Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
Yeah doesn't feel that bad now.
It did feel funny during the run but I thought it's been 2 months now, it should really be up to it so pushed through. I'm going to try not to overdo it but continue to do some deep wide squats to stretch and strength the region.
edit-It did feel strained during some hill portions of the run. So no sprints for a while yet I think. I'll get in some light miles to make sure it's back to normal before I start taxing it like that.
It did feel funny during the run but I thought it's been 2 months now, it should really be up to it so pushed through. I'm going to try not to overdo it but continue to do some deep wide squats to stretch and strength the region.
edit-It did feel strained during some hill portions of the run. So no sprints for a while yet I think. I'll get in some light miles to make sure it's back to normal before I start taxing it like that.
10/03/2009
am
Lifting + conditioning
Ran to gym to test out inner leg.
SOHP
8@40
3@60
3@65
[email protected]
[email protected]
3 sets of pull ups, 6, 7, 7
Conditioning
DB used- 16kg
100 rope turns (after the first set, first 20 were fast, next 80 sprint)
10 (5 per hand) swings
10 clean and snatch (5 a hand)
20 jumping jacks
30s rest
7 rounds
I missed out burpees because I wanted to give the shoulders and legs a bit of a rest before thai training tonight.
On a side note- 7 hours sleep isn't enough (well, 6 1/2, but I went back to sleep for 30 minutes). I feel awake, just a bit lethargic and yawning a lot. I took yesterday off to go to bed early and have a bit of a rest but ended up staying up watching heroes on channel 2.
pm
MT
3 round shadow boxing.
2 rounds circuit work, burpees, press ups, tuck jumps, jumping squats, knee raises, calf raises (on the spot those two are active rest).
Held for 3 rounds.
Hit for 3 rounds.
1 round technique. During break; parrying jab, left kick for 10, parrying right hand, right kick for 10. Same for both sides but knees
Technique round. Stuff I can't remember during break
Technique round
Did a lot of sparring
2 rounds boxing
2 rounds leg sparring
2 rounds KK7 rules
2 rounds full
1 round with one person
1 round with another
1 round with another
I felt quite fit. Energetic. After the 2 circuit rounds I did feel a bit drained, but for the pad work I felt good.
am
Lifting + conditioning
Ran to gym to test out inner leg.
SOHP
8@40
3@60
3@65
[email protected]
[email protected]
3 sets of pull ups, 6, 7, 7
Conditioning
DB used- 16kg
100 rope turns (after the first set, first 20 were fast, next 80 sprint)
10 (5 per hand) swings
10 clean and snatch (5 a hand)
20 jumping jacks
30s rest
7 rounds
I missed out burpees because I wanted to give the shoulders and legs a bit of a rest before thai training tonight.
On a side note- 7 hours sleep isn't enough (well, 6 1/2, but I went back to sleep for 30 minutes). I feel awake, just a bit lethargic and yawning a lot. I took yesterday off to go to bed early and have a bit of a rest but ended up staying up watching heroes on channel 2.
pm
MT
3 round shadow boxing.
2 rounds circuit work, burpees, press ups, tuck jumps, jumping squats, knee raises, calf raises (on the spot those two are active rest).
Held for 3 rounds.
Hit for 3 rounds.
1 round technique. During break; parrying jab, left kick for 10, parrying right hand, right kick for 10. Same for both sides but knees
Technique round. Stuff I can't remember during break
Technique round
Did a lot of sparring
2 rounds boxing
2 rounds leg sparring
2 rounds KK7 rules
2 rounds full
1 round with one person
1 round with another
1 round with another
I felt quite fit. Energetic. After the 2 circuit rounds I did feel a bit drained, but for the pad work I felt good.
11/03/2009
am- off to sleep
I may be doing phys tonight with the TA, not sure, which means either I train tonight with them, or I end up having the day off and doing WC101 tomorrow morning and do thai in the evening. We'll see.
pm- HIIT on the spin bike- Rushed
5 minute warm up
4 min spin intervals while standing with 1 minute rest.
The end rep was about 3 minutes and then I had a 1 minute cool down.
The Interval periods got the HR to 160, peaking at 170 for the last interval. During th 1 minute the HR got down to about 140, 135 the first few.
