Push, Pull, Squat

cardio,shoot me

now this is where the game begins, can we hold out on doing fck all for a week! Good luck on the prep liam, looking forward to meeting y'all

Inspector Coptoor

it'll be tough doing nothing next week but its gotta be done.
i'll prob work on trying to get down to 110kg for the week.
1.7kg to go.

Inspector Coptoor

short session sunday

Treadmill
20 mins. 3km
325 calories

Inverted rows on swiss ball
3 x 8

V-ups with swiss ball
3 x 10

Reverse crunches
10

Bird Dogs
5 x 5 with 5 sec is holds

Bicep curls
25kg on EZ curl bar
4 x 12

Inspector Coptoor

5/3/1 Cycle 7 Week 4 Deload week

Shoulder warm up
face pulls and shoulder dislocates

Bench Press

20kg - 2 x 10
60kg - 3 x 8 pause reps


Assistance work
DB Press at various inclines
3 x 10 @ 16kg DBs

DB Rows
3 x 10 @ 16kg DBs

Rear Delt Flies
3 x 10 @ 16kg DBs


Upper back work
3 rounds of
Inverted Rows on swiss ball
6,6,6

Assisted Pull ups
8,8,8

face pulls with red mini band
10,10,10

Bicep curls
35kg EZ curl bar
3 x 10

Cardio
15 mins on treadmill covering 2.4km at different intervals

7 mins on stationary bike covering 3km. 30 secs on 30 secs off

some hip flexor stretches

15 mins in the sauna

comments:
started taking thermopure fat burners from myprotein as well as l-leucine.
hopefully i'll drop down to 110kg by saturday

today felt good.
nice and light on the benching
gave the upper back a good workout

brutusthebarber

That's a decent amount of work to be doing in the week before a meet IMO.

Ya going to be doing any more sessions>

Just my opinion, but I'd limit it to one more session if at all then rest up and keep foam rolling/stretching.

Inspector Coptoor

brutusthebarber wrote: »

That's a decent amount of work to be doing in the week before a meet IMO.

Ya going to be doing any more sessions>

Just my opinion, but I'd limit it to one more session if at all then rest up and keep foam rolling/stretching.

I'm going to do one more session tomorrow. light squats and deads.
then resting for the rest of the week, doing some LIT, hitting the sauna, foam rolling stretching etc.

tbh, this evening didnt feel like a lot of work.

Inspector Coptoor

5/3/1 Cycle 7 week 4 Deload

Squat
20kg - 2 x 5
60kg - 4 x 6


OH Press
30kg - 5 x 5

Deadlift
60kg - 5 x 5

few shrugs
few waitor carries
bird dogs
hip flexor stretches
sauna, steam room


foam rolling at home

Inspector Coptoor

I weighed in on the calibrated scales at 109.7kg so I got to compete in the 110kg weight class.

Squat:
I opened with 140kg
then hit 150kg
3rd lift was 162.5kg

3 clear lifts
more in the tank,
depth was great in each lift

Bench Press:
I opened with 90kg
then hit 102.5kg
3rd lift was 107.5kg

3 clear lifts
bit more in the bench

Deadlift:
opener was 170kg
then hit 190kg
3rd lift was 202.5kg (PB for "strict" deadlift)

the third lift wass a real grinder on the deadlift. I got two whites and a red on this lift.
I didnt have much more in the tank to be honest.



3 lift total on the day 472.5kg.
Happy with that as now i have a decent benchmark to work off for the future.

Plan for the next few weeks is as follows:
continue with cycle 8 of the 5/3/1 and move it into a conditioning cycle
while doing the Dan John version of the V Diet and cutting down to 99kg BW by the time the nationals come along.

Was so tired going home it was unreal.
went home, had a pizza, went out, few beers.

Inspector Coptoor

Training today.
Bit of a joke really as i was so sore from yesterday and so hungover from last night.

did some gun work

Supersets
DB hammer curls
14kg DBs - 6 x 10 slow reps

supersetted with

Tricep rope pushdowns
23.5kg - 6 x 15

Pavel66

That's a very good total Liam - Well done

Inspector Coptoor

video of my 202.5kg deadlift

Inspector Coptoor

Monday jan 25th

5/3/1 Cycle 8 Week 1 (5 day)

Looking at the numbers for cycle 8 and they will be tough as ****.
gonna keep plugging away and try to make it through the cycle but i dunno if ill hit every rep.

