A New Training Thread

[atklein90]

Great job on the 2k.

From my understanding of the WP, the focus is the L1 sessions. I'd have to agree with Henry about extending the L2 stuff. Quality over quantity.

-Neil

Thanks Neil. Focus on L1 sessions may very well be the answer. Especially 4x1k for me....depending on how my legs feel in the morning tomorrow, I may do a 500m trial. But I did legs this morning at the gym, so they may be too sore to try to go all out....the shorter L1 distances seem to be easier for me than the longer ones, at least when doing workouts.

[atklein90]

Do you have any interest in heavy powerlifting? You do a lot of weight training but unless I'm not mistaken you don't do a lot of heavy squats, deads, powercleans. If I'm right, maybe that would give you some additional top end strength that could help the erg power. Good luck, looking forward to seeing the new plan!

I've tried to stay away from heavy equate lately, only because I have lower back issues. I'm still doing deeds and straight leg deeds, but not very heavy (they don't seem to bother my back too much). I haven't done any power cleans in a while, but that may be a good thought too!

I think I'll try to adjust my weight sessions a bit for the next few weeks and see how it feels.

[atklein90]

Saturday April 23

No time trial today. Bad storms last night, knocked out the power and I ended up having to deal with the dog, and other issues all night, so didn't really have time this morning before I went to the gym. Besides, my legs are pretty tired after yesterdays workout, so probably wouldn't have been the best idea. Maybe on Monday, in replace of my normal L1 workout. I still need to try to get a 1K, and 500 time trial in before the end of the month. I'd like to get a 30 minute trial in too, but I guess I'll have to wait to see how I feel this week. Long L4 tomorrow.

Gym:

Core: 20 minutes

Superset: (no rest at all)
Powercleans: 3x6, 115
Toes to Bar: 3x10
Single Arm Kettlebell Swings: 3x12

Chest: (My right should has been bugging me since last Saturday. Not sure if it's the rotator or what, but I stayed a little light on stuff today because of it)
Bench Press: 135x15, 185x12, 195x10, 205x8
Incline DB Press: 3x10, 70
Incline DB Fly: 2x12, 40

Shoulders:
Superset:
Standing DB Military: 35x10, 37x10, 40x10, 42x10
DB Side Lateral Raise: 4x10, 20lbs

Triceps/Biceps:
Skull Crusher superset w/DB Curl: 3x10, 100lbs/ 3x12, 35lbs
Overhead DB Extension superset w/DB Hammer Curl: 3x10, 25lbs/3x10, 30lbs
Pushdowns superset w/Rope curls: 3x15, 160lbs/3x15, 70lbs

Ending Bodyweight: 214.0

[atklein90]

Sunday April 24

L4 - 70min - 180, 180, 184, 188, 184, 188, 180

5 min warmup - 1,311meters

14.1actual mps
1:53.4/500 actual pace
18,514 actual meters

5 min cooldown - 1,232meters

Should have been 14.2mps today overall. Slightly under. The workout felt tough, but good. I thought for sure I would hit the targeted mps as all of the intervals were at or below the target. Overall, it came out to 29 extra strokes, and 287 extra meters over the target.

Ending Bodyweight: 213.5lbs (hopefully I will be able to control myself around the Easter junkfood today so I don't end up at 217 tomorrow morning!)

[atklein90]

Monday April 25

L1

Warmup - 1500m

1K - 1:39.8, r31
900 - 1:38.7, r31
800 - 1:37.6, r32
700 - 1:36.6, r33
600 - 1:35.9, r33
500 - 1:34.9, r34
400 - 1:33.9, r34
300 - 1:32.8, r34
200 - 1:31.5, r34
100 - 1:30.5, r37

Overall average: 1:36.8

100m (45sec) rest between each interval

Cooldown - 1000m

Following the erg, I went to the gym:

Legs:
Superset:
Single Leg Box Sqaut: 3x12, 10lbs
Single Leg RDL: 3x12, 27.5lbs
Single Arm Kettlebell Swing: 3x12
Wallball: 3x12, 20lbs

Back:
Superset:
Powercleans: 3x5, 135lbs
Pullups: 3x10
Bentover DB Lateral Raise: 3x10, 27.5lbs

Deadlifts: 225x10, 275x8, 295x6, 315x4

Biceps:
Superset:
Reverse Pullup: 2x12 (actually a back exercise)
BB Curl: 2x8, 95lbs
DB Hammer Curl: 2x10, 27.5lbs

Ending Bodyweight: 215.5 (not as bad as I thought it would be, but I definitely ate WAY too much yesterday at my inlaws Easter dinner).

