Quote:
Originally Posted by feel wrath
It seems monthly reviews are a thing, so here's mine for Jan
I'm very happy with the training and progress
21 training days (which is vg given I was away on vacation for 6 days)
all 31 days I was over 10k steps and I averaged 15,300 steps per day.
1 Lifetime PR
Lifting
I moved up in weight on my 5x5 and 5x3 for both Bench and Press which is great (I only move up when I've completed all the reps 3 consecutive training sessions)
Rowing
I got myself into a consistent routine and I think I made progress in fitness and technique. I'm happy with the weekly program I've set for myself and I hope it'll bring consistent progress.
Alcohol
only 9 alcohol free days in Jan and most of the days I drank, I would have had 5 units+ of alcohol. Need to cut down and have started the process (5 of the 9 days have been in the past week). I won't be drinking at home at all this month, but will allow myself to drink if we have parties/dinners out.
Sleep
my average sleep score on my fitbit was 72 with an average nightly sleep time of 6 hours 25 mins. I think this can be better and I'm hoping to see improvements now that I'm cutting down on my alcohol intake. However, now that my business has ramped up, I'll be setting an early alarm a few days a week when I commute into the city and work related anxiety can sometimes affect my ability to sleep.
But I'm hoping to get the sleep score up into the mid to high 70s and I'd love to be able to increase my average sleep time by 15 mins + this month.
Goals for the month
I'm into week 2 of a 6 week cycle and my overall goal is to keep training hard, smart and consistent because I know the results will come.
Rowing
I'm really enjoying the more regular cardio I'm doing and it's easy to jump on the rower right now because I'm making regular progress.
I've got 2 2k time trials over the next 4 weeks plus a 5k and another 1k.
- I think I can re-break my 1k
- I hope to get very close to going under 7 mins in the 2k.
- I'm truly terrified of the 5k tt I've got scheduled for 10 days time. I won't be attempting a PR in that but I hope to get under 19 mins and hopefully close to 18.50, which would make a PR attempt (18.43) a realistic probability for the following 5k time trial
Assault Bike
- After last night's 50k cals, I'm confident that there's a sub 3min 100k there for me if I can find a good opportunity to do it
Lifting
- I think I probably have a Strict Press PR in me over the next few weeks, but I'm not sure I'll attempt it. I'm making gains in that and Bench and I think I'll just continue with the training for the next 5 weeks and then make a new plan afterwards
February review
23 training days out of 28
26 days I also walked at least 10k steps
13 alcohol free days is meh, albeit an improvement on Jan.
2 lifetime PRs - I broke my 2k time and also crushed my 100cal Airdyne PR
Rowing - happy with my progress and think I'm still getting fitter..was very happy with the 5k tt effort yesterday
Lifting - I've moved up in my 5x3 Bench weight and will be moving up in my 5x3 Press weight next time out. the 5x5 Press has stuck a little, but I think I'll be able to move up in the 5x5 Bench after the next session (I move up if I get through the entire rep scheme 3 consecutive times)
Sleep - average of 6hrs 29 sleep at a sleep score of 72..so basically the same as last month.
Goals for March
Train at least 22 times
10k steps at least 25 times
Rowing - I'd like to break my PRs in every time trial I do. The plan is to do a 1,2 and 5k tt again this month...in that order but I'll only do them if I've slept well and my body feels good, so they might not happen every week. I feel confident I can take a second or two off the 1k, slightly less so with the 2k and I feel hopeful with the 5k
I'm going to add a little more volume to my rowing metres this month too - basically do a longer interval session in terms of metres per interval and also attempt two other 20min+ slow rows
Assault Bike - if I can fit one in, I want to attempt a faster 50cal time
Lifting - just continue with what I'm doing...ensure I bench or press at least 3x per week and continue making gains...completing the rep structures as per my strat and moving up. My plan is to 'taper' in early April and attempt PRs/max efforts next month.
Alcohol. 18 alcohol free days minimum
Sleep. hoping the reduced alcohol will help this.