Ians MT and PL log-2

[Ian Coe]

12/09/20

Cardio

Cycled to gym
3 min row

Bit of stretching

4 sets of 830m, 2 min 30 rest.
Time ranged between 2 min 55 and 3 min 15.
3 min rest
850m
Felt awful and HR seemingly didn't go up during the rows (ie not above 170 bpm). I considered sacking off the 5th and justifying the extra distance. I didn't in the end, but I wasn't fast that's for sure (1 min 52 per 500m I think).

20 something minutes on the bag.

Cycled home

 

[Ian Coe]

13/09/20

Cardio

Spent most of the day reading after not going for a run this morning.

Went for a planned 6 - 7 miler.
Ended up doing 5.

Back was sore and painful from mile 0.000001, HR was ridiculous for the pace (mid 150s for 9 min 30 per mile).

I am not as young as I used to be and the minimal volume I am doing in comparison to......12 years ago, is not doing my recovery any good.

Still....this will be like week 5 of consistent training.

 

[Ian Coe]

14/09/20

Cycled to gym

Stretch

Lifting

Squat
8@60
5@90
3@110
5@115
5@115
[email protected]
[email protected]
[email protected]
3@120

I'm reaching the point where I notice I'm favouring my right leg to push off. So. Will probably plateau myself out at 120 and stay there for a bit while my body plays catch up and I can work on any issues. I have jumped up in weight, training volume (per session and per week with running), so could do with not going crazy.
Back felt fine throughout.

OHP
10@bar
8@40
8@50
6@60
[email protected]
[email protected]
[email protected]
6@65

FTC
Clarity; each side means left leg forward, left, right, is one. Then right left forward, left, right, is one.
10 each side with bar
10 each side + 10kg
10 each side + 10kg
10 each side + 10kg

3 sets of 6 GHR / lower. Still can't get all the actual way up beyond maybe the first 2 per set. Then need to take weight off by using my hands.

3 sets of 15 ab wheel roll outs from knees, but using I think a 20kg weighted vest

Leg extension
10 both legs @ 4 plates
8 left, 8 right @4
8 left, 8 right @4
8 left, 8 right @4

Lat pull down
8@54
8@59
8@59
8@59


Cycled home

 

[Ian Coe]

15/09/20

Cardio

Got up, monged about, had a coffee.
Went for a 4 miler. Slow and steady. HR monitor needs battery as it said I was at 165bpm and was nose breathing.

Overall pace was 9 min 44 and HR of 154, however I think it was more 144 which is expected and what I was after.

Weight post run; 210. Probably quite dehydrated though. Also slept quite poorly. Think because of the latent heat from the unseasonably warm day (high 20 *C).

 

[Ian Coe]

16/09/20

Cardio

4.5 mile run

Again sedate pace. HR monitor working so read correct at sub 150 and pace 9 min 38 average.

Still a high HR for such a slow pace. Going to have to be more consistent with training now I'm getting older and middle age spread is happening (morning weight 213).
No am run tomorrow as deads tomorrow afternoon.

 

[Ian Coe]

17/09/20

Cycle to gym

Stretch

Deadlift
10@60
8@110
5@150
3@165
4@180
4@180
5@180
5@180
5@180
3@190

Throughout felt ok, but that right shoulder from 180 rep one was not happy.
3@190 didn't feel bad at all. I felt like I could have got 190 up, but as per below, right shoulder was uncomfortable verging on painful.
I might step back a bit next week because of shoulder, right knee from squatting and workload for course. Two minds due to wife and boy getting back the following week, but not in a rush and don't want to injure myself.

BP
10@bar
8@60
5@80
5@80
5@80
5@80
5@80
10@60

3 sets of 7 GHR

Ab wheel with 20kg weighted vest

Did 7 reps and from rep 1 my core bottom left of my stomach was feeling 'tight' and pinching. So I stopped completely at 7 reps and sacked it off.
The fact that in the last 2 weeks deadlift wise I have gone from 170 for 4 reps to 180 for a working set and 190 for 3 reps probably means I have put a lot of strain on muscles in a short period of time, so need a catch up period to let stuff heal up.

Weighted hip thrust
15@50
15@60
15@60

I did the first set thinking my core would hurt, but it didn't so carried on. Definitely therefore a strained ab muscle.

