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Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
20th
MT
Fitness not AS bad as I thought. Then again, 3 x 5 minute rounds trying to get the technique correct with all the shots was tough going. Ended it with 75 kicks each leg, which I broke down to sets of 25 to keep the technique (I was by far the last one to finish, but the whack was still there, although I think I had a mild heart attack during the last set....good times).
MT
Fitness not AS bad as I thought. Then again, 3 x 5 minute rounds trying to get the technique correct with all the shots was tough going. Ended it with 75 kicks each leg, which I broke down to sets of 25 to keep the technique (I was by far the last one to finish, but the whack was still there, although I think I had a mild heart attack during the last set....good times).
For anyone who looks in on my log, riddle me this.
After such a lay off on lifting, is it wise to lift for say a month twice a week to get used to the lifts before I start up the 5, 3, 1 scheme, or should I jump straight into it after only, I think 2 lifting sessions (one last friday, one the sunday before). I won't be lifting until mid week next week now as nettle warrior on sunday.
After such a lay off on lifting, is it wise to lift for say a month twice a week to get used to the lifts before I start up the 5, 3, 1 scheme, or should I jump straight into it after only, I think 2 lifting sessions (one last friday, one the sunday before). I won't be lifting until mid week next week now as nettle warrior on sunday.
Possibly
Then again, so am I.
I have a habit of jumping in on the deep end without the necessary extra sleep and food, so will try and ease into it.
I think once I can get my base strength up to 8 sets of 100kg squat again, I'll test my max and start with the 5, 3, 1.
Cheers Dex
Played some deathball on Wednesday, Thursday I felt terrible and had Friday off work because I felt so bad. Tight lungs, raised temperature
Saturday was battle proms, felt horrible.
Sunday 25th July was Nettle Warrior.
Lungs were the size of a crisp packet and I felt fucked during the run (what with my 1 run in prep and that crawling running thing I did 9 days beforehand), but I finished it. just not very well (same time as tough guy during January, when I did it with a fever and people were having fits in ambulances because of the cold).
I think they've increased the course distance, did the killing fields twice for example and before the first lap started it was 6 miles.
I today feel quite worn out.
Saturday was battle proms, felt horrible.
Sunday 25th July was Nettle Warrior.
Lungs were the size of a crisp packet and I felt fucked during the run (what with my 1 run in prep and that crawling running thing I did 9 days beforehand), but I finished it. just not very well (same time as tough guy during January, when I did it with a fever and people were having fits in ambulances because of the cold).
I think they've increased the course distance, did the killing fields twice for example and before the first lap started it was 6 miles.
I today feel quite worn out.
Cardiac Output wk 1-3
Wk beginning 30 August- excluding other stuff like thai and lifting
4 hours
Wk beginning 6 September- excluding MT and L
5 hours
Wk beginning 13th September- ""
6 hours (including a 45 min elliptical, 80 min eliptical, 1 hour run and 2 90 minute eliptical sessions in 2 days, being over the weekend).
Now a change is focus to shorter stuff, but deload this week (wk 4) while introducing other work.
Going to take a break from MT and lowering the lifting and start a 5/3/1 cycle next week. I'll use my 1 rep max at only 110kg on squat and leave it at 140 for deadlift. That's what I'm at for 5's now, so it should give me a month or so to get myself back into the routine before having to really strained myself (which is good because next week for 4 weeks is hard aerobic work, ala general endurance block b).
edit- my lifting numbers are pretty bad but in the 4 weeks I've been back into lifting they are slowly readjusting which is better then I thought given the amount of cv work I'm doing.
I cycled into work and my legs are fucked today, so good job it's a deload week.
edit- also on a side note- my squats are without failed now ATG. Having a wider stance and going to parallel seems odd now, although I do seem to hit a stick on the ascent sometimes and very partially have to use my lower back. I think that could be a form issue. When using a wider stance for a while there I fell into that trap to get the depth. Must prevent it from happening.