Overall a decent workout. I didn't push the erg as hard as I could have as I just wasn't sure how it would go with such limited rest. I liked the workout though...5500 total meters of work...

[Bob S.]

1K - 1:39.8, r31
900 - 1:38.7, r31
800 - 1:37.6, r32
700 - 1:36.6, r33
600 - 1:35.9, r33
500 - 1:34.9, r34
400 - 1:33.9, r34
300 - 1:32.8, r34
200 - 1:31.5, r34
100 - 1:30.5, r37

Great progression of decreasing pace! It would give close to a straight line graph. This means that your real output, as would be measured by watts, would show an increasing increase.

[atklein90]

Thursday April 26

L3:

1000m warmup

5K (1:50.0), 24spm, ending HR=134
4K (1:49.6), 24spm, ending HR=134
3K (1:48.9), 25spm, ending HR=137

2 minute passive rest between reps

1000m cooldown

Overall this felt pretty good. I think I benefited a bit from not going quite so hard yesterday, not knowing how that workout would go. So today I felt a little more refreshed than I have recently.

I passed the 3.0Million meter mark for the season/year today. Definitely happy with that as that was my other goal for the year!

Ending Bodyweight: 215.0

[atklein90]

Thursday April 28

L2 - 5x1500

1500m warmup

1) 1:40.0, r32, HR=157
2) 1:39.6, r31, HR=160
3) 1:39.2, r31, HR=164
4) 1:38.7, r32, HR=167
5) 1:38.2, r32, HR=169

Overall average = 1:39.2

Cooldown = 500m

Overall, this was a 0.5 second improvement over the last time I did this workout, so I'm pretty happy with the continued progression. I also tried to keep my stroke rate down a little bit, which kind of came through on the second and third rep. Knowing that the end of the ranking year is coming up, I'm stuggling to keep motivated (I have this thought in the back of my head that I have a whole year to try to get to 6:15, so why rush!). Hopefully I can continue to keep this up for another month or so and can get to the goal....

Ending bodyweight: 214.0

[atklein90]

Friday April 29

L4 -

Warmup - 1,032m

10'r16 - 1:56.5, 2,575m
10'r18 - 1:53.6, 2,641m

Pretty uneventful day on the erg. Late night last night as we attended a benefit for the Red Cross and heard Nando Parrado speak. Talk about an engaging speaker....much better than the movie. But, that lead to sleeping in a bit too long this morning...

Following the erg, I went to the gym:

Legs:
Split Squat: 3x10, 50lbs
Straight Leg Deadlift: 3x10, 215lbs
Squat: 3x10, 135lbs (really light, but slow, deep reps)
Kettlebell Swings: 3x12

Back:
Bentover BB Row: 3x10, 135lbs
L-Pullup: 3x10
Pulldowns: 5x10, 175lbs
Straight Arm Pulldowns: 2x12, 75lbs

Ending Bodyweight: 214.0

[atklein90]

Saturday April 30

No erg today, just went to the gym:

20min warmup - core exercises

Superset:
Power Cleans: 4x5, 135lbs
Knees to Elbows: 4x8
Single Arm Kettlebell Swings: 4x12
(No rest between any sets)

Chest:
Bench Press: 135x15, 185x12, 195x10, 205x8, 215x6
Incline DB Press: 3x10, 70lbs
Incline DB Fly: 2x12, 45lbs
Cable Fly: 2x12, 60lbs

