Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
F
Fozzy1
Guest
cannot be a real word.
~Foz
~Foz
21/02/2009
Had thursday and friday off to relax before the selection on the 21st (well, I say that, I spent thursday and friday doing random sets of burpees, thursday I dd 30 (without the jump) at work before I left and friday I did about 4 sets of 10-15 at work and then a set of 10 when I got home.
On the saturday the selection was fecking easy.
The static lifting was pants (although my dl was only 160.8, on the first attempt I farted in the direction of the person on the meter taking the reading. She didn't say anything). I wasn't the strongest on that either. The best was 174 by a tree surgeon guy. He also beat my chin ups by 3 (my 11 to his 14). I could have got one more, but my grip was fucked (it was a horizontal legde not a bar). Still, can't be bothered because I don't do chins.
The run was interesting. This 17 year old was boasting to everyone that his 1.5 was down to 7 min 30. I thought maybe, he was a streak of piss so not much to carry. I started out at the very back and went off gently because of my groin strain. Within about a minute my slow pace put me within the first 5 people, with the 17 year old quite far ahead (he sprinted off with a stlye that didn't look like he'd done much running), but not that far. I kept steady and over took 3 more people, having a chat on the way past (I say chat, it was one way, they weren't in the chatting mood). I saw the youngster about 400m away flagging. Over took the 2nd person, had a one way again, got a look of tired scorn. Got to the youngster, said quite a bit while he struggled to keep going, overtook him and finished about a minute infront of the 2nd nearest person. I finished and just stood around looking bored while everyone came in and collapsed. The youngster was in at about 11 minutes and as soon as he was in sight of the finish he developed a limp that transfered from one leg to another while he was walking. All were amused.
I was non plussed about the run. I thought the lack of running and the groin strain (I started off pretty slow) would be a problem. After I finished, baring some slight burning in the legs (I sprinted at one point when they said I was nearly there, then went around the corner to learn I had another 500 ish metres left), so I sprinted the final 200m.
My time was 9 minutes 3 seconds. Not bad considering I haven't done any running and only done long boring cardio work. My best was last year after 3-4 weeks of heavy running. I managed 8 minutes 49 then. Surprising really that without any running, I was only 14 seconds slower.
Had thursday and friday off to relax before the selection on the 21st (well, I say that, I spent thursday and friday doing random sets of burpees, thursday I dd 30 (without the jump) at work before I left and friday I did about 4 sets of 10-15 at work and then a set of 10 when I got home.
On the saturday the selection was fecking easy.
The static lifting was pants (although my dl was only 160.8, on the first attempt I farted in the direction of the person on the meter taking the reading. She didn't say anything). I wasn't the strongest on that either. The best was 174 by a tree surgeon guy. He also beat my chin ups by 3 (my 11 to his 14). I could have got one more, but my grip was fucked (it was a horizontal legde not a bar). Still, can't be bothered because I don't do chins.
The run was interesting. This 17 year old was boasting to everyone that his 1.5 was down to 7 min 30. I thought maybe, he was a streak of piss so not much to carry. I started out at the very back and went off gently because of my groin strain. Within about a minute my slow pace put me within the first 5 people, with the 17 year old quite far ahead (he sprinted off with a stlye that didn't look like he'd done much running), but not that far. I kept steady and over took 3 more people, having a chat on the way past (I say chat, it was one way, they weren't in the chatting mood). I saw the youngster about 400m away flagging. Over took the 2nd person, had a one way again, got a look of tired scorn. Got to the youngster, said quite a bit while he struggled to keep going, overtook him and finished about a minute infront of the 2nd nearest person. I finished and just stood around looking bored while everyone came in and collapsed. The youngster was in at about 11 minutes and as soon as he was in sight of the finish he developed a limp that transfered from one leg to another while he was walking. All were amused.
I was non plussed about the run. I thought the lack of running and the groin strain (I started off pretty slow) would be a problem. After I finished, baring some slight burning in the legs (I sprinted at one point when they said I was nearly there, then went around the corner to learn I had another 500 ish metres left), so I sprinted the final 200m.
My time was 9 minutes 3 seconds. Not bad considering I haven't done any running and only done long boring cardio work. My best was last year after 3-4 weeks of heavy running. I managed 8 minutes 49 then. Surprising really that without any running, I was only 14 seconds slower.
