Strength training - test

I did some strength training testing today. Next week I will move into a new phase of strength training, probably the hardest phase of the year. More on that later.

1 Rep maximums came out to the following:
Leg Press: 720 lbs
Seated Row: 87 kg
Hamstring Curl: 133 lbs
Lat Pulldown: 132 lbs

For the next phase I need a 30%-50% range for the Leg Press, Seated Row and Lat Pulldown and a 40%-60% range for the Hamstring curl. So I have the following ranges:

Leg Press: 216-360 lbs
Seated Row: 26-43 kg
Hamstring Curl: 53-80 lbs
Lat Pulldown: 39-66 lbs

As I said, more details on the next phase to come next week.
category: General posted on Thursday March 31, 2005 at 09:40:02 by: 0xCC

Strength training

Did some strength training this morning

Leg press 540lbs 6 reps, 4 sets
Seated row 55kgs 6 reps, 3 sets
Hamstring curl 70lbs 20 reps, 3 sets
Lat pulldown 100lbs 6 reps, 3 sets
Stability ball crunches 20x3.
Leg stretches.
category: General posted on Thursday February 10, 2005 at 13:26:42 by: 0xCC


Did a bike test this morning.

Warm up for 10 minutes.
Did 8k while trying to maintain 260W output. In large chain ring, third gear from biggest on the cassette.
Time was 13:54. Average HR 171, max 176.

6 minutes of cool down. 30 minutes total.
category: General posted on Sunday January 23, 2005 at 12:15:00 by: 0xCC


Did a bike on the Tacx trainer today. I don't know exactly what m did but this is roughly my workout.

35:00 total, about 550 calories.
5 minutes at 180W, bpm in the 140-150 range, speed under 26 km/h
10 minutes at 230W, bpm up to 155-160 range, speed around 34-36 km/h
5 minutes at 270W, bpm in the 167-171 range, speed around 38-40 km/h
10 minutes at 230W, bpm back down to the 160 range
5 minutes at 180W, bpm falling back to 140 range.

category: General posted on Saturday January 15, 2005 at 10:40:00 by: 0xCC


Did a run this evening. Miserable weather. When we left work it was 15 degrees C but by the time we got home (about 35 minutes later) it was only 8 degrees (and raining). Then by the time we got out of the house to run it was pouring rain and the temp was still dropping. We still did the run wearing spring tights and I had a dry-line t-shirt on under a jacket. Within 6 minutes the jacket was soaked through and the tights weren't doing anything to block the wind. It took almost 3km (about 15-18 minutes or so) to actually warm up to the point where I was slightly comfortable.

The actual run stats: 42:30 run time, about 600 calories. Maybe 7km total.
Mulock to Cane to Lorne to Park around to Queen to Niagra to Church to D'Arcy to Water to Cotter stopping at Cotter and Second.
category: General posted on Thursday January 13, 2005 at 10:22:00 by: 0xCC


Did a swim this morning.

200m warm up
600m endurance
4x25m speed on 60 seconds (finishing just under 20 seconds)
2x200m slightly faster than endurance speed (50m on 45-50 seconds)
200m cool down
1500m total.
category: General posted on Monday December 20, 2004 at 09:56:00 by: 0xCC

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