Push, Pull, Squat

Inspector Coptoor

can;t seem to log on to teamtest for some reason so gonna log my workout here

Smolov Week 2 Day 3

Bench
20kg - 20
40kg - 10
60kg - 8
80kg - 5

work sets
90kg - 8 x 4

Deadlift
60kg - 8
90kg - 8
130kg - 6

work sets
157.5kg - 8 x 4

Conditioning work
9 x 1 min skipping

3 Rounds of
Purple band good mornings x 10
red band pull aparts x 10
1 min skipping
hanging leg raises x 10

Comments:
today wasd a lot easier than wednesday
tomorrow is gonna be tough

Inspector Coptoor

Smolov Week 2 Day 4
bench
20kg - 15
50kg - 10
80kg - 5
work sets
95kg - 10 x 3

Comments:
Didn't get time to do the dealifts toay as gym was closing.had to go to galway to collect my dad from hospital after his knee replacement so that ate into my time.
will do the deads tomorrow
very happy to get all reps and sets without a spot.

cardio,shoot me

Welcome aboard

BossArky

Liam, what are your stats? (height, weight)

Goals?

Inspector Coptoor

BossArky wrote: »

Liam, what are your stats? (height, weight)

Goals?

Height - 6'1"
Weight - 18 stone (115kg)
Body fat - dont know for sure but i'd say 20-22%

Current Lifting Stats
Deadlift - 200kg
Squat - 150kg (140kg x 5) (ATG) Haven't tested 1rm since March.
Bench - 107.5kg
Military Press - 72.5kg
Chin ups - 5
Pull ups 2

Goals:
to hit 125kg BW at same bf% as i am now
Deadlift - 225kg
Bench - 115kg for a pause rep
Squat - 185kg
MP - 85kg
Chin ups - 10
Pull ups - 8
Enter the SIngle Lifts in Jan/Feb and the Nationals in April

I just want to keep getting stronger week by week

Inspector Coptoor

Smolov Week 2 Day 4

60kg - 8
100kg - 5
125kg - 3
140kg - 3

work sets
167.5kg - 10 x 3

couple of videos to follow of sets 7 and 8.

last set took about 1 min 20 seconds, real grinder of a set.
still though, got them all so happy out

itsallaboutheL

Liam Henners257 wrote: »

Goals:
to hit 125kg BW at same bf% as i am now

Sweet Jesus!! Do you play rugby or something?

Inspector Coptoor

no, dont play rugby, just wanna get bigger. to quote a slogan i read somewhere last week: "life;s too short to spend it being small"!

125kg is just the upper limit for the weight class i;ll be competing in so might as well try to get there.
Plus, i'd like to hit 20 stone at some stage just to say i did it.
want to do it the right way thought, not just pigging out on cr@p food.
very slow work in progress. have worked up to drinking 4L milk a day now and trying to add 3/4 eggs per day as well.

itsallaboutheL

Godspeed man,

125kg at 6'1 is very very very big imo!!

Hope it's worth it

Inspector Coptoor

Smolov Week 3 Day 1

Bench
20kg - 20
40kg - 10
60kg - 10

work sets
82.5kg - 6 x 6

100kg x 6 PB
wasnt really meant to do this but felt good and went for it.

Deadlift
60kg - 10
100kg - 8

work sets
140kg - 6 x 6

BB curls
working up to 60kg x 3

Few power cleans with 60kg

Inspector Coptoor

5/3/1 Cycle 5 Deload Week
Overhead Press
20kg - 10
35kg - 5
45kg - 5
57.5kg - 6

Skullcrushers
25kg - 5 x 10

(was meant to be Dips but didn't wanna go too heavy cuase of Smolov Benching tomorrow)

BW Chin ups
5,4,3,3,2
4 x 10 second negatives

Inspector Coptoor

Hill srpints with a sled in the pissing rain
Sled + 20kg - 9 x 40m sprints.
then i got a stitch and stopped.

took 10 mins to recover

then

Smolov Week 3 Day 2
Bench Press
20kg - 10
40kg - 10
60kg - 10

Work sets
87.5kg - 7 x 5

Felt like a boiled $hite after all this so left the 7 x 5 deadlifts at 150kg
will do them tomorrow

Remmy

Fairplay man!!Im the same height as you but your a good 5 stone heavier.Did it take you long to get to this weight?I am also envious of your MP number!:D

Inspector Coptoor

Remmy wrote: »

Fairplay man!!Im the same height as you but your a good 5 stone heavier.Did it take you long to get to this weight?I am also envious of your MP number!:D

I was 15 1/2 stone at 19 years old and was 16 stone from 20-24.
I;ve put on 2 stone in the last years from lifting.

itsallaboutheL

Liam Henners257 wrote: »

I was 15 1/2 stone at 19 years old and was 16 stone from 20-24.
I;ve put on 2 stone in the last years from lifting.

Not to be ghey, but any chance of a pic for reference??

Inspector Coptoor

picture of me now?

itsallaboutheL

Liam Henners257 wrote: »

picture of me now?

well to be fair 2 stone in 2 years from liftin is pretty impressive.

