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Ians MT and PL log-2

12/03/2010

pm- cardio

5 minute warm up

30s of shadow boxing
30s burpees with tuck jump.
Repeat for 3 minutes
1 minute rest

Repeat for 5 rounds
Averaging 11-12 burpees a round for the first 3 rounds. It tired to get sloppy so I dropped the number of reps for the 4th round and kept te jumps nice and high.
Final round I only did maybe 7 or 8, the final one was 15 in 3 sets of 5 ignoring time.
 
14/03/2010

Cardio

47 minute run.

Problem was though my calves were killing and I had no up and go in me, so I ended up walking for periods (and stopped the timer) and going slow. I went on a gravel track in the dark as well so ended up getting some pretty sharp stones under the ball of my foot which bloody hurt.
My left hip started playing up which is a new one to me, so of a twingy pain.
 
15/03/2010

Cardio- pre work so a banana and some juice with maybe a pint of water as breakfast. Not idea but there you go.

5 minutes warming up
5 rounds of
500m fast row
10 burpees

Rest being HR down to 130.

Timings were
1st round- 2 min 27
Rest- 1 min 13

2nd round- 2 min 28
Rest- 1 min 33

3rd round- 2 min 48
Rest- 1 min 35

4th round- 2 min 53
Rest- 1 min 41

5th round- 2 min 46
Rest- 1 min 30

In total including a 5 min warm down 26 minutes from start of first round to last round.

I was supposed to do box jumps on the burpees but the legs were tired and I saw myself face planting so did normal burpees.
Left hip was very sore during the morning and the rowing.
 
16/03/2010

Cardio

55 minutes cardio keeping HR under 150. 5 minutes was warm up.
Eliptical machine

Pull ups.
13
8
6
2

Back raises
25 for 2 sets

Hanging leg raise
15
15

Dips
Just 2 sets of 12 @ bw as I was running out of time and thought I should do some.
 
19/03/2010

Cardio

I did 4 rounds of

500m row sprint
10 burpees with tuck jump
5 clean and press with I think 28kg each side

Rest again was HR down to 130.

I have timings but they are on my watch in the car.
Will update later

Round 1- 2 min 32
Rest- 1 min 3

2- 3 min 10
R- 1 min 39

3- 3 min 35
R- 1 min 41

4- 3 min 37
R- 1 min 20
 
Last edited:
20/03/2010

Cardio
Supposed to go to MT but low on funds (I say low, until the hotel from sweden reimburse me for their fuck up I owe all in all 620 quid,
 
22/03/2010

Early door start and went for a 30 minute jog run with the gf with my backpack on.

Went to the gym and did the following

5 min row to warm up
10 burpees with tuck jump
5 swings
5 clean and press
repeat for another round

Rest until HR down to 130

4 whole round repeats.
I then did a half round to try and sprint it as I was fatiqued and couldn't manage a full one.
5 min cool down.

Notes on the session
The first set was good tuck jumps, the second set was ok, the third set they were just high jumps and the 4th set was medium level jumps. I tried to get some good ones done mid sets, but on average they were as I stated.
The first round was good, felt fit and strong and I think got it done in sub 3 minutes.
Rest was longer then rowing sprints as I stood up for a lot of it which takes longer for the HR to drop compared to sitting as in the rowing sprints from usual interval work.

I have timings again but they are in the car. Will update later.

Round 1- 2 min 29
R- 1 min 30

2- 2 min 51
R-1 min 40

3- 3 min 35
R- 1 min 53

4- 3 min 42
R- 3 min 34- I did think that took a while


Half round-
1 min 27
R- 1 min 30


I have given the legs a break from running (and the tendons as they were aggrevated somewhat from 3 5 milers in a week, 6 above 4 miles in 2 weeks) but I think I will get back to them now.
The run this morning felt fine and the left hip twinge has gone (I was feeling it slightly when rowing last monday), however the right foot with the PF was achy and discomforting, although it didn't hurt I must stress.
The tendon in my arches is massive now. I noticed it when flexing my foot over the weekend.
 
Last edited:
23/03/2010


Updated previous days

Today 40 min run
 
25/03/2010

Cardio

5 min row warm up

5 rounds of
500 m sprint
10 burpees with jump
90s rest.

The times are on the forerunner in the car, but on average the time taken was 2 min 34.
The first-fourth set were around 2 min 31-2 min 34, the last set though I was fucked and only managed it in 2 min 37.
I think per 500m time was around 1 min 43, managing 1 min 42.8 ish in the 3rd set, the last set 1 min 46.

The burpees were without tuck jumps. Tried to jump in the first set my leg quads were fried. Just normally jumped maybe a foot up.
 
26/03/2010

Just did 50 minutes CV work, keeping HR around 150.
Not including the 5 min warm up
 
27-29 03/2010

Hard off because legs were sore and feeling drained.
 
30/03/2010

Legs were still sore and got up late so went to the gym with the intention of going light.
I figured 2 rounds of what I did before, 10 burpees, 5 swings, 5 clean and press, repeat and use that as a round.
I did 1 sets (10 burpees, 5 swing, 5 clean and press with a 24kg DB) and felt fucked, so rested and did it again and repeated for 4 rounds.
Just feel fucked.
Called it and went to the sauna for 15 minutes.

Tomorrow was supposed to be a lsd day and thursday a repear of today, but I may just do some really easy lsd work of 35-50 minutes each day until friday, have saturday and sunday completely off, try and eat and rest and go hard for next week.
 
I've done bits and bobs since the end of march, can't remember now though.

Anywho

05/04/2010
Cardio
50 min lsd work

Did some clean and press with 28kg DB and some swings with the same DB

4 sets of pull ups
10
10
6
6
 
06/04/2010

Cardio
45 min run around work wearing me normal trainers.
 
07/04/2010

Cardio

4 rounds of

500m row sprint, level 8.
10 burpees with jump, but no tuck jump as tired legs.

90s rest between rounds

I have the timings on my watch, but off the top of my head the first round was 2 min 19 and the last was 2 min 29. I think the time for the row sprints was around 1 min 43, give or take a few milli seconds. So recovery isn't too shabby these days as is consistant power output.

Did some long jump attempts. Falling short of what I need but only by 50cm so nothing major. Some grit and throwing myself into it and I'll be fine.
 
Test Test

Hello is this thing on

So one day I did some squats, cycled to work, cycled home and went thai boxing.

There endith the lesson
 
Tonight I shall mostly be sprinting up a hill with a bergen with god knows how much weight in it.

Me and another guy who I've known for years are going to some hills where we did hill sprints about 3 weeks ago. The scheme will be one runs up and runs down, while the other picks the bergen up from the floor, throws it over their heads to rest on their shoulders ala a normal back squat. Then sprints up to the top, turns around and walks back down. Dumps and then other guy takes it and off we go.

We did 11 last time unweighted and I know that empty the bergen weighs about 10kg. I've put in a sleeping bag for some cushioning, 2 5kg weights and what I think is a 20kg weighted vest, although it could be only 10, I forget. Either way, it's minimum of 30kg of maximum of 40 or so.

Wearing my kso's. Trying to work out if they size I have (same as my classics), is too small or about right.
 
Just want to post something in here so it doesn't get deleted through inactivity.

After the 25th I'll test my max and see where I am and start a 5, 3, 1 cycle.

It's pretty bad at the moment all around. Squat is 8's at 90, DL is 5's @ 115

SO yeah, not overly good.

On a plus side, my fitness is not too shaby, although needs 'some' work
 
16th

'Lifted'

Not putting numbers, too low to even bother
 
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