Push, Pull, Squat

Inspector Coptoor

Coaching this evening.
down in the bad lands of Tullamore with an u-14 team.

Did most of the training with them.
Warm up
Squats
Push ups
Lunges
Planks
Walks - bear crawl, crab walk, panther stalk, duck walk, frog jumps.

Various sprint/recovery drills.

Inspector Coptoor

1st workout in ~ 17 days
weighed in at 98.0kg after my time away
worked hard, ate an inordinate amount of carbs and got my farmers tan on.

Warm up 2 x 10 of
scap pull ups
sumo squats
leg swings
bird dogs
lunges
face pulls

Chins
7,6,5,5,5,5,5,5,5,7

Benching
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 5,5,5,5,10

Inverted rows
4 x 10
1 x 19

Inc DB Press
24kg DBs - 8,8,8,8,13

Low Row
Full Stack - 5 x 12

Skullcrushers
20kg - 12
30kg - 12
40kg - 10
45kg - 7 + 1 assisted

curls - 5 x 12

hanging leg raises
5 x 10

this was mostly an IP rep session with the goblet squats and back extensions taken out coz DBs only went to 34kg in gym at home.

Gonna really start pushing myself more in the gym. gonna follow the Kieran H rule of JFL and balls out on last set of each exercise.

not sure what to do now gymwise, gonna have to have a think about it.
will be Ironside or Raw due to proximity anyway.

Inspector Coptoor

I Joined Ironside this evening.
Very reasonable monthly fee and only 5 mins from my gaff.

Warm Up
Scap pull ups
hip pops
bird dogs
sumo squats


Deadlifting with Daz
60kg - 2 x 5
100kg - 2 x 5
120kg - 5
140kg - 4 x 5
150kg - 8 *
*upped the weight for the last set and had at it

Squatting (Light and high volume)
20kg - 2 x 10
40kg - 10
50kg - 10
60kg - 4 x 10 + 1 x 25*
*wanted to get 20 and then when i hit 20, said Id try for 30 reps, managed 25.

A1 - Round backed good mornings with 20kg - 3 x 12
A2 - Supported Single Leg DB RDLs with 2 x 22.5kg DBs - 3 x 5 per leg

B1 - Ab roll outs - 3 x 10
B2 - DB side bends with 42.5kg DB - 3 x 10 per side

stretching
out the gap.

Hanley

Round back good mornings?

Inspector Coptoor

Hanley wrote: »

Round back good mornings?

I used to do them when I was doing 5/3/1.
Just said Id give them a blast again for a stretch like.

High bar position, straight legs and go as low as you can while rounding your back and explode back to start position.

Inspector Coptoor

Oh Dear Baby Jesus up in Heaven, The DOMS fairy visted last night and she was a biotch to me

G86

Liam Henners257 wrote: »

Oh Dear Baby Jesus up in Heaven, The DOMS fairy visted last night and she was a biotch to me

hehehe, welcome back:D

Inspector Coptoor

Warm up - 2 x 10

Benching
20kg - 2 x 10
40kg - 2 x 10*
60kg - 10
82.5kg - 4 x 5*+ 1 x 10*

Speed pulls
60kg - 2 x 3
100kg - 2 x 3
120kg - 8 x 3 with 60 secs rest

A1: Inc DB Benching
22.5kg DBs - 2 x 10
25kg DBs - 8, 8, 11*

A2: Band push downs
1 x 12 - blue band
4 x 10 green band*+ 6 on blue band

B1: plank - 3 x 1 min

B2: weighted side plank
+ 10kg - 3 x 30s per side


Going to hot yoga at 8 for 90 minutes.

Inspector Coptoor

Small bit of conditioning

Bike - 10 mins

Rower - 30s on/30s off
10 intervals
1605m covered in an avg 500m time of 1.41

Bike 10 mins

OH Squats
20kg - 5 x 5

Stretching - 30 mins

Inspector Coptoor

Monday - 9th

90 mins ultimate frisbee
Way harder than I thought.
Played 5 - a - side indoors.
Wore my rehbands to save the knees.
Good run around

90 mins hot yoga.
Very hot tonight.
Really improving in some of the positions.
Starting to scare myself a bit with some of the poses!

