Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
21/04/2009
Thai
3 rounds shadow
Held for 3 guys, 3 rounds each. 2 minute rounds, 1 minute rest.
Hit for 3 rounds
Each round was broken down into 10 kicks, 20 knees, about 20s of chasing punches, repeat until round up. 2nd and 3rd round was the same however it started off at 15 kicks and then went to 10 the next time around.
Just felt exhausted at the end.
Sparred for a bit after that, but had no ommph in me. First round was knaff, 2nd round was with lyndon and it went ok for 1 minute, then fatique overtook me and the last bit of the round was me cover, trying to slip and moving forward.
Thai
3 rounds shadow
Held for 3 guys, 3 rounds each. 2 minute rounds, 1 minute rest.
Hit for 3 rounds
Each round was broken down into 10 kicks, 20 knees, about 20s of chasing punches, repeat until round up. 2nd and 3rd round was the same however it started off at 15 kicks and then went to 10 the next time around.
Just felt exhausted at the end.
Sparred for a bit after that, but had no ommph in me. First round was knaff, 2nd round was with lyndon and it went ok for 1 minute, then fatique overtook me and the last bit of the round was me cover, trying to slip and moving forward.
23/04/2009
MT
Got there late
Held pads for a girl (literally).
Hit for 3 rounds. Hardish. I was feeling fatiqued by the 3rd round.
Sorted myself out and sparred with dan for about a hour. Did some pure boxing and knee work because he's doing the elimination thing in may. Probably about 3 rounds of that.
Felt good, fucked by the end but not as emotional with it as I did on tuesday. Didn't spar with lyndon thursday, but he was telling dan I was getting stressed out on tuesday, so I guess I don't hide it very well.
edit- my right thumb got pulled back by a teep and in the last round I slammed my shin just below the knee into dans knee. I can't fully use it at the moment.
MT
Got there late
Held pads for a girl (literally).
Hit for 3 rounds. Hardish. I was feeling fatiqued by the 3rd round.
Sorted myself out and sparred with dan for about a hour. Did some pure boxing and knee work because he's doing the elimination thing in may. Probably about 3 rounds of that.
Felt good, fucked by the end but not as emotional with it as I did on tuesday. Didn't spar with lyndon thursday, but he was telling dan I was getting stressed out on tuesday, so I guess I don't hide it very well.
edit- my right thumb got pulled back by a teep and in the last round I slammed my shin just below the knee into dans knee. I can't fully use it at the moment.
Had friday off because my leg was was not able to support me enough to run = no squats.
25/04/2009
Cardio
Went on the elliptical.
Did 55 minutes, 5 minutes I didn't count as a workout but as a warm up. 45 minutes HR was averaging 147, last 10 minutes was 157, average overal was 148
25/04/2009
Cardio
Went on the elliptical.
Did 55 minutes, 5 minutes I didn't count as a workout but as a warm up. 45 minutes HR was averaging 147, last 10 minutes was 157, average overal was 148
27/04/2009
Conditioning
10 minute skipping warm up
1 minute break
6 2 minute rounds with 1 minute rest of
5 pull ups
100 sprint rope turns
6 clean and press 18 kg DB per arm
Burpees. First round was 12, 2nd 2 (fucking skipping rope and people getting in the way, I did it in the morning to avoid ****s using the smith machine), 3rd 12, 4th 10, 5th 9, 6th 15- few seconds break and then 5 more as explosive as I could.
Felt drained. Walked home and breakie.
Conditioning
10 minute skipping warm up
1 minute break
6 2 minute rounds with 1 minute rest of
5 pull ups
100 sprint rope turns
6 clean and press 18 kg DB per arm
Burpees. First round was 12, 2nd 2 (fucking skipping rope and people getting in the way, I did it in the morning to avoid ****s using the smith machine), 3rd 12, 4th 10, 5th 9, 6th 15- few seconds break and then 5 more as explosive as I could.
Felt drained. Walked home and breakie.
28/04/2009
Cardio
Was supposed to MT is, but wanted a early night and more improtantly, my left leg still isn't 100%.
5 min row to warm up
OHP
8@40
3@60
3@65
[email protected]
1 and a half @ 70- got stuck mid point
PP
1@70
1@75
1@80
On the spin bike
10 minutes to warm up again
1 minute off, 1 on (standing up, racked up the intensity).
Did that non stop for 20 more minutes. I think I did 9, because the last 3 weren't 1:1 ratio, I decided instead to kill myself. The 6th one was 1 minute 15, 45s rest, 7th the same, 8th 1 minu 15, 50s rest, last was 1 minute 35.
10 minute cool down.
By the 6th interval my HR was around 172, by the last one it was steady at 174 for the last 30s. I think during the rest period it got down to 155 for the first 4-5, but after that it didn't really go much under 160 (I wasn't really coasting, I will still peddling but turned the level down a lot).
