I don't know what I'm doing but I know what I've done

Alf Veedersane

6 x 500m w/ 90s rests @ 1.44.2/500m

Rack pulls

Leg extensions

Hamstring curls

Alf Veedersane

2 x 1,000m @ 1.46.1

Called it there. Have a marvellously-timed cold with cough so gas tank is running lower the last couple of days. Event is next Saturday so was tapering a bit anyway but would prefer not to be in a position where I'm hoping to be back at full again in 6 days.

Bench

Pec deck

Chest press

Tricep pushdown

Alf Veedersane

Felt shite since the end of last week so didn't fancy doing what I had hoped to do at the Indoor Rowing champs in UL today.

But I managed 6:58.1 for the 2,000m race so was delighted with that.

Alf Veedersane

1,000m in 3.21.0

Bench

Leg extensions

Incline bench

Lat pulldowns

Just said id have a bash at a 1,000m sprint. Bit more structure on the lifting now. Makes more sense to do more of a full body workout each session but one day a push focus, next a pull and then a legs.

Alf Veedersane

4 x 1,000m @ 1.48.3

Pull ups

BB rows

RDLs

DB OHP

Alf Veedersane

3 x 1,500m @ 1:49.8

Split squats

Chest press

T-Bar Row

Hamstring curls

Alf Veedersane

8 x 500m with 1-min rests @ 1:46.0

Incline bench

Pull ups

Bench

Leg press

Alf Veedersane

Just had time for a row at lunchtime. Will do weights over the weekend.

4,000m in 14:51.7

Hadn't done that distance in a long time but a pleasant surprise to knock 25 seconds off what had been my PR.

Alf Veedersane

Pull Ups

Hamstring curls

DB Rows

DB OHP

Alf Veedersane

4 x 1,000m @ 1.47.7

Front Box Squats

RDLs

Skullcrushers

RDLs

Alf Veedersane

Bench

Leg extensions

Incline Bench

Seated rows

It was 2 years in January since first damaged my shoulder. Pretty sure I tore something but didn't think so at the time. Tried working around it but it didn't improve so just stopped benching. Even push ups didn't feel good. So just rested and slowly easing back into it...low volume and slowly working up weight.

Alf Veedersane

3 x 1500m @ 1.50.8/500m

Pull Ups

Hamstring curls

BB OHP

Single-arm DB Rows

Alf Veedersane

8 x 500m with 1-min rests @ 1:45.5

Split squats

Seated rows

Hamstring curls

Skullcrushers

Alf Veedersane

4,000m + 1,000m

Bench

Leg extensions

Pull Ups

DB OHP

Alf Veedersane

Tweaked lower back the other day and it hadnt settled so spared lower back...no rowing or squaty things.

Leg extensions

Lat pulldowns

Chest press

Hamstring curls

Leg press

Alf Veedersane

Bench

Cable Pull-through

Chest-supported rows

Chest press

Alf Veedersane

Back a little better but a way off 100% so eased back into rowing with 2 x 1,000m.

Pull ups

BB OHP

DB Rows

Hamstring curls

Leg extensions

Alf Veedersane

4,000m in 15.18

Just getting the rowing legs back under me. Was really just aiming to be able to get it done and not be interested in the time but it was only a second off what was my PR up til a month ago so happy with that cos I've been drained lately.

Cuban press w/ slow negatives

Reverse lunges

GHRs

NG DB Press

Pull Ups s/s Leg Raises

Alf Veedersane

3 x 1,000m @ 1.49.7/500m

Bench

Leg extensions

Cable row

Chest press

Restarting the rowing programme after having to sack it off for 3 weeks

Alf Veedersane

Rowing area out of bounds so just le weights.

Pull Ups

DB Bench

Leg extensions

Reverse flyes

Alf Veedersane

C2: 2 x 1,500m @ 1.49.8/500m

Leg press

Tricep pushdown

Face pulls

Hamstring curls

Thought back might say 'nope' to rowing but felt OK.

Alf Veedersane

C2: 6 x 500m @ 1.45.3/500m

Split squats (10 e/s)

Chest press

Hamstring curls

Seated rows

Alf Veedersane

C2: 3 x 1,000m @ 1.48.9/500m

Bench

Leg Press

Incline Chest Press

Lat Pulldowns

Alf Veedersane

Split Squats (4 x WS)

Good Mornings (4 x WS)

Chest Press (3 x WS)

Seated Rows (3 x WS)

Unilateral Leg Extensions (3 x WS)

Dtp1979

what are you benching these days?

Mr. CooL ICE

WS?

Alf Veedersane

https://www.boards.ie/discussion/comment/121957843#Comment_121957843

I've been easing into it…i spent too long trying to work around what was likely a worse injury than i gave it credit for and then had to fully rest benching. So, low volume and easing up through intensity for now…slowly increasing. Top single was 97.5 the other day. Happy with that

Alf Veedersane

https://www.boards.ie/discussion/comment/121958291#Comment_121958291

Made more sense to log the number of Working Sets since I'd lost the physical logbook (again). That way I know what I've done across a training week in terms of different movements.

Alf Veedersane

Bench - worked up to single at 100, then reps at 90, 85, 80, 75 after

Lat Pulldown - 4 x WS

Tricep pushdown - 4 x WS

Lat Pulldowns - 4 x WS

Ab Rollouts x 4 sets

Bench has been mid/closer grip since I started back. Maybe 3cm of knurling inside my grip. Just less likely to aggravate anything. But that grip was never a million miles from comp bench level anyway.

Alf Veedersane

Pull Ups (60)

BB OHPs - 5 WS

Smith Shrugs - 4 WS

Seated Rows - 4 WS

Leg Extensions - 4 WS