Ians MT and PL log-2

[Ian Coe]

2/1/2012

PL

DL
8@60
6@100
5@125
5@135
5@145
5@160- that last set was a bit of a struggle. First 3 went up ok, next was a buggar and 5th I wasn't happy with at all.

OHP
10@bar
8@40
5@50
5@60
5@65- again not that good
5@60

BO ROW
8@60
6@80
8@80 for 3 sets

FCT
10@bar
15@10
15@20 for 3 sets

Didn't really push it and was doing it after not eating for 15 hours.

 

[Ian Coe]

4/1/12

MT

Sparring

 

[Ian Coe]

5/1/2012

Drove to N Wales for the day and went climbing. It was supposed to be bloody hill walking, but it was like gale force winds

 

[Ian Coe]

6/1/2012

Ran to gym

PL

Sq
8@60
5@80
5@90
5@105

FSq
8@50
8@60
5@70
5@80

Bench
8@60
5@70
5@80
5@90 for 2 sets

3 sets of 10 dips

BO Row
8@40
8@60
8@70
5@90 for 3 sets

Hanging leg raise
3 sets of 12

Ran home

 

[Ian Coe]

7/1/2/2012

5 rounds continuous pad work (so 5*4 minutes rolling, last minute power shots)
At then end 50 press ups, 40 kicks left leg, 40 right

Sparred for...a while

 

[miaou]

Fast vibram run in the rain.

Did you accidentally end up running in the rain in VFF or is this something that you normally do and don't care about dirty water getting in your shoes?

 

[MilkManUK]

5/1/2012

Drove to N Wales for the day and went climbing. It was supposed to be bloody hill walking, but it was like gale force winds

I'm going to do Mt Snowdon in February, I'm not expecting ideal conditions, but it should be fun.

 

[Ian Coe]

Did you accidentally end up running in the rain in VFF or is this something that you normally do and don't care about dirty water getting in your shoes?

Normally do.
All of my vibrams are dirty and.smelly to hell.
I've never washed any of them...ever

 

[Ian Coe]

Done some phys. Got to work on the 9th.
Been rowing, squatting, deadlifitng and running since.
Got 6 reps of 165 kg dl. Squat was only 105 for 5 as hip sore I think so felt weak. Bp was 8 for 3 sets at 80. Ohp was 4 at 70

 

[Ian Coe]

I'm going to do Mt Snowdon in February, I'm not expecting ideal conditions, but it should be fun.

I did it in boots in august.
It wasn't too bad then

 

[Ian Coe]

20/01/2012
Sq
Last was 10 @ 97.5

Bp
10 @ 85

Bor

1@90, 5@95 for 2 sets.

Doing this.on my phone, so not putting everything

 

[Ian Coe]

21/1/2012

50 min trail run in new trek vffs
Climbing

 

[Ian Coe]

22/1/2012

DL
Final set 11 @ 152.5. 5 rep Max. went OK then grind out the others.

ohp
9 @ 65. Again 5 went fine, 6 and 7 struggle, 8 and 9 a bit of pp required.


Fct final set was 25 at 25

Again more, but on phone so sod it

 

[Ian Coe]

10/2/2012

Lifting

Sq was a final set of 8 @105
Did 3 sets of 10 @ 60 to get some work capacity back. My squat is just awful no.
GM- 3 sets of 8, ending with 50 kg

Bp was a final set of [email protected]

 

[Ian Coe]

11/2/2012

5 and a bit miler in the snow at QE park

 

[Ian Coe]

12/2/12

DL

5's @ 142.5, 152.5
Last working set was 162.5. I got 10...sort of. After the fist 3, they turned into doubles and singles. All were done within 2 minutes.

My grip was ok, but my back was feeling tight to start with.

Side note as I haven't updated this in a while, during a DL session the last Sunday of January before my bday on the friday, I pulled 200kg. It wasn't a proper lift as it was maybe 5 inches for a rack pull, but felt strong.
I did it without the 5/3/1 pre build repping as the last 2 weeks before now I've been low on time and just been doing my bench, squat and dl's in the same session.

OHP
5@ 57.5
[email protected]
8@65

FCT were 15@30 for 3 sets.

Can't remember if there was more.

Went and skipped and did 3 sets of 50 laying LR

Sat in sauna for 35 minutes, about 15 of that at above 70 C as the thing takes ages to warm up. I left it for 40 minutes from cold during my skipping session.

 

[Ian Coe]

24/2/2012


Been running, lifting and rowing


Today, 1 rep max on 5/3/1

BP- [email protected]
Squat - 3@115- not amazing depth on 2

Did a final set of 35kg FCT for 10, 30 for 15

BO row 95 for 3 sets of 6

 

[Ian Coe]

26/2/2012

DL

[email protected]
[email protected]
[email protected] reset each rep, last rep needed some chalk beforehand

edit- it's been a month since I hit 200kg from about 5-6 inches elevation. DL seems to be coming along nicely


My squat is just awful

OHP
[email protected]
3@65
[email protected] plus one with some leg drive

Did 3 sets of hanging leg raise, 1 of 15, 2 of 12. Feet hitting bar overhead

Did 3 sets of pulls ups, 9, 9, 10

Did 3 sets of those hip thrust things, all 10 reps, 30kg, 50, 50

 

[Ian Coe]

27/2/2012

Cardio

Rowing

3 sets of 1k, with 3 minutes rest

500 average
1 min 44.5
1 min 43.8
1 min 42.9

Rest
600m with a 1 min 39 ish 500 average

Lots of rest to try and get a bit faster.
I'll do it another week then going back to 5 sets of 1250 and try and get it down to 1 min 45 ball part split

 

[moyy]

Are you no longer doing any fighting at all? What happened?