Push, Pull, Squat

Inspector Coptoor

Marathon session in IP today involving a strength session, a "core" session, a mma beginners class and no gi bjj class.

I was in there for fours like a bollox.
I blame Barry.

5/3/1 Cycle 14 Week 2 Benching - 3 day

IP Warm up
shoulder dislicates
pec stretches
YTWs

Benching
20kg - 2 x 10
40kg - 2 x 10

work sets
63kg - 3
73kg - 3
81kg - 9
72kg - 3
63kg - 16

Assistance exercises:
DB Rows - 35kg - 5 x 10

Alternate Inc DB Press
22,5kgs - 5 x 8

KB shrugs
2 x 32kg KBs - 3 x 12

Skullcrushers
30kg - 3 x 12

Core session
Green band pulldown abs
5 x 12

sitting plate shifting twists
5 x 30seconds

Plank
5 x 30 seconds

Weighted machine back extensions
BW + 20kg - 3 x 15

Beginners MMA class - 1 hour
drilling underhooks, takedowns, pummeling for positions of dominance etc
very enjoyable class

no gi bjj - 90 mins
drilling various positions
various 1 min drills
3 x 5 min rolls with guys of varying weight and experience.

hooer of a seesion

had a banana and a lucozade inbetween the two classes and a bottle of lucozade sport during the strength session
having chicken, tomatoes and brocolli with whey, creatine and peanut butter as we speak.

Inspector Coptoor

Tuesday - Leg Day

IP Warm up
Foam rolling - 7 positions
Leg Swings

5/3/1 C14, W2, (3 day)

Squats
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 5

work sets:
100kg - 3
112kg - 3
126kg - 6
112kg - 3
100kg - 9

Assistance exercises:

Walking BB lunge
25kg - 5 x 8 steps per leg

Olympic Squats (ATG) keeping core as tight as possible
50kg - 5 x 10

Conditioning
Prowler pushes
10 x 30m trips
Prowler + 40kg
odd trips on low handles
even trips on high handles
time: 9.17

Foam rolling - 7 positions
stretching

Comments:
the 126kg x 6 is the first time i've done a half decent set in a while.
Its been said to be by a good few people at this stage that when there's any sort of decent weight on the bar my descent is fine and I hit the right depth but when i try to come out of the hole I collpase forward and it ends up looking a fugly ass good morning instead of a squat.
Ive started to correct it recently, putting in more core work, front, obliques, back and have been doing the BBB with light weight and concentrating on keeping everything tight

Weighed in today at 109.3kg, an increase of 1.5kg.
that would normally annoy me as Im actually getting further away from double figure bodyweight.

But i also got my body fat checked today and it came in at 139mm from 8 sites so Im down another 9mm from the last time it was checked.
So weight is up but fat is down. happy enough for now.

Inspector Coptoor

Trained in the school gym today as we get half day on wednesdays
very decent set up
two racks, a platform, rubber plates (not bumpers though) and plenty of them, DBs up to 30kg, decent bench and loads of bars

Did shoulders today.

Shoulder warm up
dislocates
YTWs
scarecrows.

5/3/1 Week 2 Press
Dropped this back a little.

20kg - 2 x 10
30kg - 10

work sets
50kg - 3
55kg - 3
60kg - 4
55kg - 3
50kg - 8

Assistance exercises:

Pull ups BW - 3 x 5

Seated DB Press
20kg DBs - 5 x 10

seated lateral raises
6kg DBs - 3 x 8

seated rear delt flies
6kg DBs - 3 x 10

seated front raises
6kg DBs - 3 x 8

shoulder stretches to finish off.

Inspector Coptoor

IP warm up
Foam rolling
Some glute activation stuff

5/3/1 C 14 W 2
Deadlift day

70kg - 2 x 5
100kg - 2 x 5

Work sets

135kg - 3
150kg - 3
170kg - 6

I used a belt that was hanging in IP for the last set. I've never been able to dl or squat with a belt before but this one fitted well and probably helped me knock out the last 2 reps.
I might have to buy it somehow......

1/2 weight Crossfit Linda WOD

10,9,8....3,2,1
85kg Deadlift
55kg bench
43kg clean

Time 16:10.

This was brutal.
I did the 10,9 at 43kg as full cleans. For the rest I just did power cleans, lungs were bursting.

