Ryan's Tacfit Power - Week 3 Session 5 - 2 December 2014

RYAN'S TACFIT POWER - WEEK 3 - SESSION 5

2nd December
Bring The Power
Ryan Provencher

 


 Info INFO

Full details of this current stage of training can be found HERE.


 Info 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 :)


Data DATA      

  RYAN'S TACFIT POWER - PROGRAM 1  
  Week 3 - Session 5 - 2nd December 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 50 54  
                 
  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  
      End 164  
  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  
                 
  Movements RPT RPE RPD REPS SCORE  
          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  
  Average 8.4 8.3 2.6   174  
                 
  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.  
  Minutes Trained 32  
  Notes OVER THE MOON! The first time I have hit high intensity throughout the entire training session. Ecstatic!  
                 
    HEART RATES - POWER 1      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    147 161 144 160      
    150 162 144 160      
    151 162 152 156      
    154 162 152 160      
    159 164 140 156      
    Avg 157 Avg 152      
                 

 


  Thoughts 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.