Ians MT and PL log-2

[Ian Coe]

26/04/21

Cycled to gym late. Left at 0610
28 minute cycle
Had in mind deadlifts but my neck was sore/painful from sleeping so went with squats.

Stretch

10@bar
8@60
8@90
8@90
8@90
8@90
Just working on form and depth because this is the second session in 3 days and in 6 months. Also, bad right knee still worrying me from running in Feb.

OHP
10@bar
8@40
8@50
8@50
8@50

Hip raise thing - additional 20kg
15
15
15

Hanging knee raise
10
10
10

Did 5 dips in between raises.

Tomorrow will be deadlifts depending on neck tightness.
Will limit myuself to no more than 8 x 150 assuming I want to jump up 10kg from last week.
Multiple sets with the weight increase is asking for trouble though. I usually get a sore left elbow when I get back in to deadlifting as I ramp up the weight so quickly.

 

[Ian Coe]

28/04/21

Cycled to gym.
Slow 30 minute cycle

Lifting

Stretch

Deadlift
10@60
8@110
5@130
5@150
5@150
6@150
8@150

Could have gone heavier or more reps, but only second deadlift in 6 months.
I'll take it easy volume wise until June or so I think then see if I can make more progress/greater volume.
But I will also be running and cycling so that will be a lot of lower back volume so need to be careful.

Pull ups
6
6
4

Dips
8, 6, 5

That was it. Low of time this morning as it was pissing with rain which I didn't account for the night before = finding waterproofs and a towel for when I got to the gym.

 

[Ian Coe]

30/04/21

Was going to run home yesterday but the inside of my thighs were rubbed raw from running so needed a break. Was is ironic considering today.

Cycled to gym
30 min. Back tire seemed spungy

30 min slow run to test out the knee again. Average HR like 140bpm. Was a nose breathing focused run.
10 min slow row. HR higher because....it's rowing.

Inclined sit ups
15
10
10

Legged it back to bike to cycle home for my 0845 friday meeting.
2 miles in, there is no way I'm cycling on it.
Ran maybe 1.5 miles with the pack on and pushing the bike.
Managed to get home with 9 minutes till the meeting, which led to a quick shower and doing the call in a towel (non visual).

 

[Ian Coe]

02/05/21

Woke up late for a lay in (0540) so ended up driving to the gym.

Lifting
5 min row warm up
5 min stretching

Squat
10@bar
8@60
8@90
5@100
6@100
8@100
6@100

Felt fine, but did push off left and right leg separately and learnt forward too much a couple of times.
I think I jumped up in weight too quickly, but want to try and get to 3 20's before August when I get some leave before the 9 months of follow on training courses required.

OHP
10@bar
8@40
6@50
5@55
5@55
5@57/5

GM
10@bar
15@50
15@50
15@50

Hip thrust
10@+15
10@+15
10@+15

Dips
8
7
5

Ab wheel roll out
15
15
15

Drove home

 

[Ian Coe]

Bike flat so easy way out

Drove to gym

Cardio

40 min average HR 143 bpm on treadmill (don't judge me)
4 sets of 500m row, 1 min rest- HR up there obviously.
Didn't kill myself, but the last working set was 1 min 48 s.
I remember about 9 years ago I was doing faster than that for 1.3k, 10 burpees in between for 4-5 sets.


3 sets of leg raises from a inclined bench thing.

Drove home.

 

[Ian Coe]

05/05/21

Cycled to gym for work. Slow 30 min

Lifting
Stretch

DL
10@bar
8@70
5@120
5@160
5@160
5@170
5@170
5@170 - considered doing 8s for the last two sets, but that would have been silly considering last week I only did 8's @ 150

Zercher DL
3 sets of 5 @ 70

Just because - I was running out of time and because I haven't done them in a age (10+ years I think. It will be in this log when I last did them) and think I should probably do them as assistance work for my lower back.
Also change of pace from other glute/l

Pull ups
7
6
4

The deadlifts left me tired.

 

[Ian Coe]

06/05/21

Cycle to gym. 28 min

Cardio
30 min running on treadmil (I hate myself). Inclined 4% and 7.5 whatever

Row
500m, 1 min rest x 4 - Went from 1 min 49 to 1 min 47 is across the 4 reps.

Roman back lift thing
20
15
15

Roll outs
10
10
10

 

[MilkManUK]

Nice consistent work Ian. How's the little one?

 

[Ian Coe]

I'm going to course for my job soon so the availability I have to do work come September could easily tank so getting it in while I can.

A 2 year old that takes after his dead. So.....a absolute shit bag.


I couldn't be more proud / anger in equal measure.

edit- only been two weeks so plenty of time to come off the rails

 

[Ian Coe]

08/05/21

Cardio

Drove to gym (LOL)

55 min steady run watch the 100 on my phone (I'm one of those it seems)

Incline sit ups
20
16 with twists
10 with twists

Leg extension
10 both legs
10 left, then right
10 left, then right

Felt exhausted/knackered in the evening. Got like 9 hours sleep, broken as standard with the boy in the bed with us.

