cesimpson

Sorry I didn’t post yesterday. It was a VERY busy day. I had meetings solid from 8:30 - 4:30.

Yesterday morning’s workout was a new 1RM Overhead Squat and some lactic acid tolerance training.

JB and I have been talking a bit about lactic acid tolerance lately. I’m planning on Mastering the Met 1 March 2008. It’s a traverse up 42 flights of stairs with pledges/donations going to the American Lung Association. I did a bit of math, asked around, and did some basic testing. I think I should be able to accomplish the 42 flights in around 6-7 minutes. That puts this energy systems use firmly in the realm of a boxer, wrestler, rower and the 3k steeplechase. It’s not a full-on ‘long distance’ event, but certainly no sprint either. A good aerobic base is necessary, but not primary. Maybe 35% aerobic / 65% gylcolytic system.

That means a little more work on the lactic acid tolerance - 2k rows, 20x squats, etc.

Warm Up

4x 500m Row

Then

5x Overhead Squat @ 45#

5x Overhead Squat @ 95#

5x Overhead Squat @ 115#

Work up to a 1RM Overhead Squat

1-3x @ 135# - 160#

1x Overhead Squat @ 170#!

That felt very solid. I weighed myself after the workout and came in at 152.75#. That puts my Overhead Squat now at > 110% BW! I’m very very happy with that. One of my goals for my 32 birthday (end of May) is to do 15x Overhead Squat @ BW. I feel like I have a good base of strength now, and will begin working on the stamina needed. Maybe alternating Overhead Squat days between new 1RM and doing 15x at ever increasing weights.

Then

2x Overhead Squat @ 155#

2x Overhead Squat @ 150#

2x Overhead Squat @ 145#

2x Overhead Squat @ 140#

2x Overhead Squat @ 135#

More

5x Overhead Squat @ 130#

5x Overhead Squat @ 125#

5x Overhead Squat @ 120#

5x Overhead Squat @ 115#

Racked the plates, got some water and the 75# Standard bar.

Lactic Acid Tolerance

4x

10x CGHPS @ 75# Standard bar.

5x Pull ups/chin ups @ BW+10#

I brought my kettlebell in, thinking I was going to do something with it. I was out of both time and energy. No KB work today.

That’s OK. I gave 110%! =)