Ians MT and PL log-2

09/03/22

Cardio

3 mle run but trying out with some weight.
20lbs on my back, averaged just shy of 10 min mile
Weight without pack; 213lbs

Only did 75m of ascent; most of it after the first mile was concrete running
 
10/3/22

Lifting
Will update more later.

Deadlift was a 5x5 @ 150. Not particularly difficult, but being careful with volume increase and my lower back
 
11/3/22

Cardio
4.5 mile run home from work (so 1220 start instead of a usual 0620 cardio start).
Was flat and along the river front.
Didn't kill myself but the average pace was 9 min 36.
The pack was 16lbs when I got home from the run.
BW; 214
Total runinng weight 230

Saturday and Sunday; have been feeling tired and meh. Also hurt my foot a few weeks ago and 2 x runs with weight in a 3 day period has tired me out. Also the boy is ill so not exactly restful sleep.
 
15/03/22

4.85 miler with hills and a 'light pack'
Shaved off 30s off the first mile, then took in a additional hill bit for some leg burn.
The average time was 10 min 27, but that is mainly because of the additional few minutes slog up and jog down to get back onto the known track/route.
 
16 and 17 March

Off phys due to the lurg again.
I reckon that will be me now until Monday :(
 
21/03/22

'Cardio'

Feeling better, so went for a 45 minute walk with a pack on
 
22/03/22

Stretching
Lifting

Squat
10@bar
8@70
8@105
8@105
8@105
8@105

OHP
10@bar
8@60
8@60
6@60

Pull ups
7
7
7

Was feeling a bit fatiqued as still coughing up god knows what and not doing any actual cardio
 
24/03/22

Lungs are still bad after whatever I got has finished with me. So drove to the gym this morning.

Lifting
DL

8@60
5@110
5@150
5@155
5@155
5@160
3@160
My grip was on the way out and I am trying to be careful of my lower back throughout this increase in volume. It wasn't really difficult to get up 160, albeit I do feel fatiqued generally.
Also, it must be deadlifts that make my right inner thigh hurt. Lifting started at 0630 and now at 1536 my right inner thigh is hurting/sore. I have to bring it across to press up against my left thigh for reliev.

Dips
3 sets of 12 BW; as deep as I can get my chest (ie to the dip bars)

Pull ups
2 sets of 6 @ bw
2 sets of 8 with a yellow band to take some weiight off

Bulgarian Split Squat
2 sets of 12 each leg with 10kg held via a medicine ball

2 sets of 15 lying leg raise thing.
 
28/03/22

Just a walk considering my lungs still feel like shit.
 
29/03/22

Stretch

Lifting

Squat
10@60
8@90
[email protected]
[email protected]
[email protected]
[email protected]

OHP
10@bar
8@50
8@60
5@65
[email protected]
[email protected]
[email protected]
8@60

Pull ups
8
8
7 + 1
5 + 1 + 1

Bulgarian split squat @ 10
12 right then left
12 right then left

Leg raise thing
15
15
10

The late morning and early afternoon was spent going for a hike up some hills testing out my kifaru scout with the wife and her friend.
7.3 miles with inclines and stuff plus 6l of water for the weight.
 
31/03/22

Lifting

Drove to Gym

DL
10@60
8@110
5@140
5@160
5@160
5@160
5@160

Dips - unweighted
13
13
9 + 3

Pull ups
3 sets of 8 @ bw

Landmines
3 sets of 15 @15

Leg raise
10
15
15

Trying to be careful due to lower back, right inner thigh and Aa weird strain (not pain, definitely noticeable though) on my left side obliques.
Also trying to not go ott with the rapid DL volume I've been experiencing. I could have got 5 sets of 6 I reckon, but towards the end it would have been jerky and the volume jump from last week (5 sets with a 150, 155's and a last set of 160) was already quite large.
I 'should' be able to keep some consistent training, standfast any illnesses or injuries or large workload demand, for the next year or so, so no need to rush. Although getting to 5's @ 200kg as I turn 40 would be nice.
 
05/04/22 - return of the back

Drove to gym

Stretch - lower back feeling tight generally

Squat
10@60
5@90
5@100

All well and good. I wanted to get 4 x 8 @110 before backing off a bit but...
4 reps @110 and again something in my lower back just wasn't having any of it.
So I ended up just killing squats at that point. Considered OHP but that obviously puts stress on the lower back

Bulgarian split squat
15 left and right with 15kg
15 left and right with 15kg
15 left and right with 15kg
10 left and right with 15kg

Wobbly legs from the above

Dips

10
10
10

No real stress there.

Pull ups
5
5
5
5
Again as above.

Called it at the pull ups as sit ups / leg raise would put my back under strain so killed it.
I guess this week will be a deload week tp give my back a chance to chill out.
 
I might update a few bits later, but long story short, I've been doing a bit of running but taking it easy due to my lower back.
Went away for 6 days as well, getting back on the 13th April.
Went for a few early morning runs.
Now I've relocated to Cornwall for course take 2.

On 21st April, went for a hill walk with the wife and boy. Did the horse shoe 7 miles. 5.15 walking with the wife (3 year old did about .25 miles uphill in 50m before he powered down; she carried him up the last bit then around).
I ended up running the 1.85 miles back to the car with my kifaru scout on, in my Lowas.
 
24/04/22

Cardio
Got to site, unpacked my gear and did a 4 mile run.
Average time overall was 8 min 47.
Back of my heels are getting ripped apart by my running shoes. Saddness.
 
25/04/22

Lifting

Stretch

5 min run to warm up

'Squat' - lower back oh so careful
1 set of 8 @ 40
1 set of 8@50
3 sets of 8@70

OHP
10@bar
8@50
8@60
8@60
8@60

Did some pull ups amongst the OHP; 6, 6, 6, 6, 6

Bulgarian Split Squat
10@10 left
10@10 right
for 3 sets

Leg raise
20
18
18

Hip raise
10
10
10

So yeah, nothing major but just going to lift or do cardio 7 days a week now for the next couple of months while I can.

I've also finally (sadly) bought a lifting belt and dip belt.
Never needed a lifting belt as I thought it was a weakness / luxury unless / until I reached some decent squat numbers.
Turns around, my back just keeps getting pinged so might as well accept it and get on with it.

Sadly.

Going to start getting up at 0450 give or take to get breakfast and poo. I was up at 0510 anyway this morning; problem though I didn't go to bed until 2230. So sleep hygiene needs improving (and runs that end at 2030).
 
26/4/22

Cardio

45 minutes on the elliptical
3 sets of 5 pull ups
3 sets of 15 sit ups.
Nothing amazing but by god my back hurt both getting up in the morning and during those bloody sit ups.


Why did I sign up to getting old
 
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