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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
24/09/21
Gym
Short on time- all of the below was within a 35 minute training period
DL
10@60
8@110
5@140
5@140
5@150
5@150
5@150
3 sets of 10 deep BW dip
Due to lack of time, I did seated GMs interspersed with the dips, 15 @ bar, 15 @ 5, 15 @ 5
I think I did some ab wheel roll outs, but I cannot remember now.
Had the 25th off due to wife and boy visiting from the 23rd (early training before work on 24th).
Will be going for a hard short (3 ish miles maybe) later and a longer run or something tomorrow. Probably row 5k and then some BW work as I need to get some unilateral squat work done.
Gym
Short on time- all of the below was within a 35 minute training period
DL
10@60
8@110
5@140
5@140
5@150
5@150
5@150
3 sets of 10 deep BW dip
Due to lack of time, I did seated GMs interspersed with the dips, 15 @ bar, 15 @ 5, 15 @ 5
I think I did some ab wheel roll outs, but I cannot remember now.
Had the 25th off due to wife and boy visiting from the 23rd (early training before work on 24th).
Will be going for a hard short (3 ish miles maybe) later and a longer run or something tomorrow. Probably row 5k and then some BW work as I need to get some unilateral squat work done.
27/09/21
Lifting
Squat - with it turns around a 15kg bar, which fucked up my maths
10@50
5@85
5@95
5@100
5@100
5@105 - realised it wasn't 105 in the previous 2 sets
OHP
10@bar
8@40
5@60
5@60
5@60
5@60
5@60
Seat GM
10@15kg bar
15@bar +10
15@bar +10
Ab wheel roll out from knees
16
16
16
Back to cabin and did 2 sets of 7 pullups with the red band
Lifting
Squat - with it turns around a 15kg bar, which fucked up my maths
10@50
5@85
5@95
5@100
5@100
5@105 - realised it wasn't 105 in the previous 2 sets
OHP
10@bar
8@40
5@60
5@60
5@60
5@60
5@60
Seat GM
10@15kg bar
15@bar +10
15@bar +10
Ab wheel roll out from knees
16
16
16
Back to cabin and did 2 sets of 7 pullups with the red band
28/09/21
Cardio and gym work
5k row with average pace of 1 min 58 per 500 m. Total time was 19 min 40
A few sets of 1 legged extension
Knees over toes 1 legged lunge; all @ + 15kg
12
12
12
Bulgarian split squat both legs with 10 KG DB in each hand
10
5
5
Legs just felt tired
Have a LSD run tomorrow morning so ended it there lest I over do it
Cardio and gym work
5k row with average pace of 1 min 58 per 500 m. Total time was 19 min 40
A few sets of 1 legged extension
Knees over toes 1 legged lunge; all @ + 15kg
12
12
12
Bulgarian split squat both legs with 10 KG DB in each hand
10
5
5
Legs just felt tired
Have a LSD run tomorrow morning so ended it there lest I over do it
1/10/21
Lifting
DL
8@60
5@110
5@140
5@150
4@160
4@160
4@160
4@160
I'm trying to build up slowly. I've got another 10 weeks on course so I don't want to do something silly as my back regains lost strength. I need to increase volume in a manageable way rather than jump up the weight because that is what I could do last year and then hurt myself again. Really, I need to plateau at 160 for a bit (dropping down as well) and build up the volume before progressing to 170.
Seated GM
15@bar
15@20
15@20
15@20
Dips
3 sets of 10 inter-spaced with the above
Ab wheel roll out
18
18
18
Had 30th off due to wine tasting evening on the 30th giving me a baggy head
Lifting
DL
8@60
5@110
5@140
5@150
4@160
4@160
4@160
4@160
I'm trying to build up slowly. I've got another 10 weeks on course so I don't want to do something silly as my back regains lost strength. I need to increase volume in a manageable way rather than jump up the weight because that is what I could do last year and then hurt myself again. Really, I need to plateau at 160 for a bit (dropping down as well) and build up the volume before progressing to 170.
Seated GM
15@bar
15@20
15@20
15@20
Dips
3 sets of 10 inter-spaced with the above
Ab wheel roll out
18
18
18
Had 30th off due to wine tasting evening on the 30th giving me a baggy head
Last edited:
2/10/21
Cardio-ish
7 minute skipping
4 rounds of 3 min with 1 min rest boxing opn the bag. Last round involved some legs
5 minute skipping
I'v managed to secure 24/7 access to a converted squash court with a ring, bags and skipping rope.
I legit forgot that boxing and or kicking is hard.
My HR didn't go 'too' high on the boxing above (ok, not exactly a lot of volume there), but the shoulders and legs were achy (probably through both loss of muscle endurance as I haven't used a bag in fucking ages and through the constant volume I'm putting myself under where I wasn't for a while before).
