Ians MT and PL log-2

[Ian Coe]

21/05/21

Drove to the gym due to laziness getting up

Cardio
5 min walk because I was that guy.

Row
3 min light warm up

5 x 600m sprint with 1 min rest in between
1-4 were sub 1 min 48 per 500
5 was sub 1 min 47 per 500 (1 min 46.5)
6 was sub 1 min 45. In fact, I started a few seconds late which was included in the time but I managed to drive it down to below 1 min 44 (1 43.4 I think)

Stretched out

Ab wheel roll outs
20
20
15

Roman chair extensions un weighted
20
20
20

Full contact twist
1 sets of 10 each side foot forward (so 20 swings each).
2 sets of 10 as above but with 5 kg added

 

[Ian Coe]

24/5/21

Cycled to gym for the warm up

Squats
10@60
5@100
5@110
[email protected]
5@115
5@115
[email protected]

2 sets of 8 @90

The weight is more in my head/my body just needs to adjust to the volume.
Once I was with 117.5 on my shoulders, I was getting the depth fine.

GM
3 sets of 10 @ 60

OHP
10@bar
8@50
5@60
5@65
5@65
5@65
10@50

3 sets of 5 bw dips

Inverted sit ups
20
15
15

Cycled home for WFH day


Side note; didn't do any training yesterday or Saturday due to covid jab number 1 on friday.
No biggies just taking it easy.

Side note side note; Saturday we met up with the sister and her family and went to a national trust house.
Ended up going for maybe a 6 or so mile walk with the kifaru xray and a shit tonne of weight (eg 9 litres of water, plus food, plus snacks, plus other bits) to see how it felt.
Need to adjust the belt to get it to sit down better but wore fine. Good job as I've got another 2 packs and no frame coming from the US.

Side note ^3 on Saturdays adventure; the boy walked a good 3 miles non stop, then booba, then maybe 45 minutes running around at the turn around point before powering down. He must have walked 5 miles total given then initial walking around and the house we did before walking to the tower that was the turn around point.
So for a 2 year old, he's got some ok legs on him.

 

[Ian Coe]

25/05/21

Cycled to gym

Treadmill
35 minutes slow and steady. Pace is slowly increasing with sub 150bpm.

Row sprints
3 sets of 500m with 1 minute rest
1 min 43.5
1 min 43.2
1 min 42.4

Roman chair lift + 16kg
20
15
15

Incline Sit ups
15
12
12

 

[MilkManUK]

How did you feel after your Covid jab? I had the Pzizer one and other than a bit of a dull ache in the arm it was all good.

 

[Ian Coe]

No biggies to be honest.

Dull ache for a few days but nothing really of note that couldn't be explain by a bad nights sleep.

 

[Ian Coe]

26/05/21

Cycled to gym.

Deadlift
10@60
5@120
3@140
3@160
2 shit ones at 185
Decided I have had good progress for 5 weeks so time for a deload week with deadlifts. No umph and the weight felt heavy
Could be due to row sprints and 3 days on the bounce training. Who knows.
Back was achey going in to this morning.

3 sets of 8 @ 120

Zercher DL

5@60
5@80
5@85
5@85

Definitely feel zerchers in the abs. I forgot how much tension is required...also flexibility.
I unload and re roll each rep so need to get down there. Some weren't as down there as they should have been so a few bruises away from the crook of my elbow at the moment from the skin, muscle and bone getting compressed.

Glute Ham Raise @+15
15
15
15

Went to work.

 

[Ian Coe]

29/05/21

Cardio

Drove to gym

55 minute LSD run
Cannot remember the order of stuff now, so ;

3 sets of 20 ab wheel roll outs from knees
3 sets of 15 @ +20kg roman chairs
3 sets of 8 BW dips

Full contact twists
10 each side (as usual, left foot forward, left, right = 1 x 10, swap to right foot forward, left right = 1) no weight
+20kg 10 each side x 3 sets.


Some leg extension stuff.
Both
Left
Right
Left
Right
Left
Right

Drove home

Think I did other stuff, cannot remember.

 

[Ian Coe]

31/05/21

Cycled to gym

Squat
10@60 - felt hard
5@100 - felt harder
3@110 - felt alright. At this point I decided instead of back off, just to see what volume work I could withstand today
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
3@120
So basically, yeah. I should probably stay at 117.5 and get happier with the weight and depth, but probably won't.
If I can get to say 5's @ 130, I will probably hover for a few sessions to erode the mental block.
It has been, other than last year, years since I had decent weight on my shoulders.

