Saturday, January 26, 2013

Training: 1/26/2013




HRV: 97 (-3/amber)
HR: 53

AM Training:
10min Z1 Warm-up
+
Airdyne
15sets:
30sec @ 85% (tougher than last week)
30sec @ 50%
+
10min Cooldown

Notes: Woke up and got to the gym to hit this one.  Felt good waking up with good energy and mood.  Warmed up for 10min with airdyne, rowing, and jump rope, increasing the intensity from set to set.  Finished the 10min with 1min on airdyne at "game pace."  Did some mobility and then did BB thrusters to get the quads warm.  I hit 30sec w/ 45lbs., then 2x30sec/30sec rest with 75lbs..  I know that thrusters are a big goat of mine, especially lighter weight and higher rep schemes.  They just get my heart rate jacked.  I am going to start throwing them into warm-ups to learn how to be relaxed and breathe during them.  I also want to take the fear factor away.  I plan on getting comfortable with my most hated movement.  

I was able to keep over 425 watts for all sets on the airdyne.  The limiter was the quad burn and localized fatigue.  Breathing felt good and HR maxed out at 174 BPM.  Cooled down with mobility and biking.

-rested 6 hours

PM Training:

A. Strict Muscle ups: 3 x amrap (-1); rest 4 min (no tempo) (7,6,6)
B1. Bench Press: 4 x 5-7; rest 2 min (235,245,255,265(6)
B2. Wtd Chin Up: 4 x 4-6; rest 2 min (44,49,54,59(5))
C. Single Arm Scap Retractions: 3 x 2-3 @5 sec holds/arm; rest 45 sec b/t arms Complete
D. Seated DB External Rotations, elbow on knee: 4 x 8-10 @2010, rest 60 sec (20lbs.-10,10,8)

Notes:  Felt good going into this second workout.  I find that I have good energy in the Saturday afternoon workouts because there is just overall less stress on the weekends and I find myself hungry to get into the gym to train.  Warmed up with some mobility but also did hit some light power cleans and head-stand to handstands for about 5min.  This got me warm and got my in the mindset of moving fast and being stable throughout.  

Muscle ups felt good.  Didn't go to failure on any sets, but could have.  Bench press went okay.  Ever since I changed my bench press technique, I can't lift quite as much, but it keeps my shoulder in a better position and I don't find myself having any pain in my shoulders (something that I battled for a long time when bench pressing).  Pullups felt good today.  Was able to go fairly heavy.  

***Not sure what it is but I can't break the vertical plane on chinups.  Not sure if this is a mobility or activation thing.

Single arm scap retractions were okay.  When I start turning, my shoulder bothers me.  Noticed my left arm was harder than right.  Opening up the chest and being more square on the DB ext. really allows me to use my ext rotators.  I was FRIED after this.  Finished off my workout with some C.O.C. emom x5min @ 1.5. 

I have been itching all week for VOLUME.  I look around me and I just want to train more.  Especially when I look at my HRV and am always green.  Work hasn't been too busy either and it seems I have found a very good balance between the two.  I keep reminding myself that it was only a week ago that I was doing 15 sets on the versa climber and 30sets on the airdyne.  I will rebuild now and then prepare to get back into the hurt locker.

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