Later today (3rd), I will go for a LSD run and stretch myself out as my back is sore.
Cardio-ish
7 minute skipping
4 rounds of 3 min with 1 min rest boxing opn the bag. Last round involved some legs
5 minute skipping
I'v managed to secure 24/7 access to a converted squash court with a ring, bags and skipping rope.
I legit forgot that boxing and or kicking is hard.
My HR didn't go 'too' high on the boxing above (ok, not exactly a lot of volume there), but the shoulders and legs were achy (probably through both loss of muscle endurance as I haven't used a bag in fucking ages and through the constant volume I'm putting myself under where I wasn't for a while before).
Later today (3rd), I will go for a LSD run and stretch myself out as my back is sore.
4/10/21
Lifting
5 min row as back sore
Squat
Taking it easy and lower back tight
10@40
5 sets of 5 @80 just sitting down and focusing on lowerback...mainly so as not to fuck it.
OHP
10@bar
8@40
8@50
8@50
8@55
8@55
Sitting GM
3 sets of 10 @ 20
Bulgarian Split Squat
3 sets with either leg; 10 @ 15
Pull ups with red band
3 sets of 8
Lifting
5 min row as back sore
Squat
Taking it easy and lower back tight
10@40
5 sets of 5 @80 just sitting down and focusing on lowerback...mainly so as not to fuck it.
OHP
10@bar
8@40
8@50
8@50
8@55
8@55
Sitting GM
3 sets of 10 @ 20
Bulgarian Split Squat
3 sets with either leg; 10 @ 15
Pull ups with red band
3 sets of 8
Last edited:
5/10/21
Cardio
Went for a adventure run this morning
Ended up doing 5.29 miles with total ascent 149m.
Pace was 9 min 50.
No idea of HR due to the HR monitor being wank. Needs a new battery.
I was going slow as fuck though as I want to try and force myself to get some volume at the 130-145bpm range.
edit- didn't mean to be out as long. After lower back discomfort over the last few days and general 'meh' I was looking at stepping back this week. I may do so over the next few days but who knows with me.
Cardio
Went for a adventure run this morning
Ended up doing 5.29 miles with total ascent 149m.
Pace was 9 min 50.
No idea of HR due to the HR monitor being wank. Needs a new battery.
I was going slow as fuck though as I want to try and force myself to get some volume at the 130-145bpm range.
edit- didn't mean to be out as long. After lower back discomfort over the last few days and general 'meh' I was looking at stepping back this week. I may do so over the next few days but who knows with me.
6/10/21
Cardio
1 round badly skipping due to loss of skipping rope.
4 rounds on the bag including kicking. 3 min on, 1 min off
Rowing
4k in 15 min 40 or so. Average time was 1 min 57.5 per 500m
2 sets of 15 ab wheel rollout
Having today (7th October off). Will do some tomorrow afternoon.
Cardio
1 round badly skipping due to loss of skipping rope.
4 rounds on the bag including kicking. 3 min on, 1 min off
Rowing
4k in 15 min 40 or so. Average time was 1 min 57.5 per 500m
2 sets of 15 ab wheel rollout
Having today (7th October off). Will do some tomorrow afternoon.
9/10/21
Gym
Had the last couple of days off to give myself a bit of a refresh and to let my lower back have a rest.
That said, fucking inner groin. I wasn't going to go hard this week anyway, but ouchie
5 min row warm up
Deadlift
8@70
8@120
6@140
6@140
6@140
6@140
6@140
While I was intending on downing the weight this week, I wanted 6x6. However my right inner groin was just too painful to continue.
Seated GM
10@bar (20)
10@ 20
10@20
Dip
10
10
10
Pull up (yellow band)
10
10
10
10 abwheel but again right inner groin pain so stopped at 10 and 1 set
I ended up looking up inner groin pain associated with deadlifts and did from seated GMs to the end of the session doing either stretches or some foam roller work.
I think I need to properly incorporate stretches above and beyond the 5 minutes I do in the morning for my lower back.
I might try and withstand some scalding hot water in a bath later.
Gym
Had the last couple of days off to give myself a bit of a refresh and to let my lower back have a rest.
That said, fucking inner groin. I wasn't going to go hard this week anyway, but ouchie
5 min row warm up
Deadlift
8@70
8@120
6@140
6@140
6@140
6@140
6@140
While I was intending on downing the weight this week, I wanted 6x6. However my right inner groin was just too painful to continue.
Seated GM
10@bar (20)
10@ 20
10@20
Dip
10
10
10
Pull up (yellow band)
10
10
10
10 abwheel but again right inner groin pain so stopped at 10 and 1 set
I ended up looking up inner groin pain associated with deadlifts and did from seated GMs to the end of the session doing either stretches or some foam roller work.
I think I need to properly incorporate stretches above and beyond the 5 minutes I do in the morning for my lower back.
