Back in the fitness center at the JW Marriott in Seoul. I slept well, and a long time too, maybe 8 hours. But I woke up sore and tired. Looking back over the past week, I’m not too surprised. My volume is a lot higher than normal. I think it’s OK to push a bit past normal for these two weeks to try to get a little bit of supercompensation when I taper back for the HOCR. I’ll be forced into a rest day when I travel back over Wednesday/Thursday.
Today, I thought it would be good to do a little strength work, especially for rowing related moves. But I wanted to do a little aerobic work first.* So, here is the plan
- 40′ elliptical (easy intervals)
- Front Squats
- seated rows
The work on the elliptical felt pretty damn hard, but my HR was pretty low. I guess that is accumulated fatigue.
As for strength, I had no idea what to expect. The fitness center was admirably equipped. There was not one, but two, squat racks. Not Smith machines, but actual squat racks. So, I decided that doing some front squats would be a good idea. Why Front Squats? Well since I haven’t done any lifting for the longest time, I didn’t want to do back squats and be tempted to go too heavy and mess myself up. By doing front squats, I was much more limited in what I could lift.
I warmed up with 12 reps of just the bar (20kg). I was surprised that I was feeling it in my thighs just from the warm up set. Then I loaded two 10kg plates and embarked on my first set. I managed 8 reps with good form, but my thighs were complaining. Wow! I think I need to do some remedial strength work! I did 2 more sets of 8 reps.
Then I went over to a cable pull station and got myself set up to be able to do seated rows. I set it up so that I got tension with the bard over my toes, and I essentially did the body/arms part of the stroke with as much acceleration as I could. I loaded the full stack (45kg) and managed 2 sets of 20 and 1 set of 15.
After that I thought about doing some more, but I was pretty torched, so I had a drik of water, and called it a day.
Tomorrow: The fitness center triathlon (again).