Inspector Coptoor

it's not all muscle though!
I never said it was.

that's why i said my bf% is 20-22.
it's quite high like.
I eat a shed load of food every day like

itsallaboutheL

Liam Henners257 wrote: »

it's not all muscle though!
I never said it was.

that's why i said my bf% is 20-22.
it's quite high like.
I eat a shed load of food every day like

so's mine!!

which still makes you much bigger

Inspector Coptoor

first picture here is from 2007

second picture is from a week ago

Inspector Coptoor

5/3/1 Cycle 5 Week 4 (deload)

Squat
20kg - 10
40kg - 10
60kg - 8

deload work sets
80kg - 5
90kg - 5
100kg - 5

45 degree plate loaded leg press
120kg - 8,8
170kg - 8
200kg - 8
170kg - 8
120kg - 8

Green band (75lbs) Good mornings
3 x 12

Green band (75lbs) + Purple Band (50lbs) Good mornings
3 x 12

some high rep calf raises with bar @ 20kg
4 x 20

after every squat set and leg press set i did 2 Bw chin ups so thats
BW chins - 12 x 2

legs were very stiff and sore today after the sled sprints yday. good sore though.

itsallaboutheL

Liam Henners257 wrote: »

first picture here is from 2007

second picture is from a week ago

Christ!!

Moonlighting as a bouncer is an option!

Inspector Coptoor

itsallaboutheL wrote: »

Christ!!

Moonlighting as a bouncer is an option!

it has been done!

Inspector Coptoor

Smolov Week 3 Day 3



Bench
20kg - 20
40kg - 10
60kg - 10

work sets
92.5kg - 8 x 4

X trainer for 10 mins

Deadlift
60kg - 10
100kg - 6
130kg - 6

work sets
160kg - 8 x 4

Green Band Good mornings
3 x 12

Lot of back stretching

tomorrow is last day os smolov, then a week of doing whatever i want before testing 1rms next friday or saturday and starting cycle 6 of 5/3/1 next monday with (hopefully) new max figures.

Inspector Coptoor

Smolov Junior Week 3 Day 4 (last day)

Bench (no belt, wrist wraps used from sets 6-10)
20kg - 20
40kg - 10
60kg - 10
80kg - 5

work sets
97.5kg - 10 x 3 (got a touch on the last rep of the 9th set, got all of the other 29 reps)

Deadlift (no belt, just chalk)
60kg - 10
100kg -3
140kg - 3

work sets
170kg - 10 x 3

Used straps on the very last set cause my hands were ripped to pieces and callouses were tearing left, right and centre.
got all 27 reps of the first 9 sets ok.
got the last 3 reps on set 10 with the straps.

very happy with the programme.
was a very tough three weeks but very glad i did it now.

week of light work now
will be in galway on monday/tuesday wo will go into GCG for a sesion or two
gonna test 1rms in all 4 lifts next friday/Saturday

weight update. down from 116kg to 114kg

Kev M

Good job coming through all that.
Not to jinx you, but I'd say your maxes are gonna be considerably improved!

Inspector Coptoor

volume session this evening.
have noticed a lot of chest development from all the flat benching in the middle in chest.
gonna try to target the clavicular chest now for a while.

Incline DB Press Drop Sets
22.5kg DBs - 15,15,16,14,12
drop
17.5kg DBs - 6,6,7,7,4
drop
12.5kg DBs - 6,6,7,6,4

Incline DB flies
12.5kg DBs - 4 x 12

Biceps
Conccentration curls
17.5kg DBs - 5 x 5 per arm (3 seconds up and 3 seconds down)

EZ curl bar with fat grips
20kg - 3 x 15
reverse curls
20kg - 3 x 15

Lat pull down
30kg - 3 x 12 (focussing on slow controlled scapular contraction.

Scissor kicks - 3 x 20
flutter kicks - 3 x 20
lots of lower back work and stretching

Very different type of training. felt good.

Inspector Coptoor

Off today cause of the strike so trained in galway city gym today with a cousin i only recently found out i had.
he won a few european powerlifting titles.

he went through the three lifts with me and gave me some pointers (bar position in squat has to be improved, focus of gaze during the deadlift and widen my bench grip a bit)

Squats (no belt)20kg - 10
60kg - 10
80kg - 8
120kg - 5
140kg - 5 PB Equalled for reps


Deadlift (no belt)
60kg - 10
100kg - 10
140kg - 6
180kg - 5 PB
did some light sumo pulling as well.

Bench (wrist wraps on last set)
20kg - 10
40kg - 10
60kg - 2 x 8
80kg - 8
100kg - 7 PB

Comments:
good session. met some powerlifters, got a few pointers, good day out.
now to chill out til saturday and pull 220kg, squat 180kg and bench 120kg
wishful thinking but sure we'll see what happens

cardio,shoot me

jesus thats kick ass! , must have been some serious pointers to get a pb in bench after deadlift and squat :P

brianthebard

What time where you there at? I was in around half twelve-twoish.

Inspector Coptoor

i was in from 12.30 - 14.30.