Ians MT and PL log-2

[Fozzy1]

I've only done 2 workouts with 5/3/1, it's hard because alot of the times the weights are similiar.

I'll get a full cycle out of them starting next week and let you know, or check my log. I'm hoping it'll go well, it's a little more structed then when I was treating them as 3*5 and then upping the weight.

~Foz

 

[Ian Coe]

I've only done 2 workouts with 5/3/1, it's hard because alot of the times the weights are similiar.

I'll get a full cycle out of them starting next week and let you know, or check my log. I'm hoping it'll go well, it's a little more structed then when I was treating them as 3*5 and then upping the weight.

~Foz

Agreed, it's the structure I like the idea of

 

[Ian Coe]

07/07/2009


MT
Missed round 1 warm up
1 round warm up

Hit for 5 3 minute rounds.
First boxing, 2nd just legs, 3rd boxing knees and clinch, 4th power shots and a combo fast paced for the last minute, 5th full technique.

Rounds 1 2 and 3 started off with 10 kicks, 4 and 5 finished with 10 kicks. Kicks were not counted in the 3 minutes, but counted in the 1 minutes rest.

Held for 5


Sparred quite a few rounds. Not sure how many. Legs felt heavy on kicking, but hands and overal fitness was good.

 

[Ian Coe]

08/07/2009

Cardio/ish

AM training- about 6 hours kip

Went down to gym and held pads with someone wanting to get back into it.

Then hit for about 10 minutes.

Then did a round of
800m run (treadmil)- 3 min 4 s (I had covered .08km by the time 30s had passed, it's fucking stupid running fast on a treadmil)
8 PP wih right arm- 20 or 40kg, I forget
12 left hand DL- 60kg
800m-2 min 55
8 PP with left hand
12 right hand DL- 60kg
800m- 2 min 53


Wouldn't have minded trying another round, but had to get going due to needing breakfast and getting to work.

edit- I have a conference tomorrow, so will try and get a 5 miler in today

 

[Ian Coe]

10/07/2009

Lifting- deload
5 min row

Squat
8@60
5@75
[email protected]
5@95

OHP
8@40
5@45
5@50
5@55

Fsq
10@40 for 3 sets

3 sets of 10 BW dips

10 Hanging leg raises * 3 sets

Did 4 or 6 (I forget) sprints. Longer then usual (a extra lampost, but I think there should be 2 in that stretch). Jogged back to start was rest.

 

[Ian Coe]

11/07/2009

Cardio

45 minute on elliptical.
I think HR average was 148. It was pretty difficult to get it above 150. The max level was 164, but that was on level 20 for a prolonged period.

 

[Ian Coe]

13/07/2009

PL
5 min row

DL
8@60
5@100
[email protected]
5@125
10@135
The first 6 was non stop, the next 3 were pretty good, just down to reset grip, so about 2 seconds between each rep. The final rep there was about a 10-15s delay as my grip was going to shit.
For each rep, I put it back on the floor to back at rest before going for the next rep. Between all of the sets I was constantly wiping my hands with a paper towel to try and get rid of some sweat

3 sets of 10 SLDL- 75kg

Pull ups
5@bw
[email protected]
6@15- wanted 5 but 6th was in the tank

3 sets of 8 bw chin ups. First was 8 in one go, 2nd was 6 and 2, 3rd was 4, 2, 2.

Conditioning
10 min row at level 8
4 sets of the following, all level 8 on concept 2, 18kg DB

500m row, 10 burpees, 6 swings each arm, 6 clean and press
1st row was 1 min 41
2nd was 1 min 43
3rd was 1 min 42
4th was 1 min 43

Rest was guestimation. Between set 2 and 3 though I think I had more rest then 1 and 2 as I felt much better. At the end of set 4 though I felt la fucked.

Then 5 minute cycle to cool down

About 50 incline sit ups, 10 full ROM, 20 partial as my hip flexors were SORE, 10 full, 10 partial.

 

[Ian Coe]

15/07/2009

43 minute run

Got lost as usual, had to stop the tracker a few times.

Some steep hills and some shitty terrain. Distance covered was 5.53 miles, HR average was 150, max being 174.
The first 3 miles I did in averaging 7 min 26 a mile, which wasn't that bad based on the terrain.

