RYAN'S TACFIT POWER - WEEK 4 - SESSION 6

16th December
Bring The Power
Ryan Provencher

 


 Info INFO

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


Data DATA       

  RYAN'S TACFIT POWER - PROGRAM 2  
  Week 4 - Session 6 - 16th December 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 52  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down 8.0 7.0 3.0 148 112 138  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End 139  
  Perceived Heart Rate RPE 7.0 15-30 Secs 134  
  Average Heart Rate RPE 6.4 1 Min 92  
  Disparity Between Perceived & Average 0.6 2 Mins, 15 Secs 104  
                 
  SCORE 178 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
          Rd 1 Rd 2 Lowest  
  Exercise 1 - SJ (L=R=1) 8 7.5 3 37 n/a 37  
  Exercise 2 - KBPP (12kg) 8.5 6.5 2.5 42 n/a 42  
  Exercise 3 - SLM - Med Ball (Reg to Neck Squat) 8 6.5 3 34 n/a 34  
  Exercise 4 - SHO (L=R=1) 8 7.5 3 15 n/a 15  
  Exercise 5 - QH (Reg to Press) 8 7 3 50 n/a 50  
  Average 8.1 7.0 2.9   178  
                 
  Training Undertaken Power 2 - 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 22  
  Notes    
                 
    HEART RATES - POWER 2      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    136 n/a 132 n/a      
    140 n/a 136 n/a      
    143 n/a 136 n/a      
    148 n/a 144 n/a      
    143 n/a 140 n/a      
    Avg 142 Avg 138      

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Great confirmation training session. I will explain. Did the warm up and didn't feel warm! Hamstrings were still tight from the last few days of work and my arms felt a little sore from yesterday's Clubbell 5x5 session. I didn't feel comfortable but was focused. To know if this discomfort was going to affect performance or put me in an injurious position I had to try the workout. 3,2,1. Go!

Movement 1 of 5 - Was solid but I felt the gas running out more quickly than usual.
Movement 2 of 5 - Went light on the Kettlebell to grease the groove and take the strain off my sore arms. All was good and technique improved.
Movement 3 of 5 - Regressed the movement. Usually I have the strength for this one but today was different. My med ball is a little too heavy but normally manageable. It is a home made ball and when I made it my ego thought more weight was ok (15lb). Now that I understand the movement is more important than the weight I concede that I made it a litle too heavy. Maybe writing this will motivate me to take a few bags of rice out of it! :)
Movement 4 of 5 - Ran out of stream super quickly. Legs felt pretty strong even though the hammies were sore. I started to know that I should consider cutting this training session short.
Movement 5 of 5 - Regressed to Quad Squats to minimise impact on my arms. Went really well and made me start to think I could pull off Round 2 of the training session.

Round 1 finished and the 30 second recovery period commenced. While lowering my heart rate I, for want of a better description,'asked my body if I should continue'. The answer was "No". I then 'said', "This will be the first time that I have not completed a training session in over 2 years". The answer I got back was "And....?"

Then I understood and was happy for the confirmation to stop.

As I disclosed in the last paragraph, I have completed all my training sessions since starting Tacfit over two years ago (save for an aborted session in the rain last year!). This was the first time I stopped during the workout. It had absolutely nothing to do with the program and everything to do with my current recovery level. Had I continued with the training I would have probably completed it but was comfortable with calling it a day and moving onto the compensation cool down. 

Absolutely the right thing to do.


 

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.


 

RYAN'S TACFIT POWER - WEEK 2 - SESSION 4

29th November
Bring The Power
Ryan Provencher

 


 Info INFO

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


Data DATA     

No data. Downshifted this session to Warm Up / Practice / Cool Down training. See notes below.

  RYAN'S TACFIT POWER - PROGRAM 2  
  Week 2 - Session 4 - 29th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 n/a  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down n/a n/a n/a n/a n/a n/a  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End n/a  
  Perceived Heart Rate RPE n/a 15-30 Secs n/a  
  Average Heart Rate RPE n/a 1 Min n/a  
  Disparity Between Perceived & Average n/a 2 Mins, 15 Secs n/a  
                 
  SCORE 0 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
    n/a n/a n/a Rd 1 Rd 2 Lowest  
  Exercise 1 - SJ (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 2 - KBPP (12kg) n/a n/a n/a n/a n/a n/a  
  Exercise 3 - SLM - Med Ball n/a n/a n/a n/a n/a n/a  
  Exercise 4 - SHO (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 5 - QH n/a n/a n/a n/a n/a n/a  
  Average n/a n/a n/a   0  
                 
  Training Undertaken Power 2 - 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 17  
  Notes Downshifted this session to Warm Up / Practice / Cool Down training.   
                 
    HEART RATES - POWER 2      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    Avg n/a n/a n/a      

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Had every intention of doing this training session. Set alarm for 4:00am and duly woke up at the allotted time! Immediately knew from my body that I should not go full on. Downshifted to a Warm Up / Practice / Cool Down training session. Was the right thing to do. My body is still adapting to the new Clubbell 5x5 and Power sessions. All is cool as I am now interested in Baby Steps. The important thing is that I am increasing muscle, power output and strength with full recovery and zero injuries. Yeah! 


