Thursday, September 5, 2013
A. Shoulder Press - build to 1rm
95x5, 115x3, 135x3, 155, 165, 175, 185, 190 PR, failed 195 half way up 2x
My traps are real sore from Tuesday, on the first 195 attempt I tweaked my right one a bit and it tightens up into my neck. I'll do some mobility and keep going and see how it does.
B1. Seated Bnk Press - build to 1rm
95x3, 115x2, 125, 135, 145, 155, failed 2x 160
B2. Wtd Pull-up - build to 1rm
Bw, 53, 70, 88, 98, 108, 118, 128 fail, had nose over bar but not chin.
50 kipping HSPU for time
This is a 28 second PR. I held 5 every 20 sec through 30 reps, then dropped to 3 every 20 until the last 5, then did 2,1,1,1. Could've been 4:57 but my right arm didn't lock out on last rep so I stood up and did another one.
Tuesday, September 3, 2013
A. Power Clean - build to 1rm, NTE 3 failed reps
95, 135, 165, 185, 215, 235, 245, 255, 265, 270 fail 3x
B. Power Clean - 8min AMRAP @ 90% of "A"
240# for 23, 2 failed reps. Goal was 5 every minute. I did 5 first minute, 2 the second min, 3 the third and lost track after that of what I did each min. This was a lot tougher than expected. Left wrist was hurting because I wasn't catching in a good rack. CP battery anyone?
Airdyne - 10min for max cals
Cals: 208, 297 avg watts
This is the worst I've ever done on this workout. Although its also the most work I've ever done going into this workout. My lowest score before today was 222. My quads were tired from the cleans. I should've rested longer between, only rested 10 minutes. One interesting note, the bike said I burned 208 but my hr monitor said I burned 225.
Stats for airdyne:
Avg hr 169, max 181/min 126, cals 225.
Monday, September 2, 2013
Today i am wearing my HR monitor for 24 hours to establish my Basal Metabolic Rate. I began at 8:14am. I do not plan on doing anything more intense than a z1 run today. We will see how it goes.
8:14am-4:47pm: Avg HR: 72, max 115/min 52, cals 921
Z1 interval 36min walk run: walk 1min, run 90 sec on massive hills
4:48pm-5:24pm: avg HR: 108, max 150/min 86, cals 479
5:25pm-10:14pm: avg HR 75, max 115/min 48, burned 600 more cals putting me at 2,000 burned in 14 hours. I am keeping a separate tab on my sleep stats below.
Avg HR: 53, max 93/min 41, cals 11.
Crazy to think I only burned 11 cals in 10 hrs of sleep. That's the picture of efficiency.
So my BMR is around 2050 cals on an active recovery day.
10 min amrap
10 kbs 62#
R: 10+2 kbs
This was good. Hit my goal of 10 rounds. Got tough for last 3 rounds. Did all UB. 4 sec burpees till last 3 rounds.
Avg HR: 164, max 174/min 110, cals 214
This was done up in the blue ridge parkway at a log cabin were staying at w my relatives from Germany. Been sleeping poorly and lounging around and eating crap. So I'm pretty happy with that. Like I said, hit my goal.