Inspector Coptoor

Tuesday - 10th

Trained in Ironside

Warm up

Squats
20kg - 2 x 5
40kg - 5
50kg - 5
60kg - 5
70kg - 5
80kg - 5
90kg - 5
Put soft belt on. Right hip and right lat were very sore & tight today.
Had rehbands on also and lifting shoes.
90kg - 5,5,5, 10 on last set

A1: Leg press
40kg - 15
90kg - 12
130kg - 12
150kg - 12,12,15

A2: Walking lunges
25kg steel log - 10 steps
35kg steel log - 4 x 10 sets of steps*

B1: mountain climbers - 3 x 50
B2: Russian twists w 20kg KB - 3 x 20

Speed bench
Bar plus blue bands - 10
Bar plus green bands -5
30kg plus green bands -3
40kg plus green bands -3
50kg plus green bands - 3,3,3

Stretching

Good session

Inspector Coptoor

90 mins of hot Hatha yoga.
Much easier than bikram although some postures were similar.
Few interesting hip opening positions & some good direct core work though.

Deadlifting tomorrow.

Inspector Coptoor

Warm up

Deads
60kg - 2 x 5
80kg - 5
100kg - 5
120kg - 5
140kg - 5
150kg -3 x 5, 4,3

Hmmmm. That didn't go to plan. Felt tired coming in and glutes & Hams were very sore.*
Was meant to squat light after deads but knew it wouldn't go well so benched instead.

Heavy bench
20kg - 2 x 10
40kg - 2 x 8
60kg - 8
82.5kg - 4 x 5*+ 1 x 7
Happyish

A1:*BB Row
60kg - 5 x 10
Easy, more weight next time

A2: ring pull ups*
5,5,5,4,3
These are hard

B1: DB Side bends
47.5kg DB - 3 x 10 per side

B2: DB sit ups
12.5kg DBs - 3 x 10

C1: curls
35kg - 3 x 10

Session turned out to be one of those ones that you punch in. I have no caffeine in tablet form at the moment & forgot to get some sort of high caffeine drink. 1/2 felt like quitting after the deadlifting but I HTFU and got on with it.

Normally I'd do some direct hamstring work After deads but they felt too fried so changed Assistance slightly.

Some intervals on the rower tomorrow and light bench, light deads with chest assistance over the wkend.*

itsallaboutheL

Liam Henners257 wrote: »

I have no caffeine in tablet form at the moment

Same. I've been weaning myself off. Or at least experimenting to see what works.

Double expressos are very fucking expensive.

Inspector Coptoor

itsallaboutheL wrote: »

Same. I've been weaning myself off. Or at least experimenting to see what works.

Double expressos are very fucking expensive.

yeah, double espressos, monster, even the 1L of KX would become expensive over time.
Gotta sort out some more caffeine.
felt really really strange last night training without any

Inspector Coptoor

Warm up:
5 min row - 1200m

3 x 8min rowing intervals 30s on 30s off

Avg pace for all three blocks was between 1.42 and 1.50

Good little session.*

Inspector Coptoor

Session number 2 in Raw

Warm up

Trap Bar Shrugs
70kg - 15
90kg - 12
110kg - 12
130kg - 3 x 10
110kg - 12
70kg - 20

Inc DB Press
22.5kg DBs - 12
25kg DBs - 5 x 10

Curls
25kg - 12
30kg - 12
35kg - 12

Pull ups
BW - 5
+ 1 chain - 3

Chins
BW - 5

Inspector Coptoor

~ 90 mins 5 a side soccer

good craic

Inspector Coptoor

Warm up
2 x 10

Deads
60kg - 5,5
100kg - 5.5
140kg - 5,5,5
160kg - 3
170kg - 3
180kg - 3

SL DL - per leg
+ 20kg - 8
+ 24kg - 8
+ 28kg - 8
+ 30kg - 8,8

Chins
BW - 5,5
Plus 1 chain - 3,3,3

CSR
3 x 12 @ some weight

Seated row
3 x 12 @ some weight.*

Mountain climbers
3 x 50

Russian twists
3 x 20

Side planks
30s - 2 each side

Walk outs - 10 reps.*
Starting in standing position & walking out to long push up position & back to starting position.

Mobility & flexibility work.*

Foam rolling

Inspector Coptoor

Came home from gym session with COH and DaZA after also running into Jayroc and was on a great buzz as training didn't actually suck.

Had 2 chicken breasts, some brown pasta and 2 scoops of whey.

Then, while waiting for the water to heat up for a shower, I cracked out 5 x 15 on the standing DB press & got the gf to walk all over my back, nothing like it after deadlifting.

