Ians MT and PL log-2

25/05/07


PL
5 min cycle warm up

Normal Deads
8@60
5@100
5@115
5@125
4@135-grip gave out like a cunt
1@150-just because I wanted to try. Flew up lock out was a bit iffy though, but thought instead of doing another I'd go for
1@160-grip failure, couldn't get the bitch off the ground


Zercher DL
6@80
2@100
2@110
1@120
[email protected] with it at lock out for a good 10s. Considered doing another but tried............
went for 1@140, got it off thr ground and about 1/2 way, but couldn't get fully up right and lock out. I was trying for maybe 5s and then started to get light headed so called it a failure and put it down.

Thought fuck it, it was just the lock out so I got the bar up to the supports in the squat rack, loaded it to 140 and got the lockout portion of the lift. Then did the same again but with 150. Held 150 for 5s or so then went down for a 2nd rep (why the fuck not while i'm there). Underestimated how fucked I was and very nearly dropped 150 off the safety rails off one side. Heart stopped for a min.
I have worked out I can do negs like this. Seeing as I can't do rack pulls I might try loading the bar up at the end of a session and do neg zerchers. Just 1 or 2 with 110% of max. Should help dead and squat.


FCT
[email protected]
5@30
5@35

Ab roll outs with 10kg on bar
10 from knees
10 from toes
10 from toes
10 from toes

No touching of body, just the forehead touching the ground at each rep. Last 3 reps of each set there was a 1-2s pause of head touching the ground but body off


15 min cycle cool off


While doing the ab roll outs I showed someone to stagger their feet when PP. I don't think he knew what he was doing (I'm sure of it, he was doing up right rows with maybe 10s, but also did something that looked like romanian and SLDL..with 10's on it as well)
 
Some nice work on the zerchers, I've been considering zercher rack pulls as a way to prepeare my forearms for the agony that will be 400lbs. You should enter our zercher deadlift comp.
 
This is only my 3rd go at zerchers deads....let me get some more practise in before I put myself in the running :P


I'm a bit put off my deads though....150 normal dead and 132.5 zercher.....fucking grip

*grumbles about shit gym*
 
29/05/07


PL
5 min row to warm up

OHP
8@40
5@55
5@60
5@65-last one was a real fight
1 strict@70, 2 more but using more and more leg drive. Lowered it slowly on both
2@80 PP.
Did something some how to my right wrist. But it was 'ok' for the next exercises.

Clean
6@40
2@60
2@80-both were pants
Tried for 90 but was just not there
Did a double low pull (infact it was just a quick snatch grip dead because I loaded it up too much)@ 110

BO row
8@60
8@80
8@85-3, 3, 2 (grip and coming up too far)
8@90-4, 3, 2, 1 (same as above)

Saxon side bends
5@12
5@18
5@20-not good with this last set

Ab roll outs with OL bar and 2 10's
10 from the a bent over standing position
5 from bent over. First I couldn't get back up and flopped, but others were ok
5 from standing
8 from standing, then 2 on one foot then 1 on another-trying to make it more difficult. So this was a set of 11. Wantd 123 but fucked because it was the last set I held each rep, with 8, 9, 10 and 11 being held just off the ground for about 2s.
Right shoulder gave me some jip (a grinding sound followed by discomfot...wouldn't say pain, but it was a definite feeling i didn't want), but I think it was get used to it

17 1/2 min cycle to cool. off

Had some rasberry vineger when I got home because couldn't find the apple cider....very odd flavour, vinegar with a odd after taste.

I had to do my ab roll outs in the main gayness cardio/weight machine area (cardio for the record is good, just not on machines). The girl had no idea what exercise I was going on about. When I finished I asked her if she knew what I was going on about now. She says yes and said she's never seen it before because its deemed in her eyes the most 'hard core'.

She got a high five for that (and told she is used to boys and women in the gym....Ian givith and ian takeith away)


Side note- big indian guy doing deads with a weight lifting belt on, sets of 10 I think..going up with 100 kg and telling his entourage (of 5 who were doing bo rows in the smith) how the first time he did deads he couldn't walk for a week and how it was 'wicked'

+that he was doing deads
-that he was obviously a stooge
 
Back to the front page

*sheds a tear*

thank you kind sir
 
Zerocrew does many things I will never understand.

Nice OHP numbers, Ian!
 
He's responding to something i said in the pr thread mate :)


Cheers, 3rd session back after a 4 month break, so quite surprised to back so quick
 
30/05/07


MT

Watford wed

Moral of the story...I'm unfit and my skin is girling again on the balls of my feet. Also, right shoulder is not happy after I pinched it doing ab roll outs on tuesday.

I ache now
 
Yeah no problem Ian.


What do you mean by your skin is girling again on the balls of your feet?
 
Girling up my skin means pivoting for 2 hours on a wooden floor when your dripping sweat rips the shit out of your feet if your not used to it. As it is I have 2 massive blisters on my right foot (lefts the lower kick)
 
31/05/07



14:00-went for run at lunch break. About 40 min total running time



19:30-got to MT early. Working on foot work for 30 min before class on the bag.
Then trained tit for tat for a hour, then sparring for 30 min
 
went out and got pissed on the 1st so missed squat. Had 2nd off
 
3/06/07


PL and cardio

5 min row to warm up

Was going to be pure cardio but during the walk down I thought 'hey, I could try some zerchers from fresh' so

Zercher DL
5@60
3@100-felt so hard I thought 'fuck, this was a bad idea'
3@110-first hard,last 2 worryingly easy, just flew up
3@120-I very nearly went for 5 because the first 3 just again flew up
3@130-first was tough, so I thought I'll do some half reps up to 3 to get my body used to it. I did a half zercher and though fuck that, so I did 2 more with the weight going down to the ground, coming to a rest and coming back up. In reality we could say this was 3.5, but that just sounds gay.


In between because the 3@130 left me shaking (locking out was tough on the first one and '3rd' one, and ebcause someone wanted to do some squats in the rack, I did some light rows on the rowing machine. Was on it for maybe 8 minutes going nice and slow

rack zerchers-thought i'd play about
1@140 off a 20 plate
1@150 off a 20
1@160 off a 20
1@160 off 2 stacked 20s (thats 2 under each foot)


Cardio
20:40 cycling-15 sets
 
4/06/07


14:00-45 min run, same distance, felt more comfortable then before


20:00-22:00

MT
1st hour pads
2nd hour pure technical work
 
5/06/07

5 min row to warm up

PL

OHP
8@40
5@60
3@65
3@70-that shocked me, I felt like I could do 5
1 clean OHP at 75, then a slight bit of PP for another rep then I couldn't do another without a lot of leg drive

PP
2@70
2@80
[email protected] think

BO row
8@60
8@85
8@90
8@95 (6 and 2 on this)

Low pull
2@80-really a high pull
2@100
1@110-basically a fast dl with snatch grip

Tried to do some ab roll outs but only got 8 out. Where I strained my lower back from the over head work, or the running yesterday or the zerchers sunday or a addition of everything...I just felt 'injured' in the lower back to do too much

15 min cycle
 
Due to my job the 6th and 7th I was away, 8th I went on a date so couldn't train and went away to visit my sis 9th and 10th which involved freaking 3 hour walks up and down dale, hence no training (got back late so couldn't get in any zerchers)
 
11/06/07

Cardio
14:20
Went for a run at work



MT
20:00-10:00
 
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