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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    Cardio
    5 mile light run averaging 154 bpm and 8 min 45 per mile
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    0600 at work starts all this week. Long days.

    Warm up; 2k row averaging 1 min 49.4 per 500m

    DL
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    OHP
    8:bar
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Pulls ups- none as lats fried from dl's

    Single leg press
    [email protected] both
    [email protected] 30 left
    [email protected] right
    [email protected] 30 left
    [email protected] right
    [email protected] 30 left
    [email protected] right
    [email protected] both

    No energy for CV as planned.

    DL's aren't going too badly. Probably get to a 5x5 working set @ 190 DLs before Xmas, although that will be lucky as that is a lot of volume. Probably need a couple weeks step back to not fry myself.
    Shame I suck monkey balls on the Squats.
     
  3. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    45 minutes after 13 hour day at work.

    HR around 145bpm average
     
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Had a couple of days break. Just tired from work.

    Cycled to gym-5 miles

    Squats
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Did the above with some pull ups thrown in

    8, 8, 8, 4 then concentrated on the bench

    Leg press

    [email protected] both legs
    [email protected] left
    [email protected] right
    [email protected] left
    [email protected] right
    [email protected] left
    [email protected] right
    [email protected]

    Just playing as used a different type of leg press. Liked it more. Really focused on the legs. Usually in the squat my legs feel alright. Just concentrating on the hole and making sure my left leg doesn't overly dominate.

    Cardio
    45 minutes on the elliptical machine. HR was always above 140 but concentrated to keep below 150bpm

    Cycled home- 5.5 miles.

    Was going to go for a run today (Sunday) but legs are tired. Just rest, run tomorrow and DL Tuesday. Will try for sets of 5 @ 180 and maybe a last set of 3 @ 185 to see how it feels.
     
  5. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    AM
    Slow wake up jog before work as busy all week with ops.

    4.5 miles averaging 8 min 33 per mile.
    Not sure on HR average. It was sub 160
     
  6. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Long day, 21 week baby scan got me in to work late.

    Got to gym after 10 hours in work. Only had time for a warm up and deads.

    Warm up
    4 min row

    DL
    [email protected]
    [email protected]
    [email protected] felt heavy
    [email protected]
    [email protected]
    [email protected]

    The intention behind today was to get to 5x5 180 or at least get close to (last time was 4, 4, 4, 5 @ 180) but didn't feel rested or have enough energy. Funnily enough the 160 flew up and even the 165 wasn't too much of a grind so with some lunch and/or snack and more sleep I would have been better placed to do it I reckon. Thinking of doing alight DL session end of this week and try for heavies next weekend when I can get a full amount of sleep and eat properly.
     
  7. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    50 minutes LSD work
     
  8. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    03/12/18

    Cardio
    5 mile run in the morning before work.
    About 2 * C out so a bit chilly to start. Lungs felt it.
    Average pace was 8 min 28 per mile, HR was about 152 bpm.
     
  10. MilkManUK

    MilkManUK Brown Belt

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    Just seen this - congrats! Is it your first?
     
  11. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Hello mate,

    Yeah first one. Cheers.
    Kiddie is well and truely taking after daddy. Only 22 weeks (and some change) and mummy is up often because baby is kicking and punching during the night.
    The scan last week had a few action shots of baby punching the scanner.

    I will hold off with the 'that's my boy' until I can see he is white

    Joking (not joking....but seriously.....)
     
    MilkManUK likes this.
  12. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    05/12/18

    Lifting
    4 min row warm up-average 1 min 49.2 per 500. Covered I think 1130m.

    DL
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    The first 12 or so reps of the working sets flew up.
    By the time I got to the 4th set, first 3 flew up, then the last 2 I either reset the grip or it was a grind.
    I'll probably give 185 and 190 for sets of 3s a go next week to see how it feels, then have a back of week going no higher then 150 probably. My upper back now and traps are sore.

