Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
F
Fozzy1
Guest
Back after being away from the 10th-24th.
Shattered but time well spent.
Now to get my fitness back since I haven't really been pushed for 2 weeks (physically, averaging 4-5 hours a night for 2 weeks though was definitely taxing).
Shattered but time well spent.
Now to get my fitness back since I haven't really been pushed for 2 weeks (physically, averaging 4-5 hours a night for 2 weeks though was definitely taxing).
27/05/2009
4.5 miler during lunch hour at work.
Found some nice hills to run in about 10 minutes drive from work.
edit- this evening I'm going to get down the gyn, work out my 1 rep maxes for ohp, dead and squat and start on the 5 3 1 method tomorrow.
I've been putting it off long enough and if I can get 2 45 minute sessions in a week and get it all done I'll be happy.
4.5 miler during lunch hour at work.
Found some nice hills to run in about 10 minutes drive from work.
edit- this evening I'm going to get down the gyn, work out my 1 rep maxes for ohp, dead and squat and start on the 5 3 1 method tomorrow.
I've been putting it off long enough and if I can get 2 45 minute sessions in a week and get it all done I'll be happy.
28/05/2009
Rushing after work and want to start the 5 3 1 programme so did all but bench in one session trying to work out single rep maxes.
Squat- 120 went up easily and I thought I could get 130, but failed to get out of the hole at 125, so I've put it down as 120.
OHP- 70. Again went up fine (I had been doing 4's and 5's with 70) but couldn't move the 72.5. Oh well. 70 it is
Deads. Stopped at 140 mainly because I was feeling fatiqued and my grip was all over the place from sweat.
Bit of conditioning
With a 20kg DB
10 swings left hand
10 swings right hand
10 clean and press LH
10 clean and press RH
10 full burpees
*2 sets
I will be squatting and ohping tonight with some core exercises
Rushing after work and want to start the 5 3 1 programme so did all but bench in one session trying to work out single rep maxes.
Squat- 120 went up easily and I thought I could get 130, but failed to get out of the hole at 125, so I've put it down as 120.
OHP- 70. Again went up fine (I had been doing 4's and 5's with 70) but couldn't move the 72.5. Oh well. 70 it is
Deads. Stopped at 140 mainly because I was feeling fatiqued and my grip was all over the place from sweat.
Bit of conditioning
With a 20kg DB
10 swings left hand
10 swings right hand
10 clean and press LH
10 clean and press RH
10 full burpees
*2 sets
I will be squatting and ohping tonight with some core exercises
Are you refering to the conditioning finisher?
I wanted 3 sets, but mid way through the 2nd I felt fucked. Just goes to show how 3 weeks out of rountine can affect you.
On a side note to anyone doing 5/3/1 a question.
If I do 2 days, seeing as your supposed to max out on the final working set of each exercise, can I still max out on both?
What I'm thinking is
Monday
Squat and MP
Assistance being FSq, dips and maybe bulgarian split squats
Thursday
Deadlift and Bench/something
Assistance being SLDL, DB swings and/or pull ups
29\05\2009
Lifting
5 min row warm up
Squat
8@60
5@90
5@95
[email protected]
OHP
8@40
5@50
5@55
8@60
3 sets of FSq of 40kg for 10 reps
3 sets of 10 dips
Conditioning
25 minutes of skipping, with 4 sets of (5 clean and press both hands, 5 swings both hands, 10 burpees) during it.
3 sets of 10 hanging knees to chest
edit- because I forgot I did 8 reps on the final OHP working set. I remembered that the last set was as many reps baring failure as possible after I had finished the squats. Silly Ian
Lifting
5 min row warm up
Squat
8@60
5@90
5@95
[email protected]
OHP
8@40
5@50
5@55
8@60
3 sets of FSq of 40kg for 10 reps
3 sets of 10 dips
Conditioning
25 minutes of skipping, with 4 sets of (5 clean and press both hands, 5 swings both hands, 10 burpees) during it.
3 sets of 10 hanging knees to chest
edit- because I forgot I did 8 reps on the final OHP working set. I remembered that the last set was as many reps baring failure as possible after I had finished the squats. Silly Ian
30/05/2009
Run
5.3 miler slow with breaks of runnign due to getting lost a few times.
The time was 42 minutes but I went further and longer because when I had to work out where I was and on some sections of road I stopped the watch.
Run
5.3 miler slow with breaks of runnign due to getting lost a few times.
The time was 42 minutes but I went further and longer because when I had to work out where I was and on some sections of road I stopped the watch.
01/06/2009
Lifting
5 min row to warm up
DL- fuck me my lower back is stiff
8@60
5@80
5@105
[email protected]
5@120
My grip went to shit at 120. I had to reset due to fucking sweat. Later today I'm going to order stuff from myprotein and get some liquid chalk.
SLDL
3 sets of 10 with clean grip with 60kg
Incline situps with sore fucking back.
Conditioning
3 sets of
100 sprint skips
5 reps wth right and then left hand clean and press (18kg)
5 reps with both hand swing
10 full burpees.
Lifting
5 min row to warm up
DL- fuck me my lower back is stiff
8@60
5@80
5@105
[email protected]
5@120
My grip went to shit at 120. I had to reset due to fucking sweat. Later today I'm going to order stuff from myprotein and get some liquid chalk.
