Ians MT and PL log-2

Discussion in 'Training Logs' started by Ian Coe, Jul 6, 2006.

  1. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Been training weights twice a week since I got back.

    Last week I got to 2 sets of 8 at 150 kg deadlift.
    Yesterday I got to 8 @ 160 and 10 @160 kg deadlift. I'm trying to take it easy.

    I've been running into and out of work occasionally, however with it being 4.8 miles each way, I've pulled my right groin muscle. Unfortunately that has impacted on squat, so have only 'maxed' out at 2 sets of 5 at 100kg.

    Having injured my arm doing a commando style traverse over a 10 ft high gate, my bench is about 60kg for 8 due to what I can only assume is where the muscle had separated from the shoulder and reattached...weird. I'm going to sickbay tomorrow as there is pain there still (injured end of July) and real weakness when the bar is again my chest.



    Still...deadlift isn't 'too' bad considering I last really deadlifted consistently just before my 33rd birthday (200kg for 5).
    Will try and get to at least triples before 35th in Feb.

    Edit- I'm shore based, but still doing maybe 0600-1800 some days, others 0750-1800+. No gyms nearby here that I can get to without sever fatique before the next working day. So looks like my punching people is on permanent hold now.
     
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  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    24 Nov 17

    2k row warm up- average 1 min 49.6 per 500m

    Squat- Worked up to 3 sets of 5 @ 100 kg - took it easy due to right inner groin damage/injury last week and week before
    Pause squats; 3 sets of 5 @ 60
    Bench; worked up to 2 sets of 8 @70 kg
    4 sets of bw pull up. 6, 6, 7, 8
     
  3. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    25 Nov 17

    Cardio

    7k row
    First 6k was 1 min 54.4 per 500. Had to slow down the last 1k, so ended up at 1 min 54.9 per 500m.

    Did random pull ups and knees to bar afterwards.
     
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Yeah I'm not the best at updating these days.

    I'm back to 8 reps @ 165 and then 10 on the next set
    Next week was 1 sets @ 170 for 8, followed by another but very laboured
    Next week was 2 sets of 5 @ 180

    These are all following a warm up 2 - 2.5k row getting sub 1 min 50.


    Squatting is still crap, with 5's at 110

    Running, cycling and bag work along the way.
    35 in Feb so going to see out Christmas and see if I can get 200 dl for reps like I did before my 33rd birthday.
     
  5. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    31/12/17

    Cycled to gym- 4.6 miles in pissing rain

    Lifting
    1k row to warm up- 3 min 34. Average time per 500m 1 min 44.2.

    DL
    8@60
    8@100
    8@130
    5@150
    4@160
    4@160
    Not really feeling it. Haven't DL'd for 2 weeks and that was 5's @180

    OHP
    10@bar
    10@40
    3 sets of 8 @50
    20@bar
    Again not feeling it
    Mixed the OHP with pull ups, 6, 6, 6, 9

    Misc stuff not note worthly.

    Cycled home.

    2 days prior I did some interval skipping/sandbag/burpee work. Looking to conduct again on Tuesday 2 Jan so will actually note what I did post.
     
  6. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    01/01/18

    Cardio
    2 mile warm up run, first mile 7 min 7s, second 7 min 36.

    Hill work
    4 sets of 0.2 mile runs
    Run up, jog/die down. Approx 1 min 27s a up, 1 min 35 down. Rest until 2 min on way back down and repeat.
    Last (First) time I did this was 24 Dec 17. Run time was slower..due to not running for a few weeks. Hill intervals were around 1 min 18s up and about the same down. Same rest period.

    Edit-
    On returning to home I did;
    Roll outs; 15; 15, 20. From knees because I am weak at the moment (again)
    Hanging knee raises; 10, 10, 10
     
    Last edited: Jan 1, 2018
  7. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Oh yeah, I'm going to try and put most of my training entries in as of now so that I can capture how I'm adjusting to the work load and amend as required based on actual work constraints.
     
  8. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I had a look at page 1 and I can't work out why the dates show 2015. If I could get the same amount of work done at 32 (2015) as I could 23 (2006) that'd be just lovely.
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    2/1/18

    Cardiovascular
    Up at 0540, coffee and circuit of
    5 minute slip
    10 sandbag lift
    10 burgers
    1 min rest
    3 rounds

    Post last 1 min rest, 10 burpee, 10 sandbag, 10 burpee.

    Pm went for a hike with guests up nearby 647m ascent hill. Visibility about 20m until above clouds. Snow from about 300m up.
     
