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

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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


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


    Rack pulls

    Leg extensions

    Hamstring curls



  • Registered Users Posts: 24,587 ✭✭✭✭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



  • Registered Users Posts: 24,587 ✭✭✭✭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.



  • Registered Users Posts: 24,587 ✭✭✭✭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.



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    4 x 1,000m @ 1.48.3


    Pull ups

    BB rows

    RDLs

    DB OHP



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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    3 x 1,500m @ 1:49.8


    Split squats

    Chest press

    T-Bar Row

    Hamstring curls



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


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


    Incline bench

    Pull ups

    Bench

    Leg press



  • Registered Users Posts: 24,587 ✭✭✭✭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.



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Pull Ups

    Hamstring curls

    DB Rows

    DB OHP



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    4 x 1,000m @ 1.47.7


    Front Box Squats

    RDLs

    Skullcrushers

    RDLs



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  • Registered Users Posts: 24,587 ✭✭✭✭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.



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    3 x 1500m @ 1.50.8/500m


    Pull Ups

    Hamstring curls

    BB OHP

    Single-arm DB Rows



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


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


    Split squats

    Seated rows

    Hamstring curls

    Skullcrushers



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    4,000m + 1,000m

    Bench

    Leg extensions

    Pull Ups

    DB OHP



  • Registered Users Posts: 24,587 ✭✭✭✭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



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Bench

    Cable Pull-through

    Chest-supported rows

    Chest press



  • Registered Users Posts: 24,587 ✭✭✭✭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



  • Registered Users Posts: 24,587 ✭✭✭✭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



  • Registered Users Posts: 24,587 ✭✭✭✭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



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Rowing area out of bounds so just le weights.

    Pull Ups

    DB Bench

    Leg extensions

    Reverse flyes



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  • Registered Users Posts: 24,587 ✭✭✭✭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.



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    C2: 6 x 500m @ 1.45.3/500m


    Split squats (10 e/s)

    Chest press

    Hamstring curls

    Seated rows



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


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


    Bench

    Leg Press

    Incline Chest Press

    Lat Pulldowns



  • Registered Users Posts: 24,587 ✭✭✭✭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)



  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    what are you benching these days?



  • Registered Users Posts: 17,539 ✭✭✭✭Mr. CooL ICE


    WS?



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    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



  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    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.

    Post edited by Alf Veedersane on


  • Registered Users Posts: 24,587 ✭✭✭✭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.

    Post edited by Alf Veedersane on


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Pull Ups (60)

    BB OHPs - 5 WS

    Smith Shrugs - 4 WS

    Seated Rows - 4 WS

    Leg Extensions - 4 WS



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