Wednesday, 2 October 2019

Oct 2nd

I've been sick for about a week now - a bit of a chest infection but it has gone more into my head now. Feeling seriously lethargic and weak. Slept all afternoon today.


Oct 1st 

Risked training - 1st session of Squatober

A. Squat x 7, 8, 9 reps @ 65%1rm (working off 155kg) 100kg
B. Barbell Press 4 x 5 40,50,50,50kg
C. DB RDL 4 x 8 25kg DBs


Sep 30th

Sick all weekend, stayed in, didn't train

Fri 27th 

Tried some squats but still feeling this cold / flu

4 x 6 100kg - felt ok
Squatting in socks and to a box right now. Feeling strong apart from the cold.


Wed 25th

Row 10k r 18






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Tue 24th

Row 3 x 1000m; 3min rest



Mon 23rd

30 r 20

7089m


Sun 22nd 

Rowing Wod Seminar


Fri 20th 

3 x 750m; 3min rest
1) 1'39.4
2)1'39.6
3) 1'39.2


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Tuesday, 17 September 2019

Tue 17th Sep

left patellar tendon is sore / inflamed - not sure from what, maybe the extra BJJ? The rowing? Increased intensity / volume in squats or the barbell split squats? I don't think I would blame the squats - maybe split squats or bjj?

I'm doing yoga a in the morning consistently 20-30mins.

Mon 16th 

10pm (!) Row 30r20
7707m - HR was up but felt like I had a bit more in the tank
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Sun 15th 

Paul Schreiner seminar (gi), just some guard retention stuff, I didn't roll at the end.


Sat 14th 

SDSC -

A. Squats 5 x 8 (socks only and onto box) 90kg, felt good
B. DB Row 4 x 5/5. 32.5kg dbs - left finger is v sore, hard to hold onto db
C. Kneeling Tap Bar Press 4 x 8 30kg
D. DB Curls 3 x 12 12.5kg

tried DB RDLs but had to give up due to left hand / grip hurting


Fri 13th 

AM - Paul Schreiner Seminar

I met Christian and went. I wasn't going to go. Did good front headlock stuff and I did 2 rolls at the end. I got to inside senkaku against Christian and my left leg let me know it was there. I rolled with Fox and he got me in a single leg x with a scoop grip on my left knee and I had to go with it - forced internal rotation, I got out of jail! I was a little tender afterwards but all ok!


PM - SDSC

A. Barbell Split Squat with chains 4 x 8 worked up to 70kg w chains

Thu 12th

Row 10 x 250m; 2min rest
high DF , felt good here


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Friday, 30 August 2019

Fri 30th

AM - Yoga flow 30mins

4PM -

A1. Trap Bar Hinge DL 5 x 8 - 80,80,90,90,90 - left hadn't was the limiting factor, middle finger is v sore, from rowing but feels like bjj hands
A2. Bench 5 x 8 50,55,55,55,55 (left shoulder felt better as the sets went by)
B1. Pullups 4 x 5
B2. KB 1/2 kneeling shoulder press 4 x 12/12 10,10,12,12kg
B3. Lateral Lunge 4 x 10/10 (bw - knee felt ok doing these) 

 7pm

 Row 12 x 40 sec (power strokes) 
Thu 29th 

 Row 4 x 750m; 4min rest 
1) @ 1:45.9
2) @ 1:44.1
3) @ 1:41.7
4) @ 1:39.0

 then 

 3 x 1000m; 5min rest on skierg 
Wed 28th 

 Noon - JB Workout 

 A1. Box Squat 5 x 8 70kg (in socks) 
A2. Chins 5 x 8 
B1. Incline DB Row 5 x 10 15kg dbs
B2. Incline Bench 5 x 12 15kg dbs 
B3. DB Split Squat 5 x 10/10 10kg dbs 
C1. single leg dl row 2 x 12/12 
C2. calf raise 2 x 15

 Evening - 
9k Row (trying to keep HR under 160) - 38'57.3
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Wednesday, 28 August 2019

Tue 27th 

3 x 1500m; 5min rest

1) @ 1'50.6 r 26
2) @ 1'46.8 r 27
3) @ 1'45.1 r 31

The last round was tough, the mind games were real! Pace was consistent for the 1500m in fairness...



 AM- Did a 30min yoga flow 

 The knee was a bit cranky when I woke up but more mid / patellar tendon and not really lateral ligament. 
Mon 26th

Stretched AM again, I am being fairly consistent with this but have fallen off the GMB stuff - maybe need this for more stability work (although the warrior poses might cover this in the yoga stuff).

PM - 30r20 - 7672m / 1'57.3



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Sat 24th 

Split Squats w chains 4 x 10(l) / 8 (r)

40kg + heavy chains

Fri 23rd 

Row 10 x 400m; 2min rest - BRUTAL!!!


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Friday, 23 August 2019

Thu 22nd 

Did some yoga flows and some GMB stuff in the morning , felt exhausted.

Did some light drills with Ciaran - I did nothing really to compromise the knee. I got him to put a single leg x on (when I was standing) and look to put some internal rotation pressure on my left leg - nothing sudden, just testing the waters a little bit.

Wed 21st 

3 x 2000m; 4 min rest

1) 2:00 @ 22sm
2) 1:57 @ 24sm
3) 1:54 @ 26sm


Tue 20th

AM -
1250m / 5min rest / 500m / 3min rest / 250m




PM -
I jumped in on the Team Tuesday workout
10k team workout (rowing blind) 6-7 1min efforts

then

4 x 10/8 barbell split squat 50 kgs


Mon 19th 

Row 30 r 18

7191m / 2:05 avg


Sat 17th 

1000m checkpoint

3:18.8 - did the first 800 at 2k pace and then tightened the screw for the last 200m (I thought I would make up more time, only about 2 sec). Felt ok, I was tired going in and maybe held off a little but have more in the tank


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Tuesday, 13 August 2019

Mon 12th Aug 

Row 30r20 (looking to keep it below 2:00)




Later in the day did 3 rounds of...
Neutral Grip chins x 8
Lat Raise 7kgs x 15
Facepulls
Tricep Kickbacks x 10 10kgs


Sat 10th

A. Barbell Split Squat 4 x 10/8 (l/R) 50kg - knee felt ok
B. Hip Thursters with green band

Fri 9th 

3 x 1000m/ 5min rest
* wasn't really focusing properly and did the first set too hard

3 x 1000m/ 5min rest
1) 3:21.4
2) 3:33.3
3) 3:33.5

 Thu 8th 

12 x min row / 2min rest (4mins even 3rd round)
Negative splits throughout ( 1:47.5 -> 1:38.3)

Wed 7th 

8 x 500m/ 2min rest
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