Rowing: Winter Training Progress
Report for Sagar Sen
November
Week 1
2K
ERG Test
Total time = 7 mins 3 secs
Monday:
8K erg steady state (SS)
Average split = 1.58.0 / 500m
Tuesday:
Erg 4K SS
Average split = 1.51.7 /500 m
+CT#1a (x1) Circuit training 1A consist on
exercises 1, 2 and 3 only
(meaning leg press (6 sets) - bench pull (6 sets) - rowing power
clean (5
sets)
Max for leg press = 120 kg
Max for rowing power clean = Didn't compute the max but for 70 reps it
was 30 lbs I think.
Max for bench pull = -do- for 70 reps it was 2.5 kg + weight of the
handle on the incline
Wednesday:
8K erg steady state (SS)
Average split = 1.55.2 /500m
Thursday
OFF
Friday:
7am / McGill gym entrance
CREW jog for 60'
Saturday:
X-training (swimming, running, biking, etc…)
20 mins level 6 elliptical strength
20 mins on bike
Also wanted to swim for 30 mins but the pool was closed due to a
synchronized swimming competition.
Sunday:
OFF
Week 2
Monday
ERG 10 Km SS
Average Split = 1.55.7 /500m
Tuesday
ERG 4K SS 1.50.9 /500 m @ average 23spm
CT#1a(x1)
Benchpull: 5 kg,6.5kg,8kg,10kg,10kg,5kg
Rowing power clean: 80 lbs,40 kg, 80lbs
Leg press: 60kg,65kg,75kg,80kg,60kg
Wednesday
OFF
Thurday
1st pyramid: 1.52.7 @20 spm (average)
2nd pyramid: 1.54.8 @20 spm (average)
Friday
CT#2
Did 1 set but was too tired on that day to execute the
other two.
Saturday
CT#2 (x3)
Benchpull (70 reps): 2.5kg + Barweight
Benchpull(50 reps): 3.63 kg +Barweight
Back ext (30 reps): 10 kg
Benchpress(40 reps): 30 kg
Seated rows (40 reps): 5 plates
Legpress (70 reps): 40 kg
Legpress (50 reps): 50 kg
Catches(30 reps): 10 lbs + barweight
Rowing power clean ( 30 reps): 90 lbs + barweight
Butterflies (30 reps) : 25 lbs each hand
Airswimming (40 reps): 1.13 kg x 2
Shoulders: 20 lbs each ahnd
Sunday
X-Training
20 min Strength Elliptical (Level 5)
20 min Biking (Intervals)
Week 3
Monday
Erg 10k SS
Could not complete due to boredom
Split 1.55.0 /500m upto 7K
Tuesday
Erg Weight (x3)
Stroke Rate
|
Set 1 (split /500m)
|
Set 2 (split /500m) |
Set 3 (split /500m) |
12 spm
|
2:06
|
2:05
|
2:05.2
|
10 spm
|
2:12
|
2:09.3
|
2:11.8
|
9 spm
|
2:17.4
|
2:13.6
|
2:12.2
|
9 spm
|
2:12.8
|
2:15.4
|
2:15.8
|
10 spm
|
2:08.1
|
2:12.1
|
2:12.4
|
12 spm
|
2:05.6
|
2:03.8
|
2:04.3
|
250 m Regular
|
1:29.1
|
1:25.1
|
1:28.0
|
Wednesday
ERG 4k SS
Split: 1:53.0 /500m
Circuit
Training 1b
Legpress: 60 kg, 65 kg, 75 kg, 80 kg, 80
kg, 60 kg
Bench Pull: 5kg, 6.25 kg, 10 kg, 11.25 kg, 11.25 kg, 5 kg + barweight
Bench Press: 35 kg, 45 kg, 40 kg, 40 kg, 35 kg
Rowing Power Clean: 40lbs, 50lbs, 50 lbs, 50 lbs, 40 lbs
Crunch 5 x 50
Bench Dips: 45,44,51,27,30
Thursday
OFF
Friday
Jogging (60 ') to Mont Royal
Saturday
ERG 10K SS
1.55.6 /500 m
(partner was Travis)
Week 4 (Bad week)
Monday
ERG 10 K SS
1.55.7 /500 m
(no partner)
Tuesday
1.50.2 / 500m
CT 1b (Same weights as last week)
Doing the 70 reps felt much easier
Wednesday
Erg 2x 4000 m @ 24 spm
1.48.8 /500m on the first 4k
Could not complete second since blister was bleeding. Sorry!