Hip abductor (out to in)
10@20
8@25
8@25
8@25

Hip......ductor (? - in to out)
10@20
10@30
10@30
[email protected]

Cycled home

As of writing (18th, the following day), left ab is uncomfortable to tense. Right shoulder was sore when I went to bed. but feels ok now.
I was going to get in a run this morning, but realised with the ab and the idea that I'll do sprint rows and bag work tomorrow, might be a better idea to have a rest day.
This is 14 days after I started taking NMN and trans-resveratol. Don't feel as spaced out post deadlifts as I usually would do.
Not 100% CNS wise, but not 'I cannot be fucked to do anything today'. Probably for the best as I have hours of reading academic journals to get on with.


edit- weighed in at 212lbs this morning, so 96kg.
2kg away from double bw deadlift yesterday for a triple after 6 months of no lifting and 5 training sessions.
Considering I want to drop my weight to 90kg really, that is......ok....I guess.

 

[Ian Coe]

20/09/20

Cardio

6 miler. Slow as fuck.. Weighed in at 215lbs. Awkward
HR was 148 and pace average 9 min 35 moving pace.

Got lost a few times and forgot to sotp the watch.

 

[Ian Coe]

21/09/20

Cardio. Unless stated otherwise, these are usually fast AM runs.

4.63 miler. HR was 146 with average pace 9 min 17.
209lbs on return from run.

 

[Ian Coe]

22/09/20

Cycled to gym

Lifting
Stretch

8@60
5@90
5@110
4@120
4@120
5@120
5@120
5@120

Even 120 didn't seem too bad.
Considering last week was 3@120, the volume alone was quite a big jump. Could have pushed to 125, but didn't want to overdo it. Intention was to back off and just do 110 for 5's because of right knee last week. But fyucked that off when I did 110 and it was fine.
The depth for all sets was well below parallel. I was surprised it wasn't more problematic.
I think on each last rep at 120 I did a pause before coming back up.
Considering I haven't touched 120 in well over a year and before that bout of training it must have been over a decade, that is surprising.

And considering I used to do pause sets for 5's at 125.........maybe 15 years ago. It is nothing to sing from the rooftops about.

OHP
10@bar
8@50
6@60
6@65
6@65
6@65
8@65
6@70

FTC
10 each side and foot in front @Bar
10@15
10@15
10@20
10@20

GHR
10
10
6

7 ab wheel roll out @extra 15
At that point, I realised that the ab strain from last Thursday is still there. So sacked off the intention of doing 3 sets of 15.

Leg extension
10 both legs
8 left and then right
8 left and then right
8 left and then right
10 both legs

Can't remember how many plates, but more than last time. The weights aren't marked with numbers, so hard to judge.

Lat pull down
10@53
8@63
8@63
8@63

Cycled home.

When I got home, I cooked and during that and when I sat down to eat, I started to feel woozy.
Ate food, it continued.
Went to bed, woke up at 0725 for my morning run, continued to feel woozy.
Sacked it off and went back to bed.
Now 1319 and still feeling like shit.

Annoying as I need to get some work on.

 

[Ian Coe]

26/09/20

Cycled to gym

Lifting
Stretch

DL - feeling a bit ropey and not full of omph
10@60
5@110
5@140
3@160
4@160
4@160
Didn't feel heavy or particularly difficult.
Wanted to keep the weight down generally with DL because of my right shoulder over the last few deadlift sessions.

BP
10@60
5@80
5@85
5@85
5@85
5@85


GHR
10
8
8

Hip ductor - out to in
10@30
8@35
8@35
8@35

Hip......don't know - in to out
10@30
8@35
8@40
8@40

That left hand ab strain is still there. Felt it during bench instead of deadlift.

Cycled home.


Overal didn't feel too bad considering how I felt on Wednesday. That said, I was feeling quite weak.

 

[Ian Coe]

27/09/20

Cardio
6 miler

 

[Ian Coe]

28/09/20

Cardio

Fasted 4 miler.
HR average 143bpm and pace 9 min 38
Pre run weight 211.

