Ians MT and PL log-2

[Ian Coe]

13/08/2008

MT
4 rounds shadow boxing. Press ups and sit ups at the end of each round and like 50 press ups at the end of round 4 with all the hand variations (10 each variation)
10, 12, 14, 10 doubles with blocks on 12 and 14.
20 alt round house, 20 knees and 40 teeps (20 but I did more to annoy sam).
Held for 2
Single double triple round with knees. Teeps for the minute
Held for 2
Work horse and upper cut round. Power knees for the minute
Held for 2
Rung chai round. 10, 7, 5 kicks. 10 and 1 power hand for 3, grappling for 10 s, 3, 2, 1 power, same hands, tnen grapple then back to 10, 7, 5. Power single shots.

Grappling technique for what was left.

Aerobic work I've been doing kept me energetic throughout. Just sport specific muscle adaptions were gone (ie thighs were fatiquing during the single double triple round and the 10, 7, 5 round).

 

[vince89]

I was deadlifting it and then rehumping at the end of the last set.

They have a fucking power rack in the back room, but you need to be 'sponsored' to use it. Oh fuck right off, those fucking mongs don't know what they're dong, why if I fuck......never mind.

I bought smashus's power rack last July, unfortunately it's at the MT gym in burnt oak

Yeh its stupid, I always see those sponsored guys on the machines anyway.

I think if I squat 180 they HAVE to let me use it by default. Thats the hope anyway.

 

[Ian Coe]

Yeh its stupid, I always see those sponsored guys on the machines anyway.

I think if I squat 180 they HAVE to let me use it by default. Thats the hope anyway.

I was squatting 140 for reps. All I got was cudos from a saracen. I called him gay

Nothing

 

[Ian Coe]

15/08/2008

PL

Close stance Squat
8@60
8@80
8@90
8@100
5@105

I need to sort my close stance out. I must be leaning forward because my legs are fine but at the bottom position I seem to be straining on the lower back. The bar keeps slipping to my neck vertabrae instead of staying on the traps

PP
8@40 ohp for warm up
2@60
2@70
2@80
85 fail


pull ups
2 sets of 10
1 set of 6
1 set of 4

sit ups
bw x 75, 50 on swiss, 25 on ground
cycle for 20 minute, all but 15 min on 8, 2 at 9 and last 3 at 9

Went to feed birds fish, ended up staying. 1 slice of pizza and drinking sambuca, 999 (lithuanian drink) and something else. Going to bed now


edit- I forgot to say I did 6 30s on, 90 s off sprints on the rower before the cycling.

 

[vince89]

yo I had an idea for shrugs.

If you stack up some plates and stand on them then the safety bars will be at knee height and you can partial deadlift the bar off the bars and shrug it then set it down without having to do the annoying bar hump. Gonna try it tomorrow.

 

[Centaur]

13/08/2008

MT
4 rounds shadow boxing. Press ups and sit ups at the end of each round and like 50 press ups at the end of round 4 with all the hand variations (10 each variation)
10, 12, 14, 10 doubles with blocks on 12 and 14.
20 alt round house, 20 knees and 40 teeps (20 but I did more to annoy sam).
Held for 2
Single double triple round with knees. So you do a single and knee, then a double and a knee, then a triple and knee? Teeps for the minute
Held for 2
Work horse What's that? and upper cut round. Power knees for the minute
Held for 2
Rung chai round. 10, 7, 5 kicks. 10 and 1 power hand for 3, grappling for 10 s, 3, 2, 1 power, same hands, tnen grapple then back to 10, 7, 5. Power single shots.

Grappling technique for what was left.

Aerobic work I've been doing kept me energetic throughout. Just sport specific muscle adaptions were gone (ie thighs were fatiquing during the single double triple round and the 10, 7, 5 round).

Looks like good work, I'm just not sure what it all means.

 

[vince89]

If I may, single double triple means you do 1 kick, then 2, then 3. I think.

Yeh when I was doing the aerobic training after a few weeks I felt I had more energy in the whole session and also I recovered really well in between rounds, whereas before when I was doing all sprints I would get fatigued in the first round of padwork and carry that fatigue all the way through to the 5th.

 

[Ian Coe]

Looks like good work, I'm just not sure what it all means.

If I may, single double triple means you do 1 kick, then 2, then 3. I think.