Walked home feeling fucked
edit- I think the average HR for the 30 minutes was 158bpm. Considering the first 5 was when I looked around 140 and the last 5 was still only around 145, that means the 20 minutes of interval work was quite high on average.
Cardio
Was supposed to MT is, but wanted a early night and more improtantly, my left leg still isn't 100%.
5 min row to warm up
OHP
8@40
3@60
3@65
[email protected]
1 and a half @ 70- got stuck mid point
PP
1@70
1@75
1@80
On the spin bike
10 minutes to warm up again
1 minute off, 1 on (standing up, racked up the intensity).
Did that non stop for 20 more minutes. I think I did 9, because the last 3 weren't 1:1 ratio, I decided instead to kill myself. The 6th one was 1 minute 15, 45s rest, 7th the same, 8th 1 minu 15, 50s rest, last was 1 minute 35.
10 minute cool down.
By the 6th interval my HR was around 172, by the last one it was steady at 174 for the last 30s. I think during the rest period it got down to 155 for the first 4-5, but after that it didn't really go much under 160 (I wasn't really coasting, I will still peddling but turned the level down a lot).
Walked home feeling fucked
edit- I think the average HR for the 30 minutes was 158bpm. Considering the first 5 was when I looked around 140 and the last 5 was still only around 145, that means the 20 minutes of interval work was quite high on average.
To those who stalk my log.
The 5, 3, 1 model of training. I'm considering trying it, however I will only be able to train lifting twice a week as my main goal at the moment is getting my fitness up. I was thinking performing squats and say a pushing assistance or squat assistance one day and OHP and deads the other, with the days in between most likely being conditioning work.
In reality I don't care about my bench, but I can't work on squat and dead in the same session.
Would running according to the 5 3 1 break down yield enough volume for adaption, or would I need more per session? More assistance work afterwards or would a session of 5's, a session of 3's and a 5 3 1 session be enough in the 3 week cycle?
I think my major reason for failure in the past was too much volume which didn't help after I wasn't a student and could sleep 10 hours a night.
The 5, 3, 1 model of training. I'm considering trying it, however I will only be able to train lifting twice a week as my main goal at the moment is getting my fitness up. I was thinking performing squats and say a pushing assistance or squat assistance one day and OHP and deads the other, with the days in between most likely being conditioning work.
In reality I don't care about my bench, but I can't work on squat and dead in the same session.
Would running according to the 5 3 1 break down yield enough volume for adaption, or would I need more per session? More assistance work afterwards or would a session of 5's, a session of 3's and a 5 3 1 session be enough in the 3 week cycle?
I think my major reason for failure in the past was too much volume which didn't help after I wasn't a student and could sleep 10 hours a night.
What I was thinking was
Monday- OHP and Dead lift
Finisher
Tuesday- Conditioning and/or thai
Wednesday- Cardio
Thursday- Conditioning and/or thai
Friday- Squat and something else
Conditioner
Saturday- Rest
Sunday- LSD
Every other weekend I will be away, so I will have to juggle the friday sessions. The weekends away will involve lack of sleep and lots of running around with weight on my back on lack of sleep, so the lifting might have to be adjusted to Wednesday so that I can sleep in friday.
Monday- OHP and Dead lift
Finisher
Tuesday- Conditioning and/or thai
Wednesday- Cardio
Thursday- Conditioning and/or thai
Friday- Squat and something else
Conditioner
Saturday- Rest
Sunday- LSD
Every other weekend I will be away, so I will have to juggle the friday sessions. The weekends away will involve lack of sleep and lots of running around with weight on my back on lack of sleep, so the lifting might have to be adjusted to Wednesday so that I can sleep in friday.
29\04\2009
Supposed to have day off, but did pft
64 press ups
79 sit ups
1.5 miler in 8 min 34. Bit surprised at that one.
edit- PreventDisease.com - 1.5 Mile Run Calculator - measure VO2 Max, running calculator, calculate running, calculate how far, calculate how much time it takes, measuring VO2 max
Vo2max=59.88
Supposed to have day off, but did pft
64 press ups
79 sit ups
1.5 miler in 8 min 34. Bit surprised at that one.
edit- PreventDisease.com - 1.5 Mile Run Calculator - measure VO2 Max, running calculator, calculate running, calculate how far, calculate how much time it takes, measuring VO2 max
Vo2max=59.88
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the 531 manual says for 2x a week you can do
either
Monday
Squat
Bench
1-2 assistance exercises per lift
Thursday
Deadlift
Press
1-2 assistance exercise per lift
an alternate is
Week 1
Monday - Squat
Thursday - Bench
Week 2
Monday - Deadlift
Thursday - Press
although with that second method each wave/cycle would take twice as long.
he also says with 2x a week you dont need to do a deload week, so if you do the first option you would be each cycle in 3 weeks. although Im not sure if hes basing that on someone who just lifts or someone who also does cardio. so maybe cause you do other training too its better to do a deload anyway.
anyway pm me your email and I'll send you the manual
either
Monday
Squat
Bench
1-2 assistance exercises per lift
Thursday
Deadlift
Press
1-2 assistance exercise per lift
an alternate is
Week 1
Monday - Squat
Thursday - Bench
Week 2
Monday - Deadlift
Thursday - Press
although with that second method each wave/cycle would take twice as long.
he also says with 2x a week you dont need to do a deload week, so if you do the first option you would be each cycle in 3 weeks. although Im not sure if hes basing that on someone who just lifts or someone who also does cardio. so maybe cause you do other training too its better to do a deload anyway.
anyway pm me your email and I'll send you the manual
30/04/2009
MT
Had to take the session.
