Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
15/09/2008
Cardio
Biked to hatfield house
Did some warm up running and then did 6 hill sprints with a jog back down + some extra distance and back again as recovery.
I guestimated the distance and rest (based on how long the hill part of the run was. I chose it because of the steepness, unfortunately it wasn't that long, maybe 100-150m). When this forerunner comes I'll be better equipped to measure my work and.
edit- went for a bike ride afterwards for....a while
I was out 2 hours so I did probably a hour of riding
edit- my forerunner 305 just came
Excellent
Now I just need to spend some time working out how it works
Cardio
Biked to hatfield house
Did some warm up running and then did 6 hill sprints with a jog back down + some extra distance and back again as recovery.
I guestimated the distance and rest (based on how long the hill part of the run was. I chose it because of the steepness, unfortunately it wasn't that long, maybe 100-150m). When this forerunner comes I'll be better equipped to measure my work and.
edit- went for a bike ride afterwards for....a while
I was out 2 hours so I did probably a hour of riding
edit- my forerunner 305 just came
Excellent
Now I just need to spend some time working out how it works
16/09/2008
Lifting (not PL, I couldn't count it as that)
5 min row warm up
Weighted pullups
5@bw
3 sets of 5 @ +12.5kg
5@bw
Dips
5@bw
3 sets of 5 @ +27.5kg. The last set I had to take a few seconds break between rep 4 and rep 5 though.
Tabata intervals for 8 sets on the spin (was going to try some front squats to see how my back is but someone was in the rack.....1/8th squatting with 110 kg. THEN he didn't unrack so when I was going to use it had been left. Someone else beat me to it though).
5 min warm up, 5 min warm down
When I get the forerunner HR thing figured out I'll start doing intervals based on HR for a while. Sprint for 20s, wait until the HR is back down to 120 and go again.
Shrugs
8@60
8@80
8@90
20s hold @ 110.
I picked them all off the ground and my back didn't protest so maybe it's better. Still feels a bit weak/stiff though sitting here. I can touch my toes after the blood has started flowing
80 sit ups, 40 supermans and some plank work
Lifting (not PL, I couldn't count it as that)
5 min row warm up
Weighted pullups
5@bw
3 sets of 5 @ +12.5kg
5@bw
Dips
5@bw
3 sets of 5 @ +27.5kg. The last set I had to take a few seconds break between rep 4 and rep 5 though.
Tabata intervals for 8 sets on the spin (was going to try some front squats to see how my back is but someone was in the rack.....1/8th squatting with 110 kg. THEN he didn't unrack so when I was going to use it had been left. Someone else beat me to it though).
5 min warm up, 5 min warm down
When I get the forerunner HR thing figured out I'll start doing intervals based on HR for a while. Sprint for 20s, wait until the HR is back down to 120 and go again.
Shrugs
8@60
8@80
8@90
20s hold @ 110.
I picked them all off the ground and my back didn't protest so maybe it's better. Still feels a bit weak/stiff though sitting here. I can touch my toes after the blood has started flowing
80 sit ups, 40 supermans and some plank work
17/09/2008
DE Lifting and Plyometric work
5 min rowing to warm up
Did some front squat sets with jumping onto a high box (maybe 3 feet).
The way the session went;
Did 6 reps at 45 then jumped from a low box, min contact on the ground then back up
8 reps at 50 and jumped up onto the 3 ft box
6 reps at 50 and jumped up on the box then fall to the ground and jump up again with min. contact on the ground
Did that again once more
Fucked off home
Checked my HR at night on the forerunner
It was varying from 65-75
I check it this morning (18/09) and it was around 45-50
I'm going to test my HR during the day and night every now and then to see how it's going
DE Lifting and Plyometric work
5 min rowing to warm up
Did some front squat sets with jumping onto a high box (maybe 3 feet).
The way the session went;
Did 6 reps at 45 then jumped from a low box, min contact on the ground then back up
8 reps at 50 and jumped up onto the 3 ft box
6 reps at 50 and jumped up on the box then fall to the ground and jump up again with min. contact on the ground
Did that again once more
Fucked off home
Checked my HR at night on the forerunner
It was varying from 65-75
I check it this morning (18/09) and it was around 45-50
I'm going to test my HR during the day and night every now and then to see how it's going
I thought I should try
Dan let me have a good in the back room
VERY nice
Now I'm going to be trying DE lifts in the main room and trying to do high jumps straight afterwards.
Oh the things I could do with proper training equipment. Oh well, must grumble (too loudly)
I DID!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I've seen gym rats get away with using that room. It makes me sad that pretty much only american football players (those people who are not worthy to play rugby) get to use the gear in there
I've seen gym rats get away with using that room. It makes me sad that pretty much only american football players (those people who are not worthy to play rugby) get to use the gear in there
19/09/2008
3.03 mile run- Playing with new forerunner toy and trying to work out how I can get the virutal partner for next time.
Bad run. The run took 23 minutes.
Yes, bad considering it's usually around 18 min. Still, not been running consistantly for a while so will start back into now.
3.03 mile run- Playing with new forerunner toy and trying to work out how I can get the virutal partner for next time.
Bad run. The run took 23 minutes.
Yes, bad considering it's usually around 18 min. Still, not been running consistantly for a while so will start back into now.
