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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Steffon Williams

Log

Date Distance Time Pace Comments Action
07/19/24 2,698m 9:40.0 1:47.4 View workout
07/18/24 5,547m 21:00.0 1:53.5 View workout
07/10/24 4,045m 16:00.0 1:58.6

Prior to row: 4 mile run wearing 20 lbs vest (I won’t be doing that again)

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07/09/24 6,000m 23:41.8 1:58.4

225 lbs bench press 50 reps before row. 20 reps during rest periods

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06/26/24 5,000m 19:22.0 1:56.2 View workout
06/25/24 3,423m 13:00.0 1:53.9

Max reps of 225 LBS Bench press during rest time: 20-13-14-11-10-10

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06/24/24 2,410m 8:09.6 1:41.5

Before row: 105 Deadlifts (225lbs) 100 dumbbell incline bench (50lbs dumbbells)

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06/23/24 4,086m 15:00.0 1:50.1 View workout
06/22/24 4,000m 14:06.0 1:45.7 View workout
06/17/24 6,000m 22:53.0 1:54.4 View workout
06/16/24 125m 0:28.5 1:54.0 View workout
06/16/24 3,254m 12:00.0 1:50.6 View workout
06/15/24 3,816m 14:00.0 1:50.0 View workout
06/14/24 3,500m 13:01.3 1:51.6 View workout
06/10/24 3,000m 10:58.0 1:49.6 View workout
06/09/24 1,892m 6:38.7 1:45.3 View workout
05/31/24 5,000m 19:50.1 1:59.0

100 deadlifts at 225 lbs before row

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05/29/24 3,000m 10:42.3 1:47.0 View workout
05/23/24 3,750m 14:38.5 1:57.1

Before row 7 rounds: 10 back squats (225 lbs) and 15 pull-ups

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05/22/24 4,318m 16:00.0 1:51.1 View workout