3/1/15 (?)
5 min. warmup
FSQ: 195 x 10c
RDL: 255 x 11c
flye: 160 x 11c
press: 220 x 10c
pulldown: 160 x 12c
pullover: 85 x 10c
bb seated MP: 90 x 11c
bb curl: 80 x 8e
tricep pressdown: 100/90 x 5e/3e
3/6/15
afternoon...
rowing erg:
5 min. warmup
1500m piece - 5:19.9 (two pauses for breath!)
[I got a Class C Concept II erg from a coworker/friend for an AMAZING price. I intend to use it regularly.]
evening...
leg press: 270 x 10e
Smith FSQ: 190 x 5e
cable flye: 120 x 9c
T-row: 125 x 8e
db press: 140 x 9e
cable pulldown: 150 x 9c
tricep cable press: 70 x 10c
bicep bb curl: 75 x 8e
[This was after a team dinner, and coming off days of feeling "not quite right". Eff it. Had to do something.]
3/10/15
5 min, warmup, stretching, motions
leg press: 270 x 15e
FSQ: 215 x 8c
RDL: 245 x 9e (?)
flye: 170 x 10e
press: 220 x 8e (?)
cable pulldown: 170 x 12e (?)
db seated MP: 100 x 9c
tricep cable pressdown:
bb curl: 80 x 7e
[Can't find my note paper from this workout, working from memory.]
3/12/15
erg rowing:
3.5 minute warmup
2 min. stretching
1500m piece - 5:16.8 (with three pauses for breath!!)
90 sec. pulse check, walkabout
5:16 cooldown row
[Three seconds faster than last time, and I'm intent on restoring my aerobic capacity. Oh, and I will be using squats to nurse my fragile left knee back to health, too. Stay tuned.]
Showing posts with label rowing. Show all posts
Showing posts with label rowing. Show all posts
Friday, March 13, 2015
Monday, January 26, 2015
HIT Basic - week 4 - Good workout! Hurray for rowing!
Monday, 26 January 2015
230 lbs., 15 min + 30 min.
well hydrated; focused; steady, tight form
[I made a serious effort to maintain a 3-1-4-0 cadence on all repetitions (as in, 3 seconds concentric, 1 second static, 4 seconds eccentric, and smooth turnaround, though it just dawned on me that I should have made it a 3-1-4-1 cadence. God willing, I'll do that next time and on Friday, though Wednesday will be a NqTF (Not quite To Failure) workout.]
warmup: elliptical machine, stretching-ish, motions
leg curl: 100 lbs. x 10c
leg extension: 100 x 12c
leg press: 225 x 15c
calf raise: 230 x 12c
Hammer press: 200 x 11e
Pendlay row: 125 x 9c
pullover: 90 x 8c
cable curl (rope handle): 70 x 11e
Nautilus MP: 80 (?) x 10c
[Was not really sure what the plates amounted to, but in the right ballpark it felt like 80 lbs.]
farmer carry: 85/85 x 81 steps
tricep cable extension (rope handle): 70 x 10e
A very good workout this evening. More controlled than last workout, though actually stronger in some exercises.
Today was also my first day as an assistant rowing coach at my old high school. I'll be helping with the middle schoolers. We did a baseline fitness assessment today, involving a circuit of a flexibility test, a timed run, jumpies, burpees, and planking. Some students remarked, with shock, "You're so quick! You're so flexible!" Funny to think that I'm in better shape than a bunch of healthy, young people, but, hey, I've got experience and obsession on my side.
It feels amazing to be back on my old stomping grounds. Rowing is "a part of me" on a deep, existential level. Even now I'm getting goose bumps thinking about what it meant and means to me. However, I need to keep reminding myself to observe (the other coaches, the existing boathouse culture, etc.), not only so I can refresh my rowing savvy after two decades off the water, but also so I don't come across (even moreso!) as a blowhard and/or know-it-all. Should be fun. :)
Patience... Humility... Confidence... Intensity... Progress...
230 lbs., 15 min + 30 min.
well hydrated; focused; steady, tight form
[I made a serious effort to maintain a 3-1-4-0 cadence on all repetitions (as in, 3 seconds concentric, 1 second static, 4 seconds eccentric, and smooth turnaround, though it just dawned on me that I should have made it a 3-1-4-1 cadence. God willing, I'll do that next time and on Friday, though Wednesday will be a NqTF (Not quite To Failure) workout.]
warmup: elliptical machine, stretching-ish, motions
leg curl: 100 lbs. x 10c
leg extension: 100 x 12c
leg press: 225 x 15c
calf raise: 230 x 12c
Hammer press: 200 x 11e
Pendlay row: 125 x 9c
pullover: 90 x 8c
cable curl (rope handle): 70 x 11e
Nautilus MP: 80 (?) x 10c
[Was not really sure what the plates amounted to, but in the right ballpark it felt like 80 lbs.]
farmer carry: 85/85 x 81 steps
tricep cable extension (rope handle): 70 x 10e
+ + +
A very good workout this evening. More controlled than last workout, though actually stronger in some exercises.
