Today was finding my 2RM on Zercher squat and bench.
Main lifts:(in lbs)
Zercher: 65x10, 115x5, 155x5, 175x2, 205x2, 225x2, 255x2
BP: 115x10, 155x5, 205x3, 225x2, 265x2
Notes: I didn’t have a spotter, so didn’t want to push the bench too hard. The 265x2 felt really strong, but next week I work up to 1RM’s so I’ll save really pushing it until then. The Zercher squat is getting easier and more natural feeling as I gain practice.
Pull ups: BWx10; BW+25lbs x 5; BW+45lbs x 10 (last set was AMRAP)
Shoulder complex: 3 rounds of 10 reps each of: OHP, lat raises, rear lat raises, pull aparts.
Airdyne bike for 15 minutes. During this, did 3 really hard 8 sec. sprints, 3 kinda hard 10 sec “sprints”, and 3 “faster running” 20 sec bouts.
Notes/musings: I read about “sprint” workouts that involve things like 30 sec. sprinting/30 sec. off. Well, I can tell you others must have a different definition of sprinting than I do. A sprint to me is running, for example, 40 yards as fast as you possibly can. . Even relatively slow athletes can do that in 5 seconds or so. Running a 100 yard sprint won’t take too much longer than 12 seconds or so, and that will gas you. My training protocols have been to sprint (for 5-10 seconds, depending on distance) and rest at least 60 sec. before doing that again.
So how can anyone “sprint for 30 seconds”? That’s at least equivalent to a 200 yard sprint, and then rest 30 seconds and do that again? I’ve seen programs that call for sprinting 30 seconds on/30 seconds recovery for 10 minutes or more. I always thought they should just say “go faster for 30 seconds, then slow down the next 30 seconds”.