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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
8/11/2011
Cardio
Row
1 k warm up getting to 1 52 per 500
1.5k @ 1 min 45.4
2 min 30 rest
1.5k @ 1 min 45.2
2 min 30 rest
1.5k @ 1 min 53- again died about 500m into it. Just pure fatique. Stopped for a few seconds and gave myself afew slaps, but couldn't get the energy.
Had who knows how much rest, maybe 3 minutes. Was going to do a nice 1 min 54 per 500 cool down for 2k for the distance. Ended up coasting until 1k out and went from 1 min 58 to 1 min 52.3 average. Just pissed off.
1 k cool down
Cardio
Row
1 k warm up getting to 1 52 per 500
1.5k @ 1 min 45.4
2 min 30 rest
1.5k @ 1 min 45.2
2 min 30 rest
1.5k @ 1 min 53- again died about 500m into it. Just pure fatique. Stopped for a few seconds and gave myself afew slaps, but couldn't get the energy.
Had who knows how much rest, maybe 3 minutes. Was going to do a nice 1 min 54 per 500 cool down for 2k for the distance. Ended up coasting until 1k out and went from 1 min 58 to 1 min 52.3 average. Just pissed off.
1 k cool down
11/11/11
Weights
5's
Sq
Final
17@105
Fsq
Final
1 set@ 60 of 8
2 sets @ 70 of 8
BP
Final [email protected]
3 sets 10 dips bw only
BO ROW
3 sets 8 @80
FCT
3 sets 30 @ 15
Weights
5's
Sq
Final
17@105
Fsq
Final
1 set@ 60 of 8
2 sets @ 70 of 8
BP
Final [email protected]
3 sets 10 dips bw only
BO ROW
3 sets 8 @80
FCT
3 sets 30 @ 15
Hi
Thanks but I'm far from it these day.
Been lazy for 4 and a bit years now. Trying to sort it out while I can.
I'll be happy when I get my weight down 4kg to 83 ish, get my pull up to 180-200 and get my squat to 140 ish again.
Along with getting my running up.
Come April I'm away for 8 months away from any real chance to train, so I'll have to start all over again *sigh*
Thanks but I'm far from it these day.
Been lazy for 4 and a bit years now. Trying to sort it out while I can.
I'll be happy when I get my weight down 4kg to 83 ish, get my pull up to 180-200 and get my squat to 140 ish again.
Along with getting my running up.
Come April I'm away for 8 months away from any real chance to train, so I'll have to start all over again *sigh*
13/11/2011
PL
DL
Final set 16 @ 142.5kg
5, reset, 5, reset and rechalk, 3, rechalk, 3
Rack pull
did a final @ 182.5
OHP
Last set 10@60
Pull ups
8
6 wide grip
6
Vertical Leg raise- not hanging from the bar- using one of those other dip, pull up things.
3 sets of 20
Got in at 4 am this morning, up at 10. Watched the boys fight against some dutch guys in London and I'm 2 hours away. Missed the last train. 70 quid taxi from a station 27 miles away *sigh*.
Was out drinking till 4 am Saturday morning as well and only got 5 hours sleep.
Now project work and revision for the rest of the day.
PL
DL
Final set 16 @ 142.5kg
5, reset, 5, reset and rechalk, 3, rechalk, 3
Rack pull
did a final @ 182.5
OHP
Last set 10@60
Pull ups
8
6 wide grip
6
Vertical Leg raise- not hanging from the bar- using one of those other dip, pull up things.
3 sets of 20
Got in at 4 am this morning, up at 10. Watched the boys fight against some dutch guys in London and I'm 2 hours away. Missed the last train. 70 quid taxi from a station 27 miles away *sigh*.
Was out drinking till 4 am Saturday morning as well and only got 5 hours sleep.
Now project work and revision for the rest of the day.
- Joined
- Sep 26, 2005
- Messages
- 5,970
- Reaction score
- 8,644
Was that the Xplosion event at The Idiglo at the O2?
19/11/2011
Lifting
Done other bits
5 reps of 110
Did some bench- Think I got 16@75
That weekend was 2 runs, one after the weight session, but the next day. All hill running and on trails
The next week was another run. Got back and did 3 sets of 20 reps from knees of wheel roll outs with 20kg weighted vest on
Lifting
Done other bits
5 reps of 110
Did some bench- Think I got 16@75
That weekend was 2 runs, one after the weight session, but the next day. All hill running and on trails
The next week was another run. Got back and did 3 sets of 20 reps from knees of wheel roll outs with 20kg weighted vest on
Last edited:
26/11/2011
PL
Last set was 6@110- pretty shitty tbh
Did 4 sets of box squats, ending at 10@80
edit- I also did a few sets of rack step outs.
