Hello everybody!
I'm a 25 year old National top level lightweight rower (from a small European country). I have rowed 10 years, and trained with weights about the same. I have had various programs ranging from Olympic lifts to more ”basic” strength programs. I have gained some improvements in strength and muscle with them, but I think none of them have been really optimal (probably the main issue has been with applying progressive resistance). Now strength isn't the main ability in rowing (especially in lightweight), nevertheless I do believe that it is an important ability, at least to a certain degree, as you have to move the boat weight too.
I accidentally stumbled to HST a few weeks ago, and immediately felt I had to try it. I guess it was the ”not training to failure” and the easy-to follow progression that really got me into this. Now I know it's probably not going to be as effective as it could, because I am training endurance at the same time pretty hard. However my current program has basic weightlifting three times per week (basically a pull/push/legs split) and my coach agreed I could have HST fullbody 3times a week a go. (Waiting for next fall and off-season to really take all the benefits
)
My primary goal is to gain strength, and I'd eventually like to gain 2,5 kg of muscle.... More muscle I really can't have, as I currently weigh 70 kg (the average kg limit for a lightweight crew). However with about 12% bodyfat, I can cut from that (+fluids before the weighing) in the competitive season to get to 70, even if I gained 2,5 kg muscle.
After reading and trying to learn things from the forums and FAQ quite a long time I decided to go with the following exercise routine A-B-A-B... currently on Thu-Sat-Mon:
Edit: See the changed program in post #9
Workout A with 15RM (kg's)
Workout B with 15RM (kg's)
The weights will go separately with the splits, both about 80%-90%-100% of the RM's. I am going with the basic two week blocks. For sets I'm going for 1x15 – 2x10 – 3x5. As you see it's basically the example program on the HST website only with Dead lifts and db shoulder press on day B instead of shrugs and rear delts plus Flat bench instead of dips as I feel my shoulders can't handle them (yet). Each of the above listed exercise were in my previous program too, among others.
Now this is pretty many exercises, but I can handle it (of course advice is always still welcome). My old 3 days a week split program had 8-10 exercises per session, each with 3 sets, some going to failure, and it wasn't a problem.
Now I have tested the 15RM from all the previous exercises as you see (finished yesterday). I am not going to test the other RM lifts, but go for the estimated 1,2*15RM for 10RM and 1,15*10RM for 5RM. Why is that? Well I would have liked to test them all but the time is an issue. Testing both A/B splits would take me 4 more weight sessions = almost two weeks. I'm having two months now to the start of precompetitive season, where I do not have that many weightlifting sessions per week in my training schedule. I would not have time to finish my cycle before that if I'd test them all. Now I can start next Thu with 9 days of ”SD” from weights (plus this week is a recovery week from endurance training, so I only have about 7 hours of other training this week too).
After this cycle during precompetitive/competitive season I think I will have weights twice a week. After reading the simplify and win thread, I am probably going to try a twice a week 4/4 A/B exercise workout found there to at least maintain strength levels.
I'm probably going to post to this log once per week a summary how the sessions have went, not after each session.
Now I hope I got the basics right. Any comments would be welcome!
-Pekkias
I'm a 25 year old National top level lightweight rower (from a small European country). I have rowed 10 years, and trained with weights about the same. I have had various programs ranging from Olympic lifts to more ”basic” strength programs. I have gained some improvements in strength and muscle with them, but I think none of them have been really optimal (probably the main issue has been with applying progressive resistance). Now strength isn't the main ability in rowing (especially in lightweight), nevertheless I do believe that it is an important ability, at least to a certain degree, as you have to move the boat weight too.
I accidentally stumbled to HST a few weeks ago, and immediately felt I had to try it. I guess it was the ”not training to failure” and the easy-to follow progression that really got me into this. Now I know it's probably not going to be as effective as it could, because I am training endurance at the same time pretty hard. However my current program has basic weightlifting three times per week (basically a pull/push/legs split) and my coach agreed I could have HST fullbody 3times a week a go. (Waiting for next fall and off-season to really take all the benefits
)My primary goal is to gain strength, and I'd eventually like to gain 2,5 kg of muscle.... More muscle I really can't have, as I currently weigh 70 kg (the average kg limit for a lightweight crew). However with about 12% bodyfat, I can cut from that (+fluids before the weighing) in the competitive season to get to 70, even if I gained 2,5 kg muscle.
After reading and trying to learn things from the forums and FAQ quite a long time I decided to go with the following exercise routine A-B-A-B... currently on Thu-Sat-Mon:
Edit: See the changed program in post #9
Workout A with 15RM (kg's)
1. Squat 82,5
2. Leg curl 50
3. db bench (slight incline) 20
4. Pullups 15xBW
5. bent over db laterals 5
6. db Shrugs 70(total)
7. Ez curls (standing) 25
8. Skullcrushers 20
9. Ab crunch (on the floor) 5
10. Calves standing 65
Workout B with 15RM (kg's)
- 1. Leg press (wide) 150+machine(40?)
2. Leg curl 50
3. Flat bench 55
4. Deadlift 120
5. 1-arm db row 30
6. db shoulder press 15/arm
7. Hammer curl (seated) 12,5/arm
8. Tricep pulldowns 45 (lb?)
9. Ab crunch (on the floor) 5
10. Calves standing 65
The weights will go separately with the splits, both about 80%-90%-100% of the RM's. I am going with the basic two week blocks. For sets I'm going for 1x15 – 2x10 – 3x5. As you see it's basically the example program on the HST website only with Dead lifts and db shoulder press on day B instead of shrugs and rear delts plus Flat bench instead of dips as I feel my shoulders can't handle them (yet). Each of the above listed exercise were in my previous program too, among others.
Now this is pretty many exercises, but I can handle it (of course advice is always still welcome). My old 3 days a week split program had 8-10 exercises per session, each with 3 sets, some going to failure, and it wasn't a problem.
Now I have tested the 15RM from all the previous exercises as you see (finished yesterday). I am not going to test the other RM lifts, but go for the estimated 1,2*15RM for 10RM and 1,15*10RM for 5RM. Why is that? Well I would have liked to test them all but the time is an issue. Testing both A/B splits would take me 4 more weight sessions = almost two weeks. I'm having two months now to the start of precompetitive season, where I do not have that many weightlifting sessions per week in my training schedule. I would not have time to finish my cycle before that if I'd test them all. Now I can start next Thu with 9 days of ”SD” from weights (plus this week is a recovery week from endurance training, so I only have about 7 hours of other training this week too).
After this cycle during precompetitive/competitive season I think I will have weights twice a week. After reading the simplify and win thread, I am probably going to try a twice a week 4/4 A/B exercise workout found there to at least maintain strength levels.
I'm probably going to post to this log once per week a summary how the sessions have went, not after each session.
Now I hope I got the basics right. Any comments would be welcome!
-Pekkias
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