I was supopsed to do squats this morning (9th) but had a rest day.
Slight issue in that rig is at home so need a lift in tomorrow so not sure how squats will be accomplished tomorrow. Might end up running home and trying to do them after my PIR for IEng on Tuesday.

 

[Ian Coe]

10/05/21

Cardio

Ran home slowy from work.
Average pace slow

 

[Ian Coe]

11/05/21

Cycled to gym

Gym
Squat
10@bar
5@60
5@100
5@105
5@105
[email protected]
5@110

2 sets of 8 @ 60 pause squat

OHP
10@bar
3 x 8 @ 50

Hip thrust thing
12
12
12

All @ 55 additional

 

[Ian Coe]

12/05/21

Cycled to gym

Cardio

Run - 35 min slow and steady. Like 140 bpm.

Rows intervals
4 sets of 666m row with 1 min rest

3 sets of 12 incline sit ups

 

[Ian Coe]

13/05/21

Cycled to gym
Stretch

Deadlift
8@70
5@110
5@130
5@150
5@170
5@175
5@180
5@180

2 sets of 8@70

Zercher DL
3 sets of 6 @70

Roman chair back raises thing - unweighted
3 sets of 15

I was pushed for time so that was enough

I may have pushed a bit far too quick with the deadlifts. At the time it felt alright, but as of today, the following morning, my back is quite sore.
Standard issues with bending over etc. It may be because in 3 training sessions I've gone from 5's @140 to 5's @180 so large increase in volume.
I'll probably just force myself to conduct 140's next week as a bit of a de load.
That said, I'll probably feel fine next week and do 5 sets of 180.

 

[Ian Coe]

15/05/21

Cardio

Drove to gym...because....saturday
50 min run on treadmil. Nothing too hard. 139bpm overall.

Then did 3 sets of 20 ab wheel roll outs
6, 6, 6 pull ups
3 sets of 10 roman chair lift things with +16kg

 

[Ian Coe]

17/05/21

Cycled to gym

Stretched

Squat
10@50
5@100
5@105
[email protected]
5@110
5@110
[email protected]

3 sets of 10 @50 pause /deep squat

OHP
8@50
6@55
6@55
[email protected]
[email protected] - some leg drive for 7 and 8

I think that was it. I meant to do more but ran out of time.

Edit; did 3 sets of 10 unweight reverse hypers. Didn't have locked out legs.
I must have been doing them wrong, or need more load as it wasn't particularly challenging and as above, I ran out of time to start thinking about playing about with it further.

Seem to shift which leg is putting the drive in vice both legs equally all the time which is annoying.
Took me until the first 110 set to feel comfortable generally. I think in a couple of months I should be within 5's @ 125/130. This was the 4th session back I think. It should be more of a case of retraining vs training my body. Although retraining when 38 might take longer than when 28.
I am just conscious of bad form and lower back tightness, hence the just light run on Saturday.

Went to work then cycled home

I'll be cycling in to work and back wednesday and thursday, so most likely will deadlift tomorrow and do some lsd work on thursday morning.

I may start back on the creatine now I'm a month in. Might help with overall capacity after all.

 

[Ian Coe]

19/05/21

Cycled to gym

Stretched very lightly

Deadlifts

8@70
5@110
5@140
3@170
3@180
3@185
3@190
5@190

So yeah I was going to take it easy and that jump from 140 to 170 felt hard. But 185 after the 180 felt in the groove so just went with it.
Left shin scab came off so put alcohol gel on it to clean it up and stop it bleeding.

1 set of 5 @ 110 before decided meh

Zercher DL
5@70
5@80
5@80
5@80

Weight hip thrust @+ 15kg
15
15
15

Dips
3 sets of 8 unweighted

Knee raise
2 sets of 10

Will cycle home after work.

Tomorrow (Thursday) I'll do LSD via running (after 25 minute cycle in) and row sprints as per last week.
I'll do some more actual core work as well and maybe leg extensions if I have time and patience.

Maybe some pull ups as well.

 

[Ian Coe]

20/05/21

24 minute cycle to work

Cardio
45 min LSD run

Incline sit ups
20 with some twists
15
15
Damn my core is weak

Roman chair thing with + 16 kg
3 sets of 15

Pull ups
7
6
7

 

[MilkManUK]

Deadlift progressing nicely, Ian.

 

[Ian Coe]

Deadlift progressing nicely, Ian.

This was my I think 4th session back since my 2 month stint that ended in October last year.
I am quite shocked how quickly I am regaining strength to be honest.
It's not like I am doing a lot of strength volume either.

If only my squat wasn't so shit

Before I move on, I reckon I could get at least a single on 5 plates each side deadlift and maybe be at 130kg for a single squat.
I'm just more weary on the squat.