Thursday
CT 2 (x3 )
Did only 2 sets
Friday
Hula Hoop (10x10x2)
Saturday
Jogging(30') + CT #1a
DND..was extremely ill
Week 5 (Low)
Monday
Erg 10 K SS
DND ...still ill (Did it on Saturday)
Tuesday
Erg 4k
1.51.7 /500 m
CT 1a(x1)
Wednesday
OFF
Thursday
Erg 4k SS
1.50.6 /500m
14.44 sec
18 spm first 2 km , 20 spm 3rd km and 22 spm final km.
Leg Press: 60 kg, 70kg, 80 kg, 85kg, 85kg, 60 kg
Bench Pull: 5 kg, 6.13 kg, 10 kg, 12.25 kg, 12.25 kg, 5 kg
Rowing Power Clean: 50 lbs, 65 lbs 65 lbs 50 lbs
Friday
Erg 6k @18-22 spm
1.52 / 500 m
Saturday
X-Training DND
Instead did the 10 K due from Monday
1.54.9 /500 m
Total time: 38:14 sec
Sunday
OFF
Week 6 (Medium)
Monday
Erg 10 K SS
1.56.3 /500m
Tuesday
Erg 4K SS
1.50.4 /500 m
CT #1a
Legpress: 180 lbs, 200 lbs, 288lbs, 338 lbs, 338 lbs, 180lbs
Bench Pull: 7.5 kg, 10 kg, 12.25 kg, 15 kg, 15 kg, 7.5 kg
RPC: 45 lbs, 65 lbs, 65 lbs, 45 lbs
Wednesday
OFF
Thursday
Erg pyramid #1 (x2)
1.52.4 /500 m
1.54.5 /500 m
Friday
Erg 4K SS
1.50.7 /500m
CT #1a (x1 )
Same weight as tuesday
Saturday
X-Training
Sunday
OFF
Week 7
Monday
Erg 10K SS
1.56.1 /500 m
Tuesday
CT #3
Wednesday
OFF
Thursday
DND
Friday
Special X-mas break
Saturday
DND
Sunday
OFF
Week 8
Monday
OFF
Tuesday
Jogging 90 mins
Wednesday
Jogging 60 mins
Thursday
OFF
Friday
60 mins Jogging
Saturday
80 min jog
Sunday
Special X-mas ct
Week 9
Monday
OFF
Tuesday
Erg 12 K SS
1.59 /500 m
Wednesday
CT #1b
Leg Press : 175 lbs , 195 lbs, 275 lbs, 295 lbs, 315 lbs, 315 lbs, 175
lbs
Bench Pull: 20 lbs, 30 lbs, 40 lbs, 50 lbs, 50 lbs, 30 lbs
RPC: 40 lbs, 60 lbs, 60 lbs, 60 lbs, 40 lbs
Bench Press: 60 lbs, 110 lbs, 90 lbs 90 lbs, 60 lbs
Thursday
Erg 8k (am)
CT #2 x 3 (pm)
DND ..walking around universal studios and islands of adventure the
whole day.
