Monday, February 23, 2015
Mar 1st, 2015 - Day 5 of Testing
Mar-1
A. Pistol/Assisted Pistol - film 5-6 reps on ea leg (if this is not possible, perform shrimp squat / ring assisted shirmp squat & film)
B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (build, DB's @ sides, film one set ea leg)
C. Strict Muscle-up - Film 1-2 reps; rest as needed
D. Strict Prone Grip CTB Pull-up - establish AMRAP UB; rest as needed
E. Strcit Prone Grip Pull-up - establish AMRAP UB; rest as needed
F. Strict HSPU - establish AMRAP UB; rest as needed
A. 26# KB Assisted Pistols / Ring Shrimp Squats
B. 18# per hand / 26# per hand / 35# per hand
C. Failed 3 attempts
D. 7ish...that last one had a little extra oomph
E. 10
F. 14
A. The Pistols were actually limited by the inflexibility of my front leg. Felt like my quad was going to cramp up. Also had a difficult time driving my knee out and keeping it out on my right leg. Probably should've tried to turn my foot out more. The shrimp squats were tough as well. Very humbling. Hope I did them right, first time.
B. Felt good, hip flexors were tight but weight and balance were ok once i got the right distance for the front leg.
C. I feel like I pull myself high enough but dunno...
D. Did too many warm up sets here. Did a couple sets of 3s and then 5s...
E.. Was just spent from CTB attempts
F. one of my strengths, at least I'd like to think so. Did 8 quick, rested in bottom, another 3, another 3 singles
A. Pistol/Assisted Pistol - film 5-6 reps on ea leg (if this is not possible, perform shrimp squat / ring assisted shirmp squat & film)
B. DB 2arm RLE Split Squat - 3 x 8 ea leg; rest 60sec b/t legs (build, DB's @ sides, film one set ea leg)
C. Strict Muscle-up - Film 1-2 reps; rest as needed
D. Strict Prone Grip CTB Pull-up - establish AMRAP UB; rest as needed
E. Strcit Prone Grip Pull-up - establish AMRAP UB; rest as needed
F. Strict HSPU - establish AMRAP UB; rest as needed
A. 26# KB Assisted Pistols / Ring Shrimp Squats
B. 18# per hand / 26# per hand / 35# per hand
C. Failed 3 attempts
D. 7ish...that last one had a little extra oomph
E. 10
F. 14
A. The Pistols were actually limited by the inflexibility of my front leg. Felt like my quad was going to cramp up. Also had a difficult time driving my knee out and keeping it out on my right leg. Probably should've tried to turn my foot out more. The shrimp squats were tough as well. Very humbling. Hope I did them right, first time.
B. Felt good, hip flexors were tight but weight and balance were ok once i got the right distance for the front leg.
C. I feel like I pull myself high enough but dunno...
D. Did too many warm up sets here. Did a couple sets of 3s and then 5s...
E.. Was just spent from CTB attempts
F. one of my strengths, at least I'd like to think so. Did 8 quick, rested in bottom, another 3, another 3 singles
Feb 28th, 2015 - Day 4 of Testing
Feb-28 Aerobic Development
Aerobic Warm-up - 15min
+
Airdyne/Row - 60sec @ HR 155-165 BPM
Rest - 30sec
x10 repeats
Rest 5min
x5 repeats
*15 total 60sec bouts w/ 30sec rest...5min rest b/t #10/11
+
Aerobic Cool-down - 15min (HR=100-120 BPM)
Total Meters Rowed / per 500m pace / strokes / min
1 - 303m / 1:39.0 / 26
2 - 272m / 1:50.2 / 29
3 - 256m / 1:57.1 / 26
4 - 253m / 1:58.5 / 25
5 - 254m / 1:58.1 / 24
6 - 251m / 1:59.5 / 24
7 - 250m / 2:00.0 / 25
8 - 249m / 2:00.4 / 25
9 - 250m / 2:00.0 / 25
10 - 250m / 2:00.0 / 25
Rest 5in
11 - 261m / 1:54.9 / 27
12 - 249m / 2:00.4 / 25
13 - 245m / 2:02.4 / 25
14 - 244m / 2:02.9 / 24
15 - 245m / 2:02.4 / 24
This was deceivingly hard in terms of holding back but then was an eye opening experience when even rowing a 1:55 pace shot my heart rate up above the target. Clearly came out of the gate hot...last 10secs of rd 1 heart rate shot above 165 target but then held it in check the rest of the training.
