Ians MT and PL log-2

[Ian Coe]

8/2/2015

Deload

DL
[email protected]
[email protected]
3@110
[email protected]
[email protected]
3@110
[email protected]
[email protected]
8@110

Bench
[email protected]
5@55
3@65
[email protected]
5@55
10@65

 

[Ian Coe]

11/2/2015

Lifting

Squat
5@60
5@70
3@90
[email protected]
3@115
6@130- Felt like I could have squeezed another out, but form was going to shit and I wore jogging bottoms so when I was doing the 115 set onwards, I felt and heard the seams give way in the hole.
10@100

OHP
5@35
5@45
[email protected]
3@60
3@70
3@80- pretty difficult that last set

 

[Ian Coe]

12/02/2015

Cardio

Ran to work
2.6 miles
8 minute 12 average pace
21.13 minutes to complete
155 bpm average hr

Took a longer route back after work
3.8 miles
8 min 24 pace
31 min 33 to complete
158 bpm average hr

Weighed my bag when I got home, 6.5 kg. Weight without bag 93.5, weight with 100

Must have weighed more in the morning due to breakfast and water

 

[ghostwipe]

High rep?

Yarp.

 

[Ian Coe]

Yarp.

When I started back, I hadn't lifted consistently for a while, so needed to set my max low.


They strength has come back, so thought just leave the rep max and it'll stall out at some point.

 

[Ian Coe]

16/02/2015

DL
5@75
5@95
[email protected]
[email protected]
3@150
16@170

Bench
5@45
5@55
3@65
[email protected]
[email protected]
10@100

Pull ups- can't remember numbers now

 

[Ian Coe]

18/02/2015

Squat
[email protected]
[email protected]
[email protected]
5@95
5@110
[email protected]

Ran home from work

Tired

3 miles
Pace average 8 min 46
Average HR 165
Time 26 min 42
Elevation gain 284 ft

 

[Ian Coe]

19/02/2015

Ran to work
Distance 2.6 miles
Total time 20 minute 51
Elevation gain 55 ft
Average HR 161 bpm

Ran home from work
Distance 3.8 miles
Total time 32 min 11
Elevation gain 354 ft
Average HR 158 bpm

 

[Ian Coe]

20/02/2015

Ran to work
Time 20 min 42
Distance 2.5 miles
Average HR 156 bpm
Elevation gain 57 ft

 

[Ian Coe]

22/02/2015

DL
5@75
5@95
[email protected]
[email protected]
5@140
15@160

Bench
5@45
5@55
3@65
[email protected]
5@82,5
[email protected]

OHP
5@35
5@45
[email protected]
[email protected]
5@65
6@75

Again- tired
Did OHP and bench in the same session due to a LONG day Tuesday, lack of sleep, so just did squat and ran home

 

[Ian Coe]

27/02/2015

Squat
[email protected]
[email protected]
[email protected]
5@110
[email protected]
[email protected] First and second really feeling the weight, depth on the 3rd was more like it
Did another single to get the depth
Did 2 sets of 5 pause squats @ 90 kg

OHP
5@35
5@45
[email protected]
5@65
3@75
[email protected]

Pull ups
9
9
5
2
2

 

[Ian Coe]

Done training

Day off.
Many updates to follow

 

[Ian Coe]

28/02/2015

Elliptical trainer

1 hour average HR 152bpm

 

[Ian Coe]

02/03/2015

Lifting

Deadlift
5@75
5@95
[email protected]
5@140
3@160
[email protected]

Bench
5@45
5@55
3@65
[email protected]
[email protected]
5@105

3 sets of pull ups
8
8
8

 

[Ian Coe]

03/03/2015

Cardio

7 mile run
Average pace 8 min 27
Average HR 165bpm

 

[Ian Coe]

04/03/2015

Lifting
Squat
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Press
5@35
5@45
[email protected]
5@35
5@45
[email protected]

Pull ups
9
9
12

 

[Ian Coe]

07/03/2015

Cardio

8 mile run
Average pace 8 min 20
Average HR 158bpm

 

[Ian Coe]

08/03/2015

Lifting

Deadlift

5@75
5@95
[email protected]
5@75
5@95
[email protected]

Bench
5@45
5@55
3@65
5@45
5@55
15@65

Some pull ups

 

[Ian Coe]

09/03/2015

Cardio

Run
3.5 miles
Average pace 7 min 38
Average HR 170 bpm

 

[Ian Coe]

11/03/2015

Lifting
Squat
5@60
5@75
3@90
3@105
3@120
4@135

OHP
5@35
5@45
3@55
[email protected]
[email protected]
4@80

Some pull ups