Friday
Erg 12 k SS
1.56.8 /500 m
Saturday
CT #3
Leg Press: 215, 255,295, 355, 355, 375 (lbs)
Bench Pull: 40 , 50 , 70, 90, 90 , 100 (lbs)
RPC: 60,70,110,110, 110 (lbs)
Bench Press: 60, 70, 80, 100, 120, 120 (lbs)
Crunch 20 x 4 (10 kg)
Bench dips 5 x 20 kg (max reps)
Sunday
OFF
Week 10
Monday
Erg 12 K SS
1.57 /500 m
Tuesday
CT # 3
Bench Pull: 10 , 15 , 20 , 22.5 , 27.5, 30 (kg)
Leg Press: 120, 130, 150, 160, 170, 170 (kg)
RPC; 50,65,90,(lbs), 60 kg, 60 kg
Bench Press: 70, 85, 85 , 100, 100 , 100 (lbs)
Wednesday
Erg Weight (x 3)
1 2 3 (/500 m)
12 spm : 2.02 2.03 2.04.5
10 spm: 2.10.5 2.14.4 2.12.3
9 spm: 2.19.7 2.18.5 2.18.5
9 spm: 2.17.0 2.20.0 2.18.0
10 spm: 2.15.9 2.14.6 2.15.3
12 spm: 2.08.5 2.05.9 2.03.7
250 m: 1.27.7 1.28.5 1.29.0
Erg 12K evening (DND)
Thursday
CT # 2 x 1 (too tired that day)
Friday
Tank Crew (AM)
Erg Pyramid : Av. 1.55 /500 m, 1.57 /500 m , 1.56 /500m
Saturday
Leg Press: 120, 150, 170, 210, 210
Bench Pull: 10, 17.25, 22.25, 25, 25, 25 (kg)
Bench Press: 40, 50, 50 , 55, 57.5 (kg)
Crunch 4 x 20 (10kg)
Bench Dips : 5 x 20 kg (max)
Sunday
OFF
Week 11
Erg 12k
1.55.7 /500 m
Tuesday
CT # 3
Leg Press: 120, 180, 220, 270, 290, 290 (kg)
Bench Pull: 12.25, 20, 22.25, 25, 27.5, 30 (kg)
RPC: 40, 50, 70, 70, 70 (kg)
Bench Press: 40, 50, 50, 55, 57.5 (kg)
Crunch : 4 x 20 (10 kg)
Bench Dips: 5 x 20 kg (max)
Wednesday
Erg 2x 4000 m @ 24 spm
1.48.9 / 500 m
1.51.7 /500 m
Thursday
Erg Pyramid #2 x 2
1.51.1 /500m
1.53.2 /500 m
Friday
Tank Crew
Saturday
CT #3
Leg Press: 130 ,190, 230, 270, 290 , 290 (kg)
Bench Pull: 15 , 20, 25, 27.5, 30.0, 32.5 (kg)
Rowing Power Clean: 40, 50, 60 , 60 , 60 (kg)
Bench Press: 40,42.3, 42.3, 42.3, 45, 50 (kg) <- no one to spot
Crunch: 4 x 20 (15 kg)
Bench dips: 4 x max reps
Week 12
Monday
Erg 12 K SS
1.55.6 /500 m
Tuesday
Leg Press: 120, 200, 220, 260, 290, 290 (kg)
Bench Pull: 15 , 20,
25, 27.5, 30.0, 32.5 (kg)
Rowing Power Clean: 40, 50, 60 , 60 , 60 (kg)
Bench Press: 40,42.3, 42.3, 70, 70, 70(kg)
Crunch: 4 x 20 (15 kg)
Bench dips: 4 x max reps
Wednesday
Jogging 60 ' in the morning
Erg Pyramid #1 x 2
1.53.8 /500 m
1.56.0 /500 m
Thursday
CT #3
Leg Press:
120, 200, 230, 270, 290, 290 (kg)
Bench Pull: 15 , 20,
30, 35, 37.5, 37.5 (kg)
Rowing Power Clean: 40, 50, 70 , 70 , 70 (kg)
Bench Press: 40,50, 60, 70, 70, 70(kg)
Crunch: 4 x 20 (15 kg)
Bench dips: 4 x max reps
Friday
Tank Crew (AM)
CT#3 (PM)
