Ians MT and PL log-2

[Ian Coe]

It only during the front squat. Very odd

Doesn't hurt though and it's only during the lowest portion of the squat when my arse is about 6 inches from the ground and my hip are far below my knees.

 

[Ian Coe]

08/01/2010

Cardio

5 minutes warming up
45 minutes keeping HR around 140-150- Average was 144
10 minutes getting HR above 160. Average was 160

4 sets of 7 BW pull ups
3 sets of OHP with 50kg. I got 8 for 1 and 2, 3rd set I couldn't get the lock out on the last one.

 

[Standard]

Whats the methodology behind the sustained 140-150bpm training then the 160 plus?

 

[Ian Coe]

Whats the methodology behind the sustained 140-150bpm training then the 160 plus?

The sustained work is EZA as I'm sure you're aware.

The 160 plus is just a bit of cardio at the end to get the heart pumping.
I don't think it will make much of a difference doing that type of work at the end of the cardiac output work (as the 45 minute kept the heart at peak flow and so was the main part of the session).

Basically, I wanted to get some higher HR based stuff out that was under the LT level.

In theory in a few weeks/2 months I would start doing shorter higher HR based work (25-40 minutes), however I'm doing tough guy in 3 weeks (31st), and what with work, trying to get MT back on and lifting, I can't spare the time in the short term.

Besides, I'm quite unfit and can't run at the moment.

 

[Ian Coe]

9th off

 

[Ian Coe]

10/01/2010

I seem to have just closed the window via a short cut, so I'm rewriting this again *sigh*

Cardio
10 min warm up
35 min keeping HR above 155- the last 10 minutes it was above 160
15 min cool down

Pull ups@bw
4 sets of 5

Incline sit ups
3 sets of 30

Back raise
3 sets of 10

Stretched out and did foam roller work

Sauna
10 min in, 1 out in the freezing shower.
After the cold phase, I was in a brain freeze. My head was numb, I lost vision and balance and had to hold myself up and I was slightly hyperventilating. As I was doing so I was aware of a pair of lovely looking legs in front of me. Upon looking up there was a thin waist and looking up more there was a pair of big bouncy boobs and looking up a lovely face. I would say a 8 or 9 for the proportions and face. I must have looked like mental patient. I apologised and went back into the Sauna. She used the shower and followed me.
10 min, 1 minute again. 3 of us in there. Bad eyes FTL though with me. It took about 5 minutes for me to register any heat however as I was completely numb when I went in.
After I got out she went for a Sauna and after I got back in I saw her in the bubble thing looking at me/direction in the sauna (maybe not me, bad eyes again).
15 min in, 2 min, but not as cold. While in there this time she made her way over and there was just two of us. I attempted a flirty conversation, but fail. Oh well. It's definitely something to add to the spank bank that image.

edit- by the next time I lift I should be wearing a pair of vibram classics.

 

[Ian Coe]

12/01/2010

Am- Lifting

5 min row to warm up

DL
8@50
5@90
5@110
5@120
5@125

I need to buy some chalk.

SLDL- snatch grip
3 sets of 8 @ 70
First set was 4, 2, 2
Second was 4 and 4
Third was 5 and 3.
Not hard on the legs, but the grip was shocking

Pull ups
8 for 3 sets with a wide ish grip.
The 4th set was 4 and 4 due to fatique.

Back raise
3 sets of 25 unweighted

3 sets of 10 knee raise then leg raise repeated 5 times.

Side bends

2 sets each side of 20 reps with 18kg.

In theory, MT tonight.


edit again-
My vibram classics came today the day after the ebay seller sent them, result.
Put them on walking around the office in them. Quite comfy, got the size right at 42. The little toe is the only one that at the moment doesn't fit (I hear it never does but extends naturally). Annoyingly the top is rubbing on the foot already. Might be just a wearing in thing though as my feet are used to something on top of the instep. Just the right one though.


pm-MT

 

[Ian Coe]

13/01/2010

am
Cardio

45 min cardio keeping HR under 150.

10 min sauna and cool down shower

 

[Ian Coe]

17/01/10

Couldn't train until today due to work and being away.

Got home, got my sleep total for the week up to 4 1/2 hours and did some cv work. Absolutely fucked, so just did
70 minutes keeping HR around 140. I think it was 138 at the end.
6 minute jog on treadmil in the vibrams.

Pull ups
3 sets of 7 @bw. Nothing difficult.

Dips
3 sets of 10 @ bw. Same as above.

 

[Ian Coe]

19/01/2010

am
4 min row

DL
8@60
5@100
[email protected]
5@120
5@130
Nothing major, but getting my grip back

SLDL
3 sets of 10 @ 70

Incline sit ups- just bw
35
35
25

Back raise from the roman chair
3 sets of 25 @ bw

Pull ups
4 sets of 6- greasing the groove stylee. Still by the last set I was feeling fatiqued

Side bend
2 sets of 20 @ 20 both sides


pm- thai. Wil update when I've done it

Update

Pm- thai

 

[Ian Coe]

20/01/2010

Cardio
50 minutes keeping HR sub 150

Sauna

 

[Ian Coe]

21/01/10

10 min back pack run in a forest on the way home from work in the vibrams. Just getting my feet used to them, so short, but enjoyable none the less.

