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

1…9495969798100»

Comments

  • #2972
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    4/8/2025

    C2: 6 x 2-mins (1-min rests) @ 1:46.4/500m
    Weighted Pull Ups: sets of 5 w/ 5, 10, 15, 20kg >> max set +25kg x 3, BW x 17
    DB Bench: 4 WS
    Hamstring Curls: 4 WS

    Happy enough with how I managed the pace on the C2 - more even across all - but I want to get that down to < 1:45.5

    Post edited by Alf Veedersane on


  • #2973
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    5/08/2025

    C2: 3,000m at medium intensity @ 1:57/500m
    DB OHP: 4 WS
    Leg Extensions: 4 WS
    BB Shrugs: 4 WS
    High Row: 4 WS

    No point in hammering the legs on the erg after last night so just cruised a medium intensity row.



  • #2974
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    8/8/2025

    C2: 3 x 4-mins (2-min rests) @ 1:48.5/500m
    Bench: 5 WS
    High Box Squat: 4 WS
    Plated Row: 4 WS

    Happy with erg time. Best pace I've done on the 4-minute intervals for a long time but now the challenge is to get to that pace for 4, 5, 6 rounds of 4-minutes. Was going great last October training for the IIRC - before pneumonia ruined that - and did 1:48.6/500m for 6 x 4-minutes. That's where i need to get back to



  • #2975
    bikky
    Registered Users, Registered Users 2 Posts: 15 ✭bikky


    Ok

    ******Strange post and possibly wrong forum alert

    Right so in early thirtys and not really sporty or anything but not weak or unfit either.

    I've always had trouble in terms of weak arms and defence with them.

    Like when you need to raise them high up and try to grab something with pressure or in realistic terms someone elses arms when you try to back them off without doing something stupid

    When hand/arms are down and going to the ground meeting the same challenges it is completely different.

    I'd have always been the person asked to grab something heavy or been more ready for something challenging closer to ground level. Even before some people who on the face of it would appear stronger than me

    I've always been a hands down by side person (literally) and obviously as you can tell mostly work at ground level so there's no weakness in terms of that

    But some reason minute arms go up they are as weak as feathers. I'd be thinking without being specific that it would be pretty important to boxers and mma fighter not to be weak in that area. Obviously nobody goes around with their hands up in the air so thinking on a practically level

    Without specifically training on those what would i need to be working on



  • #2976
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    Should probably start a thread for your own question....would get more people seeing it



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  • #2977
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    14/08/2025

    C2: 2 x 6-mins (3-min rests) @ 1:49.4/500m
    Seal Row: 4 WS
    Hamstring Curls: 5 WS
    Incline Bench: 4 WS
    Lat Pulldowns: 4 WS

    Was on holidays for a few days - good timing cos my back flared up over the weekend and it was pretty debilitating.



  • #2978
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    17/08/2025

    C2: 6 x 2-mins (1-min rests) @ 1:46.0/500m
    DB Bench: 4 WS
    Single-leg Leg Extensions: 4 WS e/s
    Lat Pulldowns: 4 WS

    Post edited by Alf Veedersane on


  • #2979
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    19/08/2025

    C2: 20 mins at Zone 3 (HR)
    DB OHP: 4 WS
    Hamstring Curls: 4 WS
    Plated Rows: 4 WS

    Realised the zone 2 just wasn't going to be doing much for me in the context of the training as whole. It was little more than active recovery and that's fine but wanted to push it a bit and build the engine.



  • #2980
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    21/08/2025

    C2: 3 x 4-mins (2-min rests) @ 1:48.2/500m
    DB Bench: 3 WS
    DB Chest-Supported Rows: 3 WS
    Leg Extensions: 3 WS

    Short on time so shorter session.

    100th training session of the year. On track to hit my target



  • #2981
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    24/08/2025

    C2: 2 x 6-mins (3-min rests) @ 1:50/500m
    Bench: 5 WS
    Weighted Pull Ups: 8 WS (+10kg, sets of 8)
    Nordic Curls: 4 WS (x10)
    Reverse Flyes    : 4 WS (x12-15)

    Had a fair idea going in that rowing an hour after getting up wasn't going to prove to be optimal...



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  • #2982
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    27/8/2025

    C2: 3 x 4-mins (2-min rests) @ 1.48.4/500m
    Incline Bench: 5 WS
    Pull Ups: 4 WS
    Lateral Raises: 5 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS



  • #2983
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    30/8/2025

    DB OHP: 4 WS (3x12, AMRAP)
    Weighted Pull Ups: 5 WS (4x5, AMRAP)
    Front Raises: 4 WS (12+)
    Lateral Raises: 5 WS (15+)
    Leg Extensions: 4 WS (12+)

    Back was tight after football so didn't row



  • #2984
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    1/9/2025

    C2: 3 x 4-mins (2-min rests) @ 1.50/500m
    DB Bench: 4 WS
    Straight-arm Pulldowns: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS

    Was conservative on the C2 because the back had been at me and wanted to get back and do something while being super strict on technique so as not to exacerbate whatever caused the problem.

