Ians MT and PL log-2

[Ian Coe]

29/09/2009

Conference in Helsinki

am
15 minutes of just calesthetics to get myself going, nothing major, but I was dripping with sweat when I answered the door in just a small towel for room service. I didn't want sweat on my underwear, so did it all in the nuddy. Might well have thought I was a pervert at 06.15. Cute chick though

pm-
got in about 1 hr 50 ago, went for a short hard 30 minute run to test out my plantar fasciitis. Didn't measure distance, but I did feel like I was flying along. Had to be over 4 miles though, not out of breath at all.
Orthotic insoles 'seem' to have worked, but we'll find out tomorrow morning.

 

[Fozzy1]

helsiniki wtf?

~Foz

 

[Ian Coe]

Work my dear fellow.

Once a year I go to Stockholm, Amsterdam and Helsinki and in theory zurich. That's it for this year.

The sister company goes away more often and further (example, 5 days in South Africa in July).

 

[Ian Coe]

30/09/2009

4 miler nice and relaxed pace.

Will give the feet a running rest to see how the plantar reacts.

I've bought 2 lots of 50% cissus (180 tabs in total), so hopefully that will help sort it out (it's inflammation of a tendon, cissus is a natural anti-inflam).

 

[Ian Coe]

01/10/2009

Lifting

Squat

8@60
5@90
5@100
5@110
5@120
2@125

OHP
8@bar
8@40
8@50
[email protected]

Lunges
5 each leg@40

I then decided to try step ups
So using a bench (which is in line with my knee height wise) I did 2 sets of 5 reps each leg of step ups with 5kg on the bar (so step up on on leg)


Pull ups
11@bw
9 good ones @bw, then 2 more without letting go of bar
5 medium width grip
2 sets of 5 very wide grip. Only on a few of the first ones was I able to get my nose to the bar, let alone the chin.

Hanging leg raises
12 @ normal, legs extended
10 knees to bar
5 normal, 5 knees to bar

Conditioning
1 set equal
10 Fsq with 30kg on the bar (Some people fuck me right off with getting in the way, small amount of room, go the other way you ****).
5 swings-16kg
5 cleans- 16kg
10 full burpees with a tuck jump

90s rest.

I timed it all, but don't have my timer with me now.

 

[Ian Coe]

Was away and unable to train friday, saturday and sunday

 

[Ian Coe]

5/10/2009

Lifting

5 min row

DL
8@60
5@100
3@115
[email protected]
[email protected]

ZDL
10@70 for 3 reps

Pull ups
5@bw
5@5
5@10
[email protected] the last rep was not a clean as I liked it.

Conditioning

10 min re warm up

Row for 500m, keeping under 1 min 44 per rep. Some of the reps were sub 1 min 43.
Straight away the rest timer started at 2 minutes, while I did 13 full burpees.
Usually the time for 13 reps was 45s, which gave me 65-75s rest, then off again.
I only did 4 sets, so the last set was 15 reps (for a total of 55 reps).

5 min slow cool down


edit- the idea was increase the workload but decrease the rest, hence increased density.
That and I forgot my HR monitor.

 

[Ian Coe]

6/10/2009

MT

30 minutes hitting the bag
1 hour tit for tat sparring/combos

Went home and banged the bird (hence a short session).

 

[Fozzy1]

you gonna fight again soon or what? It depresses me to see your strength plateau and go down over the last year or two =/ (im not one to talk I've been benching the same amount for 6 months, eck)

~Foz

 

[Ian Coe]

you gonna fight again soon or what? It depresses me to see your strength plateau and go down over the last year or two =/ (im not one to talk I've been benching the same amount for 6 months, eck)

~Foz

Yeah I know I know

You know what my plans are for next year. If they go to plan, then nope, if they don't then I might well start up again.

I will have had 3 years out by then. Not sure how long it will take to get back to it.

edit- I still get a 'I've been there, done that' feeling when I do a lot of sparring.


edit2- My squats are the main thing that have been crapped out.

The deadlifts are about where they were (maybe 10% less) and OHP are a bit lower then they were.

My conditioning (general, overall, not sport specific) is much improved though.

edit3- I will admit though, my zerchers are naff these days.
2 years ago my zerchers were 165 or 170 for doubles, now they are my assistant exercise for 10 reps @ 70.

I think I could get 100 for 10, but we'll see how it goes in a few months. My main priority these days is conditioning anyway.

edit3- my pull ups are pretty strong these days.
6 reps at 17.5 isn't that poor IMO.
Still, quite a way to go for 5's @ half bw

 

[Ian Coe]

07/10/2009

Cardio

30 minute run, covering just over 4 miles.

Felt like I was running faster then I was. I'm fucking 13 st 10 so that might be why.

Fat ****

 

[Endo]

I see what you mean now.

 

[Fozzy1]

07/10/2009

Cardio

30 minute run, covering just over 4 miles.

