-
Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
2/10/11
PL
[email protected]
4 non stop
rechalk
4 a bit slower
rechalk
2
Rack pulls
1@100
1@140
1@160
OHP
7 good ones @ 65
1 bad one @65 to get the 8 (a bit of leg drive needed)
Pull ups 10, 9, 8
3 sets of 20 hanging leg raise
3 sets of 15 @ 20kg wood choppers
Other bits and bobs. Spent 90 minutes in there.
Went and smashed the bag for 40 minutes. 20 was technique as I have piss poor shoulder endurance now, then 20 was just smashing it. Just proper angry so venting.
PL
[email protected]
4 non stop
rechalk
4 a bit slower
rechalk
2
Rack pulls
1@100
1@140
1@160
OHP
7 good ones @ 65
1 bad one @65 to get the 8 (a bit of leg drive needed)
Pull ups 10, 9, 8
3 sets of 20 hanging leg raise
3 sets of 15 @ 20kg wood choppers
Other bits and bobs. Spent 90 minutes in there.
Went and smashed the bag for 40 minutes. 20 was technique as I have piss poor shoulder endurance now, then 20 was just smashing it. Just proper angry so venting.
6/10/2011
Cardio- row
1k warm up
1k fast, 10 burpees
*5
When the 1k was finished, 2 minute rest started, so burpees were during the rest.
Wanted no slower then 1 min 50 per 500
1st 1 min 49.8
2nd 1 min 49.7
3rd 1 min 49.2
4th 1 min 47.8
5th 1 min 46.0
Not particularly fun, especially with just under 90s rest by the 3rd interval onwards.
All burpees with a press up and jump. The jump was not very high by the 3rd set either, but it was there.
5 min cool down
I have a ab roll out now, so getting in to that.
Did a few from standing yesterday when I got it, did 2 sets of 5 from kneeling when I got back a few hours later.
Not been able to do any today. Out of practise.
Cardio- row
1k warm up
1k fast, 10 burpees
*5
When the 1k was finished, 2 minute rest started, so burpees were during the rest.
Wanted no slower then 1 min 50 per 500
1st 1 min 49.8
2nd 1 min 49.7
3rd 1 min 49.2
4th 1 min 47.8
5th 1 min 46.0
Not particularly fun, especially with just under 90s rest by the 3rd interval onwards.
All burpees with a press up and jump. The jump was not very high by the 3rd set either, but it was there.
5 min cool down
I have a ab roll out now, so getting in to that.
Did a few from standing yesterday when I got it, did 2 sets of 5 from kneeling when I got back a few hours later.
Not been able to do any today. Out of practise.
16/10/2011
When for a 5 miler over hills, such as 3 weeks ago
Got back, drank a can of monster and went lifting
DL- 15@135- First 7 were non stop, then rechalked, did 3, rechalked, did 2, rechalked, 3
RackDL- ended up at 1@180 and did it twice
OHP- 11 @60, then PP another and lowered it down
9 9 8 pull ups
Can't remember what else I did now. Grips getting stronger at least
Quite happy seeing as I did the crappy run about 2 hours beforehand and getting sub 8 min miles over that terrain in my vibrams.
When for a 5 miler over hills, such as 3 weeks ago
Got back, drank a can of monster and went lifting
DL- 15@135- First 7 were non stop, then rechalked, did 3, rechalked, did 2, rechalked, 3
RackDL- ended up at 1@180 and did it twice
OHP- 11 @60, then PP another and lowered it down
9 9 8 pull ups
Can't remember what else I did now. Grips getting stronger at least
Quite happy seeing as I did the crappy run about 2 hours beforehand and getting sub 8 min miles over that terrain in my vibrams.
19/10/2011
Cardio
Run
Ran 3 and a bit miles around QE park. Got to massive hill.
Ran 6 sprints up in
Jogged back.
The pace we had before and after the hill sprints got us to 36-37 minutes for the 5 miles. Previously we got 39 50 or so.
Will try and hoof it in a oner and see how we do at some point, but I want to run up Butser Hill as well because it is horrible. Need to schedule it in.
Cardio
Run
Ran 3 and a bit miles around QE park. Got to massive hill.
Ran 6 sprints up in
Jogged back.
The pace we had before and after the hill sprints got us to 36-37 minutes for the 5 miles. Previously we got 39 50 or so.
Will try and hoof it in a oner and see how we do at some point, but I want to run up Butser Hill as well because it is horrible. Need to schedule it in.
22/10/2011
Lifting
Sq
Last set 15@105- last reps were dodge
FSq
2 sets of 70
1st 6
2nd 7
3rd I did one rep then ended the set as I've got to lift tomorrow as was hung the fuck over and missed training yesterday.