    Really felt the benefit of the hip exercises the last day at football. Feels so much more stable and sprint speed has followed



  • #2985
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    1/9/2025

    DB Bench: 4 WS + droplet (-10kg)
    Cable Rotations: 4 WS e/s
    Pull Ups: 4 x 15
    OH Tricep Extensions: 4 WS
    Hip Abduction: 4 WS

    Bit of stepmill action at the end. Bizarre now much more it makes me sweat than anything else



  • #2986
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    6/9/2025

    C2: 2,500m
    Incline Bench: 5 WS
    Lat Pulldowns: 3 WS
    Nordic Curls: 3 WS



  • #2987
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    8/9/2025

    C2: 3 x 4-mins (2-min rests) @ 1.49.7/500m
    DB OHP: 4 WS
    DB Chest-Supported Rows: 4 WS
    Leg Extension: 4 WS

    Have felt a bit off lately. Rowing, that shouldn't feel difficult has done. Today felt like the first time in about 2 weeks where i didn't want to stop.



  • #2988
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    10/9/2025

    C2: 3 x 4-mins (2-min rest) @ 1:48.7
    Hamstring Curls: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS e/s
    DB Bench: 5 WS + dropset @ 80%
    Plated Rows: 4 WS (12-15)
    Tricep Pushdowns: 4 WS (15-20)

    Legs felt tired yesterday and didn't exactly feel refreshed today so that was better than expected on the rower. Might be coming back. I think I landed on a technique improvement too that should help



  • #2989
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    12/9/2025

    Weighted Pull Ups: 5 WS (4x5, AMRAP)
    BB OHP:     5 WS
    Plated Rows: 4 WS
    Standing Chest Press: 4 WS

    Quick lunchtime sesh. No lower body work, football tonight

    Post edited by Alf Veedersane on


  • #2990
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    14/9/2025

    C2: 3 x 4-mins (2-min rest) @ 1:49.7
    Bench: 5 WS (sets of faahve)
    Reverse Flyes: 4 WS
    Leg Extensions: 4 WS



  • #2991
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    16/9/2025

    C2: 2 x 6-mins (3-min rest) @ 1:49.5
    Hamstring Curls: 4 WS
    BB OHP: 4 WS
    Plated Row: 4 WS
    Lateral Raises: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS



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  • #2992
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    18/9/2025

    Weighted Pull Ups: 5 WS (+20kg)
    OH Tricep Extensions: 5 WS
    DB Chest-Supported Rows: 4 WS
    Front Raises: 4 WS



  • #2993
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    20/9/2025


    Seal Rows: 5 WS
    Lateral Raises: 5 WS
    Nordic Curls: 4 WS
    Leg Extensions: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS



  • #2994
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    24/9/2025

    C2: 6 x 2-mins (1-min rests)
    DB Bench: 4 WS
    Plated Row: 4 WS
    Hip Abduction: 4 WS
    Lateral Raises: 4 WS



  • #2995
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    27/9/2025

    C2: 3,500m at moderate pace (1.56/500m)
    DB NG Bench: 4 WS
    DB Curls: 4 WS
    Leg Extensions: 4 WS
    Lat Pulldown: 4 WS



  • #2996
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    29/9/2025

    Seal Rows: 4 WS (75 x 4 x 10)
    OH Tricep Extension: 4 WS (sets of 12-15)
    Hamstring Curls: 4 WS
    Suitcase Carries: 4 WS (w/ 25kg)
    Standing Chest Press: 4 WS

    Taking a break from rowing. Same mistake as always…did the work to get myself able to go back rowing with minimial back discomfort and then decided I didn't need to do it anymore. So back working it and finding a good level of work to be continuous to keep me able to row.



  • #2997
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    30/9/2025

    Hip Abduction: 4 WS
    Hip Adduction: 4 WS
    Leg Extensions: 4 WS
    BB Shrugs: 4 WS
    Pull Ups: 6 sets of 12
    EZ OH Tricep Extension: 4 WS



  • #2998
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    3/10/2025

    Weighted Pull Ups: 5 WS (+20kg)
    OH Tricep Extension: 5 WS
    Split Squats: 4 WS
    Lateral Raises: 4 WS
    Glute Bridges: 3 WS
    Face Pulls: 3 WS



  • #2999
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    06/10/2025

    DB Seal Row: 4 WS
    DB Skullcrushers: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS

    Bit of treadmill time at the end



  • #3000
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    08/10/2025

    Pull Ups: 10 WS (sets of 10)
    BB OHP: 10 WS (sets of 6)
    DB CS Rows: 4 WS
    Face Pulls: 4 WS



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  • #3001
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,821 ✭✭✭✭Alf Veedersane


    11/10/2025

    Split Squats: 5 WS (+20kg)
    Lateral Raises: 5 WS
    Seal Rows: 4 WS
    DB Skullcrushers: 4 WS
    Hip Abduction: 4 WS
    Hip Adduction: 4 WS

    Bit of treadmill at the end. The DOMS from the split squats last week were wild so stuck with them.



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