Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
04/06/2009
Supposed to lifting this morning. Went to bed late and woke up at the right time but had no energy. Feel absolutely fucked today.
Need to do phase 2 of wave one for squat and ohp. I'm away on over the weekend so I don't know if I'll skip tonight or just get on with it. The weekend isn't going to be easy so it might be sensible to have tonight off, or atleast do some light cardio work.
Supposed to lifting this morning. Went to bed late and woke up at the right time but had no energy. Feel absolutely fucked today.
Need to do phase 2 of wave one for squat and ohp. I'm away on over the weekend so I don't know if I'll skip tonight or just get on with it. The weekend isn't going to be easy so it might be sensible to have tonight off, or atleast do some light cardio work.
05/06/2009
Lifting
5 min row
Squat
8@60
5@80
3@95
[email protected]
[email protected]
3 sets of 10 FSq @ 45
OHP
8@just bar
8@40
5@45
[email protected]
[email protected]
[email protected]
3 sets of hanging leg raises from the chin up bar
Conditioning finisher
18kg DB- coiuldn't find the 20
clean-10 both hands
swing- 10 both hands
10 burpees with a jump but not a tuck jump
3 sets for time
First set was 1 min 53, took a break till 2 min then next set took until 3 min 54, last set I didn't finish until 6 min 34. I had to take a breather between cleans, swings and burpees. Tiring work
Lifting
5 min row
Squat
8@60
5@80
3@95
[email protected]
[email protected]
3 sets of 10 FSq @ 45
OHP
8@just bar
8@40
5@45
[email protected]
[email protected]
[email protected]
3 sets of hanging leg raises from the chin up bar
Conditioning finisher
18kg DB- coiuldn't find the 20
clean-10 both hands
swing- 10 both hands
10 burpees with a jump but not a tuck jump
3 sets for time
First set was 1 min 53, took a break till 2 min then next set took until 3 min 54, last set I didn't finish until 6 min 34. I had to take a breather between cleans, swings and burpees. Tiring work
5-7 June
Doing reserve stuff
Over 36 hours completed 10 tasks ranging from BCD stuff to assualt course and covered 30km with 12 hours down time during the night (1900-0700 with 2 bloody village assualts by gurkhas going on for a hour at 2315 and 0430. They were going on in another part of the foreest we bunkered down in). We were carrying about 70lbs of kit everything in.
On saturday my left knee started to feel weird, the tendon behind the knee cap felt strained. But after a rest and sleep it feels fine.
I am in pieces however now.
Result
Doing reserve stuff
Over 36 hours completed 10 tasks ranging from BCD stuff to assualt course and covered 30km with 12 hours down time during the night (1900-0700 with 2 bloody village assualts by gurkhas going on for a hour at 2315 and 0430. They were going on in another part of the foreest we bunkered down in). We were carrying about 70lbs of kit everything in.
On saturday my left knee started to feel weird, the tendon behind the knee cap felt strained. But after a rest and sleep it feels fine.
I am in pieces however now.
Result
That kinda stuff yeah
Cheers me up no end when in a bad mood.
I know, me in a bad mood, who'd have thunk it. But it happens
11/06/2009
AM- rounds of 30s shadow- 30s burpee, 30s shadow with 30-60s rest before conference
pm- 1.8 miler run, 45 min on the elliptical because my wednesday run yesterday was shit.
Av HR was 155 for 1.8 (almost 14 minutes) and HR for 45 minutes was 150
AM- rounds of 30s shadow- 30s burpee, 30s shadow with 30-60s rest before conference
pm- 1.8 miler run, 45 min on the elliptical because my wednesday run yesterday was shit.
Av HR was 155 for 1.8 (almost 14 minutes) and HR for 45 minutes was 150
12/06/2009
Lifting
5 min row to warm up
Squat
8@60
5@80
5@90
[email protected]
6@115
OHP
8@40
[email protected]
3@60
[email protected]
Fsq assistance
10@60- this was a accident
10@50
10@50
Dips
3 sets of 10 bw+1.25 kg
Conditioning
I can't remember now
I think I did 10 minutes skipping with the heavy rope
Then Something like 3 sets of 10 burpees, 10 swings each arm with a 18, 10 snatches each arm with 18 then 100 rope turns.
Lifting
5 min row to warm up
Squat
8@60
5@80
5@90
[email protected]
6@115
OHP
8@40
[email protected]
3@60
[email protected]
Fsq assistance
10@60- this was a accident
10@50
10@50
Dips
3 sets of 10 bw+1.25 kg
Conditioning
I can't remember now
I think I did 10 minutes skipping with the heavy rope
Then Something like 3 sets of 10 burpees, 10 swings each arm with a 18, 10 snatches each arm with 18 then 100 rope turns.
14/06/2009
Cardio
5 miler. Nice and gentle, nothing major. Pace was okish, but I need to get my runs in more these days what with the mountain run being 8-9 weeks away.
It was not fast mainly due to being active all day moving, not eating and having one of those bright spark ideas of finding a bridleway and following it and the others joining it without knowing where they go. Ah the adventure.
