Ians MT and PL log-2

[Ian Coe]

09/05/2015

Lifting

Squat
5@60
5@80
3@90
[email protected]
[email protected]
[email protected] I actually did 4, but the first 2 I'm not counting as it was more feeling out the weight and they were above parallel. The last time I squatted more then 130 was yonks ago. I think I last did 160 for a double in 2006/2007. I know I did a zercher deadlift about that time for a double at 165.

2 step outs @ 175. I stay out with legs unlocked for maybe 20s or so for each


Pause Squats
5@100
5@105
5@110

Didn't feel too bad. Held in the hole for a few seconds. The last couple of reps for each set were a bit of a grinder, especially 4 and 5 of 110. But that is the point.

OHP
5@35
[email protected]
3@50
5@65
[email protected]
5@80- I could have gone for 6, but I felt I used some leg drive on rep 5 so cut it at that point before it turned into a push press.
10@50

Pull ups
10
10
8, 2

 

[Ian Coe]

15/05/2015

Lifting

Deadlift

5@80
5@100
[email protected]
[email protected]
[email protected]
[email protected]

BP
5@45
[email protected]
3@70
[email protected]
[email protected]
4@110

Pull ups

Numerous- I think 10 10 10

 

[Ian Coe]

30/05/2015

Lifting

Deadlift
5@80
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

Bench
5@50
5@60
3@70
[email protected]
3@95
4@105

Pull ups
8,8

Duty Friday and Sunday (tomorrow), so ended up on my feet for 18 hours, bed at 0100, up at 0640, disturbed sleep due to fans.
Running around until 1100, then more running around.
Had a post coitus nap then back to work and then went lifting.

So all in all, was only really going for minimum on the numbers due to tiredness

 

[Ian Coe]

10/05

Cardio

Trail run
8 miles

 

[Ian Coe]

17/05/2015

Cardio

Run back with Mrs cycling her new bike back from shop

 

[Ian Coe]

01/06/2015

Lifting

Squat
5@65
5@80
3@95
[email protected]
[email protected]
4@145

Press

5@35
5@45
[email protected]
3@60
3@70
4@80

Pull ups that I don't remember now

 

[Ian Coe]

18/06/2015

Been away on holiday to Italy.

Lifting

Squat
5@60
5@90
5@110
[email protected]
5@130


OHP
5@40
5@50
5@60
5@70
5@70

3 sets of 9 pull ups

 

[Ian Coe]

21/6/2015

Lifting

Deadlift

5@60
5@110
5@130
5@160
5@180
5@180

Since getting back the last 2 lifting sessions are not to programme, just lifting a bit and will reset programme in a few weeks.

 

[Ian Coe]

26/06/15

Lifting

Squat
5@60
5@90
5@110
[email protected]
5@135

Pause Squats
5@90
5@100
5@105

OHP
5@40
5@50
5@60
5@75

Pull ups
3 sets of 8

 

[Ian Coe]

28/06/15

Lifting

Deadlift
5@60
5@110
5@150
5@170
5@185

BP
5@40
5@60
5@70
5@85
5@95
5@105

 

[Ian Coe]

03/07/15

Lifting

Can't remember now, but last set of Squats was 5 @ 140. Did quite a few sets of single and doubles at 140 to try and get the depth how I wanted it
Pause squats worked up to 3@120
OHP 5@75
3 sets of 8 pull ups

 

[Ian Coe]

10/07/2015

Lifting

Worked up to 3@145
3@125 pause squats
Single at 80 OHP. No gas in tank
2 sets of 10 pull ups and 2 sets of 5 afterwards
2 sets of 15 ab wheel roll outs from knees

 

[Ian Coe]

18/07/2015

Lifting

Can't remember details


Squat- Final set 5@135

OHP- Final set 7 @ 70

3 set of pull ups for 8


3 sets of 10 incline sit up

 

[Ian Coe]

19/07/2015


Cardio

A hour on the eliptical machine


Mile run back to car

 

[Ian Coe]

24/07/2015

Lifting

Squat
5@60
5@80
8@100
8@110
8@120
8@125
8@130

Broke parallel on all, but need more depth

OHP
8@40
10@50
10@55
10@60
8@65- no juice left in the tank

Pull ups
9,9,7,1

3 sets of incline sit up of 10

 

[Ian Coe]

25/07/15


Run with Mrs

 

[Ian Coe]

1/8/15

Lifting

Squat
8@60
8@80
8@100
8@115
[email protected]
[email protected]

2 sets of pause squats @120, 3 reps each set

OHP
10@40
8@50
8@55
[email protected] for 2 sets

2 sets of 6 pull ups

3 sets of 10 incline sit ups

Bag work

 

[Ian Coe]

Took a week off, last week OHP last session 60 for 10 for 2 sets
Squats 8 @ 125

Since last weekend been running and cycling into work

Yesterday (22/8)
Squat

8@60
8@90
8@105
8@115

I'll aim to get back to 5/3/1 in the near future while I have the opportunity to train still
8@125
8@135

Bench
8@40
8@50
8@60
8@70
8@80
8@90
5@90

Haven't benched or DL'd for maybe a month or more now.

Pull ups
3 sets of 8

 

[Ian Coe]

24/8/15

Cardio

3 mile run to gym
20 minutes bag work
Incline sit ups; 12, 12, 6
3 and a half miiles run home

 

[Ian Coe]

30/8/15

Lifting

Squats
8@60
8@80
8@100
8@110
8@120
8@130
8@130

Trying to work on the depth and get my body used to the weight
Finished it off with just 3 @ 100 and sacked it off at that point

Bench
8@40
8@60
8@70
8@80
8@90
8@90
5@80 with pause with the weight touching the chest for a few seconds

Pull ups
6
6
8
8

Ran 2.25 miles home with work gear adding probably 15Kg.
Slow as fuck