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05-20-2019, 11:26 AM
#141
Week of 5-13-19
Total meters rowed: 52,000. Better consistency this week
Monday:
Row 10K @2:16.2
Bench
135 x 5
155 x 5
185 x 5
225 x 8,8,8
205 x 8
Tuesday
Row 10K @2:16.8
Pendlay rows (wide grip-middle finger on ring)
205 x 8,8,8,8,8
315 x 2
Thursday
Row 10K @2:17.2
Friday
Row 10K @2:15.2
Sunday
Morning:
Row 10K @2:17.0
Afternoon:
Power Cleans
135 x 5 (Touch and go reps)
155 x 5
185 x 5
205 x 3
225 x 3,3,3,3,3 (touch, pause and go reps)
Pendaly row (wide grip)
245 x 8,8,6,6
Bench
135 x 10
155 x 6
185 x 6
225 x 6,6
185 x 8
Row 2K @2:16.3 (meant to do 5K but feeling hungry)
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05-28-2019, 11:19 AM
#142
Week of 5-20-19
Total meters rowed, 51,000
Monday
Row 10K @2:15.2 pace
Wednesday
Row 10K @2:15.5
Bench
135 x 5
155 x 5
185 x 5
225 x 3
255 x 2
275 x 1 (just curious)
255 x 4
225 x 8
Thursday
Power Cleans
155 x 3,3,3 (touch and go reps)
185 x 3
205 x 3
225 x 3,3,3 (drop and reset reps)
Pendlay rows (wide grip)
225 x 10,10,10
Kb Snatch
50 x 10, 8 each hand
Row 5K easy
Saturday
Row 10K @2:15.7 +1K cool down (early morning)
Later Row 5K @2:15.0
Bench
135 x 10
165 x 10
205 x 10,10
Sunday
Row 10K @2:16.0
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06-03-2019, 11:19 AM
#143
Week of 5-27-19
Total meters rowed, 31,000. Light training week
Tuesday
Row 10K @2:14.3
1K cool down
Bench
135 x 10
155 x 10
205 x 10
225 x 9
205 x 8
Saturday
Early morning Row 10K @2:17.8
Afternoon Row 10K @2:16.2
Bench
135 x 10
165 x 8
205 x 8
235 x 7
205 x 8
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06-24-2019, 11:14 AM
#144
Week of 6-3-19 to present
Chronic tendon and soft tissue inflammation in my left knee kept me off the rower and I tried to give a serious effort of recovery by limiting all sorts of training altogether. Got a cortisone shot from my ortho so I could at least ride the beach cruisers while on vacation last week and started some minimal training. Will stay off the rower for the next few weeks as that repetitive motion seems to be the culprit of the inflammation. Here's what I did the last couple of weeks:
6-11-19 Tuesday:
Power cleans (touch and go reps)
135 x 5,5,5
155 x 5,5,5
185 x 5,5,5
Hang Cleans
205 x 5,5,5
Bench
135 x 10
185 x 10
225 x 10
185 x 12
Ring Row (feet on bench horizontal)
10,10
6-15-19 Saturday
KB Swings 70 lbs x 30,25,20,20
alternate with:
Push ups 20,20,15,10
6-17-19 Monday
KB Swings 70 lbs x 30,25
Push ups: 20,15
DB hang clean/press: 40 lbs each x 15,8
rotate between each movement
6-23-19 Sunday
Power cleans (touch and go reps)
135 x 5,5
155 x 5,5
185 x 5,5,5
205 x 3,3,3
Pendlay rows (wide grip)
205 x 10,10,8,8
Bench
135 x 10
155 x 10
185 x 6
205 x 6,5
KB Swings
88lbs x 20,20,15
Last edited by T_M; 06-24-2019 at 01:20 PM.
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06-26-2019, 11:52 AM
#145
6-25-19 Tuesday
Thought I would test the knee out a little
Front Squats
95 x 10
135 x 10
155 x 10
185 x 5
205 x 3
225 x 3
DL
225 x 20,20
OHP
135 x 6,6,6,6
weak and out of shape
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07-01-2019, 11:15 AM
#146
6-28-19 Friday
Slow run 1.8 miles
Bench
135 x 10
185 x 6
225 x 4,4,4,4,4,4
Apparently I can't row or run for cardio now. The easy slow jog created considerable pain and swelling in my left knee the next day. Have an appointment with my ortho in a couple of weeks to discuss possible surgical option of removing patellar bone spurs causing inflammation.
Tried some easy lifting Sunday that didn't require much knee flexion...
6-30-19 Sunday
Hang Cleans (touch and go reps)
135 x 10,10,10,10,10
Bench
135 x 10
155 x 10
185 x 10
205 x 10
225 x 8 goal was 10, should've rested another two minutes
Pendlay Rows (wide grip)
225 x 6,6,6,6
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07-04-2019, 12:18 PM
#147
7-3-19 Wednesday
Row 5K @2:18.3
Bench
135 x 10
185 x 10
225 x 10
205 x 10
Ring Rows (horizontal feet on bench)
10,10,10,8
Ok I lied about not rowing anymore. Changed my stroke so that I only compressed my knee to about 90 degrees and got through an easy 5K without consequence.
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07-10-2019, 11:15 AM
#148
7-9-19 Tuesday
Row 5K @2:18.3
SSB squats to 20" box
135 x 20,20
185 x 15
205 x 10
Bench
135 x 10
155 x 8
185 x 6
205 x 6
225 x 6,6,6
7-7-19 Sunday
Row 2 x 5K @2:19.2 and 2:17.9
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07-13-2019, 07:14 PM
#149
7-13-19 Saturday
Row 2 x 5K @2:17.2 and 2:16.4 respectively
Hang Cleans (touch and go reps)
135 x 5,5
155 x 5
185 x 5
205 x 3
225 x 2
235 x 1,1,1
DB Snatch (left hand, right hand)
90 x 3,3
90 x 3,3
Pendlay rows (wide grip)
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5
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07-16-2019, 10:22 AM
#150
7-14-19 Sunday
Row 2 x 5k @2:16.9 and 2:17.6
7-15-19 Monday
Row 5k @2:14.1
Bench
135 x 10
155 x 5
185 x 4
225 x 4
255 x 4
235 x 6
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