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Training Log: RASPUTIN

In the last 7 days:

activity # timemileskm+ft
  Strength Training3 4:25:00
  Running1 30:01 4.0(7:30) 6.44(4:40)
  c2 ROWING 3 14:38 2.49(5:53) 4.0(3:40)
  Ski Erg1 3:50 0.62(6:10) 1.0(3:50)
  Total7 5:13:29 7.11 11.44
averages - sleep:8.4 weight:192.2lbs
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2:04
0:00
SaSuMoTuWeThFr

Friday Feb 23 #

Note
slept:7.5

1020-12, 1230-630
still not sore! awesome. just cautious w shoulders and si joint,
erring on extra recovery side for now.

Strength Training 1:45:00 [3]

pullups
15x5
grease the groove
only fast perfect reps

front squat
95-115x5
135x5
145x1, 155x1, 165x1, 175x1
slow. stopped. first FS in forever.

Back squat:
set of 20: 135.
yeah!
*wore oly shoes

bbell sh press
45x12, 65x10, 75x10, 75x10
baby steps. shoulders fine!

dbell row leg in air
50x10-10-10-10
too light but no risk for SI joint, lumbar torsion
need seal row bench

Thursday Feb 22 #

Note
slept:8.0 weight:192.2lbs

low back shoulders chest not sore or tight yet, even 8pm.
taking it ez. first 2k in forever plus DL. all about recovery today. ate a ton of veggies and ~16oz gf brisket

Ski Erg 3:50 [3] 1.0 km (3:50 / km)

ski erg warmup
few drills, pickups then 500 @ mid 30s df 113

8pm
long day

Wednesday Feb 21 #

Note
slept:8.5

still a bit sore, si area tight. mobilize better!
busy yesterday walk thru new house and sale of current house fell through 2wks before closing. back on market, back to nonstop cleaning! ~80 here today.

c2 ROWING 6:58 [3] 2.0 km (3:29 / km)

PR

2000m TT
6:58. 29 s/m
damper 6
drag factor 138 just right

1:42
145
143.7
148.1 last 500!

Slater you’re next. Dust that thing off!

c2 ROWING 1:45 [3] 0.5 km (3:30 / km)

short warmup before impromptu 2k TT
just sprint starts around 1:30/500 for ~10 strokes
then total rest
winging it
8 PM

Strength Training 40:00 [3]

after 2000m tt row
8:40pm

Deadlift
135x10 warmup

185x5, 225x5, 245x5, 265x5, 265x5

265 mixed grip. speed ok but back not as straight so stopping there.
baby steps. all about volume of good reps per week, mo.
one bad rep can risk it all.

Dbell Bench Press
35s, 40, 50, 50, 50, 50... x 15
need heavier dbells

Monday Feb 19 #

Note
slept:8.5 weight:192.2lbs

c2 ROWING 1:55 [3] 0.5 km (3:50 / km)

garage

just 500m warmup
before jog

Running 30:01 [3] 4.0 mi (7:30 / mi)
shoes: GHOST 10 wide Gray

Home garage tready
slow 8’ warmup mile then slow descent to 6:50s
all w mouth open. Felt effortless. Good!

Sunday Feb 18 #

Note
slept:9.0

70s for the next week?! opening this AM to hit park w girls before rain. not sore...YET.

SkiErg technique tips
Pure Gold
GymJones full instructor:

http://thebarbellspin.com/functional-fitness/7-tip...

Saturday Feb 17 #

Note
slept:9.0

slept in!!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30

c2 ROWING 4:00 [3] 1.0 km (4:00 / km)

warmup
2 PM

Strength Training 2:00:00 [3]

Row 1000m EZ

warmup
KBS-OH kb lunge, goblet KBS disclocates

dbell press
shoulderrok

warmup Back squat
45-95-x5

Back Squat 5x135-145-155–145-135 faster on descending

Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg

Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove

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