5 mins of panting later I did some core work.

Plate shifting from side to side
5 sets - 40s, 30s, 30s, 30s, 25s

Band ab pulldowns
Grey band - 3 x 10
Green band - 3 x 12

Foam rolling and stretching to finish

Had about a pound of baked salmon, a baked potato and a head of broccoli with a nutrition x whey shake plus 10g creatine.
Weekend of driving ahead - 300miles plus

Barry.Oglesby

ghey

Inspector Coptoor

Barry.Oglesby wrote: »

ghey

if im ghey i caught it in your gym doing bjj and other man hugging activities

COH

So to sum up...

Barry - You are ghey
Liam - Yes that is indeed true, but I'm ghey because of you

Great come back :pac:

the drifter

Barry.Oglesby wrote: »

ghey

Liam Henners257 wrote: »

if im ghey i caught it in your gym doing bjj and other man hugging activities

/shakes head...


and they let you teach!!!

Inspector Coptoor

Yes, they do.
I'm awesome.

Oh, and to further compound the churlishness,
He started it!

Will Heffernan

Liam Henners257 wrote: »

Yes, they do.
I'm awesome.

Oh, and to further compound the churlishness,
He started it!

Ghey.

Barry.Oglesby

Liam Henners257 wrote: »

if im ghey i caught it in your gym doing bjs and other man buggering activities

What you do in the dressing room is your business. But that's not the ghey. The ghey is doing a metcon in a gym that runs spiders and has prowlers.

I repeat, and this time in capitals.

GHEY

Pontificatus

Liam Henners257 wrote: »

1/2 weight Crossfit Linda WOD

10,9,8....3,2,1
85kg Deadlift
55kg bench
43kg clean

Time 16:10.

LOLs at doing a crossfit WOD in IP

Is it that you dont like the workblocks on the conditioning sessions or are you afraid of the prowler?

Edit: Genuine question and not a dig

Will Heffernan

Pontificatus wrote: »

LOLs at doing a crossfit WOD in IP

Is it that you dont like the workblocks on the conditioning sessions or are you afraid of the prowler?

Edit: Genuine question and not a dig

I like looking at this crossfit type stuff if only to try to figure out the thinking behind it.

Forget the bench for a minute...the cleans and the deads in the same block? That to me is weird...maybe if it was deads, cleans and box jumps...I could see some logic to that...something heavy slowly, something lighter faster and then something explosive...all targeting the same 'type' of movement.

If it was deads, bench and push jerks...I could sort of see some logic in that as well...deads, cleans and bench press? I don't get that.

Inspector Coptoor

Pontificatus wrote: »

LOLs at doing a crossfit WOD in IP

Is it that you dont like the workblocks on the conditioning sessions or are you afraid of the prowler?

Edit: Genuine question and not a dig

I push the prowler a lot, usually on squat and deadlift days and usually with 120kg on it, unless im using the low handles
I did three prowler sessions in 5 days last week.

I just like to vary conditioning and cardio (coz i find "regular" cardio boring) which is why i started doing some no gi bjj, pushing the prowler, trying some crossfit WODs to keep it interesing

I train in IP.
I dont follow the IP programme
That's no disrespect to Will or Barry.
I have been folllwing the 5/3/1 for over a year and liked it and wanted to stick with it.

My inital plan was to move to dublin for the 3 months of the summer and train 5/6 days a week in a gym that had all the equipment I wanted to use with no gimmicks,no bull****, a great atmosphere and plenty of parking

IP ticked all those boxes
Training in IP for the three months of the summer hasnt made me much stronger in the big 3 lifts (bench is down, squat is going up and deadlift is almost back to pulling 200kg plus with the straight bar) but I am fitter and leaner than I can remember and actually weigh about 2kg more than i did at the start of the summer and i can do more pull ups, inverted rows and push ups than i could at the start of the summer

I've done an IP test, I do the IP warm up every session and I pick out bits I like at the moment


Since then, Ive got a job in Dublin and will be here for a year so Im gonna switch my training in January to the IP prgramme as I feel 18 months of 5/3/1 is giving it a fair go

Will Heffernan wrote: »

I like looking at this crossfit type stuff if only to try to figure out the thinking behind it.

ahhh, so thats the confused look on your face was about.
not the fact that i was "dropping a WOD" as Barry put it on the day, you were just trying to figure out the logic behind it.