Bench Press
20kg - 10
40kg - 10
50kg - 5
60kg - 5

work sets
70kg - 5
80kg - 5
90kg - 10 * not too happy with this, was hoping for 12. my right elbow is very sore for some reason and it was affecting the last few reps*

Assistance exercises
Incline DB Bench
22.5kg - 10
27.5kg - 10
32.5kg - 3 x 6 (fecking elbow)
20kg - 15

DB Rows
40kg - 5 per arm
30kg - 10 per arm

---

Tuesday Jan 26th
5/3/1 Cycle 8 week 1 (5 Day)

Squat
20kg - 10
40kg - 10
60kg - 5
80kg - 5

work sets
105kg - 5
120kg - 5
137.5kg - 5

Assistance exercises
OH Squats
5 x 8

Inline Lunges
5 x 8

Comments:
was just happy to hit the prescribed reps there today to be honest.
in addition to my right elbow being very sore, my right knee was at me as well.

---

Wed Jan 27th


Conditioning - running on grass
warmed up with a bit of a jog
heel kicks
high knees

5 x 150m shuttle runs

then:
sprint 5m, jog 20m
sprint 10m, jog 15m
sptring 15m, jog 10
sprint 20m, jog 5m

---

Friday Jan 29th

5/3/1 Cycle 8 week 1 (5 day)

deadlift
Overhand grip
60kg - 2 x 5
100kg - 2 x 5

work sets
mixed grip
122.5kg - 5
142.5kg - 5
160kg - 5 * had more in the tank but took it easy*

Assistance work

Round backed good mornings with ssb @ 25kg
3 x 12

hanging knee raises (in a semi chin up position)
3 x 8

hanging leg raises (in a semi chin up position)
3

---

Sunday Jan 31st
Spent most of the day practicing the clean and the snatch as part of a course im doing.

called into a gym in Roscrea in the way home

b]5/3/1 Cycle 8 week (5 day)[/b]
OH Press
20kg - 10
30kg - 10

work sets
50kg - 5
60kg - 5
65kg - 5

Assistance work
Chins
BW - 4,4
with purple band -7,5,6

Skullcrushers
30kg - 5 x 10

rear delt flies
10kg - 5 x 10

DB Press
15s - 10
30s - 10
35s - 6
40s - 4

shoulder mobility work
ab work
stretching

---

Monday Feb 1st

Training in kieran Dolan's gym in Tullamore

5/3/1 Cycle 8 Week 2 (3 day)

Band Pull Aparts
red band - 2 x 12

Bench Press
20kg - 10
40kg - 10
60kg - 8

work sets
75kg - 3
85kg - 3
95kg - 5 *disappointed with this, prob down to the DB benching yesterday and the beginning of the Dan John version of the V Diet

Assistance Work
INcline DB Benching
20s - 10
25s - 4 x 12

DB Rows
20kg - 10
30kg - 4 x 15

Face pulls
red band - 5 x 10
purple band- 2 x 8

Inverted rows
2 x8

wobble cushion for ankle stability work
7 x 20 s per ankle

---

Tuesday Feb 2nd

5/3/1 Cycle 8 Week 2 (3 Day)

Squat
30kg - 10
40kg - 10
60kg - 8
100kg - 5

work sets
112.5kg - 3
130kg - 3
145kg - 5 PB Get in there!

Assistance Exercises
elevated bulgarian split squats
BW - 2 x 8
+ 20kg - 2 x 8
+ 30kg - 2 x 5

Hip flexor stretch
3 x 10 s holds per leg with arms held over head
2 x 10 s holds per leg with arms held over head + 10kg plate
2 x 10 s holds per leg with arms held over head + 15kg plate

foam rolling

My weight went up from 109.7kg on the morning of the single lifts to 112.5kg by the time i was finished eating pizza and drinking beer.
I started the Dan John version of the V-Diet yesterday and after cleaning up the diet i'm back at 110kg.

the diet consists of the following:
I have to get up 45 mins earlier than usual in the morning to go for a 30 min walk. I've found a nice route to do this on and it clocks in at 1.85 miles and takes me the 30 minute at a nice stroll. the aim here is to do LIT cardio on an (almost) empty stomach to promote fat loss.

