Take 60% of your 1 rep max shoulder press,
Perform 10 sets x 10 reps @ 60%, rest 90 seconds between sets
Add 5# from last week if all 10 sets were successful. If not, remain at same weight until all 10 sets are completed unbroken. This is week 4 of 6. Let us know how it’s going.
Post weights to BTWB
I was going to use today’s blog to talk about the epic match up that awaits us all next weekend when the Broncos play host to the Patriots, but I actually wrote this blog almost a week ago so I have no idea of the outcome of either game. . I’ll either take a lot of heat from some of you or be called a psychic due to my prediction abilities. Instead I’ll use today’s blog for some other information relaying purposes.
A lot of our Tuesday workouts have been interval based. Think Row 300 Meters, rest 2 minutes for 10 rounds. Why do we do this stuff? Besides being a great mental and physical test, it also is designed to help us in our other type of workouts. The idea is to train our Vo2 Max levels and Lactate threshold levels. What exactly are Vo2 and Lactate threshold? Below are definitions found online by Dr. Alexander Hutchinson featured in his article Vo2 Max and Lactate Threshold Explained.
V02 max is defined as the maximal volume of oxygen that the body can deliver to the working muscles per minute.
This is an excellent measure of physical fitness because it provides a metric of efficiency. So if we think about the body as a machine, the muscles collectively are the engine. Just like a car engine, the muscles require a constant delivery of fuel (carbs and fats) and oxygen (to aid in “burning” the fuel). One of the functions of blood is to transport the fuel and oxygen to the muscles. The heart acts as a fuel pump, sending oxygen and nutrient rich blood out to the tissues via arteries and bringing back CO2 and metabolic wastes via veins.
Lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. This is problematic because as a result, unbuffered acid is added to the blood, a condition that makes you feel like you have to vomit and stop right away.
The definitions above may still make things a little murky and trust me there are a lot of definition and examples online that don’t help to clear up the confusion. Click the article above to read more about the two as well as view other articles that go into more detail and research on the subjects.