Wk beginning 30 August- excluding other stuff like thai and lifting
4 hours
Wk beginning 6 September- excluding MT and L
5 hours
Wk beginning 13th September- ""
6 hours (including a 45 min elliptical, 80 min eliptical, 1 hour run and 2 90 minute eliptical sessions in 2 days, being over the weekend).
Now a change is focus to shorter stuff, but deload this week (wk 4) while introducing other work.
Going to take a break from MT and lowering the lifting and start a 5/3/1 cycle next week. I'll use my 1 rep max at only 110kg on squat and leave it at 140 for deadlift. That's what I'm at for 5's now, so it should give me a month or so to get myself back into the routine before having to really strained myself (which is good because next week for 4 weeks is hard aerobic work, ala general endurance block b).
edit- my lifting numbers are pretty bad but in the 4 weeks I've been back into lifting they are slowly readjusting which is better then I thought given the amount of cv work I'm doing.
I cycled into work and my legs are fucked today, so good job it's a deload week.
edit- also on a side note- my squats are without failed now ATG. Having a wider stance and going to parallel seems odd now, although I do seem to hit a stick on the ascent sometimes and very partially have to use my lower back. I think that could be a form issue. When using a wider stance for a while there I fell into that trap to get the depth. Must prevent it from happening.
Last edited:
Right, I've been doing cardiac output and I'm not on phase b of the general conditioning cycle.
I started week 4 2 weeks ago, so now I'm the 2nd week into phase b.
This week I have started the 5/3/1 method for my lifting, so I'm going to log it.
I'm doing this as on Saturday I did the Bioforce test and squatted 115 for 5 ok reps (below parallel, but not A2G), which I have entered as 125 for a 1 rep.
04/10/2010
Threshold training- first time out. Should have started last week really, but had to cycle to work more often
Rowing machine
3 minutes on, 4 minutes off for 4 sets.
Kept HR to around 170. The first minute (30s by the last set) was balls out to get the HR up to around 170, then it was easy to maintain (not a good thing).
I think I did landmines on that day as well (Sunday and Monday are blurring). On those I did a easy set of 15 @ 20 kg
I started week 4 2 weeks ago, so now I'm the 2nd week into phase b.
This week I have started the 5/3/1 method for my lifting, so I'm going to log it.
I'm doing this as on Saturday I did the Bioforce test and squatted 115 for 5 ok reps (below parallel, but not A2G), which I have entered as 125 for a 1 rep.
04/10/2010
Threshold training- first time out. Should have started last week really, but had to cycle to work more often
Rowing machine
3 minutes on, 4 minutes off for 4 sets.
Kept HR to around 170. The first minute (30s by the last set) was balls out to get the HR up to around 170, then it was easy to maintain (not a good thing).
I think I did landmines on that day as well (Sunday and Monday are blurring). On those I did a easy set of 15 @ 20 kg
04/10/2010
5/3/1
DL
8@70
5@110
5@115
[email protected]
SLDL
3 sets of 10 @ 70
3 sets of 12 incline situp with 10kg
HICT
1 min warm up (I was running late)
15 minutes on
5 minutes off
15 minutes on
Walk jerkily to the changing room and shower.
5/3/1
DL
8@70
5@110
5@115
[email protected]
SLDL
3 sets of 10 @ 70
3 sets of 12 incline situp with 10kg
HICT
1 min warm up (I was running late)
15 minutes on
5 minutes off
15 minutes on
Walk jerkily to the changing room and shower.
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I don't know if you can call that lifting mate.
I've been back in the gym since I came back from Ibiza the end of August. It was even worse so decided not to bother noting it down until had begun the 5/3/1 method.
07/10/2010
Cardio
5 min row warm up
3 x 4 minute sets on the rower getting HR to around 170. 4 minutes rest. Same total volume as monday, but less rest.
Land mines
15@10kg
2 sets of 15 @ 15kg
MT later
Cardio
5 min row warm up
3 x 4 minute sets on the rower getting HR to around 170. 4 minutes rest. Same total volume as monday, but less rest.
