Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
17/07/07
PL
5 min row. I need to dig down for this kind of fitness, so did 1.4km in 5 min. Thats about 1 min 45 per 500 on level 8. Which is piss.
Guys were squatting in the rack (shocked me) so change of order
Weighted pull ups
5@bw
3@20kg for 4 sets
OHP
5@80
8@55
[email protected] rep was stuck half way up, so let it back down, pp'd it up to just above half way and managed to lock it out
2 sets of 3 reps at 60 for pp. Just speed work
3 sets of 8 ab roll outs
saxon side bends
8@12
8@18
4@22
Left side bending is so iffy
DB swing
20 for 2 1/2 min
A min or so rest (didn't time it...wasn't going to do anymore but htought fuck it, while i'm here)
Did a minute or so again with 20, then did 20 hard fast swings. Rested then did it again
15 min cycle
PL
5 min row. I need to dig down for this kind of fitness, so did 1.4km in 5 min. Thats about 1 min 45 per 500 on level 8. Which is piss.
Guys were squatting in the rack (shocked me) so change of order
Weighted pull ups
5@bw
3@20kg for 4 sets
OHP
5@80
8@55
[email protected] rep was stuck half way up, so let it back down, pp'd it up to just above half way and managed to lock it out
2 sets of 3 reps at 60 for pp. Just speed work
3 sets of 8 ab roll outs
saxon side bends
8@12
8@18
4@22
Left side bending is so iffy
DB swing
20 for 2 1/2 min
A min or so rest (didn't time it...wasn't going to do anymore but htought fuck it, while i'm here)
Did a minute or so again with 20, then did 20 hard fast swings. Rested then did it again
15 min cycle
20/07/2007
PL
5 min fast row. 1.4k in 5 min. Trying to get this better, whilst not killing myself before lifting
Zercher DL
8@60
5@100
5@110
[email protected]
5@130- pb mother fucker. And it did feel 'that' difficult (In so far as I wasn't shaking and didn't stall on rep 5.
Lets see if I can get 135 for 5 before I start on the triples
DE OHP
8@40
5 sets of 3 at 45
15 min cycle cool down
PL
5 min fast row. 1.4k in 5 min. Trying to get this better, whilst not killing myself before lifting
Zercher DL
8@60
5@100
5@110
[email protected]
5@130- pb mother fucker. And it did feel 'that' difficult (In so far as I wasn't shaking and didn't stall on rep 5.
Lets see if I can get 135 for 5 before I start on the triples
DE OHP
8@40
5 sets of 3 at 45
15 min cycle cool down
22/07/2007
Cardio
Run
Now I might have to start keeping track of this, because the route I went was the same I went last time and I think its not much under 7 miles. I did it in under 40 minutes with stops (because I was running too fast for my conditioning to allow at points...so much for a recovery run)
Now, the time was not exact, I glanced at the watch when I left and looked at it when I got back and I'm guessing the distance based on last time (to the uni and back is 6.66 miles, but I went a different route [longer] and not to the uni)
Cardio
Run
Now I might have to start keeping track of this, because the route I went was the same I went last time and I think its not much under 7 miles. I did it in under 40 minutes with stops (because I was running too fast for my conditioning to allow at points...so much for a recovery run)
Now, the time was not exact, I glanced at the watch when I left and looked at it when I got back and I'm guessing the distance based on last time (to the uni and back is 6.66 miles, but I went a different route [longer] and not to the uni)
01/08/07
afternoon-8 hill sprints at work.
Well, I say 8, 5 were sprints, 1 was a run, 1 was a fast ish jog (while the end part was really a walk because its the steepest bit) and number 8 was pretty much a jog turning into a walk 3/4 of the way up. From 6 onwards I couldn't run in a propar straight line and going back down the hill I was all over the place.
evening-MT
4 rounds shadow boxing
Held for 2 rounds
sinlge double triple round, 12 grab knees. Teeps during break
Held for 2 rounds
Speed work combo with 3 low kicks for 3 then 15 power shots
Tit for tat work
Technique
I was fucked when I turned up. I think I pushed it 'too' much considering the gym was like a oven (holding pads made me sweat buckets) and it was fitness for the first hour
afternoon-8 hill sprints at work.
