Don't even know what to call it any more.

token

Where are you getting your rowing info from? Do you have a overall plan up to the point of racing?

Inspector Coptoor

token wrote: »

Where are you getting your rowing info from? Do you have a overall plan up to the point of racing?

It's just a 1/2 specific programme I got from the C2 website based on hoe many times i want to train per week & my 2km rowing time.

And yeah, 8 week programme running into the event

Inspector Coptoor

Tuesaday evening

Warm up

Snatch
20 - 5 x 3
40 - 3 x 3
45 - 2 x 3
50 - 2 x 2
55 - 2 x 1 both appalling

Clean & jerk
3 cleans & 1 jerk, 1 clean & 3 jerks
40 - 2 x 3
50 - 2 x 3
60 - 2 x 3
70 - 2 x 3

80kg - clean & jerk
On the minute for 8 minutes

Squats
60kg - 10 x 5

Inspector Coptoor

Warm up
Foam rolling
stretching

C2 rower
5 min easy row
3 x 8' at AT (Threshold) 2:00-2:06/500m
1. - 1939m
2. - 1950m
3. - 1962m

Really noticing improvement in the rowing endurance

Chins - 5 x 3

Bench
Up to 85kg for 3 x 3
Back off sets 60kg - 3 x 5

Rear delt flies
3 x 10

3 rounds of
Curls x 12
Leg raises - 10
Russian twists - 20
Cobra stretch - 20s
Hip flexor stretch - 20s e/s

Inspector Coptoor

Warm up
Foam rolling

Deadlift
60 - 2 x 5
80 - 2 x 3
100 - 3
120 - 3
140 - 3
150 - 3
160 - 3

Back off sets
130 - 5 x 3

Front squats
40kg - 8 x 8

SLRDLs
3 x 6 each leg

Step ups
3 x 6 each leg

immigant

Is Ot any wonder that no one knows what weightlifting is when they see the name on your log and its full of deadlifts, rowing and sets of 8.

Something should be done about this

imnothim

*gets popcorn*

immigant

Uh oh...he thinks I'm serious

Inspector Coptoor

In injured.
In trying to full the void

This morning
40' row at 2:15/500m pace
9.2km or so

Loads of stretching

Serious back pump from the DLs

Inspector Coptoor

Bit of a warm up

Bench
20 - 2 x 10
40 - 2 x 8
60 - 2 x 5
70 - 5
80 - 5
90 - 3
80 - 5 x 5

OH Press
20 - 2 x 12
25 - 10
30 - 10
35 - 10
40 - 8
50 - 5
50 - 5 x 3

Inc DB Bench
16s - 12
20s - 10
24s - 5 x 8

Lat pull down
20 - 15
30 - 15
40 - 12
50 - 10
60 - 10
65 - 5 x 10

Triceps push downs
26kg - 5 x 12

Curls
EZ curls bar
40kg - 5 x 12
S/S with
DB hammer curls
5 x 10

Reverse hypers
50kg - 4 x 10

KB swings
24kg - 5 x 15

Inspector Coptoor

Rowing today

2 x 10' intervals at 2:03/590m pace.

10' on bike.

Foam rolling

Inspector Coptoor

C2 rower
8 min warm up

6 x 1' AN sprint intervals
60s off, followed by 4 mins easy row, then go again.
Managed to maintain a pace of 1:30/500m for the 1st sprint & tried to stay below 1:40/500 after that

5 min block on heavy bag
30s on/30s off
Jab, jab, cross combos mostly.

4 rounds of:
Military press - 40kg - 8
Hanging leg raises - 12
Curls - 30kg - 12
Russian twists - 20

3 rounds of:
Donkey Calf raises - +30kg - 12
Renegade rows - 8
TRX rows - 8

Stretch

Tin of mackerel, muesli with yoghurt

Inspector Coptoor

Foam rolling

C2 rower
2 x 12 "UT2"
2:15/500m pace
5.4km or so

Loads of stretching & foam rolling
& cricket balling

Felt very sore today

Inspector Coptoor

This morning

Bit if a warm up

Boxing - heavy bag
10 x 30s on/30s off

Rower
6 x 2' intervals
Took 90s rest between rows
Pace was meant to be 1:50-2:00/500m
Averaged 1:53/500m