I was told to make this a dear diary so that was an attempt at an entry I guess! :-)

Inspector Coptoor

Warm up
Hip pops
Bird dogs
Leg swings
Scap pull ups
Scap push ups
Groin rotations
Wall sweeps
Pec stretch

Bench
20kg - 2 x 10
40kg - 2 x 10
60kg - 5
80kg - 5,5,5,5,
90kg - 5
95kg - 4

DB Rows
24kg DB - 10 per side*
34kg DB - 10,10,10,10,20*

I supersetted the 80kg+ benching with the 34kg DB Rows.*

Goblet squats
22kg - 10
34kg - 5 x 10

Leg press
85kg - 15
100kg - 2 x 12
110kg - 3 x 12

Inc DB Bench Press
22kg DBs - 5 x 8

Rolling Triceps extensions
10kg DBs - 6 x 12

Hanging leg raises
3 x 10

Wide grip pull ups
3 x 6

C2 Rower
10 intervals of 30s on/30s off
1660m covered.
Avg 500m time: 1.38

5 min jog on treadmill*

Stretching

Good session.
Benching could actually be improving.

Inspector Coptoor

Tuesday - 90 mins kayaking

Wednesday - 60 mins walking plus

Warm up
Hip pops
Wall sweeps
Scap push ups
Bird dogs

Push ups
5 x 10
2 x 10 elevated
3 x 10 one legged

Squats*
4 x 10

Lunges
2 x 10

BW swings*
2 x 10

V- up static hold*
4 x 30 seconds

Side planks
2 x 20s per side

Various stretching & yoga positions

Swim in a lake

Thursday - 60 mins walking

May train this evening.

Inspector Coptoor

28/5/11 in Ironside
Bit of a warm up

Wasn't really feeling like training today so getting my ass into the gym was good.

Decided to mess around with Olympic lifts and oh squats.

20kg bar
Hang cleans - 5
Power snatch -5
Oh squat - 5

30kg
Cleans - 5
Power snatch - 5
Oh squat - 3

40kg*
Hang cleans - 5
Cleans - 5
Oh squat - 1

50kg*
Hang cleans - 5
Cleans - 5 x 1

60kg*
Power cleans - 5
Cleans - 3 x 1

Deadlifts
60kg - 2 x 5
100kg - 2 x 5
140kg - 3
Belt added
160kg - 3
180kg - 1

Messing with super yoke
Yoke - up and back
Yoke plus 40kg - up and back*
Yoke plus 80kg - up and back
Yoke plus 120kg - up and back
Yoke plus 130kg - up and back x 2

Bridging
3 x 1 min

Curls
Ez curl bar
40kg - 3 x 10
Hammer curls - lots

20m sprints on the track x 2
1st one was 3.9 secs, timer didn't work for 2nd one

Inspector Coptoor

30/05/11
Trained in Northwood today

Warm up

Benching
20kg - 2 x 10
40kg - 2 x 10
60kg - 2 x 10
80kg - 5
90kg - 5
100kg - 3,2,1
90kg - 5,4,3

DB Rows
22.5kg - 10
30kg - 15,15,15,15,30

Inc DB Bench
30kg - 6 x 6

Chin ups - 5,5
Pull ups *- 2,2

BB Rows
50kg - 12,12,12,12,16

Back extensions
5 x 15

Seated leg extensions
6 x 12

Stretching

Very happy with the benching if the weights in northwood can be trusted to actually be accurate.

Unhappy with the DBs in there, only go up to 30kg so just repped very high on the DB rows.

also unhappy with pull up stations. They are weird & uncomfortable.*

Ive done something to my right hamstring & glute which is why there's no lower body work today. Hopefully it'll clear up soon.*

Cheers to gymfreak for the guestpass!

Inspector Coptoor

Back at the gaff waiting for water to heat up.

DB curls - 8 x 15
S/s with
Standing DB press - 8 x 10

Inspector Coptoor

Conditioning session in Ironside with the brother.

Warm up: x 2
Hurdle over unders x 10
Hurdle step overs x 10
Face pulls
BW squats
Lunges with a twist
Scap pull ups on rings

15' work block
30 'single unders' on skipping rope
17.5kg standing DB press - 5 per side
10 BW squats
14 rounds

10' block
Farmers walk - 20m up & back with 2 x 25kg farmers bars
~60% run 20m up and back x 2
14 rounds

15' block
Reverse lunges with 20kg BB using a clean grip - 5 per side
Russian twists - 12
DB floor press - 17.5kg DBs - 10
12 rounds

10' block
40kg backward sled drag - 20m
Recovery walk - 20m
16 rounds

Bit of a stretch.

Weight today - 101.3kg
Back to eating clean as of Friday when summer hold kick in.

