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10-15-2021, 04:06 PM
#421
Late entry:
10/14 Session 36-4, Back
Pull-/Chin-ups (assisted) -- 160 x 2 x 3; 3 mins rest between
WG Lat Pull-downs (1-1/2's) -- 125 x 12 x 5
1-Arm DB Rows -- 60 x 12 x 5 each arm
DB Rear Delt Raises -- 60 x 12 x 5
DB Shrugs -- 120 x 20 x 5
Duration -- 73 mins
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10/15 Session 36-5, Squat (light day)
warm-ups:
45 x 5 x 2
135 x 5
working sets:
225 x 3
155 x 5 x 2
Leg Extensions (1-1/2's) -- 120 x 12 x 5
Duration -- 35 mins
Next week, I'll add a few more pounds to the 20-rep squats on upper-body days, while using the light lower days to add somewhat to the weight and volume, but still keeping it low so as not to affect my weekend rowing.
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10-17-2021, 05:42 PM
#422
10/17 Weekend Update
10/16 AM Rowing practice -- Well, our coach didn't show up; later, we discovered he thought today was Friday, not Saturday. The holiday Monday at the beginning of the week must have messed with his mental calendar. Anyway, we had enough rowers to fill an 8 plus one of us who is an accomplished coxswain to steer the boat, and the Novice team's coach offered to "oversee" us while we practiced. He said it would give his novices a great opportunity to prepare for tomorrow's race, working out against our boat. So, after warming up and rowing to the area where tomorrow's race would start, he had us give the novices a decent head-start, and then told us to do our best to catch them. We did, and not all that far into the course. By the half-way point, we could not even see them anymore. Crossed the finish line and the coach caught up to us in his launch, said "I've got some work to do out here, so you guys can do your own drills and make your way back to the dock." We did, and it was a good stretch. I give myself about 50 minutes of solid training/cardio work.
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10/17 -- Our boat was not scheduled to start until 2PM, so I was able to get my morning measurements.
Measurement Sunday
Total weight (spot) -- 193.6 (+1.4); (week avg) 193.1 (-0.8); (long avg) 192.8 (+0.1)
LBM (spot) 175.9 (+1.9); (long avg) 175.3 (+0.1)
FAT (spot) 17.7 (-0.5); (long avg) 17.5 (nc)
Yields an est bf of 9.1% (today's spot was 9.14%)
Eating 163/259/104 for 2625 kcals. Getting better.
Body-part measures steady.
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PM - We all arrived at the dock about Noon to do boat-prep and get our "game-faces" on. Coach was there, so no worries, and he would be also performing as coxswain for the race, so we felt very confident that we would perform well. Weather was sunny and mild, but the breeze had picked up considerably, and would be a factor to work through. Other rowers who had already been on the course talked about the cross-wind and choppy water and how it would affect the rowing movement patterns. We launched about 1:20, warmed-up by rowing "easy" to the starting area. I put easy in quotes there because the entire warm-up was upwind, and it was not easy, requiring some pretty decent extra push from the usual "paddle-pressure". Coach/cox used the time to test out how the wind would affect his steering, and it turned out that he was going to need the #2 & #4 rowers to exert extra pressure for the turns -- I'm #4, so it was a warning, but I felt good. Waiting for our turn in sequence in the marshalling area involved keeping the oars in the water in a holding position, as the wind was trying to blow us over the starting line early. But once we got the word to start moving up, we eased into the motion and crossed at full power and at race-pace. For the most part, we were solid and on track, but endurance started to give out in the last 1000 meters, as we hit the part of the course where the wind had the greatest impact. We held off a competitive boat that was working hard to catch us -- if the race had been a couple hundred meters longer, it would have, but we finished without getting passed. Time (adjusted for age handicap) was 20 mins 21 secs; length of the course was about 4800 meters, giving us a 500-meter split-time of 2:13. It was a few seconds slower than our Challenge split-time last weekend, but that was due mostly to the wind. We have 6 more sessions to go -- 4 practices and a long 2-day weekend race regatta. And our Coach announced that he would not be finishing the season with us, someone else would be coming along. This makes the 10th coaching change we've had this season. I credit myself with 60 minutes of solid training/cardio work -- 20 mins to row the warm-up, 20 mins for the race, and 20 minutes to row back to the dock from the finish line.
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10-18-2021, 05:04 PM
#423
10/18 Session 37-1, Press
Squat warm-ups:
45 x 5 x 2
155 x 20
warm-ups:
45 x 5 x 2
95 x 3
working sets:
112 x 8 x 3; 5 mins rest between
Seated DB Press (last set has 4 drops) -- 100 x 10, 10, 8; 90 x 8; 80 x 8; 70 x 9; 60 x 8
Side Delt Raises -- 50 x 8, 12, 8
CG Bench Press (last set has 4 drops) -- 115 x 8 x 3; 95 x 8; 85 x 10; 75 x 12; 65 x 12
EZ French Press -- 40 x 20, 16, 15
Duration -- 74 mins
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10-20-2021, 08:42 PM
#424
10/20 Composite Report
Session 37-2 Lower Body (light) and 37-3 Bench Press
Leg Extensions (1-1/2's) -- 70 x 12 x 3, each leg
DB Romanian Deadlifts -- 140 x 12 x 3
Bench warm-ups:
45 x 5 x 2
95 x 3
135 x 3
working sets:
158 x 8, 8, 6; 6 mins rest between; last wave, I got an 8,8,7 @ 155 with 5 mins rest and decided I needed a longer rest period; an extra minute didn't really help much; still feeling that each set hits 5 or 6 reps without too much difficulty, but things get close to the wall on the last 2 reps pretty quickly; by 3rd set, I'm just plain out of gas
Supinated DB Curls (1-1/2's) -- 60 x 8, 6, 6
Hammer Curls -- 60 x 15, 15, 11
Duration -- 20 mins for the lower body work, 35 mins for upper body work
I really needed to take off on 10/19, but didn't want to totally skip the lower day, so I dropped a few exercises and made them part of today's routine, and then dropped a few exercises from upper body today to make room. I'll try to add these missed exercises into tomorrow's "back" day and Friday's lower body day #2.