Feb 26th, 2015 - Day 3 of Testing
Feb-26 Power / Moderate Strength
A. Vertical Jump - 3 attempts; rest as needed
B. Broad Jump - 3 attempts; rest as needed
C. Power Clean & Split Jerk - 6-8 singles; rest as needed (buld, film - 45* from front)
D. Clean Grip Deadlift - 4,4,4; rest 2:30 (build, moderate, film)
E. BB Push Press - 6,6,6; rest 2min (build, moderate, film)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
A. 23.5in / 24.2in / 23.9in
B. 7'11 / 8'2 / 7'9
C. 80kg x 2 90kg x 2 / 100kg / 110kg / 115kg x 2
D. 12kg / 130kg / 140kg
E. 75kg / 80kg / 85kg
+
started on isometrics, holding hollow rock for 30secs then planking for 30secs than resting for 30secs; Made it through 2 rounds then had to go meet my inlaws who came in town for dinner.
Notes:
A. Did this with one leg planted, and stepping into a two foot vertical jump. Going back and watching on video you can see my knees collapse in and I would imagine a more effective way to jump would be knees out and chest up.
B. nothing really to say. Was happy that after both of these that I can look back and say no hip pain or limitations due to the hip
C. felt good, quick. Notice i was jumping backwards when the weight got heavier. Videos included. Was happy with footwork and actually dropping underneath the bar.
D. first two sets felt great, 140kg the 3rd / 4th reps, the right said of my lower back flared up but caused no problems when doing the push press or gymnastics based movements.
E. 75kg / 80k / 85kg....75kg was moderate, while 80-85kg posed no problems, I wouldn't have called them moderate looking back on it.
A. Vertical Jump - 3 attempts; rest as needed
B. Broad Jump - 3 attempts; rest as needed
C. Power Clean & Split Jerk - 6-8 singles; rest as needed (buld, film - 45* from front)
D. Clean Grip Deadlift - 4,4,4; rest 2:30 (build, moderate, film)
E. BB Push Press - 6,6,6; rest 2min (build, moderate, film)
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
A. 23.5in / 24.2in / 23.9in
B. 7'11 / 8'2 / 7'9
C. 80kg x 2 90kg x 2 / 100kg / 110kg / 115kg x 2
D. 12kg / 130kg / 140kg
E. 75kg / 80kg / 85kg
+
started on isometrics, holding hollow rock for 30secs then planking for 30secs than resting for 30secs; Made it through 2 rounds then had to go meet my inlaws who came in town for dinner.
Notes:
A. Did this with one leg planted, and stepping into a two foot vertical jump. Going back and watching on video you can see my knees collapse in and I would imagine a more effective way to jump would be knees out and chest up.
B. nothing really to say. Was happy that after both of these that I can look back and say no hip pain or limitations due to the hip
C. felt good, quick. Notice i was jumping backwards when the weight got heavier. Videos included. Was happy with footwork and actually dropping underneath the bar.
D. first two sets felt great, 140kg the 3rd / 4th reps, the right said of my lower back flared up but caused no problems when doing the push press or gymnastics based movements.
E. 75kg / 80k / 85kg....75kg was moderate, while 80-85kg posed no problems, I wouldn't have called them moderate looking back on it.
Feb 25th, 2015 - Day 2 of Testing
Feb-25 Aerobic Development
Aerobic Warm-up - 15min
*let me know if you need guidance on how to structure these
+
Airdyne/Assault Bike - 10min for max caloies
*record average and peak HR, average watts, total calories
+
Aerobic Cool-down - 15min (HR=100-120 BPM)
Aerobic Warmup - 8 EMOM of 60secs of single unders / 45sec on the ski erg then 7 rounds of 10 sec bursts (not all out) with 50 secs rest on the assault bike
+
Max heart rate of 189 bpm / my heart rate monitor (Nike Sportwatch with Polar strap) won't give me my avg heart rate. Still working on it. If I go off what I saw on the screen most often was high 170s - low 180s, from the 3min in.
Average Watts - 271
Total Cals - 118
+
Cool Down - 15 min on assault bike. Wattage was under 100 the entire time and I still couldn't get my heart rate below 130. As soon as I got off the bike it dropped below 120 though.
Question: on aerobic cool down, is walking continuously for 15min ok or do you want me on the bike/rower/etc?
Frankly, I am disappointed by my results but not surprised. My old coach used this test a lot and we did a lot of 30sec interval work and while I was never close to 300cals (on an old air dyne), i was regularly in the 210-215 range. Typically my quads would get that pump before my lungs went out but this round, entering minute 3, that panic breathing set in and no matter what I tried, I couldn't recover. I started off doing 30 hard / 30 easy, that fell to 25 / 35, and then ultimately 20 / 40.
Aerobic Warm-up - 15min
*let me know if you need guidance on how to structure these
+
Airdyne/Assault Bike - 10min for max caloies
*record average and peak HR, average watts, total calories
+
Aerobic Cool-down - 15min (HR=100-120 BPM)
Aerobic Warmup - 8 EMOM of 60secs of single unders / 45sec on the ski erg then 7 rounds of 10 sec bursts (not all out) with 50 secs rest on the assault bike
+
Max heart rate of 189 bpm / my heart rate monitor (Nike Sportwatch with Polar strap) won't give me my avg heart rate. Still working on it. If I go off what I saw on the screen most often was high 170s - low 180s, from the 3min in.