Leg Press:
120, 200, 230, 270, 290, 290 (kg) < Equivalent on power runner (less
weight)
Bench Pull: 15 , 20,
30, 35, 37.5, 37.5 (kg)
Rowing Power Clean: 40, 50, 70 , 70 , 70 (kg)
Bench Press: 40,50, 60, 70, 70, 70(kg)
Crunch: 4 x 20 (15 kg)
Bench dips: 4 x max reps
Saturday
Erg 12 K SS
1.55.2 /500 m
Sunday
OFF
Week 13
Monday
Erg 14 K SS
1.55.5 /500 m
Tuesday
CT #4 (Power)
Leg Press: 100 , 120 , 200, 200, 200, 200 (kg)
Bench Pull: 15,20,30,30,30,30 (kg)
Rowing Power Clean: 40,40,50,50,50 (kg)
Bench Press: 40,42.5, 50, 50, 50, 47.5 (kg)
Wednesday
Erg Weight(x3) AM
Splits 12 spm 10 spm 9 spm 9
spm 10 spm 12 spm 250 m
Set 1 2.05.0
2.08.2 2.12.7 2.13.9 2.09.3
2.06.5 1.24.8
Set 2 2.06.3
2.12.6 2.18.5 2.14.5
2.12.1 2.07.7 1.25.8
Set 3 2.03.3
2.10.7 2.16.2 2.22.0
2.12.2 2.06.9 1.27.5
Erg 1250 x 6 , 6' rest @28 spm
1. 1.44.5
2. 1.46.4
3. 1.46.5
4. 1.46.9
5. 1.46.4
7. 1.47.6
Thursday
CT #3
Leg Press: 120 , 200, 230, 270, 290, 290 (kg)
Bench Pull: 17.25 , 20, 30, 35, 37.5, 37.5, 37.5 (kg)
RPC: 40, 50, 60, 60 , 60 (kg)
Bench Press: 40, 50, 60, 70, 80, 70 (kg)
Crunch 4 x 20 (15 kg)
Bench Dips: 4 x max (20 kg)
Friday
AM
Hula Hoops: 10x10x2
PM
Erg 10 K (SS): 1..55.7 /500 m
Saturday
250x3 (500 m active rest in between)
Sunday
Canadian Indoor Rowing Championships.
Result: Gold!
Team split: 1.35.2 /500 m
My split over 1 km : 1.36.5 /500 m
Total Time: 3.10.2
Week 14 (Low)
Monday
Erg 14 K (SS)
1.56.1 /500 m
Tuesday
Leg Press 110, 130, 210,210,210,200 (kg)
Bench Pull 17.25, 22.25, 30, 30, 25, 27.5 (kg)
RPC 40, 40, 50, 50, 50 (kg)
Bench Press: 40,50,55,52.5,52.5 (kg)
Wednesday
Erg Power(x2) AM
1 ) 1.56.4, 1.58.9, 2.01.1, 2.02.0, 1.59.7, 2.00.7, 2.01.4, 1.59.8,
2.01.6, 2.00.7
2) 1.58.0, 1.59.7, 1.59.3, 2.00.6, 2.00.8, 2.00.4, 1.59.3,
2.02.2,1.59.1, 1.59.9
CT #3
Leg Press: 80, 100, 140, 200, 210, 210 (kg)
Bench Pull: 17.25,22.25,27.25,32.5,37.5,37.5 (kg)
Bench Press: 40, 50, 60, 65, 65 (kg)
RPC: 40, 50, 70, 70, 70 (kg)
Thursday
Erg 10 K SS
1.55.0 /500 m
Could not complete since had pizza just 30 mins ago. (I think did 6 k)
Friday
Tank Crew (Separation of Power)
Saturday
Maximum Strength Test:
Results:
Leg Press: 130 kg (each leg ) on Power Runner
Bench Pull : 45 kg
Power Clean: 70 kg
Bench Press: 72 kg
Sunday
x-training a bit
Week 15 (Medium)
Monday
Erg 14k SS
1.57 /500 only could do 6 km
Fell ill over the weekend and had fever while erging.