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10-21-2021, 08:13 PM
#425
10/21 Session 37-4, Back
Pull-/Chin-ups (assisted) -- 140 x 8 x 3; 5 mins rest between
WG Lat Pulldowns (1-1/2's) -- 140 x 12 x 3
1-Arm DB Row -- 70 x 12 x 3 each arm
Rear Delt Raises -- 70 x 8 x 3
DB Shrugs -- 140 x 20 x 3
Duration -- 60 mins
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10-22-2021, 04:09 PM
#426
10/22 Session 37-5, Lower 2 (light)
Squats (paused)
45 x 5 x 2
135 x 5
185 x 5 x 3; 3 mins rest between
Leg Extensions (1-1/2's) -- 135 x 12 x 3
Duration -- 25 mins
Keeping things light on the lowers for the final couple of weeks of crew racing season; I wanted to work on pausing the squat at the bottom to solidify depth and control at depth, and it worked nicely. Doing this along with light 20-rep squats on upper body days should keep the squatting mechanics in good condition until I'm able to resume full-scale strength training. Two practice sessions coming up this weekend, which I'll post in my weekend report on Sunday, along with my usual body composition report.
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10-24-2021, 09:54 AM
#427
10/24 Weekend Update
10/23 AM Rowing Practice -- Good session; we had 5 of the team show up, so picked up 3 novices to complete the boat -- plus, give them the experience of rowing with a better trained and more senior group of rowers. Some technical drills and some sustained "cardio" time. I rowed in #7, starboard side - first time on starboard in quite a few weeks, and it took me maybe about a dozen strokes to drive the muscle-memory movement patterns. Credit about 45 minutes of training.
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10/24 AM Rowing Practice -- Roles reversed from yesterday: we only had 3 intermediates, and the novices had 5 show up, so we filled in their boat and worked on their critical technical drills. I sat in stroke seat #8), first time here since early in my novice season 2019. Decent session, but not a lot of demand on the energy systems, even though I spent a lot of time rowing - just not very vigorous. I had to really focus on keeping things slow as the stroke, so that the novices could work on their drills.
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Measurement Sunday (truncated, after rowing)
Total weight -- (spot) 194.2 (+0.6); (week avg) 193.2 (+0.1); (long avg) 193.0 (+0.2)
LBM -- (spot) 176.5 (+0.6); (long avg) 175.4 (+0.1)
FAT -- (spot) 17.7 (no chg): (long avg) 17.6 (+0.1)
Yields an est bf of 9.1% (spot was 9.14%)
Eating for the week was 151/289/118 for 2820 kcals.
Feeling good, solid, and strong. Starting week 37, sticking with the Power-Building mode from Andy Baker, to finish the training year; I'll still be keeping the lower body workouts kinda light until rowing season ends (2 more weekends).
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10-25-2021, 04:45 PM
#428
10/25 Session 38-1, Press
Squat warm-up -- 45 x 5 x 2
Squat -- 165 x 20 x 1
Press warm-up -- 45 x 5 x 2; 95 x 3
working set -- 118 x 5 x 3; 5 mins rest between
Seated DB Shoulder Press (last set incl 4 drops) -- 100 x 9, 10, 8, 9; 90 x 8; 80 x 8; 70 x 9; 60 x 9
Side Delt Raises -- 50 x 9, 10, 8, 9
DB Curls (supinated) -- 60 x 8, 10, 8, 8
EZ Bar French Press -- 40 x 20, 20, 15, 15
Duration -- 70 mins
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10-26-2021, 04:32 PM
#429
10/26 Session 38-2, Lower Body (light) -- Deadlift
Standing Leg Curls (1-1/2's) -- 70 x 12 x 4, each leg
Deadlift warm-up: 135 x 5
working sets: 225 x 5 x 3, 3.5 mins rest between
Duration -- 30 mins; keeping it light with only 2 more weekends to go in the racing season
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10-27-2021, 04:53 PM
#430
10/27 Session 38-3, Bench Press
Squat warm-up -- 45 x 5 x 2
Squat -- 165 x 20 x 1
Bench Press warm-ups -- 45 x 5 x 2; 95 x 3; 135 x 3
working sets -- 168 x 5 x 3; 5 mins rest between
Incline DB Chest Press (last set incl 4 drops) -- 100 x 12 x 4; 90 x 9; 80 x 8; 70 x 10; 60 x 8
Duration -- 41 mins
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