Today was also my first day as an assistant rowing coach at my old high school. I'll be helping with the middle schoolers. We did a baseline fitness assessment today, involving a circuit of a flexibility test, a timed run, jumpies, burpees, and planking. Some students remarked, with shock, "You're so quick! You're so flexible!" Funny to think that I'm in better shape than a bunch of healthy, young people, but, hey, I've got experience and obsession on my side.
It feels amazing to be back on my old stomping grounds. Rowing is "a part of me" on a deep, existential level. Even now I'm getting goose bumps thinking about what it meant and means to me. However, I need to keep reminding myself to observe (the other coaches, the existing boathouse culture, etc.), not only so I can refresh my rowing savvy after two decades off the water, but also so I don't come across (even moreso!) as a blowhard and/or know-it-all. Should be fun. :)
Patience... Humility... Confidence... Intensity... Progress...
Tuesday, April 1, 2014
AYCE notes...
AYCE Posterior
Tuesday, 1 April 2014
40 min, 225 lbs
[I have no idea what's up with my weight. I've just taken too many inconsistent weighings over the past few months. I guess I should ratchet all my estimates down by 8 lbs. I don't even know. I was over 230 in February, but I drop weight very easily, and the body always tends to its natural functional weight. On the bright side, this means I'm that much closer to cleaning my bodyweight and that much closer to a double-bodyweight back squat! I got pretty close to a double-bodyweight deadlift back in Taiwan, if I did not in fact hit it. And then if I used straps...!]
Warm-up (6 min.): motions, stretching, shaking
CL: 5, 4, 3, 2, 2 @ 155, 175, 185, 190, 190 lbs
MP: 5, 4, 3, 2, 2 @ 135, 140, 145, 150, 155 lbs
Pendlay row: 5, 4, 3, 2, 2 @ 155, 175, 195, 205, 215 lbs
CLSQSQ: 5 @ 135 lbs
Compared to my projections from yesterday, I did one set less volume. I think next time I will do six sets via 4, 3, 2, 2, 2, 2 reps. "Large and low." I felt a bit distracted when I got started. Maybe I'd had too much coffee and vitamin B. Setting good form on the clean, however, is a great way to get focused. Posterior chain to the rescue! The "CLSQSQ" was something I threw on at the end, for kicks. I really liked the speed of banging out two FSQ after a CL.
SMILES: Felt good to go heavier on the row. I may have gotten a PR for the standing press. Meh.
FROWNS: I still struggled with getting my hips forward quickly enough on the CL. My years of rowing experience are helping me, though, since a clean is basically a vertical rowing stroke. Starting slowly from the floor actually helps (good video, great music). I was annoyed to find that no bar at the gym has freely rotating sleeves. That makes the plates stick and totter at times. I think I'll need to curtail my urge for MOAR WEIGHT in order to focus on speed and tight hip-extension.
Tuesday, 1 April 2014
40 min, 225 lbs
[I have no idea what's up with my weight. I've just taken too many inconsistent weighings over the past few months. I guess I should ratchet all my estimates down by 8 lbs. I don't even know. I was over 230 in February, but I drop weight very easily, and the body always tends to its natural functional weight. On the bright side, this means I'm that much closer to cleaning my bodyweight and that much closer to a double-bodyweight back squat! I got pretty close to a double-bodyweight deadlift back in Taiwan, if I did not in fact hit it. And then if I used straps...!]
Warm-up (6 min.): motions, stretching, shaking
CL: 5, 4, 3, 2, 2 @ 155, 175, 185, 190, 190 lbs
MP: 5, 4, 3, 2, 2 @ 135, 140, 145, 150, 155 lbs
Pendlay row: 5, 4, 3, 2, 2 @ 155, 175, 195, 205, 215 lbs
CLSQSQ: 5 @ 135 lbs
+ + +
Compared to my projections from yesterday, I did one set less volume. I think next time I will do six sets via 4, 3, 2, 2, 2, 2 reps. "Large and low." I felt a bit distracted when I got started. Maybe I'd had too much coffee and vitamin B. Setting good form on the clean, however, is a great way to get focused. Posterior chain to the rescue! The "CLSQSQ" was something I threw on at the end, for kicks. I really liked the speed of banging out two FSQ after a CL.
