152 BPM
That was my HR after 3 x 20+20 Clean and Press with 2x24kg, resting 3 minutes between sets.
Following the ACSM's guidelines for MHR (220-age = MHR), I was at 81% of my MHR. Sure felt like more. I have no CV endurance. Not that I care...a lot. Started thinking about the importance of this after reading "The Doctor's Heart Cure" by Al Sears, MD last year. He's a big advocate of short intervals over a short work period--10 minutes, I believe (smells like GS--I hate that smell...). If I'm not competing anymore or even on the platform, I've got to come up with a way to tax the Ol' Ticker so messing around a little today. This was just a "wonder if I can do it..." session. Did it. No need to do it again. Maybe the 32's...Probably rarely do this type of "high rep" training, just shortened rest periods with heavier weight to move the heart. Maybe once a month or so.
The beautiful thing about this session was maintaining long spine under load for this length of time: My posture is bolt upright and it's not muscular tension either. It's axial external loading. That's the cool thing about the CNS: ask it the right question, it gives you the right answer. The interesting thing about this was the the KB ballistics are hard enough to give you decent CV stimulation, but easy enough to be good to the body--improving function, if performed correctly.
Today's session:
A. KB FSQ: 2x16kg/5 x5; 2' rest
B. Double KB Cl+Pr: 2x24kg; 3' rest
Taking tomorrow off--just Z.
MRI is on June 6th. D-Day--the beginning of the end for Adolph Hitler 63 years ago. (I'm a history buff.)
That was my HR after 3 x 20+20 Clean and Press with 2x24kg, resting 3 minutes between sets.
Following the ACSM's guidelines for MHR (220-age = MHR), I was at 81% of my MHR. Sure felt like more. I have no CV endurance. Not that I care...a lot. Started thinking about the importance of this after reading "The Doctor's Heart Cure" by Al Sears, MD last year. He's a big advocate of short intervals over a short work period--10 minutes, I believe (smells like GS--I hate that smell...). If I'm not competing anymore or even on the platform, I've got to come up with a way to tax the Ol' Ticker so messing around a little today. This was just a "wonder if I can do it..." session. Did it. No need to do it again. Maybe the 32's...Probably rarely do this type of "high rep" training, just shortened rest periods with heavier weight to move the heart. Maybe once a month or so.
The beautiful thing about this session was maintaining long spine under load for this length of time: My posture is bolt upright and it's not muscular tension either. It's axial external loading. That's the cool thing about the CNS: ask it the right question, it gives you the right answer. The interesting thing about this was the the KB ballistics are hard enough to give you decent CV stimulation, but easy enough to be good to the body--improving function, if performed correctly.
Today's session:
A. KB FSQ: 2x16kg/5 x5; 2' rest
B. Double KB Cl+Pr: 2x24kg; 3' rest
Taking tomorrow off--just Z.
MRI is on June 6th. D-Day--the beginning of the end for Adolph Hitler 63 years ago. (I'm a history buff.)
posted by Geoff Neupert at
6:16 PM
5 Comments:
I see you doing GS Long Cycle at the Worlds in Miami in November.
you know geoff, it sucks at first but then its not bad. and it does build a great base for the lower rep heavier work. I definitely feel better since doing the high rep stuff.
(smells like GS--I hate that smell...)
Come on... if *I* can do a GS meet, surely a big bad RKC can?
It's only ten minutes! ;)
Don't listen to them Geoff - low rep is where its at...! ;)
Good luck on the MRI - really enjoyed our discussion the other day about the joint mechanoreceptors ect...
Tom--you crack me up...of course I've never been to Miami and I hear it's quite nice in November...
Rif, Yeah I know, build the base. I'm going to play around with some undulating weekly periodization. How do you feel better from doing the high rep stuff?
Christine--unfortunately, I'm neither big nor bad...
Brett--I'm just thinking connective tissue stuff, big boy, not real strength training (OK, and maybe getting some of my bigness back...)
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