Land mines
15@10kg
2 sets of 15 @ 15kg
MT later
Trained thai in the evening. Felt good, slight throat tickle
Woke up in the middle of the night with achy joints and sore throat.
On set of man flu.
Sacked in training for that day.
Rested until the 14th when I went for a 2 mile jog at arsehole o' clock (05.30).
16th did some light cv work
17th 4.25 mile run testing out the achilles
18th eliptical
19th thai
20th off
21st 50 minutes cv
22nd will be a run.
I'm going to start lifting again in a few weeks, but I need to get myself back on the cv front as I have paid entry to this bastard
Hell Down South
That reminds me, I need to get some VFF treks when I get paid
edit- video fail
Woke up in the middle of the night with achy joints and sore throat.
On set of man flu.
Sacked in training for that day.
Rested until the 14th when I went for a 2 mile jog at arsehole o' clock (05.30).
16th did some light cv work
17th 4.25 mile run testing out the achilles
18th eliptical
19th thai
20th off
21st 50 minutes cv
22nd will be a run.
I'm going to start lifting again in a few weeks, but I need to get myself back on the cv front as I have paid entry to this bastard
Hell Down South
That reminds me, I need to get some VFF treks when I get paid
edit- video fail
- Joined
- Oct 1, 2003
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- 6,799
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I just got into hill sprinting a few weeks ago, I'm loving it so far. It absolutely kicks my ass.
'Good' isn't it.
If you get a hill just right, you get to about 3/4 of the way and your legs turn to jelly
22/10/2010
Ran to work in vibram classics with backpack on with lunch and change of clothes (maybe 10kg+).
Average HR throughout the run was 154 and pace was 9 min 10 (forerunner 310xt) for 5.25 miles.
My right vibram has had a 5 pence hole in it since August around the sole of the foot. When I run in them that part of the foot contacts the ground the hardest.
Now I have a red raw 5 pence 'hole' in my right foot.
New speeds should be with me in 2 or so weeks.
Stand by.
Ran to work in vibram classics with backpack on with lunch and change of clothes (maybe 10kg+).
Average HR throughout the run was 154 and pace was 9 min 10 (forerunner 310xt) for 5.25 miles.
My right vibram has had a 5 pence hole in it since August around the sole of the foot. When I run in them that part of the foot contacts the ground the hardest.
Now I have a red raw 5 pence 'hole' in my right foot.
New speeds should be with me in 2 or so weeks.
Stand by.
- Joined
- Oct 1, 2003
- Messages
- 6,799
- Reaction score
- 0
2nd November 2010
Did some deadlifts.
Nothing major, ended on 130 for 5.
Did some other bits and bobs. Landmines @ 25kg for 10 reps and 2 sets was interesting.
Ended the session with 18 minutes on, 5 min active rest and 15 minutes on HICT
I'm generally training everyday at the moment, but I'm just getting back into it, so will leave off posting until I'm back into the swing of things.
I will leave off my squat numbers from tomorrow as last week I squatted 100 for 3 reps and that was a strain.
Then again I did hoof 7.5 miles the day before.
Did some deadlifts.
Nothing major, ended on 130 for 5.
Did some other bits and bobs. Landmines @ 25kg for 10 reps and 2 sets was interesting.
Ended the session with 18 minutes on, 5 min active rest and 15 minutes on HICT
I'm generally training everyday at the moment, but I'm just getting back into it, so will leave off posting until I'm back into the swing of things.
I will leave off my squat numbers from tomorrow as last week I squatted 100 for 3 reps and that was a strain.
Then again I did hoof 7.5 miles the day before.
Hello hello
Testing 1, 2, 3.
Right, long story short, I'm not going to be updating the long for a long old time.
I'll hopefully get around to it before it gets deleted.
Life and opportunities have led me away from being able to train as much as I'd like to.
Maybe when things settle down.
Testing 1, 2, 3.
Right, long story short, I'm not going to be updating the long for a long old time.
I'll hopefully get around to it before it gets deleted.
Life and opportunities have led me away from being able to train as much as I'd like to.
Maybe when things settle down.
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