Felt like I was running faster then I was. I'm fucking 13 st 10 so that might be why.

Fat ****

what is these stones yee speak off yee of old yee old yee england land yee, yee?

~Yee Foz

 

[Ian Coe]

I see what you mean now.

Yeah, not much lifting huh (compared to times of old :icon_cry2).


Foz- 86kg

 

[Ian Coe]

09/10/2009


Lifting

Felt fucked all day, got up late, no breakie

5 min row

Sq
8@60
5@90
[email protected]
[email protected]
I went for 5 @125, but felt fucked and just bombed on the first rep. Re racked, went again but failed so just stopped there.

Step ups
1 set of 10 (5 each leg) at 40kg
Got told it was unsafe (gay), so moved to 2 DB of 16 and did 10 reps per leg for 2 sets.

Pull ups
11, 8, 5

45 minutes conditioning. As said, felt fucked, so did 45 minutes keeping my HR under 150 instead of my usual 500m burpee ball buster


edit- Also, my lower back felt VERY unhappy with me on the squats. Maybe the recent inclusion of ZDL and the volume is something I haven't taken into account yet.

 

[Ian Coe]

11/10/2009

65 minutes keeping HR sub 150. Hard going to keep it that low and have to slow down towards the end because the HR starts to really creep up. Still, that's why I'm doing the training.

edit-
Pull ups (bw)

9
8
8

 

[Fozzy1]

your cardio still scares me. good stuff

~Foz

 

[Ian Coe]

your cardio still scares me. good stuff

~Foz

Why's that?

I don't do a lot really.

I need to start doing more again.

 

[Ian Coe]

12/10/2009

10 minutes row to warm up
Stretched the lower back for a good while.

Lifting

DL
8@60
5@100
5@120
8@140
The first 6 were smooth, but then the grip start to be dodgy (paper towels to soak up sweat FTL). The 7th was after a delay and the 8th after about 8s of considering if my grip was there.
Overall not too bad as I was going to go light as my bad is feeling twingy at present.

ZDL- yeah, I thought this might be a bad idea with a twingy lower back, but thought I'd give it a go and see if it crippled me.

3 sets of 10 @ 70
After the first one I knew it was going to be ok. I was supposed to go for 75 this session, but thought nah, lower back needs to adapt a bit to the workload.
Instead on the last 2 reps I held the stretch for about 3-5 seconds. On the first one the guy who I was sharing the rack with started giving me encouragement, I just said I'm not struggling, I'm just holding the stretch, while in the hole.

Pull ups
5@bw
5@5
8@10

The first 6 were fine, 7 was a struggle, 8th I shouldn't REALLY count as I only got the base of my nose to the bar, not the chin.

There were some rude boy homosexual types jumping in during my pull ups doing 4-5 really shit form pull ups. They fucked off when I got 10kg on and started the pull ups.


Core work
10 reps hanging leg raise
10 reps hanging knees to chest
10 reps hanging knees to chest.


Conditioning

10 minute to warm up on the rower
5 sets of
500 m 'sprint', 12 burpees.
As before, 2 minutes started on completion of the row, then when I finished the burpees I could sit down to recover. Usually I had about 1 min 20s left.
The 5th set it went all pear shaped and the row time went from 1 min 43-45 (set 1 was 44, 2nd was 43 and a bit, 3rd 44, 4th 45) to 1 minute 55. Went and did burpees and the time left was 55 seconds.

Yeah, I was fucked. Breathing was a little laboured, but it was the muscle fatique which was the worst.

Stretched
Fucked off home

 

[Ian Coe]

13/10/2009


MT

3 rounds warming up, normal strength work in between rounds
4 rounds holding
4 rounds hitting.

I think about 10 rounds sparring
2 just boxing- edit. Sparred against someone who has had apparently a few fights from another gym that we have inherited. Lanky streak of piss kinda guy. He were boxing and I honest to god thought he was joking for the first 2 minutes. He was fucking terrible. I started laughing and he got annoyed, so I thought I'd better school him for the last round. Proper angry attempts to hit me, but just fucking aweful. Bad timing, looking away, just swinging (I mean for instance, he LOOKED AWAY and sort of doggy paddled at my stomach with 3 shots, hence me thinking he was joking).
At the beginning he thought (as he hasn't spared me before and doesn't know me) I was being serious as I did a jumping left hook to close some range. No malice in it, it's just a technique I use every now and then.
Silly fucker.
3 rounds jumping in ed as he was only doing 3 rounds sparring
2 rounds boxing (one with ed again)
1 round full
1 round full
1 round full with ed again.


edit 2- My conditioning feels better these days then it did (nothing compared to years ago mind you, but I am 4 kg heavier and more muscley, but not stronger FTL), however my timing is way off and reactions are sub par at the best.
I really need to pull 20+ rounds a week to get back to where I was within what, the next 2 years lol.