First day of Advanced Fitness Trainer

Today at my course we moved onto Level 3 which is the Personal Trainer. Until now I was doing Level 2 - Gym Instructor. It's a lot more full on and rather physically demanding. Not knowing what we were going to do today I got to the gym early and did half my leg routine for the day which made it a tad harder for when we did our OBLA estimation....

OBLA (Onset of Blood Lactate Accumulation). The test was to find our optimum heart rate that is on the threshold of where our muscles start accumulating lactic acid. I thought this would be a good chance to test my max HR and got it up to 189 bpm! (191 is my calculated Max HR so it wasn't bad). From that I deducted that I can maintain a HR of 171 for up to at least 20 minutes before my muscles start accumulating lactic acid. Knowing this is good is you really want to train at your maximum. It's also good to know so you don't over exert yourself.

If that wasn't enough to wear us out we later had to practice different methods of strength training being:

• Tri-sets
• Delorme and Watkins 10RM (10 rep max)
• Berger 6RM (6 rep max)
• Super setting (opposing muscle)
• Super setting (same muscle)

I saw this as a perfect chance to finish my leg workout ;-) and did the Berger 6RM for deadlift and Super Setting (same muscle) for my calves.

I managed to sneakily video myself doing my last set of deadlifts. I was lifting 110kg.