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Thread: T_M's log

  1. #131
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    Week of 3-4-19

    Total meters rowed: 44,000...some lifting combined with rowing sessions

    Monday

    Power cleans
    135 x 5,5
    155 x 5
    185 x 3
    205 x 2
    225 x 2 Drop and reset reps from here
    235 x 3

    Hang Cleans
    225 x 2,3,5 all touch and go

    Row 10k @2:16.6 pace

    Tuesday

    Front Squat
    135 x 8
    185 x 5
    225 x 5
    255 x 3
    285 x 2
    305 x 1 pause at bottom
    225 x 5,5

    Row 7k @ 2:20.9

    Wednesday

    Row 7k @2:19.1

    Bench:
    135 x 8,10,10,10,10,10

    Friday

    Row 2X10k @2:20 and 2:20.7 respectively

  2. #132
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    Week of 3-11-19

    Total meters rowed: 50,000. Only one short lifting session during the week. Spent the first part of the week at Indian Wells CA to watch some the BNP Paribas tennis open.

    Wednesday:

    Row 7K @2:18.2 pace

    Bench
    135 x 10
    155 x 8,8,8,8,8,8

    Row 3K @2:19.3

    Friday:

    Row 10K @2:16.6

    Saturday:

    Row 10K @2:18.3 and 5K @2:18.5

    Sunday:

    Row 10K @2:19.3 and 5K @2:17.8

    Then drank beer and ate mass quantities of corned beef
    Last edited by T_M; 03-19-2019 at 11:26 AM.

  3. #133
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    Week of 3-18-19

    Total meters rowed, 45,000...more lifting interspersed with rows

    Monday:

    Power cleans
    155 x 3,3
    205 x 3
    225 x 3 drop and reset from here
    245 x 2

    Front Squats
    155 x 5
    205 x 3
    235 x 3

    Bench
    135 x 10
    155 x 10
    185 x 8,8

    Row 10K @2:18.9 pace

    Wednesday

    DL
    135 x 10,10
    225 x 8
    275 x 5
    315 x 5
    365 x 5
    405 x 5,5

    Row 10K @2:18.7

    Thursday

    Bench
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5
    205 x 5
    185 x 8

    Row 5K @2:20.7

    Friday

    Row 10K @2:19.0

    Saturday

    Power cleans (all touch and go reps)
    135 x 5,5
    185 x 5
    205 x 3,3,3,3,3,3

    Pendlay rows (wide grip)
    225 x 8,8,8,8

    Row 2x5K @2:20.5 and @2:20.8

  4. #134
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    Week of 3-25-19

    Total meters rowed: 51,000; some mediocre lifting

    Monday:

    Row 11K @2:18.7 pace

    Bench
    135 x 8,8
    155 x 5
    185 x 5
    205 x 3
    225 x 3
    235 x 3
    205 x 5,5

    Tuesday

    Row 10K @2:18.7

    Friday

    Row 10K @2:18.6

    Saturday

    Row 10K @2:21

    Bench
    135 x 10
    155 x 10
    185 x 8,8,8,8,8,8

    Sunday

    Power Cleans
    135 x 5,5
    155 x 5
    185 x 1
    205 x 1
    225 x 1
    245 x 1

    Front Squat
    135 x 5
    185 x 5
    225 x 3
    255 x 2
    275 x 1

    Row 10K @2:20

    also planted a palm tree in my back yard which did a number on my lower back

    Note on bench: I need to do about 3 set of 20 reps with the bar and then a set of 10 with 135 before my right should feels comfortable enough to add any more weight on the bar. I don't think I'll play with anything much over 235/245 for a while, but will focus on high set/reps like I did with the 185 on Saturday.
    Last edited by T_M; 04-01-2019 at 11:25 AM.

  5. #135
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    Week of 4-1-19

    Total meters rowed: 60,000

    Monday:

    Row 12K @2:20.7 pace

    Wednesday:

    Row 2K warm up

    Row 5 x 100 meter sprints (practicing first pull power and speed at different damper levels

    1. Damper 8.5, first pull 1:47, spm 36, time 16.7 seconds
    2. Damper 7.5, first pull 1:44, spm 42, time 15.8 seconds
    3. Damper 8, first pull 1:44, spm 50, time 15.5 seconds
    4. Damper 9, first pull 1:42, spm 51, time 15.2 seconds
    5. Damper 10, first pull 1:44, spm 51, time 15.4 seconds

