Tuesday, July 17, 2012

Training: 7/17/2012

AM Training:
A1. Back Squat: 3,2,1,3,2,1,10; rest 2:30 (275, 305, 325, 290, 325, 355 (f), 255)
A2. Bench Press: 3,2,1,3,2,1,10; rest 2:30 (275, 285, 300, 285, 290, 305)

Notes: First good night's sleep in a while.  I took an epsom salt bath before getting to bed last night and I felt very relaxed and was able to get to sleep rather easily.  Woke up feeling refreshed and ready to hit today's first workout.  Legs felt good, and I had no pain in my shoulder bench pressing (made sure to warm-up well).  The bench press numbers continue to steadily increase.  I think I jumped up too much on my heavy single back squat and got buried by 355 lbs..  A lesser trained me would have tried that weight again due to the frustration.  The more trained knows that there is always another day.  I was pleased with hitting 255 for 10 (rather easily).  Good morning session.

PM Training:
5min Z1 Airdyne
3 sets:
20sec @ 70%, 80%, 90%
rest 2min
5 sets:
20sec @ 97%
rest 3min
Calories: 18, 17, 19, 19, 20
4 sets:
30sec @ 95%
rest 4:30
Calories: 19, 25, 28, 23
10min Z1 Airdyne

Notes: Max heart rate during this session was 180 BPM(during the final 30sec interval) and it was recovering to 122 BPM.  I found that standing still after the interval allowed my heart rate to drop the fastest (within 1:30-2min).  From there I walked around and tried (unsuccessfully) to keep the blood from pooling in my legs.  It seems I have learned to deal with these intervals better.  Go by the percentages and staying consistant rather than going all out and continue to deal with fatigue based training.  For the first lactate session of the new year, felt pretty damn good.

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