SMILES: Felt good to go heavier on the row. I may have gotten a PR for the standing press. Meh.
FROWNS: I still struggled with getting my hips forward quickly enough on the CL. My years of rowing experience are helping me, though, since a clean is basically a vertical rowing stroke. Starting slowly from the floor actually helps (good video, great music). I was annoyed to find that no bar at the gym has freely rotating sleeves. That makes the plates stick and totter at times. I think I'll need to curtail my urge for MOAR WEIGHT in order to focus on speed and tight hip-extension.
Friday, March 28, 2014
AYCE notes...
Friday, 28 March 2014,
AYCE Light, 42 min.
Warm-up (10 min.)
-
i) MP: 5, 3, 2, 5 @ 115, 125, 135, 105 lbs
-
ii) CL: 5, 3, 1, 5* @ 145, 165, 185, 135 lbs [*CL into FSQ]
-
iii) Gironda neck press: 10, 10, 10, 10 @ 115, 125, 135, 145 lbs
-
iv) Pendlay row: 5, 3, 2 @ 155, 175, 195 lbs
I'm loving what I'm reading in Parryman's Squat Every Day. A sophisticated but humble analysis. The irony, of course, is that what he's explaining is neither a surprise nor a bed of roses: if you train almost every day, you're going to "feel it." Aches, tenderness, stiffness, slight fatigue, etc. After every workout I have indeed felt pretty grim and sore ("Never Again!"), but by the evening... and especially by the next day... I feel remarkably better. Perryman does not at all deny the need for rest; he just rejects the overweening obsession some people have with the idea of it. For, in reality they are training leagues below what makes for true, physiological overtraining.
I realized yesterday what I like most about this approach (for now!). It makes me feel like an athlete again! Instead of seeing weightlifting as a detour from my normal life, or, worse, as some burden which I must fit in every few days, it is simply a part of my lived routine. When I did crew in middle and high school, we ran, did pullups, pushups, rows, jumpies, erg drills, etc., and then did hundreds of strokes on the water--almost every day for months. Obviously, I'm no spring chicken, but I'm also not training as hard now as then. Yet, I am undoubtedly stronger and more powerful than I have ever been. The bottom line is, if I wanted to be good at rowing, I had to develop muscle memory and work capacity for that skill; it only makes sense that I must do the same if I want to be good at lifting weights. Instead of mere "fitness," I am pursuing to improve in a sport. Now all I need is to keep cardio/plyo conditioning in the mix.
Ohh, how I long for a Concept II ergometer! All things in time....
Now, we're off to the Eucharistic Congress.
AYCE Light, 42 min.
Warm-up (10 min.)
-
i) MP: 5, 3, 2, 5 @ 115, 125, 135, 105 lbs
-
ii) CL: 5, 3, 1, 5* @ 145, 165, 185, 135 lbs [*CL into FSQ]
-
iii) Gironda neck press: 10, 10, 10, 10 @ 115, 125, 135, 145 lbs
-
iv) Pendlay row: 5, 3, 2 @ 155, 175, 195 lbs
I'm loving what I'm reading in Parryman's Squat Every Day. A sophisticated but humble analysis. The irony, of course, is that what he's explaining is neither a surprise nor a bed of roses: if you train almost every day, you're going to "feel it." Aches, tenderness, stiffness, slight fatigue, etc. After every workout I have indeed felt pretty grim and sore ("Never Again!"), but by the evening... and especially by the next day... I feel remarkably better. Perryman does not at all deny the need for rest; he just rejects the overweening obsession some people have with the idea of it. For, in reality they are training leagues below what makes for true, physiological overtraining.
I realized yesterday what I like most about this approach (for now!). It makes me feel like an athlete again! Instead of seeing weightlifting as a detour from my normal life, or, worse, as some burden which I must fit in every few days, it is simply a part of my lived routine. When I did crew in middle and high school, we ran, did pullups, pushups, rows, jumpies, erg drills, etc., and then did hundreds of strokes on the water--almost every day for months. Obviously, I'm no spring chicken, but I'm also not training as hard now as then. Yet, I am undoubtedly stronger and more powerful than I have ever been. The bottom line is, if I wanted to be good at rowing, I had to develop muscle memory and work capacity for that skill; it only makes sense that I must do the same if I want to be good at lifting weights. Instead of mere "fitness," I am pursuing to improve in a sport. Now all I need is to keep cardio/plyo conditioning in the mix.
Ohh, how I long for a Concept II ergometer! All things in time....
Now, we're off to the Eucharistic Congress.
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