    Bench
    135 x 10
    155 x 8
    185 x 8
    205 x 8,8
    185 x 8

    Thursday

    Front squat
    135 x 5,5,5,5,5
    155 x 5,5,5,5,5
    185 x 5

    Row 10K @2:20.8

    Saturday

    Row 12K @2:27.6

    Sunday

    Row 10K @2:20.2
    Row 12K @2:20.3

    Bench
    135 x 10
    155 x 10
    185 x 8
    225 x 8
    205 x 8
    185 x 8

    Haven't done sprints in a while and definitely lost some power. strained my left knee doing them. Then on Thursday did light speed squats without wraps (usually need the compression wraps provide to squat relatively pain free)...this exacerbated my left knee tendons making me limp around for a couple of day. Saturday's slow paced row was the result of taking thing really easy as my ROM with the bum knee was limited.

  6. #136
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    Week of 4-8-19

    Total meters rowed: 70,000...shitty lifting week

    Monday

    Row 10K @2:21.7 pace

    Wednesday

    Row 10K @2:18.6

    Bench
    135 x 10
    155 x 8
    185 x 8
    225 x 8
    205 x 8
    185 x 12

    Thursday (work travel day)

    Row 10K @2:25.7 Horrible machine, poorly maintained, max drag was 60

    Saturday

    Row 2 x 10K @2:19.9 and @2:20.3 respectively

    Sunday

    Row 2 x 10K @2:17.8 and @2:17.1 while watching the Masters

    Left knee is still fucked up with inflamed tendons and swelling so couldn't do any lifting other than bench. Doesn't bother me much while rowing but I think that might be hindering recovery.

  7. #137
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    Week of 4-15-19

    No rowing this week letting the ITB syndrome in my left knee heal up. Manage two mediocre days of lifting...

    Tuesday

    DL
    135 x 10,10
    225 x 10,10
    275 x 10,10
    315 x 10,10

    Bench
    135 x 10
    155 x 6
    185 x 6
    225 x 6,6,6

    Saturday

    Power Clean/Push Press
    135 x 10,10,5,5,5,5,5,5

    Pendlay rows (wide grip)
    185 x 10,10,10,10,10

    Bench
    185 x 10,10,10,8,6

  8. #138
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    Week of 4-22-19

    Total meters rowed: 30,000 (getting back to it), only three training days

    Wednesday

    Row 5K @2:18.7 pace

    Hang Cleans (touch and go reps)
    135 x 10
    155 x 8
    185 x 8,8

    Pendlay rows (wide grip)
    185 x 10,10,10

    Bench
    135 x 5
    155 x 5
    185 x 5
    225 x 5
    245 x 5
    225 x 5
    205 x 5

    Satuday

    Row 10k @2:18.6
    Row 5k @2:17.6

    Bench
    135 x 10,10,10
    155 x 10,10,10,10,10

    Sunday

    Power Cleans (touch and go reps)
    135 x 5
    155 x 5
    185 x 5,5,5,5,5,5,5

    Pendlay rows (wide grip)
    225 x 8,8,8,8

    Row 10k @2:22.7

  9. #139
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    Week of 4-29-19

    Total meters rowed, 40,700

    Monday

    Bench
    135 x 6
    155 x 6
    185 x 6
    205 x 3
    225 x 3
    255 x 3,3,3
    225 x 6
    205 x 10

    Tuesday

    Row 10K @2:18.3 pace

    Wednesday

    Row 2K warm up

    Row 9 x 1 minute intervals on 3 minutes rest

    1st group: Damper on 5; spm restricted to 30: 291,298,298 meters

    2nd group: Damper on 6; spm restricted to 32: 311,308,310 meters

    3rd group: Damper on 6; spm restricted to 34: 308,315,313 meters

    Row 2k cool down

    Saturday

    Row 10K @2:15 pace

    Sunday

    Row 14K @2:17.1 pace

  10. #140
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    Week of 5-6-19

    Total meters rowed: 26,000, work travel for much of the week

    Monday

    Row 3 x 2K pyramid on 5 minutes rest
    1. @2:07.1
    2. @1:59.6
    3. @2:19.9

    Bench
    135 x 10
    155 x 5
    185 x 10,10,10,10,10,10

    Tuesday

    Row 5K @2:11.2

    Power Cleans (touch and go reps)
    135 x 5,5
    185 x 8,8,8,8,5,5

    Pendlay rows (wide grip)
    225 x 10,10,8

    Row 5K @2:18.7

    Saturday

    Row 10K @2:16.7

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