A New Training Thread

[atklein90]

Sunday May 15

L4 - 180, 180, 180, 180, 180, 180

Warmup - 5min - 1,297m

1:35 ref pace
14.2mps actual
39 strokes over target
217m over target
15,889 actual meters

Cooldown - 5min - 1,255m

Ending bodyweight: 215.5

[wjschmidt2]

Keep up the great training routine. The more you row the better you will become! Back in 2004 when I first started erging I couldn't break 7 min for the 2k despite being in top shape (I scored a perfect score for the Marine Corps physical fitness test (PFT)). Now, after a few years of regular erg training I am crushing the 7 min barrier.

Bill

[atklein90]

Monday May 16

L3 - EASY 35min

r20
8,913 meters
12.73mps overall
1:57.8 average pace

Following the erg, I went to the gym:

Superset #1
Single Leg Box Squat: 3x12, 10lbs
Single Leg RDL: 3x12, 25lbs
Kettlebell Swings: 3x12
Wallball: 3x12, 20lbs ball
Bodyrow: 3x12

Superset #2
Powercleans: 3x8, 135lbs
Pullups: 3x10

Deadlifts: 225x10, 275x8, 295x6

Superset #3
BB Curls: 2x8, 95lbs
Rev Grip Pullups: 2x8

Ending Bodyweight: 215.0

[atklein90]

Tuesday May 17

L2 - 3K, 2.5K, 2K

1500m warmup

3K, r27, 1:44.4, ending HR 154
2.5K, r28, 1:44.3, ending HR 157
2K, r27, 1:44.2, ending HR 157

Overall average = 1:44.3, r27

I was really trying to keep the rate down on this today. It felt better than last time I did it. I know the pace is pretty slow, but my focus was more on rate than pace today....

Ending bodyweight: 214.0

[atklein90]

Keep up the great training routine. The more you row the better you will become! Back in 2004 when I first started erging I couldn't break 7 min for the 2k despite being in top shape (I scored a perfect score for the Marine Corps physical fitness test (PFT)). Now, after a few years of regular erg training I am crushing the 7 min barrier.

Bill

Thanks Bill. Consistency definitely seems to be key....I do like doing more light meters, which I've been trying to mix a day in per week (for the past two weeks) as I seem to be more fresh at the end of the week. Hopefully if I can keep the meters up over the summer!

[atklein90]

Wednesday May 18

No erg this morning, but:

25 minutes core and stretching warmup at home, then went to the gym

Chest:
Circuit
DB Bench Press, lying on Physio Ball: 3x12, 85lbs Dumbells
DB Fly, lying on ball: 3x12, 50lbs dumbells
Pushups, feet on ball, hands on ground: 3x12

Cable Pressout with core twist: 2x12, 70lbs

Shoulders:
Circuit
DB Arnold Press, sitting on ball: 3x10, 40lbs db
DB Lateral Raise: 3x12, 25lbs db
DB Upright Row: 3x12, 25lbs db

Barbell Thrusters: 3x8, 95lbs

Triceps:
Circuit
Pushups, hands on ground, feet on ball, tuck ball between each rep: 3x12
Pushups, hands on ball, feet on bench: 3x12
DB Extensions, lying on ball: 3x12, 25lbs dumbbells

Finished with 10 minutes of core work and 10 minutes of stretching.

Ending bodyweight: 215.0

[atklein90]

Thursday May 19

L3 - 2x20', 2min rest

5 Min warmup - 1,301m

1) 20', 1:50.9, r24, 11.3mps, ending HR=138
2) 20', 1:50.6, r24, 11.3mps, ending HR=144

Overall average = 1:50.6

Overall this felt pretty good today. I really need to get my eating back in order though....lots of stomach pain this morning during the erg.

Ending bodyweight: 216.0

[atklein90]

Friday May 20

L4 - 180, 180

2 min warmup - 516m

1:35 ref pace
5,294 total meters
14.4 mps

Had to cut this short as I had an early meeting and needed to go to the gym too:

Superset:
Split squat: 3x10, 50lbs
L-Pullups: 3x12

Superset:
Assisted Pistols: 2x10
Bentover BB Rows: 3x12

Superset:
Straight Leg Deadlifts: 3x10, 215lbs
Bodyrow: 3x12

Superset:
Pulldowns: 3x12
Straight Arm Pulldowns: 3x12

Ending bodyweight: 214.5

[atklein90]

Saturday May 21

No erg, just went to the gym:

10 minutes core work for warmup

Superset (continued warmup)
Powercleans: 3x6 - 135lbs
Knees to Elbows: 3x8
Burpees: 3x10
Kettlebell Swings: 3x12, 52lbs
No rest between any sets - total time: 11:11