The last one I did was with 160. Got out and walked about for 30 or so seconds, stepping from foot to foot and standing on 1 foot balancing, bending my knee a few degrees (not many for the love of god).
BP
Last set was [email protected]
3 sets of 12 dip with bw
BO Row
3 sets of 4 @ 90
2 sets of 5 @ 90
FCT
3 sets of 30
15
17.5
20
3 sets of 10 leg raise
PL
Last set was 6@110- pretty shitty tbh
Did 4 sets of box squats, ending at 10@80
edit- I also did a few sets of rack step outs.
The last one I did was with 160. Got out and walked about for 30 or so seconds, stepping from foot to foot and standing on 1 foot balancing, bending my knee a few degrees (not many for the love of god).
BP
Last set was [email protected]
3 sets of 12 dip with bw
BO Row
3 sets of 4 @ 90
2 sets of 5 @ 90
FCT
3 sets of 30
15
17.5
20
3 sets of 10 leg raise
Last edited:
27/11/2011
7k row
Was averaging 1 min 54 for 3.5, stopped to change songs, it jumped up to 1 min 58.
I managed to get it down to 1 min 54.3 by the end.
Side note- those ab wheel rolls outs from Tuesday still hurt when I lean back on the rower.
7k row
Was averaging 1 min 54 for 3.5, stopped to change songs, it jumped up to 1 min 58.
I managed to get it down to 1 min 54.3 by the end.
Side note- those ab wheel rolls outs from Tuesday still hurt when I lean back on the rower.
Eric Brown
Crusty old bastard
- Joined
- Feb 5, 2010
- Messages
- 7,488
- Reaction score
- 0
Roll-outs are killer. Do you do them kneeling or standing?
I used to be able to do them standing, but 8 (I'm a killer for form so chest and stomach to the ground before coming back up) and I was dead.
Now I can do about 3.
So what I've been doing for more volume is a weighted vest and from the knees.
Tuesday as you can see from my log (well, it says last week or something) I did 3 sets of 20 from the knees wearing a 20kg weighted vest.
I did 3 sets of 10 hanging leg raises yesterday to finish off a session after doing FCT.
On the whole, my core hurts a lot at the moment.
Now I can do about 3.
So what I've been doing for more volume is a weighted vest and from the knees.
Tuesday as you can see from my log (well, it says last week or something) I did 3 sets of 20 from the knees wearing a 20kg weighted vest.
I did 3 sets of 10 hanging leg raises yesterday to finish off a session after doing FCT.
On the whole, my core hurts a lot at the moment.
- Joined
- Jan 30, 2006
- Messages
- 9,984
- Reaction score
- 5,864
Is this British for "I made sweet love to a floosy."? I'm not familiar with this expression but am intrigued.
- Joined
- Jan 30, 2006
- Messages
- 9,984
- Reaction score
- 5,864
28/11/2011
PL
DL
Ended [email protected]
Rack lock outs- bar at around knee level
Ended 1@190- didn't get a full happy lockout without some really shitty technique. Held at lock out for maybe 5-10 seconds
OHP
7@65- had to pp a little to get another one so not counting it. Slowly lowered
2 singles pp and slow lower at 70
9 pull ups
6 and a 3 wide pull ups
6, break, 4 wide pull ups
No core work as my core is still sore when I do a core related movement (like the rowing or during the pull ups).
Tomorrow I will go for a run and smash the bag.
Side note- had about 5 hours sleep as due to the reason previous.
Having amourous sex with above floosy again and had to be up at 06.30.
Had a nap for a hour before training- not enough
PL
DL
Ended [email protected]
Rack lock outs- bar at around knee level
Ended 1@190- didn't get a full happy lockout without some really shitty technique. Held at lock out for maybe 5-10 seconds
OHP
7@65- had to pp a little to get another one so not counting it. Slowly lowered
2 singles pp and slow lower at 70
9 pull ups
6 and a 3 wide pull ups
6, break, 4 wide pull ups
No core work as my core is still sore when I do a core related movement (like the rowing or during the pull ups).
Tomorrow I will go for a run and smash the bag.
Side note- had about 5 hours sleep as due to the reason previous.
Having amourous sex with above floosy again and had to be up at 06.30.
Had a nap for a hour before training- not enough
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