BP
Final set- 18@75
No assist as OHP tomorrow
BO Row
3 sets of 7@85
FCT
1 set of 25@15
2 sets of 25@25
Hanging Leg Raise
3 sets of 15
A few sets of DB swing- 6@18
I was wondering if I should re evaluate my 1 rep for 5/3/1 as these sets were for 3's. However I should still have access to a gym for the next 6-8 months if I'm lucky, so might as well just keep at this and put back time when I'll plateau.
Lifting
Sq
Last set 15@105- last reps were dodge
FSq
2 sets of 70
1st 6
2nd 7
3rd I did one rep then ended the set as I've got to lift tomorrow as was hung the fuck over and missed training yesterday.
BP
Final set- 18@75
No assist as OHP tomorrow
BO Row
3 sets of 7@85
FCT
1 set of 25@15
2 sets of 25@25
Hanging Leg Raise
3 sets of 15
A few sets of DB swing- 6@18
I was wondering if I should re evaluate my 1 rep for 5/3/1 as these sets were for 3's. However I should still have access to a gym for the next 6-8 months if I'm lucky, so might as well just keep at this and put back time when I'll plateau.
23/10/2011
Lifting
DL
Ended with [email protected]
I think I need to confirm something with reps.
I smashed out 4, then 2, then 2, then 3, then 2, then 1 then 1.
The stops were mainly to rechalk and regrip, however it still took me maybe 90-120s or to complete. Is that acceptable?
Held onto the last rep anyway for maybe 10s.
Rack Pulls
1@100
1@150
1@175
Went for 185 but couldn't get the lock out.
OHP
[email protected], the 8th wouldn't go.
So did 1 more and got past the sticking point with a bit of leg drive and lowered it down slowly.
Re racked and did it a few more times.
Dips
3 sets of 10 @ BW
Pull ups
10
8
4, 4
Hanging Leg Raise
16
17
17
These sessions last about 90 minutes and I'm now quite tired and hungry.
Lifting
DL
Ended with [email protected]
I think I need to confirm something with reps.
I smashed out 4, then 2, then 2, then 3, then 2, then 1 then 1.
The stops were mainly to rechalk and regrip, however it still took me maybe 90-120s or to complete. Is that acceptable?
Held onto the last rep anyway for maybe 10s.
Rack Pulls
1@100
1@150
1@175
Went for 185 but couldn't get the lock out.
OHP
[email protected], the 8th wouldn't go.
So did 1 more and got past the sticking point with a bit of leg drive and lowered it down slowly.
Re racked and did it a few more times.
Dips
3 sets of 10 @ BW
Pull ups
10
8
4, 4
Hanging Leg Raise
16
17
17
These sessions last about 90 minutes and I'm now quite tired and hungry.
29/10/2011
Hung over
Cardio
1 k warm up
1k row, 10 burpees (press up and jump)
*4
1 k row was keeping sub 1 min 45.5 s per 500 split and 3 minutes rest stared when I finished the row, so burpees were during rest
Hung over
Cardio
1 k warm up
1k row, 10 burpees (press up and jump)
*4
1 k row was keeping sub 1 min 45.5 s per 500 split and 3 minutes rest stared when I finished the row, so burpees were during rest
30/10/2011
DL
Ended 10@150, but had to chalk my hands about 3 times during the set.
OHP
7@65
FCT- 2 sets of 25@20
1 set of 25@20
3 sets 17 hanging leg raise
Oher bits and bobs
6 k run about 2 hours later
DL
Ended 10@150, but had to chalk my hands about 3 times during the set.
OHP
7@65
FCT- 2 sets of 25@20
1 set of 25@20
3 sets 17 hanging leg raise
Oher bits and bobs
6 k run about 2 hours later
3/11/2011
Cardio
Row
1 k warm up
Did 2 sets of 2k keeping the 500 sub 1 min 48.
3 minutes rest between sets
Went to do the third and just felt fucked. Died after 1k into it and managed to get average of 1 min 52 or something stupid. The first 1k was 1 48 like the others.
Did a 500 trying to get to the 1 min 48 pace and got it, but felt dead. Intent was to do 3 more but just did a cool down for 1 k.
Cardio
Row
1 k warm up
Did 2 sets of 2k keeping the 500 sub 1 min 48.
3 minutes rest between sets
Went to do the third and just felt fucked. Died after 1k into it and managed to get average of 1 min 52 or something stupid. The first 1k was 1 48 like the others.
Did a 500 trying to get to the 1 min 48 pace and got it, but felt dead. Intent was to do 3 more but just did a cool down for 1 k.