I think the average HR was 151.
Cardio
5 miler. Nice and gentle, nothing major. Pace was okish, but I need to get my runs in more these days what with the mountain run being 8-9 weeks away.
It was not fast mainly due to being active all day moving, not eating and having one of those bright spark ideas of finding a bridleway and following it and the others joining it without knowing where they go. Ah the adventure.
I think the average HR was 151.
15/06/2009
Right, lets do this again
5 min row warm up
DL
8@60
5@100
[email protected]
3@120- oh yeah, this was actually 115 because I put 2 5's on one side and 1 by accident on the other
[email protected] grip fail
3 sets of 10 @ 60 SLDL
Conditioning
3 sets of
5 pull ups
10 burpees (set 2 and 3 were 15 burpees)
8 swings both sides
8 clean and press both sides Weight used 22 kg
30 incline sit ups
7 pull ups.
Right, lets do this again
5 min row warm up
DL
8@60
5@100
[email protected]
3@120- oh yeah, this was actually 115 because I put 2 5's on one side and 1 by accident on the other
[email protected] grip fail
3 sets of 10 @ 60 SLDL
Conditioning
3 sets of
5 pull ups
10 burpees (set 2 and 3 were 15 burpees)
8 swings both sides
8 clean and press both sides Weight used 22 kg
30 incline sit ups
7 pull ups.
16/06/2009
Cardio
Can't do thai tonight due to moving, so went on a run through a forest near work for 'lunch' (about 16.00). Muddy in places, rough terrain, some parts where I got lost were about 60 degree inclines where I was bent over double almost scrambling up with my hands, loved it. Average HR for the 41 minutes was 152.
Cardio
Can't do thai tonight due to moving, so went on a run through a forest near work for 'lunch' (about 16.00). Muddy in places, rough terrain, some parts where I got lost were about 60 degree inclines where I was bent over double almost scrambling up with my hands, loved it. Average HR for the 41 minutes was 152.
17/06/2009
Cardio
In london
5 minute run to warm up.
I was then going to do a 3 miler best effort, however half way around I hit the lap on the forerunner so it skipped the remaining 1.5 and started me on the cool down phase, which I continued to belt around.
I then checked the watch and ran for the remaining .15 miles.
Overal the time for the 3 miler was about 21 min 30s, which isn't exactly lightening.
Cardio
In london
5 minute run to warm up.
I was then going to do a 3 miler best effort, however half way around I hit the lap on the forerunner so it skipped the remaining 1.5 and started me on the cool down phase, which I continued to belt around.
I then checked the watch and ran for the remaining .15 miles.
Overal the time for the 3 miler was about 21 min 30s, which isn't exactly lightening.
18/06/2009
Lifting
5 min row
Squat
8@60
5@80
5@95
[email protected]
[email protected]
OHP
8@just bar
8@20
5@50
5@55
5@60
[email protected]
FQ
3 sets of 12 with 40kg for volume
3 sets of 8 with +5kg dips
3 sets of 10 hanging leg raises
Went to polish boots at gf's.
Didn't do any conditioning because it was a conference day and I felt fucked and active weekend.
Lifting
5 min row
Squat
8@60
5@80
5@95
[email protected]
[email protected]
OHP
8@just bar
8@20
5@50
5@55
5@60
[email protected]
FQ
3 sets of 12 with 40kg for volume
3 sets of 8 with +5kg dips
3 sets of 10 hanging leg raises
Went to polish boots at gf's.
Didn't do any conditioning because it was a conference day and I felt fucked and active weekend.
22/06/2009
5 minute row warm up
DL
8@60
5@80
5@105
3@120
[email protected]
I had to reset my grip every rep after the 3rd due to slippery hands. I need to really invest in some liquid chalk or something
3 sets of 10 reps SLDL
Worked out my 1 rep for pull ups
5@bw
1@5
1@10
1@15
1@20
1@25
1@30- chin just going over.
So now I'll try and 5/3/1 it for pull ups
Conditioning
22kg DB
10 burpees
8 clean and press both sides
8 swings both sides
10 jumping lunges where left and right is one
4 sets. Didn't really time it.
5 minute row warm up
DL
8@60
5@80
5@105
3@120
[email protected]
I had to reset my grip every rep after the 3rd due to slippery hands. I need to really invest in some liquid chalk or something
3 sets of 10 reps SLDL
Worked out my 1 rep for pull ups
5@bw
1@5
1@10
1@15
1@20
1@25
1@30- chin just going over.
So now I'll try and 5/3/1 it for pull ups
Conditioning
22kg DB
10 burpees
8 clean and press both sides
8 swings both sides
10 jumping lunges where left and right is one
4 sets. Didn't really time it.
23/06/2009
MT
Got there early, hit the bag for about a hour.
Did some partner work with a annoying fella that no one seems to like (know it all, no fight experience=-fail), grappled for about 30 minutes after the hour partner work.
MT
Got there early, hit the bag for about a hour.
Did some partner work with a annoying fella that no one seems to like (know it all, no fight experience=-fail), grappled for about 30 minutes after the hour partner work.
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