I dont know the logic, all i know is it was tough, kicked my ass and made me sweat loads

Barry.Oglesby

I'm tough, I can kick your ass and I've made you sweat loads but I don't see you doing me.

Pontificatus

Liam Henners257 wrote: »

I push the prowler a lot, usually on squat and deadlift days and usually with 120kg on it, unless im using the low handles
I did three prowler sessions in 5 days last week.

I just like to vary conditioning and cardio (coz i find "regular" cardio boring) which is why i started doing some no gi bjj, pushing the prowler, trying some crossfit WODs to keep it interesing

I train in IP.
I dont follow the IP programme
That's no disrespect to Will or Barry.
I have been folllwing the 5/3/1 for over a year and liked it and wanted to stick with it.

My inital plan was to move to dublin for the 3 months of the summer and train 5/6 days a week in a gym that had all the equipment I wanted to use with no gimmicks,no bull****, a great atmosphere and plenty of parking

IP ticked all those boxes
Training in IP for the three months of the summer hasnt made me much stronger in the big 3 lifts (bench is down, squat is going up and deadlift is almost back to pulling 200kg plus with the straight bar) but I am fitter and leaner than I can remember and actually weigh about 2kg more than i did at the start of the summer and i can do more pull ups, inverted rows and push ups than i could at the start of the summer

I've done an IP test, I do the IP warm up every session and I pick out bits I like at the moment


Since then, Ive got a job in Dublin and will be here for a year so Im gonna switch my training in January to the IP prgramme as I feel 18 months of 5/3/1 is giving it a fair go

From reading the above i have a question:

Do you have a specific training goal? Rather than picking the parts of training that you like why dont you speak to the coaches about your training goals and how to achieve them.

-If you want to get stronger, speak to the coaches
-If you want to get leaner, speak to the coaches
-If you want both, speak to the coaches

You need to remember that when you train at a facility like IP the coaches are the best piece of equipment available.

Inspector Coptoor

1. Yes, I have goals.
2. Yes, I talk to Will and Barry all the time.
3. I have an S&C coaching qualification myself.
4. Some of my friends who I used to train with when I lived at home in Ros are S&C coaches.
5. When I said I pick out the bits I like, what I meant by that was that I pick out the flexibility & mobility stuff, I do some of the conditioning blocks to compliment and go hand in hand with the 5/3/1 which also says to incorporate these things.

I have the bases covered.

Hanley

Liam Henners257 wrote: »

1. Yes, I have goals.
2. Yes, I talk to Will and Barry all the time.
3. I have an S&C coaching qualification myself.
4. Some of my friends who I used to train with when I lived at home in Ros are S&C coaches.
5. When I said I pick out the bits I like, what I meant by that was that I pick out the flexibility & mobility stuff, I do some of the conditioning blocks to compliment and go hand in hand with the 5/3/1 which also says to incorporate these things.

I have the bases covered.

Then why have your lifts been going down?

Serious question.

Inspector Coptoor

Hanley wrote: »

Then why have your lifts been going down?

Serious question.

goal isnt so much strength focused anymore.

the goal is to get sub 100kg and lose more and more bodyfat.

Yes, I complain and moan about my bench going down but as long as im getting leaner and fitter, I dont really mind.
Squat and deadlift are getting better.
I just pulled 170 x 6 which is almost exactly where i was in January before the single lifts.

Of course, the ultimate goal would be to do both at the same time.

Pontificatus

Liam Henners257 wrote: »

goal isnt so much strength focused anymore.

the goal is to get sub 100kg and lose more and more bodyfat.

No offence intended but if your goal is fat loss you need to stop doing 5/3/1 and start doing proper conditioning sessions. If you do three conditioning sessions a week between now and christmas and watch the diet you'll get sub 100kg with no problem. You'll also hit sub 100mm along the way too

Keep doing BJJ (please dont call it jits) and some strength session in between to keep it interesting but the conditioning should be your focus.

Inspector Coptoor

Pontificatus wrote: »

No offence intended but if your goal is fat loss you need to stop doing 5/3/1 and start doing proper conditioning sessions. If you do three conditioning sessions a week between now and christmas and watch the diet you'll get sub 100kg with no problem. You'll also hit sub 100mm along the way too

Read back through my log and you'll see ive been doing 3 and sometimes more "proper" conditioning sessions per week and at least 4 strength sessions per week.

