Ians MT and PL log-2

[Ian Coe]

20/11/2014

Cardio

Row warm up; 1.5k @ 1 min 44.9 average
Didn't measure on HR, but was at 180 bpm by the end

3 circuits of;
8 burpees with jump
10 sledge hammer each side
5 DB swings each side

Took about 2 minutes each set, and rested 1 min 30 between.
Took HR so uploaded to garmin

 

[miaou]

Mirin dat OHP.

 

[Ian Coe]

Mirin dat OHP.

I need to be more consistant with it. it hasn't really gone up a lot since I started OHPing back in 2010.

Looked at the video of your clean work. Very nice

 

[Ian Coe]

22/11/2014

Lifting

DL
5@70
5@90
3@105
3@120
[email protected]
15@155
10 OHG @ 70

KB Swings
3 sets of 10 @16


Bench
5@40
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Pull up
2 sets of 6 as low on time

 

[Ian Coe]

23/11/2014

Cardio
30 minutes bag work

Eliptical work
1 hour 5 minutes @ HR 104 bpm

Then did 3 sets of 6
40 kg barbell laying on floor locked overhead. Legs to left plate, right plate, centre without touching thr ground

 

[Ian Coe]

26/11/2014

Lifting
Squat

[email protected]
5@65
[email protected]
5@85
[email protected]
13@110- I should have stopped at like 8 as the last ones were bad form. Depth was there, but a lot of back work towards the end.
10@60

OHP
5@40
[email protected]
[email protected]
[email protected]
5@60
[email protected]
15@bar

10 pull ups

Spent all driving around and was knackered

 

[Ian Coe]

28/11/2014

Cardio
1 hour 10 minutes of average HR 145 bpm

 

[Ian Coe]

29/11/2014

Lifting

DL
5@70
5@90
3@100
5@110
5@130
16@150
First rep onwards just felt heavy. Pushed through and did 5, reset, 5, reset and did 3 and 3. Took maybe a minute or 2 to complete
Last time I did 20 @ 147.5, so a fail.

2 sets of 10 @ 70 SLDL
KB swing- 2 sets of 10 @ 20

Bench
5@40
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
Again felt heavy so missed a rep on the last time

3 sets of 7 BW pull ups

Then did a set of 1.5k row. Kept it under 1 min 50 per 500m
I did want 2k, but just fucked

 

[Ian Coe]

30/11/2014

Cardio
Run

Went for a trail run along the coastline

Monitor was as usual not happy at the beginning so I was at 180bpm to start off with.
As it settled down

Moving time 1 hour 16. Total time 1 hour 21
Distance covered 7.6 miles
Elevation gain 800 ft
Elevation loss 826 ft
Considering I started when I ended, I think gps might have been out.

Average HR was 166 bpm

 

[Ian Coe]

Lifting

Squat
[email protected]
5@65
3@80
5@100
3@110
[email protected] then reset and did another one
10@60

OHP
[email protected]
5@40
[email protected]
5@60
[email protected]
6@75- the last one had a bit of drive

3 sets of 8 pull ups

3 sets of 25 laying leg raise

 

[Ian Coe]

5/12/14

Cardio

Row intervals based on HR
4 minutes warm up
4 x 1km. Keeping HR under 170
Rest based on HR returning to 120 bpm

1st-3 min 39- Av HR 155
Rest- 2 min 15
2nd- 3 min 46- Av HR 159
Rest- 1 min 47
3rd- 3 min 53- Av HR 160
Rest- 2 min 14
4th- 3 min 54- Av HR 161
Rest- 2 min 31

 

[Ian Coe]

6/12/14

Cardio

1 hour 5 minutes cardiac output.

Will update breakdown later

 

[Ian Coe]

7/12/14

Lifting

DL
5@70
5@90
3@100
5@130
[email protected]
12@165

Then tried some singles
175
190
200

Needless to say, the 165s took it out of me. I reckon I could get 220 with a less taxing warm up.
Oh well, maybe in a few months/cycles I'll be at 190s for the single and can reach a bit more then.

10 @ 70 for a cool down

Bench
5@40
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Felt like I had another 1 or 2 reps, but as no one around and thats a PB just racked it

20@60 as a cool down/work capacity add on



edit- Does anyone know how to do a data dump from a training log?

This is version 2 because my old one was deleted due to being over 3 years old.
I appreciate this is unlikely to happen now the server has been upgraded, but it might mean it just gets deleted after 10 years....which will annoy me even more (that said, the first training log was from before I started training right through to when I got the gold in thailand in 2006, so that was really quite annoying as well).

 

[ironwolf]

I read several pages and didnt see any Muay Thai, sup wit dat?

 

[Ian Coe]

I've got no time for MT anymore I'm afraid.

But I'm not going to change the title of the log as that is what it started as.

Try reading a few more pages and you'll see how things have changed in the last 7 years.

 

[Ian Coe]

19/12/14

Lifting

Squat
5@55
[email protected]
3@80
3@95
[email protected]
[email protected] 1 down on last time
3@130
Not happy with depth so did 1 after with good proper depth
15@60

Press
[email protected]
[email protected]
3@50
[email protected]
3@65
5@75- Worse then last time
15@50


PP to round it off
2@85
2@85
3 sets of 8 dead hand pull up
3 sets of 12 knees ab wheel roll outs

 

[Ian Coe]

22/12/2014

Lifting

DL
7@70
5@90
3@110
3@125
[email protected]
15@160- First 7 flew up, then it was a real grind. 11 and 12 were pretty mich singles, 13 and 14 were more like it, 15 had a bit of a reset post 14. All in all probably took 2 minutes (guess)
Bumped it up to 180 and did a triple

10@70

Bench
[email protected]
[email protected]
[email protected]
[email protected]
3@85
8@95- Felt quite easy and probably could have got another 2, but not worth it as triceps sore still from Friday (hence lifted Friday and waited until Monday instead of Sunday)
20@50

3 sets of 5 pull up
3 sets of 10 KB swing per arm @ 20kg

 

[Ian Coe]

26/12/2014

Cardio

Went out for a run and did some tempo aerobic work
5 minutes warm up
16 intervals of 15s on, 60s active rest. Keeping HR under 150 bpm
5 minutes cool down

 

[Ian Coe]

27/12/2014

Lifting
5@60
[email protected]
3@80
[email protected]
[email protected]
12@115 First 8 went ok, then the last few were a wee bit of a grinder
15@60

OHP
[email protected]
[email protected]
3@50
[email protected]
[email protected]
9@70- the last one there was a real degrade in form
15@50

4 sets of 6 pull ups

Cardio
Same as yesterday, 5 minutes warm up, 16 intervals of 15s and 60s active rest.
This time completed on the rower

 

[Ian Coe]

29/12/2014


Lifting


DL
5@70
5@90
[email protected] This should have been 107.5, but math fail as the 2 initial plates for the 70 were 25's
[email protected] Should have been 115 but due to the last, left it
[email protected]
12@150
15@70

Side notes; I miscalcuated again but spotted it before hand. Due to the 25's, I loaded up 160, realised, picked the weight up, racked it, amended and unracked and did the 12.
Had quite a bit left in the tank as should do, but wanted a easier DL session as will be doing 1's on Friday

Bench
[email protected]
[email protected]
[email protected]
[email protected]
5@80
12@90
15@60

Pull ups
3 sets of 7

Cardio
Back to cabin, ate a banana and had a protein shake.
Got home, got changed.
Ran to pick up Mrs from work, rand back while she cycled

2.42 miles there, 22.32 moving time, HR 164 bpm average
2.60 miles back, 26.22 moving time, HR 155 bpm average