T_M's log

[T_M]

1-6-18 Saturday

Some steady state aerobic work today, kept rate and pace fairly easy and HR below 80%

Row 1000 strokes on the rower

Early morning fasted state
Row 600 strokes in 31:50
Pace 2:11.7/500 meters
Rate 18.5 spm
Total meters: 7,271

Afternoon

Row 400 strokes in 20:49
Pace 2:09.3/500 meters
Rate 19 spm
Total meters: 4,847

[T_M]

1-8-18 Monday

Row 2K easy warm up in about 8:30

Front Squats
135 x 3
155 x 3
185 x 3
205 x 3
235 x 3
255 x 3
275 x 3
205 x 6

Pendlay Rows
315 x 4

Left bicep felt funny so stopped here

[T_M]

1-9-18 Tuesday


Row 8 x 500 meters on 3 minutes rest
Drag factor set at 143 (damper on 6)
Average rate was 28 spm
1. 1:54.2 (warm up rep)
2. 1:48.8
3. 1:46.7
4. 1:46.8
5. 1:46.7
6. 1:46.2
7. 1:45.9
8. 1:44.9

Could have gone harder but still a decent bit of work

Light fast Deadlifts (conventional)
315 x 12
315 x 10
315 x 10

[T_M]

1-12-18 Friday

Row 1K easy warm up in 4:00

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

Row 100 meter sprints with 3 minutes rest
Max drag approx 212 (damper set on 10)
1. 15.1 seconds, 52 spm (first pull registered 1:45/500 meters)
2. 14.9 seconds, 56 spm (first pull registered 1:44/500 meters)

That was a PR by 2/10s of a second...very happy with this...cut the reps short to savor the victory

Standing OHP
155 x 5
175 x 5
175 x 5
175 x 5

Fin

[T_M]

1-13-18 Saturday


Just rowed an easy 5K in 21:11
Rate 18.5 spm
Pace 2:07.1/500 meters

[T_M]

1-14-18 Sunday

Row 5K in 21:15
pace 2:07.7/500 meters
rate 18 spm

Started really slow thinking I might do a 10K to even a 60 minute row, but aborted that idea about 3K in and decided to rate up quite a bit to get my average pace below 2:08. Kinda wore me out and needed a cool down after

Row 1K cool down in 4:14

[T_M]

1-15-18 Monday

Row 1K in 4:00 warm up

Front Squat
155 x 5
185 x 5
225 x 5
255 x 4
275 x 4

SSB Squats
235 x 8
235 x 8

Row 1K cool down in 4:10

[T_M]

1-16-18 Tuesday

Row 7K in 30:27. Easy ut2 level steady state
Pace 2:10.6/500 meters
Rate 18 spm

DL
155 x 10
245 x 5
315 x 3
385 x 3
405 x 3
405 x 3

Kind of a half hearted effort...prob take Wednesday off

[T_M]

1-18-18 Thursday


Row 2K in 8:20 easy warm up

Power cleans (touch and go reps)
155 x 5
205 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

OHP
155 x 5
175 x 3
155 x 5

Row 1K slow cool down

Felt some pain in my left shoulder on the 175, so did the back on set with 155 and quit there

[T_M]

1-19-18 Friday

Row 5K in 21:13
Pace 2:07.4/500 meters
Rate 19 spm

1K cool down

1-20-18 Saturday


Early morning fasted row

Row 5K in 21:19
Pace 2:08.1/500 meters
Rate 19 spm

1K cool down

1-21-18 Sunday

2K warm up in 8:13

Front Squats
155 x 5
205 x 5
235 x 3
265 x 3
295 x 1
315 x 1

HBBS
225 x 10