Ryan's Tacfit Power - Week 3 Session 5 - 2 December 2014
RYAN'S TACFIT POWER - WEEK 3 - SESSION 5
Bring The Power
Full details of this current stage of training can be found HERE.
I DID IT! I HIT HIGH INTENSITY FOR THE ENTIRE TRAINING SESSION!
The title says it all! Not a big deal for some but a huge deal for me. After 2 years of consistent training I finally overcame physical and emotional barriers to really HIT IT and push myself beyond previous boundaries. Over the last few training sessions my average heart rate has been just shy of high intensity. When I checked after this session I was ecstatic to see that my average for the entire session was in my personal high intensity zone.
The training session was awful and beautiful at the same time and I achieved an additional 19 reps over the last session.
For the last year of so I have been aware that I could probably push more in my High Intensity training and although my heart rate went into the High Zone I never felt it was enough. Today is a turning point. Well happy :)
|RYAN'S TACFIT POWER - PROGRAM 1|
|Week 3 - Session 5 - 2nd December 2014
|HIGH INTENSITY||Waking Heart Rate||Pre-Training Heart Rate|
|Target H/R||Rate of Perceived||Heart Rate|
|80-100% = 150 - 175||RPT||RPE||RPD||Max||Avg||Rec|
|Numbers rounded up/down||8.5||8.5||2.5||163||150||152|
|Intuition versus Reality||Heart Rate Comparison||H/R Drop|
|Perceived Heart Rate RPE||8.3||15-30 Secs||156|
|Average Heart Rate RPE||8.6||1 Min||114|
|Disparity Between Perceived & Average||-0.3||2 Mins, 15 Secs||99|
|SCORE||174||Lowest reps per exercise|
|Rd 1||Rd 2||Lowest|
|Exercise 1 - BB (L+R=1)||8.5||8.5||2||38||35||35|
|Exercise 2 - PU||8.5||8||3||16||16||16|
|Exercise 3 - SP - Med Ball (15lb)||8.5||8||2||54||59||54|
|Exercise 4 - SJ||8.5||9||3||40||40||40|
|Exercise 5 - CB Cln Single (12kg)||8||8||3||29||29||29|
|Training Undertaken||Power 1 - Ryan Provencher|
|Strategy||Power is the ability to generate high amounts of force over a short period of time for each repetition (combines speed and strength). Each rep should be a deliberate effort to generate as much force as possible, as quickly as possible.|
|Notes||OVER THE MOON! The first time I have hit high intensity throughout the entire training session. Ecstatic!|
|HEART RATES - POWER 1|
ADDITIONAL NOTES / THOUGHTS
Just WONDERFUL! The first time that I have hit High Intensity throughout the entire training session. This was inclusive of active recovery as usual. I am so happy. It is probably the first time in my life that I have achieved this through training. I was able to push myself harder during this session, which is also reflected in my scores over the last session (increase of 19 reps). I think I have finally burst through the physical and psychological barriers that were stopping me from pushing harder. So happy.