Pause deep squat
8@60
8@70
8@70

OHP
10@bar
8@50
5@65
5@65
5@65

Weighted hip thrust
15@+10
15@+10
15@+10

Came to work.

Side note; felt like I tweaked my left hip during set 4 of squats.
Also having issues with my right knee. Not from squating, but when sat on the floor cross legged for too long.

 

[Ian Coe]

01/06/21

Cardio

Yes, drove to gym
40 minute run @ 5 incline and 7.5 average
HR was I think 144 overall

Row intervals
5 sets of 600m with 1 minute in bewteen.
All were around the 1 min 47 per 500 pace.
I was intending on doing 6, but forearms were having non of it

Roman Chair
3 sets of 15 @ +15

Incline sit up
3 sets of 15


I think I did something else, but today, the following day, I don't remember.

 

[Ian Coe]

03/06/21

Didn't train yesterday.
Had multiple choice test for LGV license so took it as a rest day

Today (this morning) was a failure

Cycled to gym

DL
10@60
8@110
5@140
3@!60
3@170
1, then 4 @180
4@180
4@180

At this point I thought, 5 is a achievable for the last two sets;
1 fine
2 fine
3 fine.
On the way down for rep 4, I must have moved to the side or something as 'ping' my back went.
Same pain as I've had quite a few (dozens) of times.
Ended up laying on the floor for a few minutes stretching.
Left the bar racked, found the gym staff and left with my tail between my legs.

Now at work and I know I will be paying for this later.

The worst parts of this are;
1) I was walking to the gym thinking 'my back hasn't had much of a rest for 6 weeks now' and
2) I was hitching rep 2 and or 3 because I felt strong and wanted to get to 5 reps for the last two sets.

So the warning signs were there, I was just an idiot.

I need to look in to maybe spinal decompression or something as this ping is a common thing since 2016 when I first did it.

edit;
So for posterity sake;
Went home after work on the bike. Bit sore but nothing major.
Had dinner, no issues. Tight but not end of the world.
Laid down on sofa to read a book to the boy. Awkward position, 40 lb lump on my chest.
Got excited, kicked out; maybe reflex on my part, but either way back spasm.
Boy went upstairs as I obviously upset him (20s of spasm and swearing).
I went to go check on him and couldn't stand up.

Then spent 15 minutes in a prayer position as I couldn't stand up/straighten my back.
Wife came down, put down blow up bed and I lay there until pissing in a pot at 2300 before feeling sorry for myself and laying down.
Next day, still couldn't stand up.
Rang boss and 111.
Managed to walk the sofa over 30 minutes of back spams, went to A&E, got touched up and told probably just a back sprain. Rest up.

20 minutes to stand up on Saturday - rested and then did van stuff in the PM
10 min to stand up on Sunday - rested mainly
Driven to work on Monday and Tuesday.
Will try and cycle to work on Wednesday (tomorrow) so see how the back gets on.
Very much on the drugs at the moment (over the counter meds) to make it useable from a working point of view.
Will maybe try and do gym work on the weekend, but debatable at this time.

All in all a shit week.


edit 2;
GP on site yesterday said nothing major.
Physiotherapy appointment on Thursday (10th June) to assess any underlying issues.
Pretty sure I went to see one in November / December 2019 about the back issue I had in April that year.

 

[Ian Coe]

14/06/21

Been taking it easy due to the lower back issue.
Saw the physio on Thursday so been given a lot of stretches and low level strength exercises to start doing.

Cycled to work and home on Wednesday, Thursday and Friday last week.
When for a 2 and a bit mile walk yesterday with the new kifaru frame and pack ready for maybe hill walking next weekend (And stuff for 3 of us, so like 25kg+ if I include 10kg of water and a 4kg tent). Didn't bother the back at all with the weight all in the hips with the 10kg water test weight.
This pack is 94l base size (mountain warrior), and I've added maybe 3 pouches totalling 20l additional maybe plus a water pouch thing. It should take everything I need for the walk/overnighters we plan on doing.
Just don't think my legs my like me too much.


Cycled to gym

Stretches x many
Planks (side and back)

3 sets of 5 each leg one legged pistol squats down to 2 boxes
Watches some of the knees guy on youtube so did some 'reverse' calf raises as I forget what they were called. Toe raise things (heels on the ground)

Did some leg extensions; nothing major as didn't want to do anything that could influence my back
3 sets of 8 BW dips all the way down ie full ROM
2 sets of wide as I could get pull ups. 4 per set.

 

[Ian Coe]

Spent the Friday (18th I think) up a hill in the lakes with the wife and son.