The limiting factor was legs on this, since I wanted true interval work, not sub anaerobic threshold work. But oh well.
I feel suitably fucked today.
am- off to sleep
I may be doing phys tonight with the TA, not sure, which means either I train tonight with them, or I end up having the day off and doing WC101 tomorrow morning and do thai in the evening. We'll see.
pm- HIIT on the spin bike- Rushed
5 minute warm up
4 min spin intervals while standing with 1 minute rest.
The end rep was about 3 minutes and then I had a 1 minute cool down.
The Interval periods got the HR to 160, peaking at 170 for the last interval. During th 1 minute the HR got down to about 140, 135 the first few.
The limiting factor was legs on this, since I wanted true interval work, not sub anaerobic threshold work. But oh well.
I feel suitably fucked today.
12/03/2009
Meant to do WC101, but went back to sleep, felt fucked
Though about having day off, but ended up going for a run.
First 2 miles were about 7 min 48 per mile, last 2.93 were 7 min 23. Distance was 4.93 miles in 37 min 36 or something. Pace average was 7 min 38.
Not bad considering I wasn't struggling at any point, my weight has gone up and I felt fucked in the morning.
Friday the 13th is squat day.
Meant to do WC101, but went back to sleep, felt fucked
Though about having day off, but ended up going for a run.
First 2 miles were about 7 min 48 per mile, last 2.93 were 7 min 23. Distance was 4.93 miles in 37 min 36 or something. Pace average was 7 min 38.
Not bad considering I wasn't struggling at any point, my weight has gone up and I felt fucked in the morning.
Friday the 13th is squat day.
F
Fozzy1
Guest
thats because I started posting more in your log, right, right?
~Foz
~Foz
F
Fozzy1
Guest
- Joined
- Jul 14, 2006
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I'm moving his log to the Archives. suck it naive canuck.
~Foz
You don't have the balls to move it, you may have better luck stealing it... criminal
:icon_chee
~Standard
F
Fozzy1
Guest
...bastards.
~Foz
~Foz
13/03/2009
Lifting
Not going into it, but got ass to grass 5@100 and did some wide stance PL squats of 5 at 117.5. The deep squats were 5 at 107.5
Fuck me I'm poor on squats these days.
GM
8@60
8@75
[email protected]
Did a set of 8 front squats at 60
Some snatch holds. Again, poor grip, plus sweating like a
in a school playground.
Did a rack Zsquat with 130 on the bar.
Can't remember if I did anything else now
Conditioning
I had this in my head since the week before, but tweaked it due to fucking fatique.
With a 16kg DB
10 swings per arm, 2 burpees; 9 swings, 4 burpees; 8, 6; 7, 8; 6, 10; 5, 12; 4, 14; 3, 16; 2, 18; 1, 20.
At about 16 I couldn't perform a full pushup for the whole, so for the majority to keep time down (ie resting), I took out the press up for the 18 and 20, but left in the jump per burpee.
Now, I was going to reverse it, but I was fucked, so reversed it with the DB's. but each set I kept to 4 full burpees (being press up and jump. The last set however I did 10. That was not fun.
Lifting
Not going into it, but got ass to grass 5@100 and did some wide stance PL squats of 5 at 117.5. The deep squats were 5 at 107.5
Fuck me I'm poor on squats these days.
GM
8@60
8@75
[email protected]
Did a set of 8 front squats at 60
Some snatch holds. Again, poor grip, plus sweating like a
in a school playground.Did a rack Zsquat with 130 on the bar.
Can't remember if I did anything else now
Conditioning
I had this in my head since the week before, but tweaked it due to fucking fatique.
With a 16kg DB
10 swings per arm, 2 burpees; 9 swings, 4 burpees; 8, 6; 7, 8; 6, 10; 5, 12; 4, 14; 3, 16; 2, 18; 1, 20.
At about 16 I couldn't perform a full pushup for the whole, so for the majority to keep time down (ie resting), I took out the press up for the 18 and 20, but left in the jump per burpee.
Now, I was going to reverse it, but I was fucked, so reversed it with the DB's. but each set I kept to 4 full burpees (being press up and jump. The last set however I did 10. That was not fun.