SLDL
3 sets of 10 with clean grip with 60kg
Incline situps with sore fucking back.
Conditioning
3 sets of
100 sprint skips
5 reps wth right and then left hand clean and press (18kg)
5 reps with both hand swing
10 full burpees.
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they got rid of the purple decline bench, disaster.
ive switched to hanging leg raise for abs now. that purple bench had little things to brace your feet when doing situps the others dont
btw I jsut emailed you the 531 manual again
what time/days do you usually lift?
ive switched to hanging leg raise for abs now. that purple bench had little things to brace your feet when doing situps the others dont
btw I jsut emailed you the 531 manual again
what time/days do you usually lift?
they got rid of the purple decline bench, disaster.
ive switched to hanging leg raise for abs now. that purple bench had little things to brace your feet when doing situps the others dont
btw I jsut emailed you the 531 manual again
what time/days do you usually lift?
Cheers, I saw.
I trained this morning, but it varies nowadays.
What I used for the incline situps was the curl monkey station. I saw someone doing it and had a go this morning. It works surprisingly well.
Yeah that's the piece of shit equipment that's been found to have a good alternative function.
You're ass is just on the pad, so you don't overstrain the lower back .
I'm wondering how much leverage is can take though (when you're half way up and with a DB in your hands, you don't want it tipping forwards).
That's an interesting improv. Cool.
02/06/2009
MT
Got there for the 7pm session because had stuff to do and didn't want to be until till 2am doing it all.
3 rounds warm up
3 rounds holding for a new girl. I'm a bad man.
During parts of showing her how to kick and throw a right punch, I was jokingly asking for permission and then grabbing her arse and hips to manuver her around to the right position. I did actually need to do it, but not so hands on and grabby. I could have kept to the hips, but I was in a flirty/sexual assault kinda mood.
My god did she have a tight firm arse. I for some reason got stuck on the word grinding and made a point of mentioning that I didn't know why I was using the word so much. She didn't mind I don't think, she was giggling like a school girl anyway.
After that 3 rounds of hitting with chris holding the pads. The spark really went in the final round, but more muscular endurance then anything, I wasn't gasping for breath and held a conversation afterwards.
New class- It should be noted that I was fucked. It was pretty hot in the gym and I sweat a lot at the best of times and chris, at my current state of MT specific fitness (ie none) fucked me with the workrate.
3 rounds shadow with 10 press ups, 10 burpees and 20 bw squats in between each round and at the end of round 3.
Held for 4 rounds
Hit for 4 rounds.
First round was technique stuff
2nd was 3 sets of a given technique, 7 kicks each side repeat for the round.
3rd was 3 sets again, 10 kicks each ride for the round
4th sets was 10 kicks, 10 punches then right hand, 10 knees, 7 kicks 10 punches then right hand then knees, 5, 3, 2, 1 kicks with everythign else the same. I got to doing a double kick round again before I ran out of time.
I then had to run away like a girl because by this point I was 10 minutes late.
MT
Got there for the 7pm session because had stuff to do and didn't want to be until till 2am doing it all.
3 rounds warm up
3 rounds holding for a new girl. I'm a bad man.
During parts of showing her how to kick and throw a right punch, I was jokingly asking for permission and then grabbing her arse and hips to manuver her around to the right position. I did actually need to do it, but not so hands on and grabby. I could have kept to the hips, but I was in a flirty/sexual assault kinda mood.
My god did she have a tight firm arse. I for some reason got stuck on the word grinding and made a point of mentioning that I didn't know why I was using the word so much. She didn't mind I don't think, she was giggling like a school girl anyway.
After that 3 rounds of hitting with chris holding the pads. The spark really went in the final round, but more muscular endurance then anything, I wasn't gasping for breath and held a conversation afterwards.
New class- It should be noted that I was fucked. It was pretty hot in the gym and I sweat a lot at the best of times and chris, at my current state of MT specific fitness (ie none) fucked me with the workrate.
3 rounds shadow with 10 press ups, 10 burpees and 20 bw squats in between each round and at the end of round 3.
Held for 4 rounds
Hit for 4 rounds.
First round was technique stuff
2nd was 3 sets of a given technique, 7 kicks each side repeat for the round.
3rd was 3 sets again, 10 kicks each ride for the round
4th sets was 10 kicks, 10 punches then right hand, 10 knees, 7 kicks 10 punches then right hand then knees, 5, 3, 2, 1 kicks with everythign else the same. I got to doing a double kick round again before I ran out of time.
I then had to run away like a girl because by this point I was 10 minutes late.
03/06/2009
Cardio
Did a 4.5 miler during my lunch break around a foresty area near work. It was slow going (average 8 min 20 per mile). I think I'm tired from thai yesterday (that and unfit and the fucking terrain...up and down, up and down).
Cardio
Did a 4.5 miler during my lunch break around a foresty area near work. It was slow going (average 8 min 20 per mile). I think I'm tired from thai yesterday (that and unfit and the fucking terrain...up and down, up and down).
Yeah this is somewhere I haven't run before so not too bad. Varying terrain and got a nice cut down my leg from thorn bushes.
There's a load of hills not far away as well so I'll probably venture out to those during a weekend and scope out the beginning parts of a run and get happily lost all over again.
There's a load of hills not far away as well so I'll probably venture out to those during a weekend and scope out the beginning parts of a run and get happily lost all over again.
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