21/06/21

Cycled to gym
Spent 35 minutes stretching

30 minutes of the stair treadmil thing
3 sets of 8 BW dips
2 sets of 10 back raises...just to test out the back
3 sets of 15 per leg, leg extensions

Went to work

Cycled home after work 12 hours later

 

[Ian Coe]

22/06/21

Cycled to gym

Stretched

Did some 1 legged leg press. Sets fo 15 each leg @ 23 kg x 3 sets.
Did some back raises. Again to test. 2 sets of 20
Pull ups; 5, 6, 8, 6, 4

Went to work.Cycled home 12 hours later.
On this, I was at work and developed a sore throat.

As of writing on the 23rd, I took this morning off and the throat is getting sorer which is annoying.

 

[Ian Coe]

26/06/21

I think I did stuff before Saturday, but because I am rehabbing it is less note worthy so I don't do it on the day I did it. Then forgot.

Drove to gym.

Stretch for 35 minutes

Dips
3 x 8 @ bw

Leg press
26 for 10 reps both legs
26 left, then right for 15 reps
26 left, then right for 15 reps
26 left, then right for 15 reps

Pull ups
Cannot remember now

35 minutes cardio on step machine thing.

Drove home

 

[Ian Coe]

28/06/21

Cycled to him

Stretch plus walking lunges as per physio direction from Friday last week due to my knee
Plus sit up core thing which I do every time as well as stretch.
In reality, I do the stretches, side and back plank, supermans, balancing with eyes closed and the sit up things (keeping lower back arched).

Leg press
26 for 10 both legs
26 left, then right for 15 reps
26 left, then right for 15 reps
32 left, then right for 15 reps
32 right for 15 reps

Dips @ bw
9
6
6

Squats. Sorta. Rehab ones. Heels raised under a 10 kg plate (15 for the first ones here which was too damn high).
10@bar
10@5
10@5
10@5

3 sets of 5 wide pull ups in between

Bulgarian Split squat attempts
3 sets of 10 @BW both legs

Cycled over to work.

Still stretching in the morning when in bed (forgetting myself) and having muscle spasm on the right hand side of the lower back, so no way in hell I'm going to push the recovery.
If it weren't for needles and the precarious nature of drug use in the armed forces (albeit is a peptide counted), I would seriously consider trying the BPC stuff and or anything else I could find.
It will be a month on Thursday since I pinged my back and it still spams when stretching.
What's that about.

I want to try rowing for cardio and start deadlifting again but.....sad face.

 

[Ian Coe]

29/06/21

Cycled to gym

Short stretches

40 minutes test run @ between 140 and 150 bpm

 

[Ian Coe]

01/07/21

Cycled to gym
Stretch for 25 minutes

Squat
10@bar (20)
10@40
10@40
10@40
Just trying to relax out the hips and SLOWLY put the back under load again
Still worried about considering deadlifts again at the moment as the back still hurts/spasms

In between the squats, 4 sets of 6 wide grip pull ups

3 sets of BW dips
10
10
8

Leg press
10@ 27 double leg
15@27 left leg
15@27 right leg
15@32 left leg
15@32 right leg
15@36 left leg
15@36 right leg

Leg extensions
10@22 both
10@22 left
10@22 right
10@22 left
10@22 right

Nothing major, still took 80 minutes though with the stretching
The road to rehab and then prehab to try and prevent this going forwards is the main thing at the moment before I start getting the weight up.

I think in future I need to just says 3/4 weeks of lifting, 1 week deload regardless of how I feel.

 

[Ian Coe]

02/07/21

Drove to gym due to needing to empty lockers today

Stretch
1 legged squats 7 each, 5 each

Cardio
40 minutes @6.5 incline and 7-7.5 I guess KPH
Just went on HR which was sub 150 throughout. Mainly did it to remain nose breathing throughout period.
Last 2 minutes I increased to 8.0 and kept the nose breathing going, albeit HR at 160.

The back is getting back to normal, although spasm while stretching in bed this morning.

 

[Ian Coe]

04/07/21

Drove to gym...it was raining.

Stretch
Dips, 10, 8, 8

Leg press

Both; 15@27
Left 15@32
Right 15@32

More to come

 

[Ian Coe]

05/07/2021

Cycle to Gym

Stretches
Walking Lunges
5 each side @ bw
5 each side @ + 10kg
5 each side @ + 10kg

Split squats
10@ BW either leg
10@+5 kg plates each hand
10@+5 kg plates each hand

3 sets of 7 pull ups
3 sets of 15 roman chair back raises