Sunday, July 22, 2012
A1. Deadlift: 3,2,1,3,2,1; rest 2:30 (365, 390, 415, 380, 405, 435)
A2. Press: 3,2,1,3,2,1; rest 2:30 (180, 190, 200, 185, 195, 207.5 (F))
Notes: Felt pretty good this morning. I was very focused on getting the job done today and not afraid to fail. Body was very sore from the last few days of hard work, but as I warmed up the pain went away. Nothing serious, just sore muscles.
Deadlift technique is coming along. This is becoming much more of a hip and hamstring movement for me than a quad and lower back movement. I had zero lower back discomfort while doing the deadlifts. Felt good to finally pull some big weights. Press felt pretty good though my shoulder were a little fatigued. Was pretty shot mentally after my last set of deadlifts but I gave a good attempt at 207.5. I was very happy with hitting 195 x 2.
5min Z1 Airdyne
30sec @ 90% (avg. ~400 watts)
30sec @ 50%
5min Z1 Airdyne
Notes: Was looking forward to this workout. I really don't mind riding the airdyne all that much. I guess it ties back to my days as a triathlete, spending 2+ hours on an indoor trainer hammering away at the pedals. 30min minutes on an airdyne doesn't seem like much after you have done that. I wore a HR monitor to see where my perceived exertion was putting my HR. I was putting out on average 400 watts/ interval and my heart rate varied from 155 to 162 (it got higher toward the end). Knowing that this is where my heart rate is allows me to push and be confident that I will not put myself into too much of a lactate hole.