Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
Don't ask me mate.
They have standards and aren't willing to settle for any less, and I'm not going to aruge.
Mine was silly mistakes that I can hopefully rectify for next time. I only have one more shot.
Smash is because he can't do press ups on the flats of his hands, although he can do knuckle press ups. He passed the testing that I failed ages ago.
Me either
Champions of what?
Giving up on fighting because it's too hard?
What I'll do is lift 180kg once, then move onto complete fitness stuff and laugh at people doing weights. Thats a 180 of what you do these days little one.
Thanks for the ross books loan though :icon_chee
Also- I've considered moving to the next gen gym, but I only pay
18/01/2009
Conditioning on a low amount of time
14kg DB
10 swing
10 clean
10 burpee
5 thrusters. Initially with the DB, but after this first set I switched to just a small bar because I was wasting too much time trying to work out how to adjust the DB's (ie rest).
4 sets with a minute rest in between
Conditioning on a low amount of time
14kg DB
10 swing
10 clean
10 burpee
5 thrusters. Initially with the DB, but after this first set I switched to just a small bar because I was wasting too much time trying to work out how to adjust the DB's (ie rest).
4 sets with a minute rest in between
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haha im only messin around man Im actually looking to get back into shape myself, I nearly had a heart attack in between deadlift sets today and just realised that it sucks how bad condition ive gotten in
yeh screw next gen if its 45p/m, you pay for a shitload of stuff youd never use they have so much random crap in there last time I went.
yeh screw next gen if its 45p/m, you pay for a shitload of stuff youd never use they have so much random crap in there last time I went.
19/01/2009
Conditioning- am (bed at 11.45, up at 6).
5 min bike ride
1k on the rower
2 min bike
500m row
2 min
300m row
2 min
100m row * 3 with 15s rest (100's in 18.5s, 18s and 18.5s)
5 min on the bike
10 min on eliptical
Then did with a 18kg DB
10 snatches (per arm) and 10 full burpees.
Rest and did the above again.
Went home and had breakie.
I have a chest pain currently
Conditioning- am (bed at 11.45, up at 6).
5 min bike ride
1k on the rower
2 min bike
500m row
2 min
300m row
2 min
100m row * 3 with 15s rest (100's in 18.5s, 18s and 18.5s)
5 min on the bike
10 min on eliptical
Then did with a 18kg DB
10 snatches (per arm) and 10 full burpees.
Rest and did the above again.
Went home and had breakie.
I have a chest pain currently
I know, give and take :icon_chee.
You should get some runners on and do some 400m sprints with me.
Mate, next gym last time I looked with
20/01/2009
MT
Started off doing tit for tat technique for about 15 minutes.
Padwork
2 rounds of something I can't remember
Held
2 rounds of power work, swapping each round (so 4 rounds, but one was me, then the numpty I had to work with, then me then him).
I know there was a work horse round in there with breaks being defending for 15 seconds and a hard power round of 1 2 3 4 right kick and the same but left kick.
Spar for about 45 minutes. During the hard work I was gassing and sparring against chris I started to feel fatiqued, but otherwise I felt fine during the session. Right hip though is injured I think, so I'm skipping running and weights for a few days to try and let it heal.
I did a few rounds grappling, never a strong point. Grappled with a guy from Ireland apparently. Very good grappler. Spent the previous 1 1/2 hours on the bag so I don't know how good his hands and legs were.
edit- I forgot to add- at the end of it all we did, hanging off the ring (extra ROM), 200 no's, 200 ear to ears and 200 yes's.
I managed to about 30 yes's before I had to put my head down. Fuck me it hurt keeping my head up all that time (you go from one to another, so your neck if off the ground for 600 reps).
MT
Started off doing tit for tat technique for about 15 minutes.
Padwork
2 rounds of something I can't remember
Held
2 rounds of power work, swapping each round (so 4 rounds, but one was me, then the numpty I had to work with, then me then him).
I know there was a work horse round in there with breaks being defending for 15 seconds and a hard power round of 1 2 3 4 right kick and the same but left kick.
Spar for about 45 minutes. During the hard work I was gassing and sparring against chris I started to feel fatiqued, but otherwise I felt fine during the session. Right hip though is injured I think, so I'm skipping running and weights for a few days to try and let it heal.
I did a few rounds grappling, never a strong point. Grappled with a guy from Ireland apparently. Very good grappler. Spent the previous 1 1/2 hours on the bag so I don't know how good his hands and legs were.
edit- I forgot to add- at the end of it all we did, hanging off the ring (extra ROM), 200 no's, 200 ear to ears and 200 yes's.