Yeh when I was doing the aerobic training after a few weeks I felt I had more energy in the whole session and also I recovered really well in between rounds, whereas before when I was doing all sprints I would get fatigued in the first round of padwork and carry that fatigue all the way through to the 5th.

He is correct

Basically you do a single right mid kick, then 2, then 3, then swap legs, do it again up to 3, then swap again to the original leg and do it again. Then the knees, punches, elbow, long range knee, grab on, 4 twist 4 twist 4, push off, explode with the hands then back onto the kicks again. You can easily get through 3 sets of that in a 3 min round.

I have talked about the workhorse ages ago which is why i don't go through it all.
jab, right low kick, land the foot and throw a strong right hand left hook right low kick. Left hook, 3 low kicks on the right, right uppercut left low kick, with foot positioning varying to get the right uppercut in and landing the low kick on the left afterwards on the back leg of the pad holder.


edit- regarding the aerobic work. I used to be big on the long aerobic work sessions and through laziness and the fact that I would breeze through sessions I stopped doing the extra work outside of the gym, then I went onto pure lifting and sprint work.

I think keeping 1-2 sessions of pure aerobic work a week is the way to go for me atleast. I feel much stronger and better adapted to sprint on the pads with a better aerobic base. Not brain science I admit

 

[Ian Coe]

yo I had an idea for shrugs.

If you stack up some plates and stand on them then the safety bars will be at knee height and you can partial deadlift the bar off the bars and shrug it then set it down without having to do the annoying bar hump. Gonna try it tomorrow.

I used to use those step things to do partial dead lifts (ie rack pulls), but they stopped you using them out of the studio for fucking health and safetu.

Seriouslu- 'someone could trip over them'. My response was along the lines that such people should be bubble wrapped and put in a institutions for the clinically retarded.
They didn't appreciate that but knew where I was coming from. Not their fault at the end of the day, stupid management.

 

[vince89]

Yeh its a bit of a gay gym I think some of the staff there are cool (one of the guys knows his stuff about technique I dont know his name though) but the manager is the one thats a cock I remember once I took my shoes off to squat and literally 5 seconds after he sent someone out to tell me off for it.

anyway, I tried the plate thing for shrugs and it worked it only took 2 10kg plates (so 4 in total) to get the bar to knee height and it made the heavy shrugs alot easier because I could just dump the bar after my set was finished.

 

[Ian Coe]

I've not been wearing my shoes squatting and basically using the squat rack. Haven't been told off yet but they have been eyeing me up from the work station thing they have.


Are you talking about the short guy who knows his stuff...barry?

 

[vince89]

Nah the tall guy with dark hair

 

[Ian Coe]

Then...I have no idea.


He's new (well, incomparison to the 4 years....5 years I've been going there)

 

[Ian Coe]

18/08/2008

Cardio
1 hour on the eliptical at level 14, going up to 15 for the last 10 minutes

Bike
20 minutes at level 6 and varying to level 7.

I'm going to go for a run at lunch time today (19/08) and do some lifting wednesday

 

[Ian Coe]

19/08/2008


Lunch time run around the back of fields.

 

[Ian Coe]

21/08/2008

Cycle to work
Superman impression

Cycle home

Lift

I decided to use the pull up thing that takes some weight off to see what it was like.
I took a wide grip (widest it would allow) and did 3 sets of 10 with 10kg off and a additional 5 on top.

Weighted sit ups
3 sets of 20 off the floor (not that much ROM) with 18 kg

Saxon side bends
5@12
5@16
5@16

Eliptical for 50 minutes

I was going to do squats on the 21 but the cycling removed all the strength. I might do them today (22nd) but I'm feeling very tired and the legs are feeling weak

 

[Ian Coe]

I can't edit but I'll just add that those really wide pull ups were hard. i was surprised. Maybe the un natural body mechanics (I was leaning out and back at the top like you would to get your chin over a bar, but I was over doing it) made it more difficult

 

[vince89]

gaaaaaaaaaaaay

 

[Ian Coe]

I wish I was a student and training just for strength again


*looks whistfully out of window*

Hows that 3 months of boredom and training while living at home. Is it good, I bet it is

 

[vince89]

yeh its good, youre still gay for doing assisted pullups.

I know what you mean about using those pullup bars, they dont feel natural its way too wide, I just use the smith machine.