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Thread: T_M's log

  1. #141
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    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)

  2. #142
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    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

  3. #143
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    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

  4. #144
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    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.

  5. #145
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    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

  6. #146
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    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

  7. #147
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    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.

  8. #148
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    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

  9. #149
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    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

  10. #150
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    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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