My diet for the next 26 days (and for yesterday and today) is:

7.05 am Cup of Coffee and two fat burners (i;m using the thermopure fat burners from my protein, no ephedra.
7.10 am - 30 min LIT walk
8.00 am - on the way to work - 500ml grapefruit juice, 5 fish oil tablets
8.30 am - still on the way to work - low carb protein shake with 5g L-Leucine
11.00 am - break time in school - low carb protein shake
1.00 pm - lucnh time in school - low carb protein shake, 5 fish oil tablets
3.00 pm - coffee
5.00 pm - Pre Workout - 2 fat burners, coffee, 2 kre alkalyn creatine tablets
6.30 pm - post workout - low carb protein shake with 5g L-Leucine and 5g apple fibre., 1 kre alkalyn, 5 fish oil tabs, 1 x animal pak
7.00pm Dinner - Meat, 2 portions green veg/carrots, low carb protein shake

10.00 pm - before bed. low carb protein shake, 5 fish oil tabelts, 3 ZMA tablets, 1 x animal flex, 1 x 50g sachet of beef jerky

will power will be needed to keep this up for a month.
the shakes are being mixed with water now, the milk is gone.

---

Will be mostly just posting the journal on teamtest.
will update here every week to ten days.

things have started to get hectic lately with school so not able to spend as much time online

Inspector Coptoor

Wed 3rd Feb

conditioning

5 min warm up of jogging, lunges, high knees, heel kicks etc

3 x 150m shuttle runs on very soft ground (roughly 45 seconds on, 60 seconds off

3 min recovery

3 x 150m shuttle runs on very soft ground (roughly 45 seconds on, 60 seconds off)

1 x 110m hill sprint.

---

Fri 5th Feb

5/3/1 Cycle 8 Week 2 (3 Day)

Deadlift

60kg - 10
80kg - 8
110kg - 5

work sets
132.5kg - 3
152.5kg - 3
170kg - 3 (these felt really really heavy)

Speed Pulls
100kg - 5 x 3

Round backed safety squat good mornings
25kg - 12
27.5kg - 12
30kg - 12
32.5kg - 12
27.5kg - 12

Reverse crunches
3 x 10

DB curls using Fat Gripz
10kg DBs - 5 x 12

Tues Feb 9th
5/3/1 Cycle 8 Week 2 (3 day)

OH Press
20kg - 10
30kg - 5
40kg - 5

55kg - 3
62.6kg - 3
70kg - 3 plus one push press

*gonna have to drop back on OH Press working weight as strength is beginning to drop off now due to weight loss)

5/3/1 Cycle 8 Week 3 (1 Day)
20kg - 10
40kg - 10
60kg - 10

80kg - 5
90kg - 3
102.5kg - 3

Assistance work

BW Chins - 5,5,4 *these are progressing nicely, most ive ever done in just three sets*
BW DIps - 3 x 7

---

Thurs Feb 11th
5/3/1

Cycle 8 Week 3 (1 Day) Squat and Deadlift

Squat
20kg - 5
40kg - 5
60kg - 5
80kg - 5
100kg - 5

work sets
120kg - 5
137.5kg - 3
155kg - 2PB

Deadlift
60kg - 2 x 5
100kg - 2 x 5

work sets
142.5kg - 3
160kg - 3
180kg - 2 (wasnt balls out set but the 2 reps were comfortable)

speed pulls
100kg - 3 x 5

hanging leg raises
3 x 6

round backed good mornings
20kg - 3 x 10

some Gun work

Weight update: Current Weight = 107.9kg
on the dat of the single lifts, my weight on the scales at home was 111.1kg, an hour later i weighed in on the calibrated scales at 109.7kg so my own scales is out by about 1.4kg

I weighed in on the scales at home the other evening at 109.3 kg, minus the 1.4kg makes me 107.9kg at the moment.
the rate of weight loss has slowed down a bit but its getting there.

Inspector Coptoor

Monday 15th Feb

5/3/1 Cycle 8 Week 3 (1 Day)

OH Press
20kg - 2 x 10
40kg - 8

work sets
57.5kg - 5
65kg - 3
72.5kg - 1 (grinder)


5/3/1 Cycle 8 week 4 Deload

Bench Press
20kg - 2 x 12
40kg - 12
50kg - 5
60kg - 5
70kg - 5

INcline DB Press
16s - 10
30s - 3 x 8

DB Rows
16s - 10 per arm
20s - 3 x 15 per arm

BW chins
5,4,4,

My wrist was pretty sore so didnt do any dips

---

Tuesday Feb 16th
5/3/1 Cycle 8 Week 4 Deload

Squats
BW - 10
20kg - 10
60kg - 4

70kg - 5
80kg - 5
90kg - 5

BW lunges - 3 x 8 per leg

Bulgarian Split Squats
with 15kg DBs - 3 x 8 per leg

---

Thurs Feb 19th

Got a couple of apps for the i phone

a push up one and pull up one so gonna try them out

Push up app:
do max push ups
I got 32.

http://www.youtube.com/watch?v=rRMaW2dcud4

you then do 3 push up workouts per week comprising 5 sets per workout with the last one to failures