  10. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    6/1/18

    Run
    3.5 mile run;
    First mile 8 min 27
    Second 7 min 47
    Third 7 min 49
    Last 0.5 7 min 44
     
  11. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    7/1/18

    Drove back from N Wales, leaving at 0550.

    Got back, ate, admin then gym

    Lifting

    2k row @ 1 min 52 per 500 pace

    Squat

    10@60
    10@80
    8@90
    8@90
    8@90

    Left thigh not happy

    BP
    8@bar
    8@60
    8@70
    8@70

    Pull ups
    7,7,7


    3 sets of 10 FCT on each side with just the bar.
    I really need to start doing these again as it's been probably 4 years since I did them consistently.
    Nothing too strenuous
     
  12. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    8/1/18

    Lifting

    2.5k row warm up, average 1 min 51.8 per 500m

    DL
    8@60
    8@100
    8@130
    5@150
    5@160
    5@160
    5@160

    OHP
    8@bar
    8@40
    8@50
    5@50
    5@55

    With this and BP really just trying to be careful and build up right arm up, considering a self induced injury resulted in my right arm being in absolute agony for about 2 months. Even until October when I came back from honeymoon, I was unable to do a press up due to weakness.
    As of just prior to Christmas I can only now get enough strength to do a few BW only dips.

    Pull ups
    8, 8, 8

    Edit- solomons came (speed cross 4 I think) so will try some hill runs at some point. -6 this morning so a bit of a coward when it comes to running or cycling when there is black ice everywhere.
     
  13. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    9/1/18

    Cardio
    Row warm up
    2.5k@ 1 min 50.4s per 500m average

    Squat
    8@bar
    8@60
    5@70
    5@80
    5@90
    5@90
    5@90

    Bag work
    5 rounds
     
  14. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    11/1/19

    Lifting

    Warm up row- 2.7k @ 1 min 49.4 per 500m

    Squat
    8@60
    5@80
    5@90
    5@100
    5@110
    5@110
    5@115

    BP
    8@bar
    8@40
    5@50
    5@60
    5@70
    5@80
    5@80

    Pull ups
    7, 7, 8

    Core work
    3 sets of 12 hanging leg raise
    3 sets of 10 ab wheel roll out
     
  15. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    12/1/18

    This mornings weight was 210lbs.

    Cardio

    2 miles warm up- 14 min 44s, average 7 min 17 per mile. First 7 min 11, second 7 min 27 or so.

    Hill runs
    5 repeats, each 0.2 mile give or take
    Run up, jog down until 2 min mark, then run up etc.
    First was 1 min 25, last was 1 min 29.

    After the 'warm up' and squats the day before, I was quite the tired boy by the end.
     
  16. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    14/1/18

    Cardio

    10 min bike ride warm up

    Squat
    10@60
    8@80
    5@80
    5@90
    5@90

    Pull ups
    9, 9, 5

    FCT
    10 each side with bar for 3 sets

    Actual cardio
    2 rounds of 3 min with 60s rest skipping
    4 rounds bag work, 2 boxing, 2 with legs included

    Core work
    3 sets of on knees roll outs-15 per set
    3 sets of 12 hanging leg raise.
     
  17. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    15/1/18

    Long ass day. Had to walk home and had to limit lifting time iot get a shower and start the walk home.

    Cardio
    2.8k row averaging 1 min 48.6 per 500m. Total time 10 min 4s.

    Lifting
    DL
    8@70
    5@120
    5@150
    3@170
    3@180
    3@185
    3@185

    That was it
     
  18. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    16/1/18

    Cardio
    4k row nice and easy

    OHP
    8@bar
    8@40
    5@50
    3@60
    3@65
    3@65
    3@65

    Cardio
    4 rounds on the bag
     
  19. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    18/1/18

    Lifting

    Row warm up
    3k, average 500m time 1 min 49.6s

    Squat
    8@60
    8@80
    5@90
    5@100
    5@110
    5@115
    3@115
    3@115
    3@115

    Bench
    8@60
    5@70
    5@80
    5@@80
    5@80
     
  20. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    19/1/18

    Cardio
    Garage work out

    3 rounds of
    5 min skip
    10 burpee
    10 sandbag lifts

    Straight into same as above but 15 burpees during rounds 4 and 5.

    Rest period was 30s between rounds

    Upstairs and 3 sets of
    Rolling ab wheel 15 reps

    3 sets of
    Hanging knees to chest

    3 sets of 6 bw dips

    Pull ups
    5, 5, 5
     

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