T_M's log

[T_M]

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)

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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

[T_M]

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.

[T_M]

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

[T_M]

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

[T_M]

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