Anaerobic Threshold Test

Today was all about what shape I’m in – so lets do another test.  This one was great fun.

Test – Calculated times based on individuals 2km time.   I was easy on myself and said 7min/2km

• 4min @ 2:18/500
• 30sec rest
• 4min @ 2:09/500
• 30 sec Rest
• 4min @2:04/500
• 30 sec Rest
• 4min @ 1:59/500
• 30 sec Rest
• 4min – Max Effort

Results

	Calculated	Actual	SR	Distance	3 min Heart Rate
4mins	@ 2:18	2:16.5	23	879	93
30sec rest
4mins	@2:09	02:08.4	20	934	110
30sec rest
4mins	@2:04	02:03.0	20	975	119
30sec rest
4 mins	@1:59	01:58.6	22	1011	129
30sec Rest
4mins Flat out		01:35.6	29	1259	164

Total Metres - 5058

Heart Rate Monitor

[Click to Enlarge]

Let The Pain Begin

As promised the scales and calipers were produced and the rower dusted down.  So firstly the vital statistics

• Weight:    107kg
• Skinfold: 79mm – expected after the Christmas splurge
• Photos – Front/Side/Back profiles [to be kept on file for reference]

Rowing Intervals

Rules

• 30 Secs on / 30 Secs rest
• Aim is for 200m plus on the 1st interval and hang for dear life to score over 1000m total
• You will suffer, feel nautious, faint, limbs on fire

Intervals

1. 197m
2. 187m
3. 181m
4. 177m
5. 173m
6. 175m

Total distance 1090m. I was a real fish out of water on the rower as it had been about 5 months since I strapped in.  This is 1m down on my best ever result in the test.  Also the only other time I attempted it. I am delighted with this a a starting point for my assault on the 500m time.  I can see me breaking the 1100m mark on retest.

This rowing had me pretty sore but I trundled to IP to do a light work out

• W/U with 80kg Prowler and Full IP W/U x 2

Superset [x5]

• Split squat + 10kg x10
• Chin x 5
• Elevated Push Up [Handles] x10

Superset [x3]

• Shrugs x 10 x 32.5kg
• Preacher Curls x 10 x 17.5

I also did a session on Sunday with WH and my little brother John.  In hindsight not the best idea for the test but the body feels the gain pain this evening.

I will sit with WH and discuss the training programme to follow.  If anyone else tries this test and wants to know how to interpet it let me know

Preparation For A New Year

So the joy of eating every calorie I could see over Christmas has almost come to an end. So with that idea firmly fixed a little goal setting, programme design and diet construction were required.

So the goals are simple in my head anyway

I’m going to revisit the joy that is the concept 2 indoor rower.  So to start I needed to run myself through an assessement to figure out what state this body of mine is in

So the results are in.  The information i’m tabulating here is from the following dates

1. 28th Dec 2009 – BW 108.5kg
2. 27th Jan 2009 – BW 110.0kg
3. 23rd May 2008- BW 108.5kg

Bench Press               115kg           110kg     105kg
Pull Up                         13                  10             7
Push Up                       64                  44            41
Inverted Row              35                    31            23
Trap Bar Deadlift      170kg             170kg

So the good news is my initial testing has improved during these times.  I have scored higher on all these tests at differnet times but these are the only ones I have recorded so boo hoo for me.  The next step is to do my rowing test tomorrow.  The test is simple 30secs on 30 secs off and repeat 6 times. The only caveat is the1st score must be the highest

Previous result

202, 187, 180, 176, 171 ,175 for a 1091m total

Right now i’ll be happy if I break the 1000m mark as I’ve been off the rower for almost 4 months, tomorrow will tell.

Where has the week gone – Testing Came and Went

So i’ve worked my way through a “relaxing” week of body building sessions as perscribed by WH to get me in the right groove for testing. So there has been little – ie no time on water.

I’ll put pressure on myself to let all know i’ve start my studies to become a strength and conditioning coach under the practical tutilage of WH . But for now I have to get myself through several hundred pages of terms and thoughts that are very very alien to me.

To be honest as I work my way through, a lot of things I’ve been doing with WH over the years are making more and more sense. I just keep telling myself when I get through all the biology orientated stuff I’ll have the back broken.

So its testing day tomorrow and i’m really looking forward to it [for a change]

On last test the numbers went like this – by memory

• Weight 112.1kg
• BP – 110kg
• PU -9
• PrU – 64
• IR – 32
• TD – 180kg

So pressure on as I want to put these figures to rest !! Bring it on

So with a confident feel I arrived at the gym for testing.  WH had another plan as my testing schedule has been changed to get ready for my next training cycle.  So I only had 4 tests as follows

Body Weight: 114.0kg

• Bench Press 120kg
• Squat – Below Parallel – 140kg
• Strict Straight Bar Military Press – 80kg
• Straight Bar Deadlift – 150kg

The bench was my only reference point so happy to see the 10kg increase.  I’ll post the programme over the weekend and a few predictions for where I will be in a few weeks time