23/02/2009
Cardio
15 minutes on the eliptical
15 min 48 of a modified WC101
5 pull ups
5 swings (both hands, so 10 reps)
5 clean and press (as above)
20 jumping jacks.
The weight was 12 kg and I took out the burpees because of my right shoulder (too many burpees leading up to saturday without giving me shoulder time to adapt) and the groin strain.
I think it was 10 rounds with 30 s rest. My average HR was 154, but peak was 168.
Interesting to watch my HR come down during the 30s. It would get up to mid 160, then after 30s rest it would be down to about 150-155.
I've had 5 1/2 hours sleep. I'm tired and bored at work now.
Cardio
15 minutes on the eliptical
15 min 48 of a modified WC101
5 pull ups
5 swings (both hands, so 10 reps)
5 clean and press (as above)
20 jumping jacks.
The weight was 12 kg and I took out the burpees because of my right shoulder (too many burpees leading up to saturday without giving me shoulder time to adapt) and the groin strain.
I think it was 10 rounds with 30 s rest. My average HR was 154, but peak was 168.
Interesting to watch my HR come down during the 30s. It would get up to mid 160, then after 30s rest it would be down to about 150-155.
I've had 5 1/2 hours sleep. I'm tired and bored at work now.
One example
Think of a deadlift. Get into a position with the bar in your hands. That bar is attached by a chain to a wooden platform that you're standing on. You pull as hard as you can. They have a sensor attached to the chain so that it can measure you.
I had to do a clean on a machine, it felt very un natural.
Think of a deadlift. Get into a position with the bar in your hands. That bar is attached by a chain to a wooden platform that you're standing on. You pull as hard as you can. They have a sensor attached to the chain so that it can measure you.
I had to do a clean on a machine, it felt very un natural.
It's because some of the really weak people would end up doing themselves a injury should they attempt to do a proper deadlift off the ground.
Plus time is a issue I think when you have a 1 hour window and 33 people to test.
Plus time is a issue I think when you have a 1 hour window and 33 people to test.
24/02/2009
I was supposed to go lifting this morning, but at 6.30 I woke up and felt fucked, so went back to sleep. I ended getting out of bed 2 1/4 hours later.
Going thai tonight.
On a side note- from saturdays night out I have seen what I look like these days. Fat, dumb and dumber hair cut and all in all I look like that fat kid from a special needs centre who's been let out on day release.
I actually have a fucking belly
This will not do!
pm
MT
Got there early and worked the bag.
3 rounds shadow boxing, fast paced. Just hands though because of my strain.
Something like 4 rounds with 30s rest of fitness stuff on the pads.
Me not being able to kick meant all mine was punching and slipping. Arms after the pre session bag work and shadow boxing were theefore fucked by the 3rd round. Last round was power shots and combos. I did burpees, squat thrusts and press ups intermittently throughout rounds 3 and 4. The normal session for everyone was horrible. 10, 7, 5 speed kicks, 3 sets of 10 punches, 12 grab knees, 3, 2, 1 power kicks, same punches and knees for 3 minutes, 30s rest, do it again, then 10, 7, 5, 3, 2, 1 kicks but after each kick set was 10 punches right hand, 10 knees and 10 press ups. Then 30s rest and 3 minutes of power shots.
Stretch
Then sparring. The only real fun part was the last 3 rounds. I sparred one guy who took advance of my lack of fitness every time I've seen him. That was fun. Charlie was taking bets on who could drop who with a body shot.
The last 2 rounds were with abdul. That boy will go far. Strong, fast, fearless. He reminded me of me when I was 20, taking the hit, smiling and then going nuts with combos. He's only 14 though. Took of his shin pads and only boxed me when he saw I was only boxing. The kid hits like a man though.
I was supposed to go lifting this morning, but at 6.30 I woke up and felt fucked, so went back to sleep. I ended getting out of bed 2 1/4 hours later.
Going thai tonight.
On a side note- from saturdays night out I have seen what I look like these days. Fat, dumb and dumber hair cut and all in all I look like that fat kid from a special needs centre who's been let out on day release.
I actually have a fucking belly
This will not do!
pm
MT
Got there early and worked the bag.