I might try and withstand some scalding hot water in a bath later.
10/10/21
Cardio
Warm up - 5 min run
Foam roller stuff
53 minutes on treadmill. HR sub 150
FCT
10 both sides - bar
10 both sides @10
10 both sides @10
Bulgarian split squat
Dropped the weight to 10kg
10 left leg, 10 right
10 left leg, 10 right
10 left leg, 10 right
KOTG Bulgarian
Back leg up this time, no weight
7 both legs
5 both legs
3 sets of 20 abwheel roll outs
2 sets of 15 back extension
More foam roller and stretching
Cardio
Warm up - 5 min run
Foam roller stuff
53 minutes on treadmill. HR sub 150
FCT
10 both sides - bar
10 both sides @10
10 both sides @10
Bulgarian split squat
Dropped the weight to 10kg
10 left leg, 10 right
10 left leg, 10 right
10 left leg, 10 right
KOTG Bulgarian
Back leg up this time, no weight
7 both legs
5 both legs
3 sets of 20 abwheel roll outs
2 sets of 15 back extension
More foam roller and stretching
11/10/21
Lifting
Squat
10@bar
5@80
5@90
5@100
5@100
5@100
5@100
Didn't push it obviously and trying to make sure I don't do a whoopsie to my back.
Not difficult but even at a low weight I felt myself trying to use my back more than legs at the end of the set.
OHP
10@bar
8@40
5@60
5@60
6@60
7@60
7@60
Went to do sit ups but left ab at the intersection of ab and leg was.....'tweaking'. This goes back to last year I think went I jumped up from no weight to 20kg and hurt my ab
3 sets of 7 pull up with no additional weight or bands
Foam roller work and stretching at the end.
I considered doing some weighted GMs but declined as been 2 days since deadlifts.
The above took me like 80 minutes all in. I've got to not play on my phone in the gym.
This is also in the afternoon this week due to working in the morning so cannot squeeze gym session in before I've got to be in at 0740.
Lifting
Squat
10@bar
5@80
5@90
5@100
5@100
5@100
5@100
Didn't push it obviously and trying to make sure I don't do a whoopsie to my back.
Not difficult but even at a low weight I felt myself trying to use my back more than legs at the end of the set.
OHP
10@bar
8@40
5@60
5@60
6@60
7@60
7@60
Went to do sit ups but left ab at the intersection of ab and leg was.....'tweaking'. This goes back to last year I think went I jumped up from no weight to 20kg and hurt my ab
3 sets of 7 pull up with no additional weight or bands
Foam roller work and stretching at the end.
I considered doing some weighted GMs but declined as been 2 days since deadlifts.
The above took me like 80 minutes all in. I've got to not play on my phone in the gym.
This is also in the afternoon this week due to working in the morning so cannot squeeze gym session in before I've got to be in at 0740.
16/10/21
Lifting
5 min run warm up
Stretch and foam roller
DL
8@70
5@120
5@150
5@150
5@150
5@155
5@155
The weight doesn't really register as difficult per say. After last week and the right inner thigh, combined with the whoopsie I did to my lower back in April or May, I'm just trying to slower get some volume so tendons etc can adapt before I start properly trying to gain strength/push myself.
Fucking age.
Seated GMs
10@bar
15@15
15@15
15@15
Dips
12
12
15
I might try and get myself to 3 sets of 20 to get my tendon and shoulder strength up before considering finding my lifting belt and doing sets with weight.
Way back I was going 5x5 with 40 ish kg. That will be long way away considering I was doing 5's with that weight on pullups. I probably carry 15kg on my body of non good weight now compared to back then.
Pull ups with yellow band
8
8
8
3 sets of ab wheel roll outs. 20, 21, 21
Foam roll outs and stretching
edit; Trying to also be careful with my left ab and lower back (left).
It feels...odd. Not strained per say.
Lifting
5 min run warm up
Stretch and foam roller
DL
8@70
5@120
5@150
5@150
5@150
5@155
5@155
The weight doesn't really register as difficult per say. After last week and the right inner thigh, combined with the whoopsie I did to my lower back in April or May, I'm just trying to slower get some volume so tendons etc can adapt before I start properly trying to gain strength/push myself.
Fucking age.
Seated GMs
10@bar
15@15
15@15
15@15
Dips
12
12
15
I might try and get myself to 3 sets of 20 to get my tendon and shoulder strength up before considering finding my lifting belt and doing sets with weight.
Way back I was going 5x5 with 40 ish kg. That will be long way away considering I was doing 5's with that weight on pullups. I probably carry 15kg on my body of non good weight now compared to back then.
Pull ups with yellow band
8
8
8
3 sets of ab wheel roll outs. 20, 21, 21
Foam roll outs and stretching
edit; Trying to also be careful with my left ab and lower back (left).
It feels...odd. Not strained per say.
Last edited:
