Ians MT and PL log-2
- Thread starter Ian Coe
- Start date
19/11/18
0600 at work starts all this week. Long days.
Warm up; 2k row averaging 1 min 49.4 per 500m
DL
8@70
5@120
3@170
4@180
4@180
4@180
5@180
OHP
8:bar
5@50
5@65
5@65
5@65
4@65
3@65
Pulls ups- none as lats fried from dl's
Single leg press
8@40 both
8@ 30 left
8@30 right
8@ 30 left
8@30 right
8@ 30 left
8@30 right
10@50 both
No energy for CV as planned.
DL's aren't going too badly. Probably get to a 5x5 working set @ 190 DLs before Xmas, although that will be lucky as that is a lot of volume. Probably need a couple weeks step back to not fry myself.
Shame I suck monkey balls on the Squats.
0600 at work starts all this week. Long days.
Warm up; 2k row averaging 1 min 49.4 per 500m
DL
8@70
5@120
3@170
4@180
4@180
4@180
5@180
OHP
8:bar
5@50
5@65
5@65
5@65
4@65
3@65
Pulls ups- none as lats fried from dl's
Single leg press
8@40 both
8@ 30 left
8@30 right
8@ 30 left
8@30 right
8@ 30 left
8@30 right
10@50 both
No energy for CV as planned.
DL's aren't going too badly. Probably get to a 5x5 working set @ 190 DLs before Xmas, although that will be lucky as that is a lot of volume. Probably need a couple weeks step back to not fry myself.
Shame I suck monkey balls on the Squats.
24/11/18
Had a couple of days break. Just tired from work.
Cycled to gym-5 miles
Squats
8@60
5@90
5@102
5@102
5@102
5@105
5@107
8@60
Bench
8@60
5@80
5@80
5@80
5@82
5@85
Did the above with some pull ups thrown in
8, 8, 8, 4 then concentrated on the bench
Leg press
10@40 both legs
6@40 left
6@40 right
6@40 left
6@40 right
8@40 left
8@40 right
10@80
Just playing as used a different type of leg press. Liked it more. Really focused on the legs. Usually in the squat my legs feel alright. Just concentrating on the hole and making sure my left leg doesn't overly dominate.
Cardio
45 minutes on the elliptical machine. HR was always above 140 but concentrated to keep below 150bpm
Cycled home- 5.5 miles.
Was going to go for a run today (Sunday) but legs are tired. Just rest, run tomorrow and DL Tuesday. Will try for sets of 5 @ 180 and maybe a last set of 3 @ 185 to see how it feels.
Had a couple of days break. Just tired from work.
Cycled to gym-5 miles
Squats
8@60
5@90
5@102
5@102
5@102
5@105
5@107
8@60
Bench
8@60
5@80
5@80
5@80
5@82
5@85
Did the above with some pull ups thrown in
8, 8, 8, 4 then concentrated on the bench
Leg press
10@40 both legs
6@40 left
6@40 right
6@40 left
6@40 right
8@40 left
8@40 right
10@80
Just playing as used a different type of leg press. Liked it more. Really focused on the legs. Usually in the squat my legs feel alright. Just concentrating on the hole and making sure my left leg doesn't overly dominate.
Cardio
45 minutes on the elliptical machine. HR was always above 140 but concentrated to keep below 150bpm
Cycled home- 5.5 miles.
Was going to go for a run today (Sunday) but legs are tired. Just rest, run tomorrow and DL Tuesday. Will try for sets of 5 @ 180 and maybe a last set of 3 @ 185 to see how it feels.
27/11/18
Long day, 21 week baby scan got me in to work late.
Got to gym after 10 hours in work. Only had time for a warm up and deads.
Warm up
4 min row
DL
8@70
5@120
3@170- felt heavy
7@160
7@160
8@165
The intention behind today was to get to 5x5 180 or at least get close to (last time was 4, 4, 4, 5 @ 180) but didn't feel rested or have enough energy. Funnily enough the 160 flew up and even the 165 wasn't too much of a grind so with some lunch and/or snack and more sleep I would have been better placed to do it I reckon. Thinking of doing alight DL session end of this week and try for heavies next weekend when I can get a full amount of sleep and eat properly.
Long day, 21 week baby scan got me in to work late.
Got to gym after 10 hours in work. Only had time for a warm up and deads.
Warm up
4 min row
DL
8@70
5@120
3@170- felt heavy
7@160
7@160
8@165
The intention behind today was to get to 5x5 180 or at least get close to (last time was 4, 4, 4, 5 @ 180) but didn't feel rested or have enough energy. Funnily enough the 160 flew up and even the 165 wasn't too much of a grind so with some lunch and/or snack and more sleep I would have been better placed to do it I reckon. Thinking of doing alight DL session end of this week and try for heavies next weekend when I can get a full amount of sleep and eat properly.