    OHP
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Interspersed the OHP with 5 sets of pull ups as haven't done any for a little while.

    Leg press
    [email protected]
    [email protected] left leg
    [email protected] right leg
    [email protected] left leg
    [email protected] right leg
    [email protected] left leg
    [email protected] right leg

    Then was going to walk home with a increased weighted pack, but rang wife and got maybe 1/2 mile before she rocked up to give me a lift.

    Side note; Had a large dinner, then weighed myself. 204lbs (which is 92.2 kg- just checked).
    So if I did 5x5 at 185, I would be doing a working weight for volume at 'just' over 2xBW.

    I reckon I could have done that yesterday. But that extra jump in volume would have been problematic I think.
     
  13. MilkManUK

    MilkManUK Brown Belt

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    Nice work Ian, I don't know why, but I always thought you were lighter than that. We're not too far off each other in bodyweight, although I have been very loose with my diet recently so I expect I've put some on.
     
  14. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I used to fight at 80-84kg, that'd probably why.
    I'm also 35 (36 in Feb) so full time work, lack of cardio (compared to my younger days) and middle aged spread. I got to 218lbs summer of last year and 224lbs the year before that due to heavy workload

    edit- I got down to 192lbs in the summer with the preparation for a marathon and was doing no weights and maybe 25 miles of running a week.

    My lifting for DL does seem to stagnate around this point so currently trying to build up some volume before pushing further.
     
    Last edited: Dec 6, 2018
  15. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    8/12/18

    Lifting

    Warm up- 4 min row to warm up. 1.3k covered

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

    Bench
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected] Could have got 5, but not confident on right shoulder and been a while since I've really lifted my over 80kg

    Leg press
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Thought I needed to do some CV work, so

    1k row (average 1 min 49.6 per 500m), 10 burpee, 10 KB swing left hand then right total time 5 min 14 I think
    1 min 30s rest
    1k row, (1 min 49.5 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 30 I think
    1 min 30s rest
    1k row, (1 min 49.4 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 42 I think

    Was going to do 4 but was not really in a happy place.
    Also was going to use HR down to 130bpm to dictate the rest, but the garmin was not playing and at 185 at the end of the sets.
    At some points before I started it went up to 210 so I think I need a new HR strap, new watch or have a google to find out whats up.

    I need to do some CV finishers every now and then to increase work capacity but also get the grind going for the HR work.
     
  16. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Went out for a low level hill walk with the 5 month pregnant wife around inveraray.
    Took the pack with maybe 15-20 lbs in (water, clothes, snacks, stove for a wet, teabags etc).

    Nothing major, maybe 9.5 miles walk with 300m elevation in total

    Legs are feeling a bit heavy today.
     
  17. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    5 minute row warm up

    Lifting

    DL
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    OHP
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Did the above with 6, 6, 6, 6 pull ups in between

    That was tiring (and took a good 1 hr), but needed to vent so was going to do some heavy cardio like Saturday, but not enough time, so did

    [email protected]
    6 burpees, 6 left hand swing, 6 right hand swing
    5 of above
    4 of above
    3 of above
    2 of above
    1 of above

    Got a lift home as tired and threaders
     
  18. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    13/12/18

    Cardio

    45 minutes on elliptical machine
     
  19. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Cardio
    Ran home after work
    Ran 5 miles average pace 8 min 29 per mile.

    Weighed in at home 202 lbs
    Backpack weighed in at 13lbs
     
  20. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Up at 0510 to get in a training session before work=fasted lifting

    4 min warm up on the rower.

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

    OHP
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Single legged leg press
    10 @ 40 double warm up
    [email protected] left leg, right leg
    [email protected] left leg, right leg
    [email protected] left leg, right leg
    [email protected] left leg, right leg
    [email protected] left leg, right leg


    Cardio
    1k row, 10 burpee with jump, 10 swing with 16kg KB left and right hand
    1 min 30s rest
    repeat x2
     

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