Inspector Coptoor

Warm up x 2
X-band walks - 15 leading off each leg
Hurdle over unders - 10 off each leg
Hurdle step overs - 8 off each leg
Face pulls - 15
Bird dogs - 10 each side
Jump squats - 10
Scap pull ups on rings - 10
Scap inverted shrugs - 10
Wall sweeps - 10

Deadlifts
(just seeing how right hamstring and glute are)
70kg - 2 x 5
100kg - 2 x 5
120kg - 5
140kg - 3
160kg - 3
180kg - 1
200kg - 1

Power cleans
40kg - 5
60kg - 3
70kg -2
80kg - 1 ugly ass rep

Weight today - 100.4kg

itsallaboutheL

Liam Henners257 wrote: »

100.4kg

Fat ****

Inspector Coptoor

itsallaboutheL wrote: »

Fat ****

I'm a dump away from double digit bw.
I'm happy enough

COH

Liam Henners257 wrote: »

Weight today - 100.4kg

Skinny w*anker

Inspector Coptoor

Now I'm confused.

COH

Liam Henners257 wrote: »

Now I'm confused.

You always have been :pac:

Da Za

I'd say Earnest hasn't a clue.......

itsallaboutheL

Earnest has single digit bf though

Inspector Coptoor

Warm up x 2
X-band walks - 15 leading off each leg
Hurdle over unders - 10 off each leg
Hurdle step overs - 8 off each leg
Face pulls - 15
Bird dogs - 10 each side
Jump squats - 10
Scap pull ups on rings - 10
Scap inverted shrugs - 10
Wall sweeps - 10

Bench
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 5
100kg - 2, 1*+1, 1+1, 1, 1

DB Rows.*
27.5 - 10
42.5 - 10
52.5 - 5 x 8

CGBP
60kg - 5 x 5

OH Press
20kg - 2 x 10
40kg - 8
50kg - 5
60kg - 3
70kg - 1
75kg - 1

Russian twists with 24kg KB
4 x 20

Ab pull downs
4 x 20

SL KB DL
24kg - 4 x 8

Bit of stretching.
Good buzz in Ironside today

Inspector Coptoor

workout number 2

Inc DB Press
15kg DBs - 10
25kg - 10
32.5kg - 5
35kg - 5
37.5kg - 4
35kg - 5
32.5kg - 5
30kg - 8,8,8

Chins
5,5,5

Incline Fat bar BB bench press
55kg - 8
57.5kg - 8
60kg - 8
62.5kg - 8

DB Curls
5 x 15

Hanley

Liam Henners257 wrote: »

workout number 2

IDIBISHDI

Inspector Coptoor

Bit of conditioning

10' block
40 single unders with rope
10 push ups
DB push press w 22kg DB - 3 per side
7 rounds*
Tough enough.

10' con block on rower.
30s on/30s off.*
1568m

15' work block
40kg front squat - 5
DB Single leg DL - 22kg DB 5 per side
Unsupported DB Row - 22kg DB - 10 per side
7 rounds
This was an ass kicker

10' con block on rower.
30s on/30s off.*
1653m

Bit of stretching
Tough session

Inspector Coptoor

Workout #2
shoulders & forearms

Standing single arm KB press
12kg - 10 per side
16kg - 10 per side
20kg - 10 per side.*

Standing BB press
30kg - 10
40kg - 8
50kg - 6,6,6,4
40kg - 6,6,6

DB Lat raises
6kg DBs - 3 x 10
10kg DBs - 2 x 10

DB shoulder press
20kg DBs - 8,8,8,8,10

S/s with *
DB front raises
6kg DBs - 12,12,12,12,15

BB wrist curls
40kg - 3 x 12

Standing KB wrist extensions
12kg KB - 3 x 12
16kg KB - 2 x 12
20kg KB - 12


Nice little hyperteophy session.
Really gonna hit the shoulders hard for the next while.
Hoping to get lots of 2 a day training sessions in over the summer, be that con & hypertrophy, strength & yoga or swimming & one of the others mentioned.

Still have a half hearted notion of competing in GPC in July but not too pushed.

COH

Hypertrophy session? Forearms!!?? Seriously? What the **** is going on with your training!!!

Inspector Coptoor

COH wrote: »

Hypertrophy session? Forearms!!?? Seriously? What the **** is going on with your training!!!

I'm enjoying it, that's what.