01/12/18
Cycled to gym- 5.15 miles
Lifting
Squat
8@60
5@90
5@102
5@105
5@105
5@107
5@110
BP
8@60
5@80
5@82
5@82
5@85
5@85
8@60
Leg press
10@40 both legs
10@40 left
10@40 right
10@40 left
10@40 right
10@50 left
10@50 right
10@50 left
10@50 right
10@50 both
Cycled home- 4.75 miles
Cycled to gym- 5.15 miles
Lifting
Squat
8@60
5@90
5@102
5@105
5@105
5@107
5@110
BP
8@60
5@80
5@82
5@82
5@85
5@85
8@60
Leg press
10@40 both legs
10@40 left
10@40 right
10@40 left
10@40 right
10@50 left
10@50 right
10@50 left
10@50 right
10@50 both
Cycled home- 4.75 miles
- Joined
- Sep 26, 2005
- Messages
- 5,423
- Reaction score
- 5,391
Just seen this - congrats! Is it your first?
Hello mate,
Yeah first one. Cheers.
Kiddie is well and truely taking after daddy. Only 22 weeks (and some change) and mummy is up often because baby is kicking and punching during the night.
The scan last week had a few action shots of baby punching the scanner.
I will hold off with the 'that's my boy' until I can see he is white
Joking (not joking....but seriously.....)
Yeah first one. Cheers.
Kiddie is well and truely taking after daddy. Only 22 weeks (and some change) and mummy is up often because baby is kicking and punching during the night.
The scan last week had a few action shots of baby punching the scanner.
I will hold off with the 'that's my boy' until I can see he is white
Joking (not joking....but seriously.....)
05/12/18
Lifting
4 min row warm up-average 1 min 49.2 per 500. Covered I think 1130m.
DL
8@80
5@120
3@170
5@180
5@180
5@180
5@180
5@180
The first 12 or so reps of the working sets flew up.
By the time I got to the 4th set, first 3 flew up, then the last 2 I either reset the grip or it was a grind.
I'll probably give 185 and 190 for sets of 3s a go next week to see how it feels, then have a back of week going no higher then 150 probably. My upper back now and traps are sore.
OHP
10@40
5@60
5@60
5@60
5@60
5@60
Interspersed the OHP with 5 sets of pull ups as haven't done any for a little while.
Leg press
10@40
10@60- left leg
10@60- right leg
10@60- left leg
10@60- right leg
10@60- left leg
10@60- right leg
Then was going to walk home with a increased weighted pack, but rang wife and got maybe 1/2 mile before she rocked up to give me a lift.
Side note; Had a large dinner, then weighed myself. 204lbs (which is 92.2 kg- just checked).
So if I did 5x5 at 185, I would be doing a working weight for volume at 'just' over 2xBW.
I reckon I could have done that yesterday. But that extra jump in volume would have been problematic I think.
Lifting
4 min row warm up-average 1 min 49.2 per 500. Covered I think 1130m.
DL
8@80
5@120
3@170
5@180
5@180
5@180
5@180
5@180
The first 12 or so reps of the working sets flew up.
By the time I got to the 4th set, first 3 flew up, then the last 2 I either reset the grip or it was a grind.
I'll probably give 185 and 190 for sets of 3s a go next week to see how it feels, then have a back of week going no higher then 150 probably. My upper back now and traps are sore.
OHP
10@40
5@60
5@60
5@60
5@60
5@60
Interspersed the OHP with 5 sets of pull ups as haven't done any for a little while.
Leg press
10@40
10@60- left leg
10@60- right leg
10@60- left leg
10@60- right leg
10@60- left leg
10@60- right leg
Then was going to walk home with a increased weighted pack, but rang wife and got maybe 1/2 mile before she rocked up to give me a lift.
Side note; Had a large dinner, then weighed myself. 204lbs (which is 92.2 kg- just checked).
So if I did 5x5 at 185, I would be doing a working weight for volume at 'just' over 2xBW.
I reckon I could have done that yesterday. But that extra jump in volume would have been problematic I think.
- Joined
- Sep 26, 2005
- Messages
- 5,423
- Reaction score
- 5,391
Nice work Ian, I don't know why, but I always thought you were lighter than that. We're not too far off each other in bodyweight, although I have been very loose with my diet recently so I expect I've put some on.
I used to fight at 80-84kg, that'd probably why.
I'm also 35 (36 in Feb) so full time work, lack of cardio (compared to my younger days) and middle aged spread. I got to 218lbs summer of last year and 224lbs the year before that due to heavy workload
edit- I got down to 192lbs in the summer with the preparation for a marathon and was doing no weights and maybe 25 miles of running a week.
My lifting for DL does seem to stagnate around this point so currently trying to build up some volume before pushing further.
