Ians MT and PL log-2

[Ian Coe]

20/1/18

Cardio
Slow 4.8 mile run. Average hr was 135 during a mainly trail run.

As of 17/1/18 I signed us up for a 10k,1/2 marathon, full marathon on trails.
So will be trying to run a bit more often.

 

[Ian Coe]

21/1/18

Walk
Did a mile walk up conic hill.....but snow drove us down before reaching the top. Weather was heavy snow.

 

[Ian Coe]

22/1/18

Lifttng

3.2km row averaging 1 min 49.6m per 500m

DL
10@60
8@100
5@120
5@150
3@160
3@170
3@180
3@190
3@190
3@190
8@100

Low on time

Trying to get 5@200 kg (as per 2 years ago) before next Saturday and 35th birthday

 

[Ian Coe]

23/1/18
Lifting and cardio

5 min row warm up

Busy so ended up arse about face

3 sets of 20 ab wheel roll out from knees
3 sets of 13 legs to bar (hanging leg raise)

OHP
8@bar
8@40
5@60
3@70
3@70
3@70
3@70
10@bar

Bag work
Left hand skin ripped from deadlifting
Right hand only
7 minutes with no glove on left hand

3 rounds with 1 min rest, last 2 hands and feet

 

[Ian Coe]

24/1/18

Run home
4 miles averaging 7 min 33 in total.
Average HR 163 bpm

Current weight 207lbs

 

[Ian Coe]

25/1/18

Off due to tired legs

 

[Ian Coe]

26/1/18

Lifting

Cardio
Legs tired so only did 2.4k row. Unfortunately with blood flowing didn't feel too bad, so ended up averaging 1 min 48s per 500m


Squat
8@60
5@90
5@100
5@110
3@115
3@115
5@115
3@120
8@100

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

Pull ups
6,6

 

[Ian Coe]

27/1/18

Rest day

 

[Ian Coe]

28/1/18

Cardio
4.7 mile average hr 147bpm
Average pace was 10.04 min mile as tbh I was feeling a bit tired, with sore back still from Friday I think.

Got deadlifts tomorrow so didn't want to push too hard but still have to train for the 10k etc later in the year.

edit
Got home and did 7, 7, 10 pull ups

 

[Ian Coe]

29/1/18

Cardio
4k row@1 min 49.9m per 500m- increased distance and slowed down to not frag myself

DL
8@60
5@110
3@160
3@180
4@195
3@160
4@160
4@160

The combination of the DL and row killed me off. Did mean to try and get sets of 195 achieved but no.

Looking at 200kg DL on Friday for 5 to get it in before my birthday the following day

 

[Ian Coe]

30/1/18

Off

 

[Ian Coe]

31/1/18

Cardio warm up
2k average 1 min 49.9. Only wanted a light warm up as fatuiqued from Monday

Squat
10@60
5@80
5@90
5@100
5@110
5@110
5@60

OHP
8@bar
8@40
5@50
3@70
3@75
3@75- with slight bit of leg drive

Jogged home-4.7 miles

Pull ups
8,8,6

Overall took it easy as cycling too and from home on Thursday and going to get PB on Friday

 

[Ian Coe]

1/2/18

Cycle too and from work, total distance about 10mile

 

[Ian Coe]

2/2/18

Cycle to work

Lifting
3 min warm up

10@70
5@120
3@170
3@185
5@200
5@120

That was it. Wanted the 200kg pull before turning 35 tomorrow. Success.
Videoed it as well. 4 went ok, the last was conducted after a 20s rest and word with myself.


Cycled home 4.6 miles

 

[Ian Coe]

3rd and 4th

Travelled to London and back to see Christian and Lyndon (and the young olly watson).

Travelled back sunday

 

[Ian Coe]

5/2/18

Gym

Cardio
3 min warm up
4.2k row in 15 min 19. Average pace 1 min 49.2s. Didn't feel as bad as I thought it would

Lifting
Backed off on numbers due to weekend and heavy lifting on Friday and the Monday prior.
5@70
5@120
5@170
5@170

Went a bit heavier then I intended due to someone next to me making a scene bouncing 150kg for 3 reps with a belt on. He ended up doing 3 singles at 170 while i was just chilling on it.

OHP
10@bar
5@40
5@50
5@60
5@65
5@65
5@65
10@bar

3 sets of 12 leg raise
3 sets of 10 roll outs from knees

Then had to run home. Only did 3.85 miles in 35 min. HR was pretty low, average 147 bpm. Wasn't really bothered as just ticked over.

 

[Ian Coe]

6/2/18

Cycled to work and back.

 

[Ian Coe]

7/2/18

Cycled to work

Cardio
5 minute row warm up

3 sets of 1500m row with rest dictated by HR down to 125

Set 1- 5 min xx. Average 1 min 49.6
Rest- 1 min xx
Set 2- 5 min xx. Average 1 min 49.5
Rest 1 min xx
Set 3- 5 min xx. Average 1 min 49.2
Rest 1 min xx

The HR for the last minute on sets 2 and 3 were at above 170 bpm.
Intentions were for a 4th set when I started, but forearms fatiqued and really feeling it by set 3.

edit- xx's indicate something I will update later as need to upload information to gain proper data. If I recall correctly though, my HR dropped from 170ish to 125 in 1 min 35 between rep 2 and 3 (or 3 and rest).

5 min row cool down

Cycled home

 

[Ian Coe]

8/2/18

Lifting

Row- 5 min warm up

Squat
8@60
5@90
5@110
4@120
4@120
4@120
3@125
5@100

BP
8@bar
8@60
5@70
5@80
5@85
5@85

Definitely feeling fatiqued. As of writing this (9th Feb) intentions are do go for a 2 mile run and do 4-5 hill sprints. I was looking at going for a hill walk tomorrow and having Sunday completely off as feeling overall meh. I might get home after work and reconsider today and hill sprints as legs are feeling fatiqued and I'm generally feeling tired. I could push through and get a coffee in me, but in the last 11 days, I've DL'd 3 times (setting two 'recent' PBs), squat twice (I think-again recent pbs as well), set PBs on rowing twice and started sprint row work, along with cycling too and from work 4/5 times and run home twice.

 

[Ian Coe]

9/2/18

As theorised, legs tired.
Weather was nice so went for a hill walk with load with the wife instead