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Thread: T_M's log

  1. #121
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    Week of 12-24-18

    Total meters rowed: 50,684

    After a 10K row on 12-30 lifted a little:

    DL
    135 x 10
    225 x 6
    315 x 5
    405 x 5,5,5

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

  2. #122
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    Week of 12-31-18

    Total meters rowed: 46,044

    Lifting during the week:

    DB Snatches
    80 x 8 Left, 8 right hand
    80 x 8, 8
    100 x 2, 2

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

    Front Squats (first time squatting in about 7-8 weeks...knee injury)
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5

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

  3. #123
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    Week of 1-7-19

    Total meters rowed for the week: 80,000

    One day of lifting:

    Power Cleans (touch and go reps)
    135 x 5,5,5
    155 x 5,5
    185 x 3,3
    205 x 2 (drop and reset from here)
    225 x 3
    245 x 1

    Front Squat
    135 x 5
    155 x 5
    185 x 5
    205 x 3
    225 x 3
    255 x 1
    275 x 1

    Pendlay Row (wide grip)
    255 x 6,6,6

    Realized that I was "racing my training" rows so I dropped the pace a little which allowed me to complete more meters each session.

  4. #124
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    Week of 1-14-19

    Total meters rowed for the week: 60,000

    One day of lifting:

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

    Snatch grip high pulls (from floor)
    155 x 5
    175 x 5,5,5

    Front Squats
    155 x 3
    185 x 3
    225 x 3
    245 x 3,3,3

  5. #125
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    Week of 1-21-19

    Total meters rowed: 50,000
    Five training days:

    Day 1:
    Power Cleans (touch and go reps)
    155 x 5,5,5
    205 x 5,5,5,5

    Hang Power Snatch (touch and go reps)
    95 x 8
    115 x 5
    135 x 5
    145 x 3,3

    Front Squat
    135 x 5
    155 x 5
    185 x 5
    205 x 5

    OHP
    95 x 10,10,10,10

    KB sumo DL/Squat thrust
    106 x 20,20

    Day2: Row 13k @2:18.6/500 meters

    Day3:
    Power Snatch (touch and go reps)
    95 x 5,5,5,5
    115 x 4,4,4,4
    135 x 3 (drop and reset)
    155 x 3,3

    Front Squat
    135 x 5,5,5,5,10,10

    Pendlay Rows
    225 x 8,8,8,8

    Row 10k @2:19/500 meter

    Day4: Row 2 x 10K (@2:19.5 and 2:21.4)

    Day5:
    Power Clean (touch and go reps)
    135 x 10,10,10,10,10

    Front Squat
    135 x 5
    155 x 5
    185 x 5
    225 x 3

    Row 7k @ 2:18.8

  6. #126
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    Week of 1-28-19

    Total meters rowed: 90,000

    Only 1 day of lifting

    Monday: row 2 x 10K both 2:18.6/500 meter pace

    Tuesday:
    Power Cleans
    135 x 5 (touch and go reps)
    155 x 3
    185 x 3
    205 x 3 (drop and reset from here)
    225 x 3,3,5

    Pendlay row superset with OHP
    245 x 8 / 135 x 8
    245 x 7 / 135 x 7
    245 x 6 / 135 x 6

    Row 10K @2:17.5

    Wednesday: Row 13K @2:19.4

    Thursday: off

    Friday: Elliptical x 16 minutes, 200 cals
    Row 10K @2:18.4

    Saturday: Row 10K @2:18.2 and 7K @2:18.4

    Sunday: Row 2x10K @2:17.1 and 2:18.7

  7. #127
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    Week of 2-4-19:

    Total meters rowed: 60,000

    Two lifting days

    Monday:

    Power Clean
    155 x 5
    185 x 3
    205 x 3 (drop and reset from here)
    235 x 3

    Power Snatch (touch and go reps)
    135 x 3,3,3,3,3

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

    row 7K @2:16.8

    Tuesday: off

    Wednesday

    Row 2 x 10K @2:19.4 each

    Thursday: off

    Friday

    Power Cleans
    155 x 5,5
    185 x 3,3
    205 x 3,3
    225 x 3 (drop and reset)
    245 x 1

    Power Snatch
    155 x 3,3,3 (drop and reset reps)

    OHP
    135 x 5
    155 x 5
    165 x 4,3

    Light Back Squats (to 20" box)
    135 x 20,20
    185 x 20,20

    Saturday

    Row 2 x 10K @2:20.4 and 2:24.4

    Sunday

    Row 13K @2:18.4

  8. #128
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    Week of 2-11-19

    Total meters rowed: 61,000; tied DL rep PR; only one day of lifting on four total training days

    Tuesday:

    DL
    135 x 10,10
    225 x 6
    275 x 6
    315 x 5
    365 x 3
    405 x 10 (tied PR set 7 years ago when I turned 50)

    OHP
    135 x 5
    155 x 3
    165 x 3
    175 x 3
    185 x 2

    Row 13K @2:18.3 pace

    Thursday

    Row 2 x 10K @2:20.2 and 2:21.1 pace

    Friday

    Row 15K @2:19.5

    Saturday

    Row 13K @2:19.2

  9. #129
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    Week of 2-18-19:

    Total meters rowed: 50,000 and little lifting

    Got sick mid way through the week and opted to rest since I have work travel this week

    Monday:

    Power Cleans
    135 x 5,5 (touch and go reps)
    155 x 5
    185 x 3
    205 x 3
    225 x 2 (drop and reset reps from here)
    245 x 5

    Hang cleans (T&G reps)
    205 x 5
    215 x 5
    225 x 5
    235 x 5

    Front Squats
    135 x 5
    185 x 5
    225 x 3
    255 x 3
    275 x 3

    Row 10K @2:17.9 pace

    Tuesday

    Row 2 x 10K @2:18.3 and 2:19.2

    Wednesday

    Row 10K @2:19.0

    Bench
    135 x 5,5,5,5,5,5

    Sunday

    Row 10K @2:21.1

    Bench
    135 x 6,6,6,6,6,6

    superset with

    DB Curls
    45 x 6,6,6,6,6,6

    I have not done any bench for over 6 years due to rotator cuff problems. Thought I would ease back into it this week and keep things real light. Will try to incorporate light benching going forward to balance out all the pulling movements I do in rowing and PCs.

  10. #130
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    Week of 2-25-19:

    Total meters rowed: 55,000 meters; three training days during work travel; light benching

    Tuesday:

    Row 10K @2:19.3 pace

    Bench: 135 x 7,7,7,7,7,7

    Row 5K @2:15.4 pace

    Wednesday:

    Row 2 x 10K @2:19.2 and 2:20.4 pace

    Sunday:

    Row 2 x 10K @2:19.9 and 2:19.4 pace

    Rowing in Reno was laborious as it's about 2500 feet higher in elevation than at home. Rowing on Sunday back at normal elevation was a walk in the park.
    Last edited by T_M; 03-05-2019 at 12:23 PM.

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