General Light Warm Up:
Then:
Back Squat 4X4@225
Bench Press 4x4 @205
Pull up 4x4@70
Showing posts with label Bench Press. Show all posts
Showing posts with label Bench Press. Show all posts
Monday, March 22, 2010
Monday, February 1, 2010
Strength
This morning I was very resistant to what I know needed to be done. Sitting on the erg for 60 min, rowing at 70% heart rate. I kept thinking about how much my legs and back are going to hurt.
After about 30 min. of talking myself into it, I sat down and just started pulling. I had procrastinated earlier by doing some "research" into heart rate training. I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it. What I found was some useful information for the present workout actually. There are lots of ways to calculate heart rate based training intensities;
"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HRmax = 206.9 − (0.67 × age)—and a nonlinear equation—HRmax = 191.5 − (0.007 × age2). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate
I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges. The equation is
Here is an interesting article on Mark Allen's take on HR training.
For today's session I estimated a range of 140-150 for 65%-70%. I used this range because it's right on the boarder of recovery and endurance.
Today's row session produced the following results:
Then after a few hours:
4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202
I ended up doing Power Snatch. Which at this stage is easier for me to do than a full snatch. Meaning I am still a novice.
The OHS still feel very heavy. The bench press I feel stronger, so I did set's of 3 reps.
After about 30 min. of talking myself into it, I sat down and just started pulling. I had procrastinated earlier by doing some "research" into heart rate training. I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it. What I found was some useful information for the present workout actually. There are lots of ways to calculate heart rate based training intensities;
"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HRmax = 206.9 − (0.67 × age)—and a nonlinear equation—HRmax = 191.5 − (0.007 × age2). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate
I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges. The equation is
- THR = ((HRmax − HRrest) × %Intensity) + HRrest
Here is an interesting article on Mark Allen's take on HR training.
For today's session I estimated a range of 140-150 for 65%-70%. I used this range because it's right on the boarder of recovery and endurance.
Today's row session produced the following results:
4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202
I ended up doing Power Snatch. Which at this stage is easier for me to do than a full snatch. Meaning I am still a novice.
The OHS still feel very heavy. The bench press I feel stronger, so I did set's of 3 reps.
Friday, January 22, 2010
Strength
Last Strength day of 3x this week. I repeated the workout done on Monday
Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations
Workout:
4x2 Snatch 133
4x2 OHS 165
4x2 Bench 202
4x2 Deadlift 315
Today's workout felt great. I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.
2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle. Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle. Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it. There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy. It always comes down to goals. What do I want?
Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations
Workout:
4x2 Snatch 133
4x2 OHS 165
4x2 Bench 202
4x2 Deadlift 315
Today's workout felt great. I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.
2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle. Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle. Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it. There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy. It always comes down to goals. What do I want?
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