 

RYAN'S TACFIT POWER - WEEK 2 - SESSION 3

25th November
Bring The Power
Ryan Provencher

 


 Info INFO

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


Data DATA     

  RYAN'S TACFIT POWER - PROGRAM 1  
  Week 2 - Session 3 - 25th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 50  
                 
  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 3.0 162 149 148  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End 158  
  Perceived Heart Rate RPE 8.4 15-30 Secs 156  
  Average Heart Rate RPE 8.5 1 Min 123  
  Disparity Between Perceived & Average -0.1 2 Mins, 15 Secs 98  
                 
  SCORE 155 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
          Rd 1 Rd 2 Lowest  
  Exercise 1 - BB (L+R=1) 8.5 8 3 34 31 31  
  Exercise 2 - PU 8 8.5 4 15 15 15  
  Exercise 3 - SP - Med Ball (15lb) 8.5 8 2 48 49 48  
  Exercise 4 - SJ 8 9 3 38 36 36  
  Exercise 5 - CB Cln Single (12kg) 8.5 8.5 3 27 25 25  
  Average 8.3 8.4 3.0   155  
                 
  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 Loving this program. 1 BPM from a total average within the high intensity zone. Strength and power are increasing. Great!  
                 
    HEART RATES - POWER 1         
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    149 159 148 160      
    153 160 148 152      
    148 157 144 160      
    153 160 152 160      
    158 162 152 156      
    Avg 156 Avg 153      
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Another great training session with this awesome program. I am so happy to be hitting high intensity. It is interesting because I feel my muscular strength fading before cardio endurance. As strength is growing so is the intensity. All good stuff.


 

RYAN'S TACFIT POWER - WEEK 1 - SESSION 2

22nd November
Bring The Power
Ryan Provencher

 


 Info INFO

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


Data DATA     

No data. Downshifted this session to Warm Up / Practice / Cool Down training. See notes below.

  RYAN'S TACFIT POWER - PROGRAM 2  
  Week 1 - Session 2 - 22nd November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 56 n/a  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down n/a n/a n/a n/a n/a n/a  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End n/a  
  Perceived Heart Rate RPE n/a 15-30 Secs n/a  
  Average Heart Rate RPE n/a 1 Min n/a  
  Disparity Between Perceived & Average n/a 2 Mins, 15 Secs n/a  
                 
  SCORE 0 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
    n/a n/a n/a Rd 1 Rd 2 Lowest  
  Exercise 1 - SJ (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 2 - KBPP (12kg) n/a n/a n/a n/a n/a n/a  
  Exercise 3 - SLM - Med Ball n/a n/a n/a n/a n/a n/a  
  Exercise 4 - SHO (L=R=1) n/a n/a n/a n/a n/a n/a  
  Exercise 5 - QH n/a n/a n/a n/a n/a n/a  
  Average n/a n/a n/a   0  
                 
  Training Undertaken Power 2 - 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 17  
  Notes My cold won the day. Did not undertake the training session as a high intensity endevour but practiced each movement for one minute each (inc. warm up and cool down)  
                 
    HEART RATES - POWER 2      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    n/a n/a n/a n/a      
    Avg n/a n/a n/a      

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Will fight another day....The cold that was developing the other day came full force this morning. Awoke at 4:00am to get my training in before work and knew it wasn't gonna happen. Displaced the training until the end of the working day and turned it into a practice session. Egos are not welcome when recovery is more important than work....


 

RYAN'S TACFIT POWER - WEEK 1 - SESSION 1

20th November
Bring The Power
Ryan Provencher

 


 Info INFO

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


Data DATA    

  RYAN'S TACFIT POWER - PROGRAM 1  
  Week 1 - Session 1 - 20th November 2014

 
   Clubbell 5x5 Data

 
  HIGH INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 52 n/k  
                 
  Target H/R Rate of Perceived Heart Rate  
  80-100% = 150 - 175 RPT RPE RPD Max Avg Rec  
  Numbers rounded up/down 7.5 8.0 2.5 163 149 148  
                 
  Intuition versus Reality Heart Rate Comparison H/R Drop  
      End 161  
  Perceived Heart Rate RPE 7.8 15-30 Secs 144  
  Average Heart Rate RPE 8.5 1 Min 128  
  Disparity Between Perceived & Average -0.7 2 Mins, 15 Secs 115  
                 
  SCORE 146 Lowest reps per exercise  
                 
  Movements RPT RPE RPD REPS SCORE  
          Rd 1 Rd 2 Lowest  
  Exercise 1 - BB (L+R=1) 7.5 8.5 2.5 38 38 38  
  Exercise 2 - PU 7.5 8 3 13 13 13  
  Exercise 3 - SP - Med Ball (15lbs) 7 6.5 2.5 32 38 32  
  Exercise 4 - SJ 8 8.5 3 37 38 37  
 

Exercise 5 - CB Cln Single (12kg)

7.5 7.5 2.5 26 36 26  
  Average 7.5 7.8 2.7   146  
                 
  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 What a great training session. True high intensity output. Very happy.  
                 
    HEART RATES - POWER 1      
                 
    MONITOR   COUNTING        
    R1 R2 R1 R2      
    147 162 132 156      
    148 157 132 152      
    141 156 132 152      
    155 161 152 164      
    154 163 148 156      
    Avg 154 Avg 148      
                 

 


  Thoughts ADDITIONAL NOTES / THOUGHTS

Yeah, Baby. Me is gonna like this program. Hard, fun, challenging work. 1BPM shy of an average heart rate in my perceived High Intensity zone. Cool as you like. Complements Clubbell 5x5 beautifully and one of the movements will really enhance a movement in Alberto's program. Very happy chappy. Nearly happy-clappy but I don't do clappy ;) 

On a down side I feel a cold coming on. Got over a fever of 40 degrees last week. I hoipe my body is strong enough to kick these snivels to the kerb. I'm confident....