4 rounds shadow boxing.
Mucked about on the bags for 4 rounds, did even more mucking abot (ie hit it a bit then walked around checking on people) for another 4.
Sam held pads for 3 rounds for me.
Felt drained so no really bothered, just annoyed slightly that I pay to take sessions sometimes.
MT
Had to take the session.
4 rounds shadow boxing.
Mucked about on the bags for 4 rounds, did even more mucking abot (ie hit it a bit then walked around checking on people) for another 4.
Sam held pads for 3 rounds for me.
Felt drained so no really bothered, just annoyed slightly that I pay to take sessions sometimes.
05/05/2009
Cardio
5 minutes warm up
50 minute elliptical.
I remember seeing it mostly around 155 bpm, however the average apparently was 152 overall, last 5 minutes the average was 157. I guess the first 20 minutes was about 145 and then it started to go up.
Doing that kind of long distance high bpm work is really fucking draining.
Meant to get up today 06/05 and do RT based work, but ended up going back to sleep. Hill sprint later (depending on the left knee, feels iffy still).
Cardio
5 minutes warm up
50 minute elliptical.
I remember seeing it mostly around 155 bpm, however the average apparently was 152 overall, last 5 minutes the average was 157. I guess the first 20 minutes was about 145 and then it started to go up.
Doing that kind of long distance high bpm work is really fucking draining.
Meant to get up today 06/05 and do RT based work, but ended up going back to sleep. Hill sprint later (depending on the left knee, feels iffy still).
06/05/2009
Hill sprints
Walked part way to the hill
Ran for 5 minutes to warm up
Proceeded to sprint up the hill by work 5 times (well, until 45s has elapsed). It's about 200m and pretty fucking steep.
The rest interval was dictated by the HR lowering to 130. Considering I had to walk back down the hill, it went down pretty quickly.
I don't have the watch with me today, but it ranged from 1 min 50 to 2 minutes 15 to start on another rep.
I went from dropping 37bpm to 47bpm (so that was 177bpm) in that time. After the last interval I stopped to see how long it would take when completely at rest to drop from the final 174bpm (it was getting harder and harder to get my legs up to run up the hill, so the last interval, the HR was slightly lower then before) to 130. The time taken was 1 minute 5 seconds which surprised me. 44 drop in 65 seconds.
Did some recovery work for 10 minutes (well, just walking up and down the hill to cool off).
Thing that surprised me was I started off at the bottom of the hill, ran all the way to the top and still had 10s to kill so sprinted along the flat (only during the first one, second was not as much time, 3rd made it to the top, 4th and 5th nearly at the top). Previously getting to the top of the hill took 55s, let alone the extra 50m I ran on the flat.
edit- I too feel absolutely wasted today however
Hill sprints
Walked part way to the hill
Ran for 5 minutes to warm up
Proceeded to sprint up the hill by work 5 times (well, until 45s has elapsed). It's about 200m and pretty fucking steep.
The rest interval was dictated by the HR lowering to 130. Considering I had to walk back down the hill, it went down pretty quickly.
I don't have the watch with me today, but it ranged from 1 min 50 to 2 minutes 15 to start on another rep.
I went from dropping 37bpm to 47bpm (so that was 177bpm) in that time. After the last interval I stopped to see how long it would take when completely at rest to drop from the final 174bpm (it was getting harder and harder to get my legs up to run up the hill, so the last interval, the HR was slightly lower then before) to 130. The time taken was 1 minute 5 seconds which surprised me. 44 drop in 65 seconds.
Did some recovery work for 10 minutes (well, just walking up and down the hill to cool off).
Thing that surprised me was I started off at the bottom of the hill, ran all the way to the top and still had 10s to kill so sprinted along the flat (only during the first one, second was not as much time, 3rd made it to the top, 4th and 5th nearly at the top). Previously getting to the top of the hill took 55s, let alone the extra 50m I ran on the flat.
edit- I too feel absolutely wasted today however
F
Fozzy1
Guest
oooo is Ian gonna do 5/3/1 lol.
ps you suck for never writing, or calling anymore.
/cry
~Foz
ps you suck for never writing, or calling anymore.
/cry
~Foz
F
Fozzy1
Guest
not too bad man. jsut the usual, all work no play. How about u? hows work
~Foz
~Foz
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