Cassi's Log

[Cassi Niemann]

It's regatta week so light lifts leading up to Saturday's races in Washington, DC at Capitol Sprints. This is the last sprint/summer regatta - another day of 1k's. After this we'll start shifting gears to prepare for fall racing which are 6k races.

Monday, July 3rd
A) Squat:
195x6x3
all at 8

B) Bench Press:
132.5x4
125x4x5
8.5, then 8's

C) Chins:
30xAMRAPx3
5/5/5

Wednesday, July 5th
A) Squat:
180x2x4
Fine

B) Press:
75x8x3
Ugh

C) Curls:
50x9x3
in the squat rack

Rowing:
Tuesday, July 4th - 2 seat in 8, starts & sprints, begin taper
Wednesday, July 5th - 2 seat in 4, starts & sprints
Thursday, July 6th - short row, bow in racing 4 line-up, starts, sprints

[Cassi Niemann]

Saturday, July 8th we raced in Arlington again and had a great day of racing. I raced 3 times and the last race was the one we wanted to win the most after getting two 2nd places earlier in the day. So off the line we ended up square in 2nd place again and sat there, behind our nemesis Capitol, for the first 800 meters of the race. Then with 200 to go our coxswain called our sprint, which includes this new thing we are trying where we throw in 3 short strokes, and we did it and hit it so well we just walked right through Capitol in the last 20 strokes and won the race by less than a second. It was friggin amazing. Anyways - good finish and a gold medal to boot.

Monday, July 10th
Rowing at 5:30am

Monday, July 10th
Sqt/Pull-LV
A) Squat: 4x5 @RPE 7
185x4x5

B) Press: 95x3x5
@8, 8+, 8.5, 8.5, 8.5

C) Deadlift: 250x4x3
@8 all 3

D) Chins: BWxAMRAP
Did this tues morn -15

Wednesday, July 12th
Rowing at 5:30am

Wednesday, July 12th
Squat Recovery
A) Squat : 180x3x3
Done

B) Bench Press: 112.5x8x3
Ok

C) Curls: 50x10x3*
​​​​​​​Did these on Saturday.

Saturday, July 15th
Sqt/HV
A) Squat: 3x4 @RPE8
235x3x3 @8 then 8.5, 8.5 (video), then 230x3 @8.5


B) Press: 100x2x4
All about 8ish. Some better than others. Working on minimizing unnecessary bounce.


C) Chin-ups: 10xAMRAPx3
10/8/8

[Cassi Niemann]

Monday, July 17th
Rowing at 5:30am
rowed bow/starboard in a pair, mostly steady state trying not to fall in

Monday, July 17th
Sqt/Pull-MV
A) Squat:
3x6 @RPE8/7/7/7/7/7
230x3
220x3x2
210x3x3

B) Bench Press:
135x3x3 @8.5
130x3x3 @8

C) Deadlift:
x3 @RPE8 = 285
3x2@ RPE7 = 255

D) Chins:
15xAMRAPx2
BWxAMRAPx2
I suck and didn't do this.

Wednesday, July 19th
Rowing at 5:30am
rowed bow/starboard in a four, mostly technique

Wednesday, July 19th
Squat Recovery
A) Squat :
180x5x2
ok - feeling good.

B) Press:
75x9x3
my wrist starts to hurt really bad at about rep 7... it goes away but it's painful when I finish.

C) Curls:
52.5x7x4
fine!

Friday, July 21st
Sqt Int
A) Squat:
x2 @RPE9 = 250 @8ish, so Niki made me do 255 @9
2x2@RPE 8 = 245, 240
x2@RPE 7 = 230

Video of all sets:


B) Bench Press:
140x2x2 @8ish
135x2x2 @8


C) Chin-ups:
BWxAMRAPx2
12/11

[Ryan Arnold]

Saturday, July 8th we raced in Arlington again and had a great day of racing. I raced 3 times and the last race was the one we wanted to win the most after getting two 2nd places earlier in the day. So off the line we ended up square in 2nd place again and sat there, behind our nemesis Capitol, for the first 800 meters of the race. Then with 200 to go our coxswain called our sprint, which includes this new thing we are trying where we throw in 3 short strokes, and we did it and hit it so well we just walked right through Capitol in the last 20 strokes and won the race by less than a second. It was friggin amazing. Anyways - good finish and a gold medal to boot.

10/8/8

Love this. Must be so great to still have the thrill of team competition in your life. One of the things I miss. Nice work!

[Cassi Niemann]

Love this. Must be so great to still have the thrill of team competition in your life. One of the things I miss. Nice work!

Thanks Ryan! It's been really fun and an awesome way to test all this strength!

