Ians MT and PL log-2

[Ian Coe]

14/03/2015

Cardio
Run
Up the cobbler

5.9 miles
Average pace 11 min 36
Time taken 1 hour 8 minutes 43S

Elevation gain 2050ft

Horrible

 

[Ian Coe]

15/03/2015

Lifting

Deadlift
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[email protected]
3@115
3@135
3@155
[email protected]

Bench
5@45
[email protected]
[email protected]
3@80
3@90
[email protected]

Think I did some wheel roll outs this time

 

[Ian Coe]

16/03/2015


Cardio
Run

4.1 miles
Average pace 8 min 5s
Average HR 157bpm

 

[Ian Coe]

24/03/2015


Run to work
2.6 miles
Average pace 7 min 48
Average HR 157 bpm

Run back home
2.7 miles
Average pace 8 min 11s
Average HR 164 bpm

 

[Ian Coe]

25/03/2015

Lifting

Repeats of 3's due to missed week

Squat ended 4 @ 135

Press ended 4@80

 

[Ian Coe]

26/03/2015

Cardio

Ran to work
2.5 miles
Speed 7 min 49 mile pace
Average HR 161

Run home
2.7 miles
Speed 8 min 17
Average HR 156bpm

 

[Ian Coe]

29/03/2015

Lifting

Repeats of 3's

Final set of deadlift
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Bench [email protected]

3 sets of 7 pull ups

 

[Ian Coe]

01/04/2015

Lifting
5@60
5@75
3@90
[email protected]
[email protected]
[email protected]

Press
5@35
5@45
3@55
[email protected]
[email protected]
[email protected] fail by one


Pull ups
8
8
7

 

[Ian Coe]

02/04/2015

Cardio
Trial run

6 miles
50 min 52s
Average pace 8 min 25
Average HR 163 bpm

 

[Ian Coe]

05/04/2015

Lifting

Deadlift
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[email protected]
3@115
5@125
5@145
[email protected] 10 then rechalked, 3, 2 and went for another couple

Bench
5@45
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[email protected]
[email protected]
5@85
11@95. Then did another couple after re racking for a few seconds. Didn't count them

Pull ups
8
8
4
4

 

[Ian Coe]

8/4/2015

Squat
6@60
7@75
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[email protected]
[email protected]

OHP
[email protected]
[email protected]
3@50
[email protected]
3@70
[email protected]

Pull ups

8
8
8

 

[Ian Coe]

12/04/2015

Deadlift
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[email protected]
3@115
5@145
[email protected]
[email protected]
1@190
1@210- felt quite easy
1 missed @ 220. Got to about half way up but didn't get the lock out

BP
5@45
[email protected]
[email protected]
5@85
3@95
[email protected]

Pull up
8
8
5
3

 

[Ian Coe]

18/04/2015

Cardio

6 miles @ 7 min 53 pace
Average HR 170 bpm

 

[Ian Coe]

17/04/2015

Deload
Squat
5@60
5@75
3@90
5@60
5@75
10@90

OHP
[email protected]
[email protected]
3@50
[email protected]
[email protected]
20@50

I skipped Sundays deload training due to the busy week that was coming

Pull ups
9
9
10

 

[Ian Coe]

26/04/2015

Lifting

Squat
[email protected]
[email protected]
[email protected]
[email protected]
3@125
3@140- actually did 5, but I don't intend on counting the other 2 due to depth issues

3 sets of pause squat
5 reps @ 100


OHP
5@35
[email protected]
3@50
3@60
[email protected]
[email protected]
10@50

3 sets of 8 pull ups

Ab wheel rolls outs
15
15
20

Then a bit of bag work

 

[Ian Coe]

28/04/2015

Run to work
2.5 miles
8 min 16 pace
HR average 156bpm


Run back from work
2.5 miles
8 min 30
HR average 166 bpm

 

[Ian Coe]

29/04/2015

Deadlift
5@80
5@100
[email protected]
[email protected]
[email protected]
[email protected]


Benchpress
5@45
[email protected]
3@70
3@80
[email protected]
[email protected]

3 sets of 6 pull up

Ab wheel roll outs
2 sets of 15
1 set of 20

 

[Ian Coe]

30/04/2014

Cardio

Run to work
2.5 miles
8 min 32 per mile average
Average HR 152bpm

Run home from work
3.2 miles
8 min 41 per mile average
Average HR 158bpm

Out of shape so actively slowed down to keep the HR lower

 

[Ian Coe]

02/05/2015

Squat
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[email protected]
[email protected]
5@100
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[email protected] that last rep was unsurprisingly hard
Did another rep because I felt I needed to give the last rep a good level of depth

Pause squats
5@100
5@105
5@105

Pause squat was as low as I could, 2-3s pause and up. From rep 3 of each set was a real grinder.

OHP
5@35
[email protected]
3@50
5@55
5@65
[email protected] Couldn't get the last rep up for 10. Re racked and ground out a tenth, but didn't count it in the record.

Pull ups
9
9
10

 

[Ian Coe]

06/05/2015

Lifting

Deadlift
5@80
5@100
[email protected]
[email protected]
[email protected]
[email protected] Felt heavy through out. Best previously has been 17 at this weight, so knocked out 15 and let it be

Bench
5@45
[email protected]
3@70
5@75
[email protected]
[email protected]

3 sets of roll outs @15