Inspector Coptoor

Warm up - 2 x 10
BW squats
BW lunges
Bird dogs
Face pulls
Band pull aparts
Clams

Squats high bar & ass to grass
20kg - 2 x 5
40kg - 2 x 5
60kg - 2 x 5
80kg - 5
100kg - 3
110kg - 2
120kg - 1
130kg - 1
70kg - 5 x 8

Pull ups
+ 10kg - 5
5, 5 dead stop reps*

Chin ups
2 x 8*+ 15s negative on last rep

Bench*
20kg - 2 x 10
40kg - 2 x 10
60kg - 5
80kg - 5
90kg - 5
Wrist started to hurt so left it

Powerclean & split jerk
60kg - 10 x 1

Hanging leg raises
3 x 8
Dragon flags
3 x 8

Russian twists
3 x 20

Did some yoga balancing positions
Stretching

G86

Liam Henners257 wrote: »

Dragon flags
3 x 8

//goes to youtube...

...... time passing....

These?

https://www.youtube.com/watch?v=njKXkuhY7_0

COH

Liam Henners257 wrote: »

I'm enjoying it, that's what.

Ouch!

Anyway for arguments sake were you not enjoying training when you were getting stronger and consistantly leaner following Will's programming? I'm only saying this because it was (from what I can tell from your log here and on TT) the most successful period of your training so far by a country mile. I don't understand why you wouldn't stick at it, if you have the time to train every day you could quite easily just add the rep sessions in and train 6 days a week.

Inspector Coptoor

yeah, that's them

Inspector Coptoor

COH wrote: »

Ouch!

Anyway for arguments sake were you not enjoying training when you were getting stronger and consistantly leaner following Will's programming? I'm only saying this because it was (from what I can tell from your log here and on TT) the most successful period of your training so far by a country mile. I don't understand why you wouldn't stick at it, if you have the time to train every day you could quite easily just add the rep sessions in and train 6 days a week.

Id agree with you there but the thing is, if you look at what Ive been doing lately, it's not all that different from what I was doing in IP.

My warm ups are variations and amalgamations of all the IP warm ups.

Im squatting, deadlifting, benching, pressing, doing single leg work, lateral core, rotational core etc during strength workouts and Im still doing con blocks and work blocks in con sessions.

I put on a couple of kgs recently but thats cause I was busy with school and couldn't train as much as I wanted too and didn't do that much conditioning.

I'm on summer holidays now and Ill be getting as much training in as possible.
I have new toys to play with in Ironside every now and again, I want to practice my olympic lifts a bit over the summer cause Im gonna be coaching those lifts in September and I can see how some people might think my training looks a little unstructured but tbh, I dont care cause Im still doing the important stuff, or at least what I consider to be important, and Im having fun too.

COH

Liam Henners257 wrote: »

Id agree with you there but the thing is, if you look at what Ive been doing lately, it's not all that different from what I was doing in IP..

Well test isn't all that different from oestrogen but the end product can be pretty different.

My warm ups are variations and amalgamations of all the IP warm ups.

Warming up is warming up I wasn't really talking about that at all.

Im squatting, deadlifting, benching, pressing, doing single leg work, lateral core, rotational core etc during strength workouts and Im still doing con blocks and work blocks in con sessions.

Why are you doing it differently then?

I put on a couple of kgs recently but thats cause I was busy with school and couldn't train as much as I wanted too and didn't do that much conditioning.

I still think you're pretty

I'm on summer holidays now and Ill be getting as much training in as possible while.

Lets use a metaphor, since teachers love that stuff. Assume training is sh*t... you can sh*t every day, thats fine, but if you decide all of a sudden to sh*t twice a day all you're left with is twice as much sh*t. More isnt necessarily better. I assume I get an A+

I have new toys to play with in Ironside every now and again, I want to practice my olympic lifts a bit over the summer cause Im gonna be coaching those lifts in September and I can see how some people might think my training looks a little unstructured but tbh, I dont care cause Im still doing the important stuff, or at least what I consider to be important, and Im having fun too

Justify it to yourself all you want, its your training and I hope it goes well, but in a few months time when there's been lots of training and f*ck all actual progress we can discuss it again.

xxx

Inspector Coptoor

|I hope you like humble pie cause you're gonna end up eating a lot of it

COH

Liam Henners257 wrote: »

|I hope you like humble pie cause you're gonna end up eating a lot of it

You know I like any form of cake

Inspector Coptoor

Warm up 2 x 10
Bw squats
Bw lunges
Bird dogs
Shoulder dislocates
Band pull aparts
Clams

15' Work block*
26kg goblet squats x 5
2 x 22kg DB floor press *x 8
16kg DB standing press x 5 per side
10 rounds

10' rowing block
30s on 30s off
1673m

15' work block
Reverse lunges*+ 15kg plate x 5 per side
Unsupported DB row @ 34kg x 8 per side*
12 sit ups
10 rounds

10' rowing block
30s on 30s off
1682m

Tough session.*