Ians MT and PL log-2

[Ian Coe]

17/3/2013

Short bit of cardio to break up revision

5 sets of

10 sledgehammers per side (left foot in front, right leg in front)
10 full burpees onto a smaller then usual box (between knee and thigh)
10 snatch with 40kg on the bar

Didn't time how long a set took or the rest

 

[Ian Coe]

21/03/2013

Late deadlift and after a few beers- yeah I know
Last set was 4 @ 180

Just wanted to get in and out quickly as exam that day and exam the following day

 

[Ian Coe]

23/03/2013


Squat

8@40
8@80
6@95
6@105
[email protected]
[email protected] happy with the depth
5@125- just above parallel. Looking at doing this at the end of each set for a bit to get used to extra weight

Rack lock outs
Just 2 @ 170- Unrack and stand there, moving from one leg to the other and going into a maybe 1/4 squat. All to get the body used to the weight

Step ups
2 sets of 10 per leg with 20kg on the shoulders

OHP
10@40
6@50
6@60
5@65
5@75
10@50

3 sets of pull ups- 8 reps each
3 sets of hanging leg raise- 12 reps each

End

Felt bloated and crap as had quite a bit of milk before hand

 

[Ian Coe]

24/03/2013

Cardio

quick warm up row

4 sets of
10 sledgehammer each leg forward
12 burpees onto a thigh high box
10 clean and jerk

then 1 final set of
15 sledgehammer per leg
17 burpee
16 clean and jerk

After yesterdays squats tired legs by the 3rd set

 

[Ian Coe]

Been doing a bit of running and bag work.

Really busy preparing for my safety board retake

 

[Ian Coe]

Also ran up the cobbler last Saturday

It was horrible

 

[Ian Coe]

Just when I start getting back into lifting (well, I've managed 6 sessions in 3 weeks), I go on leave.##Last deadlift was 180 for 3, lift before was 175 for 6.

Squats 115 for 6.

Oh well, I might get back into lifting in 2016 when I'll be completely shore based....maybe

 

[Ian Coe]

Just a bump until I can work out how to bulk download everything

Shame I don't have my very first log, which would be about 10 years old now

 

[Ian Coe]

Another bump


Trickling back into my lifting again, did 2 sets DL for 5 @ 147.5 on Friday. Seeing as I lifted the week before, but then it was really the beginning of August 2013 and that was something around 170's for 3, that isn't a massive drop.
Hate to see what my squat is.

Issue is I have my squadron board in 4 weeks, so that'll take priority.
When that's done, I'll look at training for the lands end to john o groats cycle again and maybe train for a marathon or half before work gets really busy.

 

[Ian Coe]

31/01/2014

Worked up to 155kg DL for 6

Did a final working set of 9@50Kg OHP


Back into lifiting, lets see how long it lasts considering floatilla board in 3 weeks and looking at doing a half marathon end of March with the Mrs and lands end to john of groats on the bike again in June. As such, just got back 1/2/2014 from a bike ride. Nothing long.

3 session into 2014, since...umm....first week of august last year.

I'll get back to 6@165 and then go back to 5/3/1. By that time the board will be over with and I can concentrate on those things as a sanity check while work ramps up.

 

[Ian Coe]

7/2/2014

DL
Last set 4 reps @ 165kg

OHP
Last set 5 @ 60
Previous set 8@55- easy

Meh

 

[Ian Coe]

Started getting into my skipping with burpee sets.

Got back last Friday so done a couple of sessions of those.
A bag work session
Yesterday was due to start squatting again, but 24 hour gym was shut. Ended up doing hill runs instead. That was fun....
Just got back from 20 mile bike ride around Cornwall. Horrible hills

Tomorrow will be squat or deadlift session so will see how I feel

 

[Ian Coe]

Been ticking along with the running


Currently house sitting, but I will as of Sunday get back to the gym and get squatting

 

[Ian Coe]

01/06/2014

Lifting

Needs a lot of work
Ended up [email protected]
OHP- 10@55
7@60

Did some hack squats, pull ups and decline sit ups (3 sets of 15)

Last week cycled around the IOW with the Mrs and got a few runs in. 10k in 45 minutes. Was on a flat look though.
When I was on course 3 years ago and I had a running partner, and ran twice a week on the route and once on the weekend up in the local national park, we were just shy of the 40 minute mark.
Weighing 92kg now (and about the same then) so probably need to drop some weight.

 

[Ian Coe]

Been away with work and generally busy.

Did some squatting after work last Sunday afternoon. Got a set of 8 quite easy Squat at 100 kg.
Went for another, on the way up PTI yelled out time soon, looked because of noise, back went ping. Racked and difficulty doing anything for the rest of the week.

Typical

 

[Ian Coe]

3/8/2014

Total Warrior

 

[Ian Coe]

14/08/2014

Lifting

Getting back into lifting.

Squat-Final set 8@100
OHP- Final set 10@60

 

[Ian Coe]

15/08/2014

HR Training- to start
55 minutes averaging 139 bpm


Going to try and get 8 weeks, phasing to more intense from week 7 until week 12

I will concurrently get my lifting back and try and ger a baseline before starting 5/3/1.

So busy with work for the last couple of years and going to be for the next couple, so need to draw the line in the sand now lest I turn into a highly qualified sack of fat.

 

[Ian Coe]

17/08/2014

DL's
8s up to 155 kg
Did another 6 @ 165.
Bloody left shin by the 135 set (3rd set in).

3 sets of 12 KB swing @ 18kg

Bench
Sets of 8
60
70
85
90

Pull up
6 reps for 3 sets


Then stuck myself on a elliptical machine for 55 minutes. Kept between 140 and 150bpm.

Not ideal doing both in the same session, but duty yesterday and again tomorrow so no chance otherwise.

DL isn't that bad considering maybe 3rd session in and I've tried not to tax myself too much too soon.

Once I'm comfortable at 180Kg again and can squat 8's at 120/130, I'll start on the 5/3/1 programme again.

Need to cut down my weight so I can get to 2x bw DL and 1.5 x bw squat.

 

[Ian Coe]

19/08/2014

Lifting
Squat

After warm up
8@110
5@115
10@60
Didn't push myself actually. Last working set was just seeing how I could move up to the next weight

OHP
After warm up
[email protected]
[email protected]
10@bar


As above- I could have done more but didn't push it

Pull ups
3 sets of 7

3 sets of 10 inverted sit ups