 

[Ian Coe]

22/01/2010

Meant to get up and squat, but needed sleep from a busy couple of days.
Went instead for a slow jog around work with 30 minutes in trainers. Thought best not to try a 30 minute run in the vibrams just yet on tarmac

 

[Ian Coe]

23/01/2010

Lifting

5 min row warm up

Squat
8@60
5@90
[email protected]
5@110
[email protected]
I only really like 3 of those 5, the others were shit.
Loaded it to 137.5 and did a walk out and then a negative with it...just because. Makes me a little sad about how weak my squat is compared to when I was squatting a lot and often. Then again I was at uni then and that was...yikes, coming up to 7 years ago now.
There were some lads who were curling when I got there and when I was on my last set started squatting. They use fucking bumper plates and I would like to say they did 1/4 squats, but they were more 1/8 squats. They were boasting about doing 120-130 before they got to the bar. I was doing my full depth squats and watched them do a couple of reps and turned my back in disgust.

FSq
10@70
10@70
8@70- felt fucked


OHP
8@40
4@60
4@60
4@60
4@60

Pull ups (bw).
9
9
6
5
I might start adding the weight again as before xmas I was doing 5's @ 17.5.

Conditioning
With 1 minute rest and 18kg DB
5 swings
5 snatch and clean
10 burpees
4 rounds

I was in a rush

 

[Ian Coe]

24/01/2010

Took the GF to the gym, but we only had 50 minutes.

5 min cycle warm up

Hit the bag for 20-25 minutes. Nothing major. Got a bit of bouncy back into my step I feel.
Oh yeah, they brought back the actual punch bags and I broke the double end floor to ceiling bag. I didn't hit it that hard, I was trying to zip in and out and do a few shorts, slip slip and come back. Fucking thing came off after a uppercut.

 

[Ian Coe]

25/01/10

Cardio

5 min warm up
45 min cardio. I felt worn out and as such it took me a while to get my HR up. The last 10 minutes I think I kept it above 150. The first 20 minutes it was still around the low 140s.

10 min sauna.

pm did some running (very short, maybe a mile-1.5 miles) in the vibrams while taking the pooch for a walk. He's a lazy unfit **** that dog.

 

[Ian Coe]

26/01/2010

am-

5 min row to warm up

Deads
8@70
5@100
[email protected]
5@125
5@135- 4 went ok, but the last one I had to faff with the grip so there was maybe 8 seconds between 4 and 5.

edit- what is it with groups (3-4) guys doing shit squats. There was another bunch in there this morning. I thought these type of people stayed in during the mornings.

SLDL
3 sets of 10 @ 75 with snatch grip.

Unweighted dip
2 sets 12
1 set of 8
1 of 4
Not as much endurance as I thought.

Side bends
2 sets of 20 both sides @ 24kg

2 sets of 30 back raise.

3 sets of 15 leg raise (5), knee raise (5), leg raise (5).

Conditioning
3 sets with 1 minute rest of
5 swings
5 clean and press
10 burpees

DB used was 22 kg

I was feeling quite fatiqued by the end. Also queezy as I had a protein shake and some cereal do it wasn't fasted training.

pm- MT

Got there early. 20 min or so of bag work, floor to ceiling ball and movement. My calves are feeling springier then usual. Vibrams, maybe.

 

[Ian Coe]

27/01/2010

A bit of running, a bit of weight via bergen
Got home and did 12 min vibram run to get the feet use to it.

 

[Ian Coe]

28/01/2010

Am work- low volume as tough guy on Sunday

5 min row

Squat
8@60
5@100- felt surprisingly tough
3@100
2@115
3@115

Again, felt surprisingly hard

OHP
[email protected] for 4 sets

25-30 minutes hitting the bag. I did have the HR monitor on and it reached 170 a few times. During those times I did some light movement work until it got to around 145-150 and went off again. No rounds, just constant stuff.
I stopped the timer at 13 minutes by accident so no idea of average HR

6 pull ups

Sauna

Fucked off.

 

[Ian Coe]

29/01/2010

Cardio

52 min keeping HR around 140-150 mark. Didn['t include the warm up getting the HR to that level in the time. i think average HR was 142.
I did something like 17 minutes on the treadmil going slowly to get the feet conditioned. Kept HR around 140-150 still.

Incline sit ups
A set of 10 bw reps for a warm up
3 sets of 15 with 5kg behind my head

Did 3 sets of 10 box jumps for some plyo work.

Getting changed pinged my back, which now fucking hurts. Taking some ibu as I'm doing tough guy on Sunday so it would be bad to have a bad back for it.
Long hot bath tonight and sauna tonight.