully, caused by poor sleep and falling in a cold lake a couple times and therefore just temporary.


Pullups-
8

[xProtein]

Friday April 13

Rowing Practice:

Work in pairs, one pair to an erg. Four 3000m pieces, with both rowers switching off when the coach whistles. The coach may whistle as quickly as 20 seconds or as slowly as 2 minutes.

I was paired with a girl who had rowed in the past and was coming back into the sport. Our results were a mixed bag. The splits were roughly 1:49, 2:06, 1:58, 2:04. We lost time making pretty slow changeoffs compared to other teams.


Weightlifting:

Pullups-
9


Incline DB Press-
6 @ 90s


Pendlay Rows-
5 @ 185 lbs.
5 @ 205 lbs.
5 @ 205 lbs.

Done explosively at slightly lower weights than I can maximally handle.


Incline Bench Press-
4 @ 185 lbs.


Pullups-
7

[xProtein]

Saturday April 14

On-Water Practice:

Rowed approx. 60? minutes in a coxed four. Rowed port side in the two seat. First time rowing together with other heavyweight men. Had trouble at first and caused the boat to rock and lean a fair bit but may have gotten the hang of some things by the end. Caught a few crabs as well... Not too happy about that but it's still very early going.


Sunday April 15

Squat-
5 @ 275 lbs.
2 @ 275 lbs.


Front Squat-
3 @ 225 lbs.
3 @ 225 lbs.


Followed with some speed work at 135, front and back squats, sets of 3s working on explosiveness.