Bench press
60kg - 6 x 10
S/S with
Lat pull down
60kg - 6 x 10

Stretch

Inspector Coptoor

Rowing
2 x 15' at 2:06-2:12/500m pace

Inc DB benching
30kg DBs - 5 x 6

TRX rows
5 x 8

Curls
4 x 10

Rolling DB triceps extensions
4 x 10

Stretching
Spiky ball & cricket ball on calves & triceps
V sore

Inspector Coptoor

Rowing
8 x 45s Max effort

Average pace varied from 1:25/500m to 1:38/500m by the end

Nasty stuff

Overhead press
20 - 5
30 - 5
40 - 5
50 - 5
45 - 5 x 5

Deficit BB RDLs
20 - 5
30 - 5
40 - 5
50 - 5
60 - 5
70 - 5
80 - 5
90 - 3 x 5

Loads of shoulder work with bands
5 x 10 of:
Dislocates
Pull aparts behind the neck
Pull aparts in front

Lots of spiky ball stuff

Hanley

Just wondering on the deficit RDLs... are you not losing lumbar extension there?! Any time I do an RDL I can only ever get it to below my knees!

Dont' envy your rowing adventure. Would rather drink dog piss.

Inspector Coptoor

I was using bumper plates and they were just touching the floor at the bottom so used a small box of 3-4 inches.

I wasn't going too low like.

The rowing is something I'm just having a crack at.
I don't think it can injure me.

Inspector Coptoor

Yesterday

Rowing
3 x 7' at Threshhold.
2:00-2:06/500m pace.

Beginning to get the lower end of the pace consistently.
Got 1750m on each row.

Snatches
20 - 4 x 3
30 - 3 x 3
40 - 3 x 3
45 - 3 x 2

Front squats
50kg - 5 x 6

Stretch

Inspector Coptoor

Physio on Monday wasnt fun.
He reckons I'm improving but I've issues with stability in the left shoulder, mobility is v good.

I have rehab stuff to do which now involves deadlifting, Turkish get ups, paused front squats, weighted crawls and other fun stuff.
(Weighted crawling is evil).

So had outrageous DOMs from Physio Monday, only went away yesterday (Thursday).
Slept very badly Wed night so didn't train yesterday

Got back into it today:

Rowing
8 x 45s Max effort sprints
These weren't as good as they should have been.
Got under 1:30 on the first two for 35-40s of the 45s sprints

Front squats
20,30,40 - 5
60 - 5
80 - 3 x 3
60 - 5 x 3

Turkish get ups
16kg KB - 8 each side

KB SL RDL
5 x 6 each leg

Gunz
3 x 12 superset for bis & tris on two exercises

Inspector Coptoor

Rip 60 messing around:

triceps roll outs
6 x 10

Horizontal rows
4 x 8

KB swings
20kg - 3 x 20

KB press
20kg - 3 x 5 each side

KB snatches
12kg KB - 3 x 5 e/s
16kg KB - 3 x 5 e/s
20kg KB - 5 e/s

DL from pins (rehab stuff)
90kg - 3 x 10

Shrugs
80kg - 3 x 12

Seated OH pin presses
50kg - 3 x 10
60kg - 10

Peterson step up
3 x 10 each side with 2 x 10kg DBs

DB press
5110 tempo
3 x 12

Messing around session

Inspector Coptoor

Rowing
3 x 6' at 1:50-2:00/500m pace.

1560m
1540m
1535m

Real lung buster

Back squats to parallel pins
Tempo 5110
Up to 100kg for 5 x 5

Bench
40 - 2 x 8
60 - 5
80 - 5
85 - 5
87.5 - 5
90 - 3
85 - 3 x 3

DB SL RDLs
BW - 8 e/s
24kg DB - 5 x 8 e/s

Seated leg extension
60kg - 6 x 15

Inspector Coptoor

Session two
Steel log press
Log - 10
Log + 30kg - 8,8,8,6,6

DB front raises
3 x 10

DB lat raises
3 x 10

Front Squats
70kg - 3 x 3

Stretching
Foam rolling

Inspector Coptoor

Warm up
Foam rolling
Glute bridges
Band dislocates

Rowing
5' warm up easy row
2 x 15' at UT1 - 2:06-2:12/500m pace
3.55km or so for each 15' row

Lots of stretching
Cricketball on calves & glutes

Inspector Coptoor

Yesterday morning
Warm up

Snatch
20 - 3 x 3
30 - 3
40 - 3
45 - 3
50 - 2
55 - 2
60 - 5 x 1

Clean & Jerk
50 - 2 x 3
60 - 2
70 - 2
75 - 1
80 - 1
85 - 3 x 1

Pressing
40kg - 5 x 8

Shrugs
60kg - 3 x 12

Inspector Coptoor

This morning

Rowing
6 x 90s at sub 1:50\500m pace.

Hit 1:25 for a while on the first one
Legs were in bits today.