 

[Ian Coe]

16/07/2009


MT

Utter shit session.
Feel fucking exhausted. Supposed to up today (17th) to get some lifting in, but declined the offer and went back to sleep

 

[vince89]

Theyre refurbishing the gym in August, gonna be closed for 10 days.

Apparently theyre removing all the 'Technogym' equipment and putting in some other brand of equipment. I think that includes all the free weight stuff too. They better not get rid of the squat rack, thats the only decent thing in there.

 

[Fozzy1]

update on 5/3/1 chins Ian. GO LIGHT if you do them do not over estimate your potential. Even if you follow the 0.9*1RM, go much lighter, my 1RM was 30kg, so I went off 27kg for my working weight. But now i'm going much lighter down to 20kg as the working weight. lol.

~Foz

 

[Ian Coe]

Theyre refurbishing the gym in August, gonna be closed for 10 days.

Apparently theyre removing all the 'Technogym' equipment and putting in some other brand of equipment. I think that includes all the free weight stuff too. They better not get rid of the squat rack, thats the only decent thing in there.

Really?


I'd better find out what's going on and see if I can get some cheap equipment for the thai lot

 

[Ian Coe]

update on 5/3/1 chins Ian. GO LIGHT if you do them do not over estimate your potential. Even if you follow the 0.9*1RM, go much lighter, my 1RM was 30kg, so I went off 27kg for my working weight. But now i'm going much lighter down to 20kg as the working weight. lol.

~Foz

I'm sort of playing about with the numbers at the moment.

I'm going to try 5/3/1, but do it in 5 kg jumps
So last week was 5 reps @ 15 working set, this week will be 3@20, next week will be 1@25, then deload.
Phase 2, 5@20, 3@25, 1@30
Phase 3, 5@25, 3@30, 1@35

And see how it goes.

My 1 rep max was 30 when I did it, but I lowered the estimate to 25 I think

 

[vince89]

Sweet let me know man, Id be up for taking a barbell and some weights if theyre selling them for cheap.

 

[Ian Coe]

19/07/2009

Quick bit of fitness work

4 k on the rowing machine, level 8.

Didn't get a chance to warm up, so jumped straight on.
4k in 14 min 17s

 

[Ian Coe]

Sweet let me know man, Id be up for taking a barbell and some weights if theyre selling them for cheap.

That's the spirit. I'm down there after work.
Do you know when they're closing down?

 

[vince89]

Theyve got little leaflets at the front desk of the gym saying about it. I cant remember the exact date but its early August and its closing for 10 days.

Shit one of those girls that works there, the brunette one shes got such a good body the other day she was doing situps on the mats while I was stretching and I almost got a semi, lol.

 

[Ian Coe]

Theyve got little leaflets at the front desk of the gym saying about it. I cant remember the exact date but its early August and its closing for 10 days.

Shit one of those girls that works there, the brunette one shes got such a good body the other day she was doing situps on the mats while I was stretching and I almost got a semi, lol.

They've always had good looking girls working there.


There was a red head called emma there a few years ago


ahh....emma
:icon_cry2

 

[Ian Coe]

20/07/2009

Lifting

5 minute row

DL
8@60
5@100
3@125
3@135
[email protected] first 3 reps flew using just one grip. Next 3 reps alternated each rep. Stopped then to reset grip and wipe my hands dry again. Gripped and lifted. Time away from bar from 6-7 was about 5 seconds.


SLDL- snatch grip. These are always snatch grip as assistance work
3 sets of 8@80. First one was fine, second right hand went at 6 and the same for the 3rd set

Pull up
5@bw
3@5
[email protected]
4@20- First 3 again went fine, but had to get off the bar and reset grip after 3rd for final rep.
3 sets of 8 chins @ bw.

60 incline sit ups. The hip flexors don't like these (anchored down at the tips of the feet).

Supposed to do conditioning, but I did 1 set of 500m row (1 min 39), 10 swings each side, 10 clean and press each side and 10 burpees and I was done. Even that @18 I had to stop a few times.
Feel drained and aweful

 

[vince89]

Shit that brunette was training again today, when I was benching I could see her on the mats doing situps but she couldnt see me so I had a good perv, lol.

*creepy stalker*