Chest:
Bench Press: 135x15, 205x12, 215x8, 225x6, 235x4
Incline DB Press: 3x10, 75lbs
Incline DB Fly: 2x12, 50lbs

Shoulders:
DB Military Press (seated): 3x10, 50lbs
DB Upright Row: 3x12: 35lbs

Triceps/Biceps:
Skull crushers/DB Curl: 3x12, 100lbs/ 3x12, 35lbs
Overhead French Press/DB Hammer Curl: 2x12, 80lbs/ 2x12, 30lbs
Pushdowns/Cable curl: 2x15, 160lbs/ 2x15, 80lbs

Ending bodyweight: 214.0

[atklein90]

Sunday May 22

L4 - 168, 172, 168, 172, 168, 172

4 min warmup - 1,023m

1:35 ref pace
15.5 actual mps (15.09 target)
1:55.5 overall pace
15,679 actual meters

2 min cooldown - 511m

I decided to drop back down and lower the stroke rate again. I think I'm going to stick with the lower rates for a few weeks into the summer.

Ending bodyweight: 213.0

[atklein90]

Monday May 23

L3 - EASY 30 minutes

3 Min Warmup - 732m

30min, r20, 1:56.0 pace - 7,758m

Then I went to the gym:

Superset:
Single Leg Box Squat: 3x12, 10lbs
Single Leg RDL: 3x12, 25lbs
Single Arm Kettlebell Swing: 3x12
Wallball: 3x12, 20lbs
Bodyrow: 3x12
Bentover DB Lateral Raise: 3x12, 25lbs

Powercleans: 3x8, 145lbs

DB Curl: 35x12, 40x10, 45x8
Incline DB Curl: 3x12, 25lbs

Ending Bodyweight: 214.0

[atklein90]

Tuesday May 24

L4 - 10min r16, 10min r18

Warmup - 4min - 1,036m

10min r16, 1:55.7, 16.2mps
10min r18, 1:51.9, 14.9mps

Cooldown - 4min - 1,020m

Quick erg workout this morning, then off to the gym:

Chest:
Superset
DB Press, lying on ball: 90lbs DBs, 12, 11, 10
DB Fly, lying on ball: 50lbs DBs, 12, 12, 10
Cable Core Twist Press Out: 70lbs, 12, 12, 12
Cable Fly: 3x12, 70lbs

Shoulders
Superset
DB Arnold Press, sitting on ball: 3x10, 40lbs
DB Side Raise: 3x10, 27lbs
DB Upright Row: 3x10, 27lbs
BB Thrusters: 3x6, 95lbs

Triceps:
Pushup, feet on ball, hands on floor, tuck ball between reps: 3x10
DB Extension, lying on ball: 3x12, 27lbs

Finished with 10 minutes of core work

Ending Bodyweight: 214.0

Due to the upcoming holiday weekend and going out of town, I had to hit the gym today. Normally this would have been a longer erg workout and no gym. But, I'll get the longer erg in tomorrow, then go to the gym again Thursday and Friday before getting 3 days rest from Saturday-Monday.

[atklein90]

Cool idea for an L3. I've done the 15x3'/1'r at a 2K plus 8 split and found it to be a killer.

I guess your pace for the workout you did today was about a 2K plus 15 or so for you? The negative splits looked pretty aggressive. I bet if you kept that up through the last 2K, you'd have been driving pretty hard.

OK, I tried this workout today....No way I could do it at 2K+8! See next post...but, thanks for the idea! I did like the workout. Maybe next time I could bring the splits down a bit...

[atklein90]

Wednesday May 25

L3 - 15x3'/1'r

warmup - 4min - 1,081m

Work pieces - 1:45.8 overall average, r28
12,761 work meters
2,428 rest meters

Overall this was a pretty tough workout. I was able to keep the rate down at 25-27 for the first 10 pieces, then it started to creep up...hit r30 on the 13th and 15th piece. I liked the workout, but was definitely pretty tough. Good chance to improve next time I try it though.

Ending bodyweight: 213.0

[atklein90]

Thursday May 26

Easy 5K - r24, 1:52.5

After the erg, I went to the gym:

Legs:
Split Squat: 3x10, 50lbs
Front Squat: 2x10, 135lbs
Stiff Leg Deadlifts: 3x10, 205lbs

Back:
L-Pullups: 15, 12, 10
Pulldowns: 3x10, 180lbs
Straight Arm Pulldowns: 3x12, 75lbs
Renegade Row: 2x24, 25lbs DB

Ending Bodyweights: 214.0