Tuesday
CT#4
Leg Press: 140,150,225,225,225,225 (kg)
Bench Pull: 22.25, 25, 32.5,30,30,30 (kg)
Bench Press: 35,40,60,60,60,60 (kg)
RPC: 35, 35, 55, 55, 55 (kg)
Wednesday
Hula Hoops (AM) 300 (2x15x10)
Erg Power (x2) PM
1) 1.57.3,1.57.4, 1.56.9,1.58.1,1.59.1, 2.00.9, 1.59.3, 1.59.8, 1.59.2,
1.58.0
2) 1.57.9, 2.01.8, 2.02.6, 2.00.5, 1.59.0, 2.02.7, 1.59.3, 2.00.7,
1.58.2, 1.59.0
Thursday
Erg 2x 4000 @ 24 spm -4 m with 7 min rest
1.50.5, 1.51.8
Friday
Tank Crew (AM)
Saturday
6K Test
1.49.4 /500 m
Total time: 21:53
Sunday
OFF
Week 16 (High)
Monday
Erg 14 K SS
1.55.3 /500 m
Tuesday
CT #4
Leg Press:
140,150,225,225,225,225 (kg)
Bench Pull: 22.25, 25, 32.5,30,30,30 (kg)
Bench Press: 35,40,60,60,60,60 (kg)
RPC: 35, 35, 55, 55, 55 (kg)
Wednesday
Hula Hoops (10x20x2) Crew
Tank Crew (AM) with varsity for 50 mins
Thursday
CT #4
Leg Press:
140,150,225,225,225,225 (kg)
Bench Pull: 22.25, 25, 32.5,30,30,30 (kg)
Bench Press: 35,40,60,60,60,60 (kg)
RPC: 35, 35, 55, 55, 55 (kg)
+ Skiing
Friday
Hula Hoops (10x20x2)
Erg 10 K (SS) 1.54.8 /500 m (only 6K..was tired)
Saturday
CT #2 x 3
Sunday
OFF
Week 17 (High)
Monday
Erg 10 k SS
1.57.8 /500 m
Tuesday
Erg 2x 3K
1.46.9 /500 m
1.47.3 /500 m
Wednesday
Hula Hoops (10x20x2)
Erg Pyramid #2 x 2
1.56.1 /500 m
1.53.6 /500 m
Thursday
CT# 2 (x 1) ..too late at night..gym was closing
Friday
Tank Crew (AM)
Erg 14K SS (PM)
1.56.3 /500 m
Saturday
CT#2 (x3)
Could not do (CSGAMES 2006 www.csgames.org)
Sunday
OFF
Week 18 (Peak)
Monday
Erg Pyramid #2 (x2)
1.51.1 /500 m
1.51.7 /500 m
Tuesday
CT #2 (x3)
Wednesday
Jogging (60') AM
Erg 2 x10 ' (30 s on, 30 s off)
1. 1.27.4 1.31.6
2. 1.31.9 1.35.6
3. 1.32.7 1.34.5
4. 1.33.7 1.35.5
5. 1.34.1 1.36.0
6. 1.34.3 1.34.2
7. 1.35.1 1.37.4
8. 1.35.8 1.37.0
9. 1.34.9 1.34.4
10. 1.32.1 1.32.5
Thursday
Erg 14 K (SS)
1.55.3 /500m
Friday
Tank Crew (AM)
CT#2 x 3
Saturday
Erg 2 x 3K
1.46.4 /500 m
Sunday
OFF
Week 19 (High)
Monday
Erg 4.5 K
1.46.9/500m
Tuesday
CT #2 x 3
Wednesday
OFF
Thursday
Erg 8K SS
1.53.1 /500 m
Friday
Erg 5 K SS
1.51.4 /500 m
Saturday
OFF
Sunday
OFF
Week 20 (High)
Monday
Erg 2 x 3k
1.46.1 , 1.46.7
Tuesday
CT #2 x 2
+ 1.35.1 /500 m
Wednesday
Tank Crew (AM) 2 x 25
Erg Pyramid #3 x 1 (PM)
250m 1.36.7
500 m 1.37.0
750 m 1.37.0
1000 m 1.37.0
500 m 1.36.6
250 m 1.30.6
Thursday
Erg 1 x 20 (1' on 1 ' off)
1.37.0 , 1.36.7, 1.36.7, 1.35.4, 1.37.0, 1.36.6, 1.37.3, 1.36.6,
1.37.5, 1.36.1
Friday
Tank Crew (AM)
Saturday
6 K test
failed at 3K due to dehydration
Sunday
OFF
Week 21 (High)
Monday
6K test (AM)
Split 1.47.4 /500m
Split Length: 1200
1.46.3, 1.47.4, 1.47.6, 1.47.8, 1.47.6
Average : 1.47.4 /500 m