Rowing

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Friday June 22

On-Water in AM

Afternoon- erged 30 min.
1:59.0/500m 7565m rate 22

Evening- erged 30 min.
1:55.0/500m 7828m alternated rate every 5 min. 22-24-22-20-22-24


Saturday June 23

On-Water: 4x1km time trials

Weights:

DE Box Squat-
145 lbs. + orange bands to middle
9 sets of 3


DB Incline Bench-
8 @ 90s
8 @ 90s
6 @ 90s


20-rep Squat Attempt-
@ 225 lbs.
14+2+4

Just didn't have the mental edge to fight through it so I rest-paused to get it done.


Power Shrugs-
5 @ 315
5 @ 365
5 @ 365

Felt flat. Probably had enough volume this week.

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Tuesday:

ME Sumo DL
Using chair as a cue
1 @ 365
0 @ 385
0 @ 385
1 @ 365
1 @ 365

Need to feel out what's a max... 365 didn't feel like it but turns out it certainly was this day.


Assorted random accessory work.


Thursday June 28

Erg:

3x2k
6:43.9 @ 26
6:47.9 @ 28
6:50.3 @ 30

~10-12 min rests

Weights:

Incline BP-
Sets of 3 up to 185

Second-lowest Incline DB Press-
6 @ 100s

Shoulder felt bad bad so stopped.

Weighted N-grip Pullups-
3 @ +35
3 @ +35
3 @ +35

Squat-
Slightly wider stance
Singles up to 285 then attempted 315 with belt and wraps:
1 @ 315 2nd rep fail

Really thought I had 3-5 in me. Ah well.

Weighted Leg Raises-
10 @ +30
10 @ +30
10 @ +30

This might be a good weight to stop increasing at and instead start expanding the reps. Station @ palasad probably the best for this.

Side Crunches-
20 @ 90 L,R

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Went canoeing and portaging on the weekend. Four days, approx. 20 hours of low-intensity activity, 15 km of portages. Came back weighing 238, down from 242. Some of that could be due to cutting out creatine and dairy since Thursday however. In any case, see what weight you settle at this week and lock it in.


Tuesday July 3

AM On-Water:
6x2k in a double. Finish strong and even, hands away quick and tap down with both hands equally.


PM Weights:

At Powerhouse

Banded Box Squat-
Wood platform, 4 notches showing
Orange bands looped from 5th pin to 3rd and then up in L-configuration.

2 @ 225
1 @ 245
1 @ 265
1 @ 265
1 @ 265

Felt tough and good. Felt like an oppressive amount of weight through the whole range of motion.


Press-
4 @ 155 5th rep fail
4 @ 155
4 @ 155

I could do 3x5 at this weight two years ago. Oops. Guess that's what happens when you don't train a muscle group very much.


N-Grip Pullups-
3 @ +45
3 @ +45
3 @ +45

What happens when you train a muscle group all the time.


Front Squats-
2 @ 205
8 @ 185

Didn't feel very good for some reason. Wrists were stiffer than they've basically ever been.

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