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

Mr. CooL ICE

https://www.boards.ie/discussion/comment/123518537#Comment_123518537

Pull Ups: 8 WS (10+)

Jaysus

Alf Veedersane

Had enough bench sets to accumulate a good few sets of pull ups between benching.

Expected to drop below 10 sooner tbh

Alf Veedersane

7/6/2025

DB OHP: 4 WS (2121 tempo)
Seated Rows: 4 WS
Bulgarian Split Squat: 3 WS e/s
Reverse Flyes: 4 WS
Leg Extensions: 4 WS

Alf Veedersane

10/06/2025

Warm up core - shorter warm-up so will see if that affects how my back feels in the coming days

C2: 3 x 1,000m (2-min rests) @ 1:49.8/500m
Decline Bench: 4 WS
Pallof Holds: 4 WS e/s
DY Row*: 4 WS
Hip Thrusts: 4 WS

*DY = Dorian Yates. It's a plate-loaded machine with the pivot above and an underhand grip

Alf Veedersane

12/6/2025

Tempo DB Bench: 4 WS (2121 tempo)
Straight-arm Pulldowns: 4 WS
Chest-Supported DB Row: 4 WS
Tricep Pushdown: 4 WS
Face Pulls: 4 WS

Alf Veedersane

14/6/2025

Incline Bench: 5 WS
Pull Ups: 10 x 10
Front Squat: 5 WS
Hip Adduction: 5 WS

Alf Veedersane

16/6/2025

Seal Rows: 4 WS
Tricep Pushdowns: 4 WS
Hamstring Curls: 4 WS
Straight-arm Pulldowns: 4 WS
Face Pulls: 4 WS

Alf Veedersane

17/6/2025

Pull Ups: 4 WS (3 x 15, AMRAP)
BB OH Tricep Extensions: 4 WS
DB Shrugs: 4 WS
Leg Extensions: 4 WS
Stepmill: 15 mins

Alf Veedersane

18/6/2025

C2: 3,250m
Bench: 4 WS
Chin Ups: 5 x 12
Upright Rows: 5 WS

Gave blood earlier and knew in the warm up that it was not the evening to push the pace on the erg so just did a comfortable row to keep up the rowing and make sure the back exercises are helping and making sure rowing isn't causing problems. Slight little technique change that seems to (a) help and (b) improve the stroke (oooh matron)

Mr. CooL ICE

Jaysus. I would have thought that skipping the gym altogether for that day would have been better (says the guy training through a hernia)

Alf Veedersane

https://www.boards.ie/discussion/comment/123563108#Comment_123563108

Sometimes i don't feel it affects me, sometimes it does. Every time I donate, I'm in Dublin for work and that usually means training that evening and it doesn't affect me much.

It was only really that i knew I would likely spend more time fatigued and what that might mean for technique (easier to start rounding your back when you're tired) and I knew I wouldnt be training again until Saturday or Sunday so would be well recovered.

Alf Veedersane

21/6/2025

Warm-up: 2 x deadbugs, SL glute bridges, cat/camel

C2: 3 x 1,000m (2-min rests) @ 1:49.3/500m
Hip Adduction: 5 WS
Reverse Flyes: 4 WS
DB Bench: 4 WS

Alf Veedersane

23/6/2025

Seal Rows: 5 WS
Tricep Pushdowns: 5 WS
Front Squats: 5 WS
Lateral Raises: 5 WS e/s
Plated Rows: 4 WS

Looking over my log in recent weeks, I need to do a bit more leg work. I just don't do any for a couple of days ahead of football and I haven't been making sure I'm getting enough in

Alf Veedersane

25/06/2025

Rowing warm up - couple of rounds of cat/camel and BW side bends to loosen up. 300m easy row.

C2: 2 x 1,500m (3-min rests) @ 1:49.8/500m
Leg Extensions: 4 WS (12-15)
BB Shrugs: 4 WS (12-15)
DB Bench: 4 WS (3 x 8-10, 1 x AMRAP)
Hamstring Curls: 4 WS (12-15)

Worked on a new cue for 'bracing' at the catch. No back twinges at all even with the longer pieces. Thought the lack of practice at the movement would make it more fatigued and cause a little breakdown in form that I'd feel in my back but so far so good. Pace was 1.2s/500m faster than the last time i did 1500m pieces in January. Also, DB bench felt much better than expected.

Alf Veedersane

29/06/2025

C2: 2 x 4-mins (2-min rests) @ 1:49.2/500m
Bench: sets of 4 @6, @7, @8 -10% x 2 x 5, -10% @9
Front Squats: 5 WS (8-10)
Pull Ups: 11 x 10 (BW)

Pull ups done between bench and front squat sets

Alf Veedersane

1/7/2025

Seal Rows: 5 WS
EZ Bar OH Tricep Extensions: 5 WS
Nordic Curls: 5 WS
Plated Rows: 5 WS

Sick pump after that

Alf Veedersane

2/07/2025

C2: 3 x 4 mins (2-min rests) @ 1:49.2/500m
Chest Press: 4 WS
DB Chest-Supported Rows: 4 WS (15-20)
Hamstring Curls: 4 WS
Straight-arm Pulldowns: 4 WS

Alf Veedersane

05/07/2025

C2: 20-mins steady state @ zone 2 HR
Bench: sets of 3 @6, @7, @8 » -10% x 2 x 5 » -10% @9
Front Squats: 5 WS (8-10)
Pull Ups: 10 x 12 (BW)

Pull ups done between bench and front squat sets. Adding steady state, low-intensity rowing to get more volume in without loading the back. It's hard to stay at that low an intensity.