22/09/2008
Cardio
10 min slow row
4 min conditioning challange for september. Either 39 or 41 clean and press reps. Most of the above the head were SOHP. A few were PP but not many. Most cleans were from a staggered stance pushing off the left leg (like a fighting stance, it's how I get drive for the PP and naturally went into it).
Did 3 1 min sets of the same thing, but the rest was getting my HR down to 120 and then going. No idea on time.
First set was 8, 2nd 9 last was 10. I was going to do more but my back was starting to feel dodgy and sore.
Cycle sprints- trying HR intervals
10 min warm up on the spin bike and then a 2 minute set getting my HR to 165-180 (i think), rest was getting it down to 130 and then going again. Repeat for 5 sets total.
5 minute cool down.
Light stretch
My lower back is feeling tight at the moment
Side note- I just had a raw fozen lamb liver (no idea how much), milk protein, cinamon and pineapple with yoghurt and milk shake (with some spinach in there as well).
Cardio
10 min slow row
4 min conditioning challange for september. Either 39 or 41 clean and press reps. Most of the above the head were SOHP. A few were PP but not many. Most cleans were from a staggered stance pushing off the left leg (like a fighting stance, it's how I get drive for the PP and naturally went into it).
Did 3 1 min sets of the same thing, but the rest was getting my HR down to 120 and then going. No idea on time.
First set was 8, 2nd 9 last was 10. I was going to do more but my back was starting to feel dodgy and sore.
Cycle sprints- trying HR intervals
10 min warm up on the spin bike and then a 2 minute set getting my HR to 165-180 (i think), rest was getting it down to 130 and then going again. Repeat for 5 sets total.
5 minute cool down.
Light stretch
My lower back is feeling tight at the moment
Side note- I just had a raw fozen lamb liver (no idea how much), milk protein, cinamon and pineapple with yoghurt and milk shake (with some spinach in there as well).
For the conditioning challange?
It was 50kg
I don't think they have any. They're not too bad but they have health and safety shit so I think they might be in the shit if you use your own gear. Plus you'd need olympic sized handles for the plates to fit
It was 50kg
I don't think they have any. They're not too bad but they have health and safety shit so I think they might be in the shit if you use your own gear. Plus you'd need olympic sized handles for the plates to fit
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nice 50kg for 40 reps is good you gonna try it again with more weight?
yeh Im gonna speak to the staff and see what they say, Id like some to do heavy db rows and shrugs but theyre quite expensive so Im not sure wether to get them.
yeh Im gonna speak to the staff and see what they say, Id like some to do heavy db rows and shrugs but theyre quite expensive so Im not sure wether to get them.
Yeah I would check before buying any
I think I increased the number of clean and presses I have done total by a factor of 20 in that one session alone. I think given some time to rest (my lower back is killing) I might get quite a bit better. If I had 3 weeks to go I could probably get to 50+ reps, but I have until the end of the month.
It's for conditioning mate, so I might go up maybe 2.5 kg, but it's the reps I want.
Andy got 4500 lbs and fatkid is winning on 5800 or something rediculous. I'd have to add 13-15 reps in order to beat him and take the lead. My right thumb has skin ripped off so that needs to heal first.
I think I increased the number of clean and presses I have done total by a factor of 20 in that one session alone. I think given some time to rest (my lower back is killing) I might get quite a bit better. If I had 3 weeks to go I could probably get to 50+ reps, but I have until the end of the month.
It's for conditioning mate, so I might go up maybe 2.5 kg, but it's the reps I want.
Andy got 4500 lbs and fatkid is winning on 5800 or something rediculous. I'd have to add 13-15 reps in order to beat him and take the lead. My right thumb has skin ripped off so that needs to heal first.
SmashiusClay
Avatar of Cyttorak
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Ian - Do you, or have you at any time, used a program to help plan your running and cardio, or is it just based off experience and feeling?
Starting to want to put some structure into my cardio training at the mo, got so used to having a defined structure to all my training from lifting that this whole thing is making me feel slightly weirded out. Ah well, any help you can give would be appreciated mate.
Starting to want to put some structure into my cardio training at the mo, got so used to having a defined structure to all my training from lifting that this whole thing is making me feel slightly weirded out. Ah well, any help you can give would be appreciated mate.
23/09/2008
Cardio
Recovery run. 4.8 miles jog in 44 minutes, some of the walking and setting up the watch
Using the forerunner. My HR was on average 156 bpm, while at it's maximum it was 174.
Pace was max 7 min mile, average was 9.
Now if I can just work out how to get the data off. I need some alcohol to clean the gold contacts.
MT on the 24th (hence some light recovery the day before, and to get some miles in my legs).
Right knee is slghtly sore at the moment. No running on the 24th but maybe some sprints thursday or friday
edit- that HR was high for such a slow pace. Best I get some more runs going to get my breathing pattern back into scratch
Cardio
Recovery run. 4.8 miles jog in 44 minutes, some of the walking and setting up the watch
Using the forerunner. My HR was on average 156 bpm, while at it's maximum it was 174.
Pace was max 7 min mile, average was 9.
Now if I can just work out how to get the data off. I need some alcohol to clean the gold contacts.
MT on the 24th (hence some light recovery the day before, and to get some miles in my legs).
Right knee is slghtly sore at the moment. No running on the 24th but maybe some sprints thursday or friday
edit- that HR was high for such a slow pace. Best I get some more runs going to get my breathing pattern back into scratch