Pushups:
Week 1 Workout 1
Set 1 - 10
set 2 - 9
set 3- 8
set 4 - 8
set 5 - 20 (max effort)

---

Fri Feb 19th
training in Olympic Physique in Galway

5/3/1 Cycle 8 Deload Deadlift and OH Press


Warm Up
Red band pull aparts - 3 x 10
red band face pulls - 3 x 10

Purple band good mornings
2 x 10

Deadlift

60kg - 2 x 5
85kg - 5
100kg - 5
120kg - 5

speed pulls
100kg - 5 x 3

OH Press
20kg - 2 x 10
30kg - 5
40kg - 5
50kg - 5

Pull ups
BW - 3,4,2

Wide Grip Assisted pull ups
Green Band - 3 x 8

Front lat pull down + 30kg
3 x 10

Seated row + 40kg
3 x 10

Bicep curls for the girls
10kg DBs - 2 x 10
15kg DBs - 2 x 10
20kg DBs - 10

Olympic Physique is a half decent gym at best
not much more to say really

---

Monday Feb 22nd

taking another week off the 5/3/1 so i can run cycle 9 into the nationals

did a chest day today

bench:
20kg - 2 x 10
40kg - 2 x 10
60kg - 10
80kg - 5
100kg - 4
60kg - 2 x 10

Push ups (Week 1 workout 2)
Set 1 - 9
set 2 - 12
set 3 - 8
set 4 - 8
set 5 - 23 (max effort)

Pull ups
set 1 - 1
set 2 - 2
set 3 - 1
set 4 - 2

Flat DB flies
15kg DBs - 3 x 10

Friday Feb 26th

am doing a bit of messing with two apps these days for the i phone
push up app and pull up app.
threw the two of them in to a circuit this evening with 60kg squats

Warm up
2 x 10 BW squats
3 x 12 band pull aparts
3 x 12 face pulls
2 x 10 inverted rows

5 rounds of
Pull ups: 2,3,2,4 (max effort and PB), 2
push ups: 10,14,9,9,20 (max effort)
Squats - 60kg - 5 x 10

60 seconds rest in between each round
was actually quite tough
very happy with the pull ups, they're coming on now due to weight loss and also kipping is improving a bit too.

Some bicep curls to finish off

My weight is still coming down, am down to about 107kg now.
diet slacked off a bit last week with the rubgy, valentines weekend, gfs bday, whole load of things.

Gotta get very strict again now if im gonna make it under 100kg for the nationals.
Gonna really bomb the weights and the creatine for the next three weeks from monday and see how i feel for the nationals

Would be hoping for:
112.5kg Bench
210kg Deadlift (we can but dream)
180kg squat
this would be for a 500kg + total and would be a great milestone to hit.

Inspector Coptoor

5/3/1 Cycle 9 Week 1 Bench Press (5 day)

Warm up
face pulls - 5 x 12 with red mini band
band pull aparts - 2 x 12

benching
20kg - 2 x 10
40kg - 10
60kg - 2 x 6

72.5kg - 5
82.5kg - 5
92.5kg - 5 (was absolutely disgusted with this, i hit 100kg x 7 before christmas. weight loss aint all what its cracked up to be

Pull ups @ BW
2
2
2
3 1/2 - max effort
2

INcline DB Press
32kg DBs - 8,8,8,8,7

BB rows
50kg - 5 x 10

DB rows
20kg DB - 3 x 12

Bicep curls
12kg DBs - 3 x 10
14kg DBs - 3 x 10

OH Tricep extension
12kg DB - 3 x 12
supersetted with
tricep rope pushdowns
22.5kg on the stack
3 x 12

Comments:
meesa not a happy camper.
weight loss is great and all, down to 16 stone 12 now, from a high of 18 stone 8 but **** me the power is gone in the bench and press
i;m nearly afraid of squats tomorrow like

itsallaboutheL

That's pretty sweet weightloss though... it'll be worth it when you adjust, then you can build back up.

Inspector Coptoor

yeah, im happy with the weight loss.

I look a lot better.
I'm not an XXL anymore, waist is down from 38 inches to 35 inches and i can even fit into a big fitting pair of 34s.

I will be sticking with it and trying to get down to sub 16 stone by June, maybe even push for 15 stone 7 by the end of the year, but the lack of bench strength is annoying.

Time to step it up a bit more i guess

Inspector Coptoor

yeah, im happy with the weight loss.

it was an unnatutal weight for me to be, I always knew that really. I just had a temporary goal which i fell out of love with.

I look a lot better, i can do pull ups, chin ups and dips easier.
I'm not an XXL anymore, waist is down from 38 inches to 35 inches and i can even fit into a big fitting pair of 34s.

