Ians MT and PL log-2

24/06/2009

Long run around very varying terrain, hilly as hell in some places. The gps says I did 4.14 miles, however there were a few periods where I stopped it to work out where I was and ran and walked during those periods.
On the way back I left it running for about 5 minutes while I check out some diverging paths while walking so it went from 7min 47 average mile pace to 8 minutes 20 or something. Oh well
 
25/06/2009

Lifting

Squat
8@60
5@80
[email protected]
[email protected]
8@115- The last 2 two very dodgy form wise. To get the depth I lost my form so that it felt like a lot of strain was taken up by the lower back.

OHP
8@bar
5@40
3@55
[email protected]
[email protected]
Don't seem to be really progressing on these. I thought I would have equalled my old [email protected] by now

FSq
3 sets of 13 @ 42.5.

Ran out of time for weighted dips because I needed to get my conditioning work in.

Conditioning with fatiqued legs
5 sprints (3 lamp posts so I assume they were 50m apart, so 150m)
After each sprint, drop down and 10 burpees, jog back to start and go again. The jog portion during the warm up was took about 50s, so no idea how long the active rest of it was. Overal I was done in about 10 minutes.

The sprints I'll be honest weren't all out, maybe 80% or so. I did feel fucked by maybe the 3rd what with the burpees (full press up and jump, but the jump was maybe a foot and no a tuck jump).
 
26th and 27th- away at a killers concert in hyde park and hamlet in the west end.
 
28/06/2009

Cardio

Went for a run around hatfield house grounds.
Got lost in a wood for about 20 minutes, slightly worrying considering I was navigating around felled trees. Turns out it was a forestry area, oh well, wasn't caught.

I didn't measure the run there, it was 10 minutes based on the audio book.
The run around the park (baring quite a bit when I didn't know where I was so didn't really run continuously so didn't measure it) and back lasted 1 hour 11 minutes and I covered 8.5 miles. I think about .8 miles on the way home was on flat ground that I could keep a constant pace on, inside was on uneven, undulating terrain like grass and through paths made by tractors.

My legs are quite tired. I think total distance was 10-11 miles.
 
29/06/2009


Lifting

5 min row

DL
8@60
5@100
5@125
5@125
5@125

I had to reset pretty much after every rep due to sweating a lot and not allowed to use fucking chalk. I'm going to have to get some liquid chalk and sneak it in.


SLDL- snatch grip
3 sets of 10 @ 70kg

Pull ups
5@bw
5@+5
5@+10
5@+15- the last one was a struggle

3 sets of 8 just bw chins.
First 8 was ok, next 8 were 5 and 3, third set was 4 and 4.


Conditioning
Only managed 2 circuits of

10 burpees
8 clean and press
8 swings
10 jumping lunges/split squats

Weight used was 22kg again

I then did 2 sets of 15 burpees, first was as normal, second after a bit of rest was 5 with a tuck, 5 without, 5 with.
I felt fucked, could be something to do with the 10 miler the day before.
 
Cardio


A run around the back hills by work in something like 30*C heat.

I was out for 55 minutes, but due to getting lost and being fucked, the run time stated is 40 minutes.

Average HR was 149bpm and a speed of 8 min 8 s per 1 mile.

I beasted it on the final stretch home when I knew where I was after 3.89 miles. Time was 6 min 57 for that 1 mile stretch. HR was 184 when I got back.


pm- 4 mile run with 20kg on me back
 
03/07/2009

Lifting

5 min row

squat
8@60
5@80
5@95
[email protected]
6@120

Felt like I had more but called it when form was starting to slide

OHP
8@bar
5@40
5@55
[email protected]
2@70, the 3rd just wouldn't get up beyond half way

Assistance
FSq
sets of 13 @ 50

It does start to take it out of you.

Dips

8@bw

3 sets of 10 @+5


Sprints

6 sets of 150m hard run/sprint and 10 burpees at the end of each, jog back to start and go again.
I have done these type of things for years on a backroad by the gym that is a dead end and there's nothing there except football pitches and the access to said pitches (so no through traffic). I was in the middle of burpees set 3 when a security guard in a landrover came by and said I'm going to have to ask you not to do those in the road.
Now usually I'm not too bad, but come on now, middle of a set, been using that area for years, no fucking cars except his to be seen, public property as far as I know.
I basically said in a almost polite manner that I'm sure if any cars came, unless they were moving at 60-70mph I could probably get out of the way. He ummed and I jogged off.
 
05/07/2009

Cardio

5 min row warm up
4 k on level 8 for time.
I finished in 14 min 44 seconds
First 1k was 3 min 49, 2nd was 3 min 43, 3rd was 3 min 39, the last k I don't know because I seemed to have let it carry on running on my watch, but I don't think it took me about 4 1/2 minutes.

Pain involved in rowing fast for time (although not that long and not that fast really) is quite high when you're not used to it. My HR average overall was 154 I think, but the last 2k was above 160.
 
06/07/2009- deloading week

Lifting

5 minute row

DL
8@60
5@80
5@90
5@100
5@105

Or something like that

3 sets of 12 reps SLDL @ 60

Incline situps. 30 all the way, another 20 half way and up (that's because my hip flexors were fucking killing. The make shift position for incline sit ups off the curl monkey thing puts the stationary object just above my toes, so on full ROM sit ups, the flexors kick in a lot more)


3 sets of 5 pull ups @ +10kg- Had to use the assited pullup/dip station thing (weighing down the foot rest). Someone was using the smith machine to do bench and incline, so couldn't use that for the hang pull ups.

5 minutes trying to work out where I could do my conditioning

10 minute skipping with the heavy rope attempting to hit as many people as possible.

3 rounds with a 16kg DB of
10 burpees with small jump and full press up.
10 clean and press each arm
10 swings each arm
10 (left and right being one) jumping lunges

Didn't really measure rest.
 
wait looking at that, you arent that weak wtf 10kg pullups.

deload week?

~Foz
 
Fozzy said:
wait looking at that, you arent that weak wtf 10kg pullups.

deload week?

~Foz
Click to expand...

Oh Foz

post 1519 for example

I'm easing off this week as I've done two 5/3/1 cycles in a 6 week period.
The 10kg pull ups aren't that taxing, so threw them in there.

In a few weeks I'll be trying +20kg for 5's. I knocked out 5 at +15 last week without any pull up practise in ages, so should be interesting after some concerted effort.

edit- I think with the deads, my sweating and no chalk or chalk substititue is the my downfall.
When I maxed out 170kg for 2 reps zercher DL, my normal deadlift was only 160 for 1 or something stupid.
 
get vince to smuggle chalk in for you.

look forward to your next cycles then.

~Foz
 
Fozzy said:
get vince to smuggle chalk in for you.

look forward to your next cycles then.

~Foz
Click to expand...

I really need to buy some liquid chalk, just haven't brought myself to place any supplement orders yet (same company, waste of postage if I just get liquid chalk).


I'm not sure if I will use the 5 3 1 for pull ups or not. How have yours progressed?
The divisions between working sets is so small at the moment.
 
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