I would like to maintain strength, but drop weight to sub 200 consistently and get to a sub 8 min pace with sub 150bpm

 

[Ian Coe]

30/09/20

Cardio
5 miler

 

[Ian Coe]

01/10/20

Cardio
4.75 mile am run
43.57
Average pace 9 min 15
Average HR 144 bpm

 

[Ian Coe]

02/10/20

Cardio
5 mile am run
46.42
Average pace 9 min 20
Average HR 140 bpm

 

[Ian Coe]

04/10/20

Cardio

Went for a longer run because I felt like it.

9 mile run. In the PM so wasn't fasted.
1 hour 20.21
Average pace 8 min 55
Average HR 155bpm

The last 3 miles were above 9 min pace; 9.10, 9.10, 9.40, 9.54.

Back now sore, however looking at going squatting this afternoon so see how that goes.

 

[Ian Coe]

05/10/20

Cycle to gym

Stretched as back felt sore from the running (you can see where this is going).

Squat
10@60
5@90
5@110
5@115
5@115
5@115

115 felt fine in the legs, but from 60 onwards my back felt tight and uncomfortable.

OHP
10@bar
10@40
5@60
5@70
5@70
5@70
5@70
3@75 - I could have got 5, but by rep 2 I was using leg drive and back left of my back was beginning to get unhappy so not worth it.

FTC (left, right is one. At 5 reps, leg switch).
10@bar
10@20
10@20
10@10

GHR
8
8
8

Ab wheel roll out from knees
25 - 15 felt fine, no ab issue. Core felt ok, back felt non plussed so...
15 - At 5/10 left ab started to feel tight. Pushed it (stupidly) to 15 to see if it was muscle or tendon.
5 - It felt like tendon/strain from before so knocked it on the head.

Leg extension
10 both legs @ 4
8 left, right @ 5
8 left, right @ 5
8 left, right @ 5
10 both @ 6

Hip abductor (in to out)
10@30
10@40
10@40
8@45

Hip adductor (out to in)
10@25
10@35
10@35
10@40

Cycled home

So yeah. Now it is the next dayt and my back is killing me. Not 'I've fucked it' but definite muscle train on the back left. I feel it when I cough, blow my nose or burp.
In theory deadlifts tomorrow......I might just cycle to the gym and do like an hour of CV work as running won't be a good idea at the moment.

 

[Ian Coe]

07/10/20

Cycled to gym

45 minutes cardio. 15 on the assualt bike
30 on the cross trainger

Bench
10@bar
8@60
5@80
5@80
[email protected]
[email protected]

Hip adductor
10@30
10@40
10@40
10@40

Hip abductor
10@20
10@30
8@35
8@35

Lat pull down
10@50
[email protected]
[email protected]
[email protected]

Cycled home

Long story short; back not good.

 

[Ian Coe]

11/10/20

Cardio

Went for a 6 or so mile hike up some hills in Wales with the wife and boy.
Most of it was carrying said 33 lb boy (nicht supplies and carrier, so 40 ish lbs) up and down hills.

 

[Ian Coe]

14/10/20

Cycled to gym
Stretch

Lifting

DL
10@60
8@110
5@140
5@160
5@160
5@160
5@165

Didn't feel bad on the back. A bit tight in the beginning,
160 felt heavy though.

OHP
10@bar
10@bar
5@60
5@65
5@70
5@70
5@70


GHR
8
10 - used band to get up from mid point
10 - ^^^^

Usually I take some weight off using my hands, but the band thing is more senisble and progressive (thinner band=less support as strength comes on).

Ab wheel
15 - strain in left oblique felt at 15 so only 1 set.

Hip abductor
Hip adductor
I've progressed in weight and reps for both. Increased the ROM quite a bit since I started, although dumb arse me increased the ROM to point 7 abductor and increased the weight yesterday, so that wasn't fun and I needed to use my fingers to get full contraction (so you know, cheated @ 40kg).


Cycled home
Found a lost dog. Was a hero (by walking around in the dark until i found another lot of dog walkers to take it home until FB came through with the owner).
Fucking big musclely american pit ball. No collar on it.
Came charger at me when cycling home. However the thing was friendly as hell. But it would have/did scare a lot of people while I was trying to find its owner due to its size. My legs have never been cleaner though from all the licking.

Apparently a 'indian fella' has 6-7 of the things in a house down the road from the park. Dick head needs his arm breaking for not having a collar or contact number on it if found wandering around at 1900 in the dark (/whenever).