3 rounds shadow boxing, fast paced. Just hands though because of my strain.
Something like 4 rounds with 30s rest of fitness stuff on the pads.
Me not being able to kick meant all mine was punching and slipping. Arms after the pre session bag work and shadow boxing were theefore fucked by the 3rd round. Last round was power shots and combos. I did burpees, squat thrusts and press ups intermittently throughout rounds 3 and 4. The normal session for everyone was horrible. 10, 7, 5 speed kicks, 3 sets of 10 punches, 12 grab knees, 3, 2, 1 power kicks, same punches and knees for 3 minutes, 30s rest, do it again, then 10, 7, 5, 3, 2, 1 kicks but after each kick set was 10 punches right hand, 10 knees and 10 press ups. Then 30s rest and 3 minutes of power shots.
Stretch
Then sparring. The only real fun part was the last 3 rounds. I sparred one guy who took advance of my lack of fitness every time I've seen him. That was fun. Charlie was taking bets on who could drop who with a body shot.
The last 2 rounds were with abdul. That boy will go far. Strong, fast, fearless. He reminded me of me when I was 20, taking the hit, smiling and then going nuts with combos. He's only 14 though. Took of his shin pads and only boxed me when he saw I was only boxing. The kid hits like a man though.
26/02/2009
Cardio
Woke up fucking hungry.
Did 50 minutes of elliptical, after about 5 minutes it was up to 130, for about 40 minutes it was above 155 and for a lot it was hovering 160, it reached to 164 a few times. During a 5-10 minute window I felt really quite sick.
Couldn't get a chance to eat in the morning at all so got back and had a 4 egg omlette, 1.5 bell peppers and a handfull of frozen onion cooked through and quite a bit of chedder cheese. Fucking nice but not that filling without any meat in it.
edit- tomorrow I need to try some squatting with my injured groin. It's really not that bad, but going from nothing (including running) to squatting might annoy it somewhat.
Cardio
Woke up fucking hungry.
Did 50 minutes of elliptical, after about 5 minutes it was up to 130, for about 40 minutes it was above 155 and for a lot it was hovering 160, it reached to 164 a few times. During a 5-10 minute window I felt really quite sick.
Couldn't get a chance to eat in the morning at all so got back and had a 4 egg omlette, 1.5 bell peppers and a handfull of frozen onion cooked through and quite a bit of chedder cheese. Fucking nice but not that filling without any meat in it.
edit- tomorrow I need to try some squatting with my injured groin. It's really not that bad, but going from nothing (including running) to squatting might annoy it somewhat.
F
Fozzy1
Guest
27/02/2009
Lifting
I won't go into the numbers, but did a light session ending up with
DL- 4 reps at 130
Normal squat
Front squat -testing
GM- up to 8 at 80 DB
Did some conditioning with a 12 Kg DB
10 swings each arm then 2 burpees, 8 and 4 burpees, 6 and 6, 4 and 8 2 and 10, then back down, 2 and 10, 4 and 8, 6 and 6, 8 and 4, 10 and 2
Lifting
I won't go into the numbers, but did a light session ending up with
DL- 4 reps at 130
Normal squat
Front squat -testing
GM- up to 8 at 80 DB
Did some conditioning with a 12 Kg DB
10 swings each arm then 2 burpees, 8 and 4 burpees, 6 and 6, 4 and 8 2 and 10, then back down, 2 and 10, 4 and 8, 6 and 6, 8 and 4, 10 and 2
02/03/2009
Cardio
Away in stockholm for work, so got in 4 2 min rounds of 30s shadow boxing, 30s burpees for 2 sets. Averaged 12 full burpees (press ups and jump every one) in the 30s, shadow boxing was a highish pace. Mainly just boxing because not kicking a target tends to slow the pace down. After each round 1 min rest.
After the 4th round I took about 30s break and did another 'round', but kept to shadow boxing 30s, 15 burpees, 30s shadow, 20 burpees. Then 100 jumping jacks and then 50 leg raises.
Cardio
Away in stockholm for work, so got in 4 2 min rounds of 30s shadow boxing, 30s burpees for 2 sets. Averaged 12 full burpees (press ups and jump every one) in the 30s, shadow boxing was a highish pace. Mainly just boxing because not kicking a target tends to slow the pace down. After each round 1 min rest.