KB SL RDL
3 x 6 each leg

TRX rows
4 x 8

TGU's
5 e/s with 16kg KB

Inspector Coptoor

Friday morning

Rowing
4 x 2' pieces at 1:50/500m

Lots of technique work with the bar on snatch & clean & jerk

Today
Took a notion to go for a run
5.45km total

Was doing ok for 1st 4km - under 23 mins.
Got a horrible blister & walked the rest
Cold air in the lungs sucks

Inspector Coptoor

3rd last rowing sesh before comp on Sunday.

25 minutes
Easy row
5.7km at 2:12-2:15/500m
Easy.

I find rowing so much easier than running.

Loads of stretching
Loads of technique work on cleans & snatch then as I was coaching for 45 mins.

Inspector Coptoor

Tapering in to the rowing competition on Sunday.

I'm in the Men's Open 500m
As I'm still under 30 (just about)

Wed morning
3 x 100m sprints
Around 15s for 1st one
16s for next two

Then
2 x 3' pieces at 1:45/500m

Today - Friday
3 x 45s balls out sprints

Sprint 1 - 272m got down to 1:21/500m for a few seconds
Sprint 2 - 254m
Sprint 3 - 242m

Time to just chill out now til Sunday

token

Good luck on Sunday! Break an oar.

Inspector Coptoor

Irish Indoor Rowing Championships
UL
500m
1:29.

Pure and utter sh1t€.
Very disappointed.

Today

Warm up:
OH Squats
Klokov press
Snatch drills


Snatch
20kg - 3 x 3
40kg - 3 x 2
45kg - 3 x 2

Clean & Jerk
45kg - 3
60kg - 2 x 2
65kg - 2
70kg - 2
75kg - 1
80kg - 3 x 1

Front squats
50kg - 5 x 5

Band Assisted Dips
3 x 12

Tri push downs
3 x 20.

Legs were like jelly.

Inspector Coptoor

Training this morning

Seated pin presses
20,30,40,50kg - 8
60kg - 6
62.5kg - 3 x 6

Trap bar Deadlift (Low Handles)
Up to 150kg - 6 x 3

SL KB RDL
16kg - 4 x 6 per leg

Band assisted pull ups
4 x 6

Push ups
3 x 10

Inspector Coptoor

Warm up

Benching
20 - 2 x 10
40 - 2 x 8
60 - 2 x 5
70 - 5
80 - 2 x 5
82.5 - 5,5,3

Pull ups - 2 x 3
Band Assisted pull ups - 6 x 6

KB floor press
3 x 12

DB row
35kg DB - 3 x 8 e/s

Assisted dips
3 x 10

Curls
25kg - 3 x 10

Felt absolutely brutal today.
Slept badly due to v scratchy cough & sore throat.

Inspector Coptoor

This morning

But if a warm up

Snatch Combo
Snatch Deadlift, Snatch Pull, Power Snatch
20,30,40 - 1,1,1 x 2
50, 52.5, 55, 57.5 - 1,1,1 x 2

Back squat
20, 40, 60, 70 - 5
80 - 2 x 5
90 - 2 x 5

Bench press
20, 40, 60 - 8
70 - 4 x 6

Push press
55kg - 4 x 6

Banded dips - 3 x 10

KB lat raises - 3 x 10

Plank - 3 x 30s

Russian twists with 10kg - 3 x 20

Good session

Inspector Coptoor

Sore from yesterday
Hip opening warm up

Clean combo
3 power cleans, 3 clean pulls, 3 dead lifts
40kg - 1 set
50kg - 1 set
60kg, 65kg, 70kg, 72.5kg, 75kg - 1 set

Clean pulls
80, 90, 100, 100 x 4

DB rows
30kg - 2 x 12

Turkish get ups
16kg KB - 3 x 2 e/s

Inspector Coptoor

Yesterday

10km hike in the hills in the Basque Region.

Doing mwods & lots of stretching with a band & cricket ball.

COH

Inspector Coptoor wrote: »

10km hike in the hills in the Basque Region.

Reminds me of this time when I was just outside Barcelona hiking in the foothills of Mount Tibidabo. I was at the end of this path and I came to a clearing and there was a lake, very secluded. And there were tall trees all around. It was dead silent. Gorgeous... and across the lake I saw...a beautiful woman...bathing herself...but she was crying...

Inspector Coptoor

Is that from Friends or something?