Average Watts - 271
Total Cals - 118
+
Cool Down - 15 min on assault bike. Wattage was under 100 the entire time and I still couldn't get my heart rate below 130. As soon as I got off the bike it dropped below 120 though.
Question: on aerobic cool down, is walking continuously for 15min ok or do you want me on the bike/rower/etc?
Frankly, I am disappointed by my results but not surprised. My old coach used this test a lot and we did a lot of 30sec interval work and while I was never close to 300cals (on an old air dyne), i was regularly in the 210-215 range. Typically my quads would get that pump before my lungs went out but this round, entering minute 3, that panic breathing set in and no matter what I tried, I couldn't recover. I started off doing 30 hard / 30 easy, that fell to 25 / 35, and then ultimately 20 / 40.
Feb 24th, 2015 - Day 1 of Testing
Feb-24 Heavy Strength
A. HB Back Squat - 3,3,3,3; rest 2:30 (build, use box to control depth if needed, film from side)
B. RDL @2020 tempo - 5,5,5,5; rest 2min (build, film from side)
C. Strict Supine Grip Wtd. Pull-up - 3,3,3,3; rest 2:30 (build, film)
D. CG Bench Press - 5,5,5,5; rest 2min (build)
E. Wtd Hanging Knee Raises - accumulate 30 total reps (record splits + load)
First and foremost, today was the first day that I've been excited to train in over a year. All day I was thinking about the different tests and how I was going to approach them and that alone excites me.
A. 115kg / 125kg / 135kg / 142kg
B. 80kg / 85kg / 95kg / 110kg
C. 15kg / 20kg / 25kg / 30kg
D. 100kg / 105kg / 110kg / 115kg
E. 10 @ 10# / 10 @ 20# / 10 @ 20# (used medball held between my ankles)
Thoughts / feeback:
A. Squatting felt pretty good actually. Still don't get that bounce out of the whole but think I have found a squat stance (turning right foot out more to allow for better alignment with my hip / femur). In the videos I'll post later today you'll see that it looks like I have a little twist as I get to the bottom of the squat at heavier loads. Really focused warm up on getting glutes to fire. 142kg for a triple is the most i've squatted in a while.
B. RDLs - on lighter weights (60kg) with toes pointing straight / slightly turned out, it lit up the right side of my lower back. As I turned my right foot out (similar to squat) felt much better. Prob should've gone heavier to get better feedback under loads but 110kg was manageable.
C. Tried to focus on maintaining hollow rock positioning but was challenging. as we discussed, vertical pulling is a weakness.
D. love me some bench. worked up to 115kg. No spotter so didn't want to go too much heavier but 120kg for 5 was doable.
E. difficulty here was squeezing / holding the medball between my feet. I counted in sets of 10 as I didn't come off the bar but had to readjust my "grip" on the medball a couple times with the 20# medball.
A. HB Back Squat - 3,3,3,3; rest 2:30 (build, use box to control depth if needed, film from side)
B. RDL @2020 tempo - 5,5,5,5; rest 2min (build, film from side)
C. Strict Supine Grip Wtd. Pull-up - 3,3,3,3; rest 2:30 (build, film)
D. CG Bench Press - 5,5,5,5; rest 2min (build)
E. Wtd Hanging Knee Raises - accumulate 30 total reps (record splits + load)
First and foremost, today was the first day that I've been excited to train in over a year. All day I was thinking about the different tests and how I was going to approach them and that alone excites me.
A. 115kg / 125kg / 135kg / 142kg
B. 80kg / 85kg / 95kg / 110kg
C. 15kg / 20kg / 25kg / 30kg
D. 100kg / 105kg / 110kg / 115kg
E. 10 @ 10# / 10 @ 20# / 10 @ 20# (used medball held between my ankles)
Thoughts / feeback:
A. Squatting felt pretty good actually. Still don't get that bounce out of the whole but think I have found a squat stance (turning right foot out more to allow for better alignment with my hip / femur). In the videos I'll post later today you'll see that it looks like I have a little twist as I get to the bottom of the squat at heavier loads. Really focused warm up on getting glutes to fire. 142kg for a triple is the most i've squatted in a while.
B. RDLs - on lighter weights (60kg) with toes pointing straight / slightly turned out, it lit up the right side of my lower back. As I turned my right foot out (similar to squat) felt much better. Prob should've gone heavier to get better feedback under loads but 110kg was manageable.
C. Tried to focus on maintaining hollow rock positioning but was challenging. as we discussed, vertical pulling is a weakness.
D. love me some bench. worked up to 115kg. No spotter so didn't want to go too much heavier but 120kg for 5 was doable.
E. difficulty here was squeezing / holding the medball between my feet. I counted in sets of 10 as I didn't come off the bar but had to readjust my "grip" on the medball a couple times with the 20# medball.
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