Push, Pull, Squat

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!!!