Well, I say 8, 5 were sprints, 1 was a run, 1 was a fast ish jog (while the end part was really a walk because its the steepest bit) and number 8 was pretty much a jog turning into a walk 3/4 of the way up. From 6 onwards I couldn't run in a propar straight line and going back down the hill I was all over the place.
evening-MT
4 rounds shadow boxing
Held for 2 rounds
sinlge double triple round, 12 grab knees. Teeps during break
Held for 2 rounds
Speed work combo with 3 low kicks for 3 then 15 power shots
Tit for tat work
Technique
I was fucked when I turned up. I think I pushed it 'too' much considering the gym was like a oven (holding pads made me sweat buckets) and it was fitness for the first hour
02/08/2007
MT
3 rounds on the pads, each ending with 10's and 5's. Last round because it was anwar I did double, single and single alternative.
Held for his 3
Stretched
Sparred for remainder.
My fitness is better then I thought but because of one thing or another and because I've been lack luster about sparring for a few months, I don't really engage with people until they've caught me with a good one. Then I was awake. If they catch me with lots of weak ones I tend to cover and take them, but if its a good one the head movement kicks in the aggression kicks in and I go till the times up.
Bloody mentality
MT
3 rounds on the pads, each ending with 10's and 5's. Last round because it was anwar I did double, single and single alternative.
Held for his 3
Stretched
Sparred for remainder.
My fitness is better then I thought but because of one thing or another and because I've been lack luster about sparring for a few months, I don't really engage with people until they've caught me with a good one. Then I was awake. If they catch me with lots of weak ones I tend to cover and take them, but if its a good one the head movement kicks in the aggression kicks in and I go till the times up.
Bloody mentality
03/08/2007
PL
Zercher DL
6@60
5@100
3@120
3@130
3@135
2@145
That was a bit random. I was going to take it easy since I had last week off and I wanted to go down intensity to go back up again next time. I could have done 3 I'm sure at 145, but next time I'll do 4 at 140 and attempt to cap it there so that next time I can do 3@150.
DE OHP
Someone needed to use the squat rack so I had to do 4 sets of 3 with 55 kg and clean it into position.
My starting strength isn't as good as I would hope, but lock out is good (snap at the end).
I think 55 might be too heavy in that respect for the time being.
15 min cycle
PL
Zercher DL
6@60
5@100
3@120
3@130
3@135
2@145
That was a bit random. I was going to take it easy since I had last week off and I wanted to go down intensity to go back up again next time. I could have done 3 I'm sure at 145, but next time I'll do 4 at 140 and attempt to cap it there so that next time I can do 3@150.
DE OHP
Someone needed to use the squat rack so I had to do 4 sets of 3 with 55 kg and clean it into position.
My starting strength isn't as good as I would hope, but lock out is good (snap at the end).
I think 55 might be too heavy in that respect for the time being.
15 min cycle
- Joined
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How's the job going?
07/08/2007
PL-over slept and felt fucked
OHP
8@40
6@60
8@65, but the last 2 were assisted with some leg drive. Lowered it down at the end of each rep (for extra work load on the negatives)
5@70-pp
Weighted pull up
5@bw
3@10
3@20
2@30 and assisted with another one
Did 3 negatives with 30 then
3 sets of 5 at 12, 16 and 22 kg saxon side bends
3 Sets of 10 ab roll out
cycled for 5 min
Then went to try and talk to someone doing high squats, with a neck rest thing wirh 80 kg in the smith machine. Showed him zdl but i think he was a lost cause. I had to go back after I walked away in discust from talking to him before
PL-over slept and felt fucked
OHP
8@40
6@60
8@65, but the last 2 were assisted with some leg drive. Lowered it down at the end of each rep (for extra work load on the negatives)
5@70-pp
Weighted pull up
5@bw
3@10
3@20
2@30 and assisted with another one
Did 3 negatives with 30 then
3 sets of 5 at 12, 16 and 22 kg saxon side bends
3 Sets of 10 ab roll out
cycled for 5 min
Then went to try and talk to someone doing high squats, with a neck rest thing wirh 80 kg in the smith machine. Showed him zdl but i think he was a lost cause. I had to go back after I walked away in discust from talking to him before
How's the job going?
Got your number!
Boring
I'm spending most of my time on face book and sherdog lol
I've applied for a home office job as scientific officer so we'll see what happens with that.
All this sitting down lark is doing my head in (and making my arse squishy). That said though its a good job for recovery :icon_chee
- Joined
- Apr 12, 2005
- Messages
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yeah i've often wondered how screwed i would be for lifting if i actually had a hard labor job as well...ah well...
my pansy ass will never know.
I spend 90% of my time on sherdog and 10 % on sports related websites....sad
my pansy ass will never know.
I spend 90% of my time on sherdog and 10 % on sports related websites....sad
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