Last edited:
8/12/18
Lifting
Warm up- 4 min row to warm up. 1.3k covered
Squat
8@60
5@90
5@105
5@110
5@110
5@110
5@115
Bench
8@60
5@80
5@85
5@85
5@88
4@88- Could have got 5, but not confident on right shoulder and been a while since I've really lifted my over 80kg
Leg press
8@40
6@60-left
6@60-right
8@60-left
8@60-right
8@70-left
8@70-right
8@70-left
8@70-right
Thought I needed to do some CV work, so
1k row (average 1 min 49.6 per 500m), 10 burpee, 10 KB swing left hand then right total time 5 min 14 I think
1 min 30s rest
1k row, (1 min 49.5 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 30 I think
1 min 30s rest
1k row, (1 min 49.4 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 42 I think
Was going to do 4 but was not really in a happy place.
Also was going to use HR down to 130bpm to dictate the rest, but the garmin was not playing and at 185 at the end of the sets.
At some points before I started it went up to 210 so I think I need a new HR strap, new watch or have a google to find out whats up.
I need to do some CV finishers every now and then to increase work capacity but also get the grind going for the HR work.
Lifting
Warm up- 4 min row to warm up. 1.3k covered
Squat
8@60
5@90
5@105
5@110
5@110
5@110
5@115
Bench
8@60
5@80
5@85
5@85
5@88
4@88- Could have got 5, but not confident on right shoulder and been a while since I've really lifted my over 80kg
Leg press
8@40
6@60-left
6@60-right
8@60-left
8@60-right
8@70-left
8@70-right
8@70-left
8@70-right
Thought I needed to do some CV work, so
1k row (average 1 min 49.6 per 500m), 10 burpee, 10 KB swing left hand then right total time 5 min 14 I think
1 min 30s rest
1k row, (1 min 49.5 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 30 I think
1 min 30s rest
1k row, (1 min 49.4 per 500m) 10 burpee, 10 KB swing left hand then right total time 5 min 42 I think
Was going to do 4 but was not really in a happy place.
Also was going to use HR down to 130bpm to dictate the rest, but the garmin was not playing and at 185 at the end of the sets.
At some points before I started it went up to 210 so I think I need a new HR strap, new watch or have a google to find out whats up.
I need to do some CV finishers every now and then to increase work capacity but also get the grind going for the HR work.
9/12/18
Went out for a low level hill walk with the 5 month pregnant wife around inveraray.
Took the pack with maybe 15-20 lbs in (water, clothes, snacks, stove for a wet, teabags etc).
Nothing major, maybe 9.5 miles walk with 300m elevation in total
Legs are feeling a bit heavy today.
Went out for a low level hill walk with the 5 month pregnant wife around inveraray.
Took the pack with maybe 15-20 lbs in (water, clothes, snacks, stove for a wet, teabags etc).
Nothing major, maybe 9.5 miles walk with 300m elevation in total
Legs are feeling a bit heavy today.
11/12/18
5 minute row warm up
Lifting
DL
8@70
6@120
3@170
3@190
3@190
3@190
3@190
3@192
OHP
8@40
5@62
5@62
5@62
5@65
5@65
10@bar
Did the above with 6, 6, 6, 6 pull ups in between
That was tiring (and took a good 1 hr), but needed to vent so was going to do some heavy cardio like Saturday, but not enough time, so did
KB@16kg
6 burpees, 6 left hand swing, 6 right hand swing
5 of above
4 of above
3 of above
2 of above
1 of above
Got a lift home as tired and threaders
5 minute row warm up
Lifting
DL
8@70
6@120
3@170
3@190
3@190
3@190
3@190
3@192
OHP
8@40
5@62
5@62
5@62
5@65
5@65
10@bar
Did the above with 6, 6, 6, 6 pull ups in between
That was tiring (and took a good 1 hr), but needed to vent so was going to do some heavy cardio like Saturday, but not enough time, so did
KB@16kg
6 burpees, 6 left hand swing, 6 right hand swing
5 of above
4 of above
3 of above
2 of above
1 of above
Got a lift home as tired and threaders
18/12/18
Up at 0510 to get in a training session before work=fasted lifting
4 min warm up on the rower.
Squat
8@60
5@90
5@110
5@110
5@110
5@110
5@110
OHP
8@bar
8@60
8@60
8@60
Single legged leg press
10 @ 40 double warm up
10@60 left leg, right leg
10@60 left leg, right leg
10@60 left leg, right leg
10@60 left leg, right leg
8@80 left leg, right leg
Cardio
1k row, 10 burpee with jump, 10 swing with 16kg KB left and right hand
1 min 30s rest
repeat x2
Up at 0510 to get in a training session before work=fasted lifting
4 min warm up on the rower.
Squat
8@60
5@90
5@110
5@110
5@110
5@110
5@110
OHP
8@bar
8@60
8@60
8@60
Single legged leg press
10 @ 40 double warm up
10@60 left leg, right leg
10@60 left leg, right leg
10@60 left leg, right leg
10@60 left leg, right leg
8@80 left leg, right leg
Cardio
1k row, 10 burpee with jump, 10 swing with 16kg KB left and right hand
1 min 30s rest
repeat x2
