Rowing 06-Oct-2015

Well with an unreliable display I don't know distance but it won't transfer to the boat anyway so no big deal.
I am getting used to the motion and really hope the boat is comparible. Not the way a rowing machine is supposed to be used but it won't do it any harm and with a fixed seat boat I need fixed seat style practice.
got my full 30 minutes in today and am starting to feel it becoming more natural. Long way to go to be ready to row 23 miles across the busiest shipping lane in the world yet though.

Squats 06-Oct-2015

There was just enough intelligence mixed in with my stupidity this time. First squat session without hip support since it slipped a while back. I knew this would impact on how much weight I could move so the first exercise was done with gradually increased weight. I probably could have gone a bit heavier but considering how I felt for a while after I think I pitched this just right for late remedial. The sensation in my right hip was definitely on the border between acceptable and will recover and too far, which is where I like remedial to be, scary that I rely on my intelligence for a living at times.
All told pretty happy with this session. Aching nicely today, not the proper telepgraph pole prostate exam look I expect from legs but they know they have been worked.

Squats 10 x 70kg, 90kg, 100kg

Jump squats 3 x 10x 70kg

Overhead squats 3 x 10 x 40kg

Running 05-Oct-2015

Bit of misty rain, not enough to cool but enough to make breathing less comfortable. Meant I was expecting a bit of a poor run. Quite happy that I was able to give it a bit of effort and improve on Friday's attempt.
Next part is deciding if I can get away with not using hip support in squat session this evening. In reality probably not, but sometimes you need to try to find out. Will see how I feel later.

7.35 miles in 56:42 speed 7.8mph pace 7:43 min mile

Running 02-Oct-2015

Quite fatigued from a hectic week with some good weight training done. Conditions were pretty much ideal for running, cool, relatively clear air fog in the morning but cleared at lunch time. I just didn't have enough to make the most of it today.
I wanted to be getting back to 8mph average and with rowing practice replacing some of my running that became less likely to happen. I know this but obviously am less than happy about it when I see pace dropping a bit. Quite how I seem to be running every time at exactly 5 second min mile splits I don't know.

7.36 miles in 57:07 speed 7.7mph pace 7:45 min mile

Deadlifts 01-Oct-2015

Getting very used to these fat gripz. Was remembering last night how when I started I was struggling to do more than 3 reps with 70kg before my grip failed, now I am doing sets of 10 with 90 and thinking next time needs to be 100 even with my body fatigued from the rowing earlier in the day.
Happy with this session. First one since hip slipped a month or so ago without my hip support and no issues from the hip at all. It also means a full week of weight training done which is a bonus I can't manage every week. Fitness is important, but if it ever trumps my wife and son I will cease to deserve them, that's life.

Deadlift with fat gripz 3 x 10 x 90kg

Wide grip seated row 1 x 50kg, 60kg, 65kg got to love the way the pulley is still smooth but makes the weight feel high

Single arm kettlebell swings switching at the top 3 x 10 a side x 28kg

Rowing 01-Oct-2015

Well a couple of curve balls were thrown into my rowing training. First I found out the boat isn't a nice modern styled machine with moving seats etc. This is a static seat, each of us rowing single side oars. So I have changed to rowing on the machine as if I was on this type of boat, taking pressure off my legs and piling it onto my core, back and arms instead, areas less used to stamina work.
Second the display sensors are playing up majorly. Initially I though this was just me being a wuss, but I can still count, and while the rower was ranging between 18 and 20 strokes a minute I counted 18 in 30 seconds. No big deal, just have to get the movement practice in and build the upper body stamina. No point going too fast anyway, the rest of my team are not what I would call fit, so my pace will be well above what they can manage meaning I will need to slow the strokes on the day.

20 minutes today. Totally new style of movement and killed me.

Bench 30-Sep-2015

Time to realise my shoulders are in need of work. I know pressing with plates instead of dumbbells is more awkward, especially whenn holding 15kg and a 2.5kg in each hand, and therefore more difficult pound for pound but I feel I should have been able to do this without thinking I will have to go to a lower weight next time.

Bench 3 x 10 x 70kg

Standing shoulder press with plates 10 x 17.5kg, 7 x 17.5kg 3 x 15kg, 8 x 15kg

Plyo push ups with clap 3 x 10, started with good height of the ground, got lower as I fatigued