Shoulders:
Standing DB Military Press: 3x10, 40lbs
DB Upright Row: 3x10, 35lbs

Triceps/Biceps:
Skull Crusher/DB Curl: 3x12(100lbs)/3x12(35lbs)
Pushdowns/Cable Curl: 3x12(170lbs)/3x12(100lbs)
Dips: 1x12 (this really hurt my shoulder)
DB Hammer Curl: 45lbs/40lbs/35lbs - 6 reps each, no rest

Ending Bodyweight: 216.0
Tomorrow I'm going to get strict on the Paleo diet and see if I can get my bodyfat back down and build a little more muscle. I'm sitting right around 9 or 10% bodyfat right now, which definitely isn't bad, but based on some of the junk I've been eating lately, I think I can get it down a lot lower...

[atklein90]

Sunday May 1

L4 - 184, 188, 184, 188, 184, 188, 180

Warmup=4min: 1034m

1:36ref pace
14.1 mps target
14.21 mps actual
233 meters over target, 6 strokes over target

Total Meters = 18,512

Cooldown=4 min: 1016m

Ending bodyweight: 214.0

[atklein90]

Monday May 2

L1 - 1K minus 100 (45 second rest between each)

1K - 1:39.4, r31
900 - 1:38.6, r32
800 - 1:37.7, r33
700 - 1:36.8, r33
600 - 1:35.7, r34
500 - 1:34.7, r34
400 - 1:33.6, r34
300 - 1:32.5, r36
200 - 1:31.8, r34
100 - 1:28.0, r37

Overall average = 1:36.6

I did this same workout last week and averaged 1:36.8. I felt pretty tired today and was rushed to get it in, but overall, it felt pretty good.

Following the erg, I went to the gym:

Legs:
Superset
Single Leg Box Squat: 3x12, 10lbs
Single Leg RDL: 3x12, 25lbs
Single Arm Kettlebell Swing: 3x12
Wallball: 3x12, 20lbs

Back:
Superset
Powercleans: 3x5, 135
Pullups: 3x10
Bodyrow: 3x10
Bentover Side Lateral Raise: 3x10, 25lbs

Deadlifts: 225x10, 275x8, 295x6, 315x4

Ending Bodyweight: 214.5

[atklein90]

Tuesday May 3

Easy 5K r22 - 1:54.5ave

20 Mins Core work

Off to work early today, so very limited workout. Nice to get in an easy 5K though....

[atklein90]

Wednesday May 4

No erg today...

Warmed up at home with 25 mins of core work, then off to the gym

Chest:
Superset
DB press lying on ball (3x15), 80 lbs
DB fly lying on ball: 3x12, 50 lbs
Single arm cable press with core twist: 3x12, 60lbs
Cable fly: 3x12, 60lbs

Shoulders
Superset
DB press, sitting on ball 3x12, 40 lbs
DB side lateral raise 3x12, 25 lbs
DB upright row 3x12, 25 lbs

Triceps
Superset
Pushups hands on ball, feet on bench 3x20
Pushups feet on ball, hands on floor 3x10
DB extensions, lying on ball 3x12, 25lbs

Core work, 15 minutes

Ending bodyweight: 215.0

[atklein90]

Thursday May 5

L3 - 3K, 2.5K, 2K

2K warmup = 7:10

3K, r29, 1:44.5 HR=153
2.5K, r31, 1:44.2, HR=157
2K, r31, 1:43.0, HR=160

Overall, this workout felt horrible! I had absolutely no energy. My intention was to keep the rate down and see how the workout went. I went out the first 1000m of the 3K at a rate of 26 with a 1:41 average, then completely fell apart. Even though I haven't put in that many meters per week, it really feels like I've crept into the overtraining world somehow. Oddly, I've done very little on the erg since Monday so I thought I'd be feeling pretty good today. Unless I feel dramatically better next week, I may back off a bit and focus on L4s and L3s for a while until I feel better. I'm scheduled to do a 40minute L4 tomorrow, then off the erg on Saturday. We'll see how I feel on Sunday/Monday and that may determine what I do for the next few weeks...

Ending Bodyweight: 214.0