Tuesday, March 14, 2006

SE/RE Squat

Lunchtime:
LifeFitness Treadmill, 1.0 incline, 7.0 MPH run speed/3.8 MPH walk speed: 2 intervals of 3.5 minutes running and 2.5 minutes walking. Maybe I'm detrained a bit from being sick or it was the meds I was on to keep me clear (on top of a coke and cup of coffee), but I was up to 150 BPM before the running even started, was up to 187 BPM after the first interval and 195 BPM after the second. Could not finish the third one, and it took over 15 minutes for my heart rate to drop below 150. Considering this and last week's run, I might drop my speed a bit. I'm not in the shape to sustain >170 BPM for too long before it becomes uncomfortable to run. I want to be able to 13 minutes straight by the end of April but it won't happen this way.

Evening:
Squats: 145x5, 165x5, 185x5, 220x6x3. I'm starting to get better at reps that these weren't too bad, still tough, though. I'm noticing the effect of the 18" box squats because once I'm past parallel, it's easy. I'll work on the bottom eventually.

Superset:
Nautilus Nitro Leg Adduction: 60x10, 70x10, 80x8
Nautilus Nitro Leg Abduction: 60x10, 70x10, 80x10

Superset:
Band GHR: 4 sets of 7
Situps: Failure at 26, 20, 16, 14 reps

Superset:
18” Lateral Step Up (LBS x reps per leg): 10x10, 15x8, 20x6.
Short pogo jumps (weight x reps): 10x20, 15x17, 20x14.

Weight this morning: 233.5 lbs.

6 comments:

Chris D. said...

Good work Alberto. Keep it up.

Scott said...

Nice squats. How do you plan to work the bottom of the squat - just using a low box?

Lou A. said...

Your really starting to push it with the box squats. Nice work. I'm back from Cali, so take a look at my workouts when you get a chance. Talk to you later.
lou

Alberto Caraballo said...

Scott:
I'm having a hard time posting comments on your site. I keep getting the following error message:
Got an error: Bad ObjectDriver config: Connection error: Too many connections.

As for your question, low box squats will be one way to build up bottom end power, but I'm finding that single leg work is accomplishing the same thing for the moment.

Lou and Chris:
Thanks. I could say I want my 315 squat back but I'm gunning for 400. Thus, the heavy box work: I want my body to get ready to train with bigger weight for more reps than I'm used to.

Jon said...

Holy crap, when I do my interval biking I can't even break 150!!!

Alberto Caraballo said...

Crank the resistance up, John, if you can. Or you may be in better aerobic shape than me and may need a lot of cranking up to get 180.