Daily Archives: May 4, 2009

Front Squat, PUC Day 4

Decent sleep but not enough; low calorie day yesterday. One block breakfast (egg and grapefruit) before workout.

Front Squats

6:00 am. CrossFit Asheville WOD: find five rep max for front squat.

My workout:
10 x 20 kg bar
5 x 40 kg
5 x 50kg
5 x 54.535 kg (20 kg bar + 30 kg + 10 lbs)
5 x 59 kg (20 kg bar + 30 kg + 20 lbs)
3 x 63 kg (20 kg bar + 30 kg + 30 lbs), FAIL on 4th rep.

It is worth noting here that 63 kg is about 139 lbs.

My previous record is a 160 lb. three rep max.

Workout was followed by coffee, water, and 3 block breakfast (chicken thigh plus grapefruit and apple).

Pull-Up Challenge, Day 4

Rep #1, 6;15 am: I hit the first pull-up (front, “false” u-grip) at the workout. Failed on a second rep (reverse, “false” u-grip).

Reps #2-3: After 11:00 am at home (front, “false” u-grip): feeling strong!

Rep #4: At about 3:00 pm (ffug); not feeling as strong; serious pain in my callouses.

A Note Concerning Power (Intensity) and My Personal Pull-Up Challenge

The formula for power is as follows:

                          Work x Distance
Power (aka Intensity) =    _______________

This formula allows us to analyze the way a pull-up challenge will result in increasing power for me, and therefore, in theory at least, will force an adaptive response (stronger lats, greater fitness with respect to this one task).

One rep of a pull up is always a set amount of “Work x Distance” for me. Or rather, it is, assuming my arms remain the same length (duh), my grip remains constant (actually it varies), and my weight remains about the same (I must bear in mind that I am losing weight at a rate of close to one pound per week lately). All things being equal day to day, each rep of pull-ups amounts to the same load.

Since I increase the number of reps done per day, the denominator of the equation is constantly increasing, which points towards increasing power.

On the other hand, you’ll notice that I spread the reps out through the day. I do this to encourage recovery and growth in strength. Also, if at this stage I tried to do them all in one minute, I’d fail at the task. So it’s necessary.

Obviously, if I could do them more quickly, that’d be more intense (i.e. it would generate more power).

But the beauty of the challenge model is that the maximum value for “T” [ as in the formula P = (W x D) / T ] is 24 hours. At first, I can go as slowly as I want. Later, I can do some quickly, and others slowly. But no matter how you look at it, over the course of the three months power output will is very likely to increase. As I approach 100 reps per day, the available rest time (= waking hours less minutes spent doing pull-ups) will shrink. Bingo! Intensity achieved.

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