After the 4th round I took about 30s break and did another 'round', but kept to shadow boxing 30s, 15 burpees, 30s shadow, 20 burpees. Then 100 jumping jacks and then 50 leg raises.
04/03/2009
Didn't get any time to train on the 3rd, so up early today.
Just did 40 minutes on the elliptical, getting the HR to around 150 within 5 minutes. The problem was keeping it under 165 after about 20 minutes. Don't know the average for the session. I failed on the stop watch.
edit- some lifting
OHP
8@40
3@60
[email protected]
3@65
6 and 8 pull ups from hang clean
Didn't get any time to train on the 3rd, so up early today.
Just did 40 minutes on the elliptical, getting the HR to around 150 within 5 minutes. The problem was keeping it under 165 after about 20 minutes. Don't know the average for the session. I failed on the stop watch.
edit- some lifting
OHP
8@40
3@60
[email protected]
3@65
6 and 8 pull ups from hang clean
6/03/2009
Lifting
DL
8@60
6@100
5@110
3@115
3@120
3@125
3@135
[email protected] - hold as long as.
All of them flew up, it's just my grip that is the limiting factor, hence the 137.5 hold. The hands just peel away. Gayness. I'll work on it in the background to other stuff.
Squat-PL stance
8@60
6@80
6@90
5@100
3@105
5@115.
I'm really out of practise on these.
1 set of 8 60kg FQ
GM
8@60
8@70
8@80
8@85
Conditioning
With a 12kg DB
20 swings (10 each hand), 2 burpees: 18 swings, 6 burpees: 16, 10: 14, 14: 12, 20 and back
Actually, I don't remember the number of swings now. Basically I did from 20 down to 2 swings, while at the same time I did 4 more burpees. For the top of the sets, I did 20 burpees. So basically I did 2 sets of 20 burpees at the top with only 4 DB swings rest (2 each hand) and then came back down doing more burpees.
2, 6, 10, 14, 20, 20, 14, 10, 6, 2. I can't remember how the swings worked.
Up to the first 20 they were full with a push up and jump, on the 2nd set of 20 the first 10 were with a press up and jump, the last 10 were just the jump. About half of the following burpees were with a press up (so for thr 14, 7 with, for 10, 5 with).
I was asbsolutely fucked from this.
Lifting
DL
8@60
6@100
5@110
3@115
3@120
3@125
3@135
[email protected] - hold as long as.
All of them flew up, it's just my grip that is the limiting factor, hence the 137.5 hold. The hands just peel away. Gayness. I'll work on it in the background to other stuff.
Squat-PL stance
8@60
6@80
6@90
5@100
3@105
5@115.
I'm really out of practise on these.
1 set of 8 60kg FQ
GM
8@60
8@70
8@80
8@85
Conditioning
With a 12kg DB
20 swings (10 each hand), 2 burpees: 18 swings, 6 burpees: 16, 10: 14, 14: 12, 20 and back
Actually, I don't remember the number of swings now. Basically I did from 20 down to 2 swings, while at the same time I did 4 more burpees. For the top of the sets, I did 20 burpees. So basically I did 2 sets of 20 burpees at the top with only 4 DB swings rest (2 each hand) and then came back down doing more burpees.
2, 6, 10, 14, 20, 20, 14, 10, 6, 2. I can't remember how the swings worked.
Up to the first 20 they were full with a push up and jump, on the 2nd set of 20 the first 10 were with a press up and jump, the last 10 were just the jump. About half of the following burpees were with a press up (so for thr 14, 7 with, for 10, 5 with).
I was asbsolutely fucked from this.
08/03/2009
Cardio
Testing out the groin to see how it is, so went for a leisurely run, in the dark, trying to find a route from an ordinance survey map that I've seen.
I got lost and in the dark, in the middle of fields without glasses on.
5.05 miles according to the watch. Supposed to do WC101 this morning (9th), but ended up sleeping in.
Cardio
Testing out the groin to see how it is, so went for a leisurely run, in the dark, trying to find a route from an ordinance survey map that I've seen.
I got lost and in the dark, in the middle of fields without glasses on.
5.05 miles according to the watch. Supposed to do WC101 this morning (9th), but ended up sleeping in.
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