Inspector Coptoor

Fleming WL programme
Week 1
Workout 3

Bit of a warm up


1. Snatch regression complex - 4 x 5+5
5 btk Power snatches + 5 snatch grip RDLs
Worked up to 45kg for the 4 work sets
Serious forearm pump

2. Front squat - 4 x 5
Up to 70kg for work sets. So weak.

3. Split jerk - 4 x 3
Up to 75kg for the 4 sets. Power cleaned the weight up

4. Abs - 3 sets of:
20kg weighted planks x 30s
16kg KB Russian twists x 20

Time for food before workout number 2 of the day.

Inspector Coptoor

Workout number 2 of the day

Workout 4
1. Klokov combo - DL, clean, front squat, push press, split jerk
4 sets - 65,70,75,75

2. Back squat - 4 x 5 - 60,70,80,90kg

3. Pull ups - 4 x 8 (green band)

4. T Get up - 3 x 2 each side 16,20,24kg KB

Some extra upper back stuff:
DB row - 2 x 12 e/s with 25kg DB
3 x 8 e/s with 32kg KB

Inspector Coptoor

Week 2 Workout 1

1. Snatch Combo
Snatch Deadlift, Snatch Pull, Power Snatch - 4 x 1,1,2 x 2

Work sets at 53, 55, 58 (F 2nd snatch x 2) & back to 55 for last set

2. Back squat - 4 x 6
60,70,
Work sets: 80, 80,90, 90

3. Push press - 4 x 6
Work sets: 55,55, 60, 60

4. Abs - 3 sets of:
a Weighted planks (+20kg) x 30s
b Russian Twists with 15kg - 20

Paudee

What are you up to!

Inspector Coptoor

Week 2 Workout 2
1. Clean regression complex
3 P cleans, 3 Clean Pulls, 3 DLs
warm up sets at 40,50,60
Work sets (4) at 70, 75, 78, 80

2. Clean Deadlift - sets of 5
Work sets - 100, 110, 120, 130

3. DB row - 2 x 12 e/a
30kg

4. T Get Ups 12 - 3 x 2 e/s
24kg KB

Extra messing

Bench
60kg - 5 x 12

Seated leg extension
5 x 12

Seated calf raise
5 x 12

Seated leg curl
5 x 12

Plate loaded leg press
5 x 12

the drifter

wait...where is the rowing? I'm very confused

Inspector Coptoor

the drifter wrote: »

wait...where is the rowing? I'm very confused

Off school the last while, so no easy access to a 1/2 decent rower, and no comp to train for either.

I've entered the moxie challenge in May 25th, a 40km adventure race - mix of running, kayaking & cycling so will be starting to train for that soon.

Inspector Coptoor

Warm up

C2 rower
4 x 500m with 90s off
1:48, 1:50, 1:52, 1:55

Week 2 workout 3

1. Snatch regression complex - 4 x 5+5
5 btk Power snatches + 5 snatch grip RDLs
Worked up to 45kg & then 47.5kg for 2 work sets at each weight

2. Front squat - 4 x 6
70kg for work sets.

3. Split jerk - 4 x 3
75kg for the 4 sets.
Power cleaned the weight up

4. Abs - 3 sets of:
20kg weighted planks x 30s
20kg Plate Russian twists x 20

Inspector Coptoor

Workout 4
1. Klokov combo - DL, clean, front squat x 2 push press, split jerk
Sets at 60,62.5, 65, 67.5, 70, 72.5 & 75

2. Box squat - 4 x 6
Work sets at 100kg

3. Pull ups - 4 x 3

4. T Get up - 3 x 2 each side 16kg KB

Bench
67.5kg - 8 x 3 with 2s pauses

gmcgettrick

Are you training in ECB at all now?

Inspector Coptoor

gmcgettrick wrote: »

Are you training in ECB at all now?

No man, just training at work now.
Wasnt getting home in time to train. Think I was there twice in Dec.
Can't justify paying €80 a month when I'm bit training there a minimum of 12 times a month.

Inspector Coptoor

Friday

Bit of conditioning with some friends

Screened them with OH Squat
Introduced movements
Scaled workout

This is what I did

10' block
8 OH presses @ 30kg
8 Goblet squats with 16kg KB
20s 3 point plank
9 rounds

10' block
8 inverted rows
4 reverse lunges e/l with 2 x 16kg KBs
20 Russian twists with 15kg plate

10' block
10 KB swings
5 SL flute bridges e/s
10 BB curls

Nice session
Good stretch after

Today

Outdoor Sprints

Warm up
2 x 70m runs

Work
6 x 70m sprints

2 x 70m band resisted sprints

Good banter in the rain on the green beside Sandymount strand.
Couldn't run on the beach coz tide was in!

Frogdog & Emo were with me