Had a look at what the HR looked like during the weights too, just out of curiosity

Alf Veedersane

07/07/2025

C2: 14 mins of low-ish intensity (@ 1:58/500m)
DB Bench: 4 WS
DB CS Rows: 4 WS
Leg Extensions: 4 WS e/s

Alf Veedersane

8/07/2025

Chest Press: 4 WS
DY Row: 4 WS
Hamstring Curls: 4 WS
Straight-arm Pulldowns: 4 WS

Stepmill - kinda like it for a bit of cardio and leg conditioning for rowing. Was an absolute sweat-fest though

Alf Veedersane

10/07/2025

C2: 3 x 4-mins (2-min rests) @ 1:48.7/500m
Incline Bench: 4 WS
Lat Pulldowns: 4 WS
Leg Extensions: 4 WS

Looked back and that's the best pace for the 4-min intervals sessions since mid-October. More of a function of recovery from pneumonia back at the end of October and the back problem as well. but it's not far off my better work.

Alf Veedersane

13/07/2025

C2: 2,000m steady row
Bench: sets of 2 @6, @7, @8 » -10% x 2 x 5 » -10% @9
Front Squats: 5 WS (sets of 8)
Pull Ups: 13 x 10 (BW)

Started rowing and it felt like a day where everything would be slower and heavier so called it at 2k. Think I was a bit tentative because of the back as well.

Top double on bench was probably @8.5. Was very much surprised by how much pull-up volume i ended up with. First set felt like 6 sets of 10 would be max.

Alf Veedersane

15/07/2025

C2: 6 x 2-mins (1-min rests) @ 1:48.3/500m
Tempo DB OHP: 4 WS (2121 tempo)
Low Row: 4 WS
Leg Extensions: 4 WS e/s

The lack of 'sprint' pace training meant the pace i wanted to be at caught up with me in the later pieces. 5th piece was way off so had to get close to the puke line to try recover the average in the last. Need more of that.

Alf Veedersane

17/07/2025

C2: 6 x 2-mins (1-min rests) @ 1:47.0/500m
DB Bench: 4 WS
Straight-Arm Pulldowns: 4 WS
Hamstring Curls: 4 WS

Didn't fancy rowing en route to the gym. But paced it better and got a more respectable time. Long way off where it needs to be but better

Alf Veedersane

19/07/2025

Incline Bench: 5 WS
Front Squats: 5 WS
Pull Ups: 12 x 12 (BW)
Stepmill: 20 mins

Incline bench was strong. Front Squats were too. Need to remember the belt for weighted pull ups next time...

Alf Veedersane

22/07/2025

C2: 2 x 6-mins (2-min rests) @ 1:50.5/500m
DB Bench: 4 WS
DB Chest-Supported Rows: 4 WS
Hamstring Curls: 4 WS
Cable Rotations: 4 WS

Was a poorer time than I expected on the C2 but it wasn't too bad, looking back. Needs to be down < 1.49.5 consistently though.

Absolute sweatfest last night

Alf Veedersane

24/07/2025

C2: 20-mins steady state @ Zone 2 HR
Lat Pulldown: 4 WS
Leg Extensions: 3 WS
Lateral Raises: 4 WS

Quick lunchtime sesh because i won't get to the gym until Monday. Quad felt funky on 4th set so called it early. Sensible for a change.

Alf Veedersane

27/07/2025

C2: 3 x 4 mins (2-min rests) @ 1:49.3/500m
Bench: singles @6, @7, @8 » -10% x 2 x 5 » -10% @9
Straight-Arm Pulldown: 4 WS
Leg Extension: 3 WS
Hip Adduction: 3 WS

Alf Veedersane

29/7/2025

C2: 2 x 6-mins (3-min rest) @ 1:49.7
DB Bench: 5 WS
Reverse Flyes: 4 WS
Pallof Press: 4 WS e/s
Hip Abduction: 4 WS
Hamstring Curls: 4 WS
Leg Extension: 4 WS

Bit happier with that pace on the erg

Alf Veedersane

2/8/2025

C2: 20 minutes, Zone 2
Incline Bench: 5 WS + dropset
Seal Rows: 5 WS (8-10)
OH Tricep Extension: 5 WS (12-15)
Hip Abduction: 4 WS
Hip Adduction: 4 WS

Hip exercises have really helped hip stability for football and more confidence cutting back on that side as a result.