I will be sticking with it and trying to get down to sub 16 stone by June, maybe even push for 15 stone 7 by the end of the year, but the lack of bench strength is annoying.

Time to step it up a bit more i guess

JJayoo

Great weight loss I remember you had originaly planned on getting to 20stone

cardio,shoot me

haha, i envy you atm lol, i had to buy a pair of 38 jeans even tho my waist is 34, my ass cant fit into anything under 38s anymore

Inspector Coptoor

5/3/1 Cycle 9 Week 1 Squat (5 Day)

Warm up
BW squats
2 x 10

Squats
20kg - 2 x 10
60kg - 8
80kg - 8

work sets
107.5kg - 5
125kg - 5
142.5kg - 5 (these all felt very good, lots of power and speed on the 1st two reps in particular)

Speed Squats
80kg - 5 x 3

Lying leg curls with 50lb purple band
5 x 12

Bulgairans
1 set of 8 per leg with 12kg DBs - legs fel wrecked

Pull ups @ BW
2,4,2,5 PB for BW pull ups

Stretching:
hip flexors
glutes
quads
hams

Comments:
glad the squats went well this evening after the distaster that was the bench on monday evening.

Inspector Coptoor

5/3/1 Cycle 9 Week 1 Overhead Press

found the weights very hard last time to said id stay at cycle 8 numbers and was proved right by this toxic workout

20kg - 10
30kg - 10
40kg - 8

work sets
50kg - 5
57.5kg - 5 (these were a struggle)
62.5kg - 2 + 3 push presses

dips
5,6,5,4,4

Chins
5,4,4,5,4

Some DB work then
lateral raises 3 x 10
front raises 3 x 10
rear delt flies 3 x 10

nothing to write home about here at all
recurring theme of my upper body strength going to ****e

we'll see how the deadlift is tomorrow evening

Inspector Coptoor

two days of OLY lifting as part of a course I'm doing.

Was doing, cleans, snatches, hang cleans, jerks and going back over them all doing the reverse method

got a few reasonable clean and jerks and one or two snatches
very modest weight.

focussing more on being able to introduce the lifts to young athletes as opposed to solely focussing on making myself very proficient at the lifts

itsallaboutheL

Liam Henners257 wrote: »

two days of OLY lifting as part of a course I'm doing.

Was doing, cleans, snatches, hang cleans, jerks and going back over them all doing the reverse method

got a few reasonable clean and jerks and one or two snatches
very modest weight.

focussing more on being able to introduce the lifts to young athletes as opposed to solely focussing on making myself very proficient at the lifts

Where are you doing it Liam?? Was it expensive, i'd love to do something like this.

Inspector Coptoor

setanta college

6 month RTWTS course
will give me a level 6 cert at the end.

800 euro, so a nice chunk of change when you;re paying for it yourself.

www.setantacollege.com

itsallaboutheL

Liam Henners257 wrote: »

setanta college

6 month RTWTS course
will give me a level 6 cert at the end.

800 euro, so a nice chunk of change when you;re paying for it yourself.

www.setantacollege.com

Meh, the NTC already have 2 grand of it, which wasn't worth a ****te!!

Inspector Coptoor

what course did you do?

I'm doing this course as its been a while since i did any new learning.
I finished uni in 2007 and while i teach 5 days a week, its not the same as learning new material.

I might never use the course for anything or i might try to get into coaching but i am enjoying it and i do feel like im learning a bit from it.

itsallaboutheL

Liam Henners257 wrote: »

what course did you do?

I'm doing this course as its been a while since i did any new learning.
I finished uni in 2007 and while i teach 5 days a week, its not the same as learning new material.

I might never use the course for anything or i might try to get into coaching but i am enjoying it and i do feel like im learning a bit from it.

National Qualification in Exerscise Health Studies and P/T.

Load of bollox apart from the anatomy modules.

Inspector Coptoor

the good thing about this course is that upon completetion, not only do you get the HETAC Cert, you get a level 1 I.A.WL.A certification in OLY lifting and then you can progress on to doing the Level 2 coaching course after 12 months.

this course is designed to be functional to sport and showing how the likes triple extensions, power positions and resistance training can improve performance on the pitch.

there are always cowboys out there in the fitness industry selling ****e courses, and sometimes people can get stung badly, and thats why i signed up for the 6 month course and the 2 year one, so i could i see what it was like before signing up to anything too expensive

g'em

lovely to meet you at the weekend Liam I'll definitely be at the Nationals in a couple of weeks so I'll see you there!