Ians MT and PL log-2

[Ian Coe]

stretch your wrists every day, also you dont really need to 'hold' the bar usually I just rack it on my shoulders and use 2 fingers to keep it still

Agreed

It's more just creating a incline with your arms so that the bar sits on the delts. Honestly some ropes or cloth wrapped around the bar would do if you lacked the flexibility.

I've seen people (on the web, not at the shitty gym) use nylon wrapped around the bar and they hold onto that.

 

[Ian Coe]

Finally, sherdog wasn't letting me log in

 

[Fozzy1]

yeah it was offline for a while. maintenance!

~Foz

 

[Ian Coe]

28/01/2009

Cardio

Walked to gym
10 minute cycle to warm up

4 sets of 2 minute with 1 min rest of
10 swings (5 per arm), 10 snatches (5 per arm) 10 burpees.

First set- one cycle, got to 6 burpees on 2nd
2nd, one cycle, 7 burpees
3rd, one cycle, 6 burpees
4th, one cycle, 3 burpees

I was doing it with dan and we used 12kg kettle bells. Those things are weird. I didn't like it.

10 min jog on the machines
Stretch because my hip isn't happy.

My burpees were strong. Dropping and getting a decent height per jump. They were all full burpees, so all had a jump and press up. I think the last time I did 2 min rounds with a 12, some were with a jump, some without a jump, same with press ups. So progress has been made. This might well account for not finishing all of the burpees.

I think next week I'm going to try work capacity 101. I'll have to replace the medicine ball slams with swings, but I think it won't be much fun.

edit- I'm going to do 4 400's this friday and then next week it'll be 5 400's with 70s rest.
I need to try and sort this hip pain out though. That won't help my 400 time at all.

 

[Ian Coe]

yeah it was offline for a while. maintenance!

~Foz

Twas annoying

 

[Ian Coe]

29/01/2009

Was going to do some light cv work this morning, but ended up catching up on sleep and getting 9 and a bit hours kip.

Going thai tonight.

Incase I lose the information, I'm going to give this a try at some point

Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40
800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20
400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40
200 metre jog
recovery in 1:20


Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08
600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25
400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43
200 metre jog
recovery in 1:25


Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30
400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45
200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23
100 metre jog
recovery in 45


Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23
600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35
400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48
200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24
100 metre jog
recovery in 48


Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30
600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40
400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50
200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25
100 metre jog
recovery in 50


Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35
600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45
400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53
200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26
100 metre jog
recovery in 53


Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50
600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53
400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min
200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30
200 metre jog
recovery in 1 min


Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05
400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03
200 metre jog
recovery in 2:06
Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10
400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32
100 metre jog
recovery


INTERVAL TRAINING
SESSION
Specific interval training sessions are on page 11 of this booklet. Interval training involves running set distances in specific times, with the running pace dictated by your 1.5 mile run time. It is important that during these sessions you adhere to the time and distance stated during the recovery
period

 

[Ian Coe]

29/01/2009

Sparring


Started off doing combos and continuous 10 minute rounders, building up technique.

Lots of sparring and tit for tat.
Nothing too difficult. Ol's fighting in 9 days, chris too, lyndon trainer earlier in the day because he hasn't got too long and charlie is AWOL.

On a side note- the inside of my right hip is getting worse and worse. After training yesterday it really fucking aches/hurts today. I want to do 400's today (30th) but I see that being a big mistake.

edit- my boiler basically exploded yesterday so when I got in the air cupboard was full of my towels and change of bedding that were 3-4 times normal weight and dripping. So I didn't have anything to dry it up with.
Now I'm having arguments and I'm having a meeting later and I see me losing it.

But on a side note- ahh, coffee.

 

[Revok]

Remember that story in the news a while back where that newborn baby was boiled alive when the boiler exploded through the ceiling above his cot?

...

And here's you whinging about your tweaked hip. You make me sick.

 

[Ian Coe]

Remember that story in the news a while back where that newborn baby was boiled alive when the boiler exploded through the ceiling above his cot?

...

And here's you whinging about your tweaked hip. You make me sick.

No overhead boiler in the bedroom FTW

 

[Ian Coe]

31/01/2009

Cardio

Supposed to do 400's, but leg was feeling really strained

Instead did 75 min on the bike, just working on HR. Low resistance. Trying to get the HR to 120-135 on low resistance to not annoy the leg was a nightmare. I think the first hour averaged 114 and the last 15 min was average of 121.

After that
OHP
8@40
5@60
[email protected]
[email protected] and the last 5th rep was a push press and slow lower

Stretched and foam roller.

Turns out I have probably strained my groin. Needs rest

Quite annoyed

 

[vince89]

hey what heart rate monitor did you say you had?

im thinking of buying this

Garmin Forerunner 50

its pretty cheap but does the job, I just need something to tell me what my heart rate is at dont really need all the fancy features like GPS etc.

 

[vince89]

hey what heart rate monitor did you say you had?

im thinking of buying this

Garmin Forerunner 50

its pretty cheap but does the job, I just need something to tell me what my heart rate is at dont really need all the fancy features like GPS etc.

 

[oxcart]

Turns out I have probably strained my groin.

I pulled my groin last night.







Felt so good so I pulled it again.

 

[vince89]

i just bought one of those ones where you dont need to wear a chest strap, only cost

 

[Ian Coe]

i just bought one of those ones where you dont need to wear a chest strap, only cost

 

[Ian Coe]

I pulled my groin last night.







Felt so good so I pulled it again.

My bday was tuesday.

I had the day off (snow day along with monday). My gf pulled mine for me all day long (teacher, snow day also mwhahaha).

 

[vince89]

Sorry, I've been unable to reply to any threads. The work comps didn't agree with sherdog yesterday.

I have the forerunner 305.

The HR monitor that does need a chest strap, doesn't it have like two contacts on the device which you touch and hold for 10s or so to get a snapshot reading?

I looked at those but if I'm running or, well, doing anything, I don't want to have to stop to check my HR. Not possible when hitting pads either.

yeh fair enough I guess thats 1 downside of it. im gonna use it to track my resting heart rate and in between intervals, stuff like that

ive been reading up on EZA's posts again, gonna start getting back into good shape for BJJ

 

[Ian Coe]

04/02/2009

Had a long break to try and heal the strain

Cardio
50 minutes on the eliptical. I reset the watch but forgot to start it, I only found this out 43 minutes into the 50, so...fuck it.
I was looking at HR and I know after about 5 minutes (5 min warm up...ish) my HR was 145. After half a hour it was around 155 and by the end it was 165. For the last few minutes I tried to keep my HR up to 175.

Felt fine afterwards, shows the 400's have done more then strain my groin. On a plus side of doing this, I feel pretty drained today and I didn't twinge my inner leg at all. Feels fine. Got to take the session tonight so will be boxing for a while.

Unless it blizzards...please god please.

I'm one of the few people that drove. The 2 others walk in and the one from stevenage has only just arrived, a hour late.

 

[vince89]

whats it like on the A1 cause Ive got training tonight

 

[Ian Coe]

yeh fair enough I guess thats 1 downside of it. im gonna use it to track my resting heart rate and in between intervals, stuff like that

ive been reading up on EZA's posts again, gonna start getting back into good shape for BJJ

I guess for your resting HR that's fair enough. They say to do it upon waking only really though.

Are you going to try the sprint, rest until your HR is down to 120 protocal?

I tell you what, 400's suck. Please note- I do not advocate doing them for atleast a week.