I managed to about 30 yes's before I had to put my head down. Fuck me it hurt keeping my head up all that time (you go from one to another, so your neck if off the ground for 600 reps).
23/01/2009
400's
1 mle run to warm up
90s rest on all
1 min 13
1 min 17
1 min 31
1 min 35
1 min 37
Big jump between 2 and 3, but my last set the week before had the first one at 1 min 19, so it's not all bad.
400's
1 mle run to warm up
90s rest on all
1 min 13
1 min 17
1 min 31
1 min 35
1 min 37
Big jump between 2 and 3, but my last set the week before had the first one at 1 min 19, so it's not all bad.
27/01/2009
Lifting
5 min cycle to warm up
Front Squats
8@40
5@60
5@70
5@80
5@85
4@90. However, I was feeling very shakey so I did 2 reps to above parallel to get used to the weight then the last 2 sunk like a stone to normal full ROM.
1@95. There was A LOT of fucking about setting up my feet with the weight unracked. I was probably messing aboue for 30s. I need new shoes.
The rep coming out of the hole was hairy, but I got out of the hole. At extension the weight came off my shoulders by a few inches because of the speed. Its the hole that needs work.
Bulgarian split squats
8 both legs
6 both legs
14 kg each hand.
The left leg felt fine all the way through, the right leg, not so much, hence the lower reps until the right leg builds up.
Weighted 'decline' sit ups.
The decline angle was only like 10*. I used vinces set up wih 3 20kg plates under the end to raise the depth.
10@bw
10@18
10@30
Swings
40 swings each arm with a 22 kg DB.
I got through 20 each side (right for 10, left for 10 etc) until I needed to rest. Did the next 20 non stop, then the last 20 were 10 each arm, rest slightly, go.
I felt drained.
Lifting
5 min cycle to warm up
Front Squats
8@40
5@60
5@70
5@80
5@85
4@90. However, I was feeling very shakey so I did 2 reps to above parallel to get used to the weight then the last 2 sunk like a stone to normal full ROM.
1@95. There was A LOT of fucking about setting up my feet with the weight unracked. I was probably messing aboue for 30s. I need new shoes.
The rep coming out of the hole was hairy, but I got out of the hole. At extension the weight came off my shoulders by a few inches because of the speed. Its the hole that needs work.
Bulgarian split squats
8 both legs
6 both legs
14 kg each hand.
The left leg felt fine all the way through, the right leg, not so much, hence the lower reps until the right leg builds up.
Weighted 'decline' sit ups.
The decline angle was only like 10*. I used vinces set up wih 3 20kg plates under the end to raise the depth.
10@bw
10@18
10@30
Swings
40 swings each arm with a 22 kg DB.
I got through 20 each side (right for 10, left for 10 etc) until I needed to rest. Did the next 20 non stop, then the last 20 were 10 each arm, rest slightly, go.
I felt drained.
F
Fozzy1
Guest
Ian why don't you do back squats mate?
*I only ask because I can't do front squats because i suck and wish I could* :'(
~Foz
*I only ask because I can't do front squats because i suck and wish I could* :'(
~Foz
I got bored with them. I haven't really squatted properly for over 3 years I guess, and only dabbled on and off for a year before that.
I decided some front squats would make a change and so far I'm enjoying them.
I also have a ego thing, so having time off back squatting, I think I can go back to what I was doing before, can't get near, do myself a injury and get annoyed at the process.
edit
I might start trying out my back squats when I can front squat 110 for a triple. That should be fun.
edit2- I also find I can squat much deeper with the front squat. Previously I have been back squatting and leaning forward too much to get the depth, resulting in a strained back (not the case when I was GMing 120 for 8). But with the front squat, there isn't much option for that. At most my wrists are sore if I try and keep the weight there when it should just fall off.
edit3!- Your bulgarian split squats are better then mine, why don't you give front squats some practise. Once you get them, their not too bad.
F
Fozzy1
Guest
it just feels way too odd having the bar up there like that, I don't know if I lack wrist flexibility or what it is, it just felt weird man.
~Foz
~Foz
Felt weird for me as well mate.
It's all about practise and getting the wrists used to the position. The real thing to learn is to point the elbows nice and high when in the hole. I was losing it until I started doing that.
Once you get it you'll be surprised why it took you so long to start. Then you'll just be annoyed at how hard it is. Extra ROM maybe contributing to that.