[Cassi Niemann]

Monday, July 24th
5:30am Rowing - was really fatigued this day so pushed workouts to Tuesday

Tuesday, July 25th
Sqt L Vol/Pull Int
A) Deadlift:
x3 @RPE 9
x5 @RPE7
295 then 245, after viewing video it was def not a 9 but I also thought I was pulling 305, so oops. Ugh RpE!!!


B) Squat:
5x4 @RPE 7
185

C) Press:
92.5x5

87.5x5x3
@8.5+ & @8

Tuesday, July 25th
Dragonboat race practice - bicep pump!

Wednesday, July 26th
5:30am Rowing

Thursday, July 27th
Squat Recovery
A) Squat :
4x3 @ RPE 6/6/7
175x4x2 probably a bit more than 6. 185 x4

B) Bench Press:
112.5x9x3
Tough but fine.

C) Curls:
52.5x8x4
Ok

Friday, July 28th - did this Friday because I knew Dragonboating would wipe me out & had seminar Sunday. Wasn't too bad.
Sqt/HV
A) Squat:
3x4 @RPE8
225x3x4 - last set was a tough 8.

B) Press:
100x3

97.5x3
95x3x2
100 @9, really shitty bar path on rep #3 - 97.5 @8.5, 95 @8.5ish

C) Chin-ups:
15xAMRAPx3
8/6/5

Saturday, July 29th
Dragonboat racing!! Harder than it should have been.

Sunday, July 30th
8-hour rowing seminar*
Ugh what a week.*

[Cassi Niemann]

Monday, July 31st
5:30am Rowing

Monday, July 31st
Sqt/Pull-MV
A) Squat:
4x5 @RPE 8
205x4x2 thought it would get harder but got easier, so 215x4x3

B) Bench Press:
135x3x6
@8 then to 8.5

C) Deadlift:
x2 @RPE8
3x2@ RPE7 (nope)
Did Friday at WFAC.
315x3x2

D) Chins:
BwxAMRAPx2
16 (did this Friday at WFAC)

Wednesday, August 2nd
5:30am Rowing

Friday, August 4th
Sqt Int
A) Squat:
x1 @RPE9*- 257.5
2x2 @RPE 8 - 245x2x2


B) Bench Press:
145x1x2 @8, so we did 152.5x1x2
then
137.5x3x2

C) Chin-ups:
20xAMRAPx3
Did not do. I'm a shit.

Tuesday, August 8th
Sqt/pull H Vol
A) Squat:
230x3x3 @8,8,8
215x4x2 @8,8


B) Press:
97.5x3x5
first time I've really felt challenged with the weight... definitely at high 8 or 9


C) Chin-ups:
15xAMRAPx3
8/8/6

Wednesday, August 9th
5:30am Rowing

Thursday, August 10th
Squat Recovery
A) Squat :
4x3 @ RPE 6/6/7
185x4x3

B) Bench Press:
112.5x10x3

C) Curls:
52.5x9x4
ok

Thursday, August 10th
6pm Rowing

[Cassi Niemann]

Sunday, August 13th at beach
Sqt Int
A) Press:
102.5x2x2 *- did 105 @8.5

100x2x2 - @8
95x2 @8

B) Squat:
262.5x1
did 265x1 no fractionals at beach, at 8ish, felt ok!


C) Deadlift:
330x1x3
@8.5 then 9 due to grip and no chalk and then tried straps. Eh. Not great.

[Cassi Niemann]

Monday, August 21st
5:30am Rowing

Tuesday, August 22nd
Sqt M Vol/Pull Vol
A) Squat:
x1@8
4x2 @8
4x3 @7
255, 225x4x2, 205x4, 195x4x2

B) Press:
95x3
97.5x3
100x3
95x3x3
@11 all of them. Ugh. @8, 8..5, 9, 8.5

C) Paused Deadlift:
3x3 @ RPE 6,7,8
175, 185, 195

Wednesday, August 23rd
5:30am Rowing

Thursday, August 24th
12 minute erg test - 2:06 average split

Friday, August 25th
Squat Recovery/Upper Hyper.
A) Squat :
170x4x4
easy.

B) Bench Press:
115x8x3
done

C) Curls:
52.5x10x4
ok.

Sunday, August 27th
Sqt/Pull Int. Press Int
A) Squat:
x3 @RPE 9
3x2@RPE 8
250x3, 240x3, 230x3


B) Press:
105x3x3
95x4x2
awful day of pressing. @8.5, then failed 2nd set sort of - broke into 1 rep, then 2, then last set after resting and making andrea stop distract me, I got the 3rd set fine. - 95x4x2 was fine, about an 8.


C) Deadlfit:
315x2
275x4
260x4
tried not to drop hips. 315 felt like shit though. @8.5-9, then 8 for the other 2.

[wk105]

Nice lifting!