Pontificatus

Liam Henners257 wrote: »

Read back through my log and you'll see ive been doing 3 and sometimes more "proper" conditioning sessions per week and at least 4 strength sessions per week.

Ok, so you're doing at least three strength sessions and three conditioning sessions a week. It doesnt make sense to me that a 100+ kilo guys bw would go up and lift wouold go down/stagnate while doing this training.

Doesnt matter to me in either case, good luck with your training.

Inspector Coptoor

Chest Day.

IP warm up
YTWs
pec stretches

5/3/1 C 14 W 3

Benching

20kg - 2 x 10
40kg - 2 x 10

work sets
65kg - 5
75kg - 3
85kg - 7

80kg - 8 x 3

Assistance work

Alternating Inc DB benching
22.5kg DBs - 5 x 8 per side

s/s with

DB Rows
40kg DBs - 5 x 10 per side

Pull down Abs - Green band
5 x 15

TB Shrugs
50,60,70,80,90kg - 15 reps each set

Bicep curls with EZ curl bar
30kg - 10
40kg - 4 x 10

Comments:
Threw in more volume on the bench.
8 triples with 80kg was manageable. will add 1kg per week from now on.

DB rows were good, will up it to 42.5kg next time.

Really liking the pulldown Abs.
trying to get them in 3 times per week from now on.

good session

COH

What is this 'abs' that you speak of? Does it want to be pulled downwards?

Inspector Coptoor

COH wrote: »

What is this 'abs' that you speak of? Does it want to be pulled downwards?

it's, eh, corework, and, is eh, important and stuff................

http://www.youtube.com/watch?v=LCnm13Co3GA&feature=fvsr

Inspector Coptoor

leg day

IP warm up
Foam rolling

5/3/1 C14 W 3 (1 day)

Squats
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 8

work sets Belt on
105kg - 5
120kg - 3
135kg - 5

Assistance Exercises:

BBB - 60kg - 5 x 10

BB Walking Lunges
30kg - 5 x 8 per leg

Conditioning:
10 prowler pushes in 10 mins
5 x 100kg
5 x 80kg and going all out

Foam rolling
stratching

Comments:
Happy enough with the squatting. First time I felt comfortable squatting a reasonable weight for reps.
Got Will to look at the squats
some werent deep enough but most of the ones at 135kg were at correct depth.

Hanley

Are you getting strong again?

Inspector Coptoor

Hanley wrote: »

Are you getting strong again?

it would appear so.
onwards and upwards.

i want a 120 bench
220 dead
180 squat by the year end
to be 100kg and be sub 100mm body fat

there, i said it.

got go achieve it now

Inspector Coptoor

wednesday - shoulders

5/3/1 C14 W 3 (1 Day)

Shoulder warm up
dislocates
scarecrows
ytws

standing press
20kg - 2 x 10
40kg - 2 x 5

work sets
50kg - 5
60kg - 3
70kg - 1 plus 3 push presses (just had to get the 1 x 70kg and didnt think id get another so just did 3 push presses instead)
60kg - 3
50kg - 8

Assistance exercises:

BBB - 20kg - 5 x 10

neutral grip BW pull ups
5,5,5,4,3

loads of stretching

had to go meet a man about a washing machine so couldnt stay any longer

Inspector Coptoor

No training today or tomorrow.
gonna go for a deadlift PR on saturday in Raw.

the drifter

Liam Henners257 wrote: »

No training today or tomorrow.
gonna go for a deadlift PR on saturday in Raw.

OOOOOOOOOOOOOOOOOOOOOOOOHHHHHHHHHHHHHHHH YYYYYYYYYYAAAAAAAAAAAAAAAAA

Henners Henners Henners Henners !

Inspector Coptoor

sure have to join in the fun somehow.

Inspector Coptoor

Session in raw his evening with the crew from boards.

Did some deadlifting and tried a max

60kg - 5
100kg - 5
140kg - 5
160kg - 3
180kg - 1
210kg - FAIL

BW Chins - 5 x 5

Round backed good mornings
5 x 10 with 20kg BB

Tyre flipping - max reps in a minute - 17

Push presses
50kg - 5
70kg - 3
90kg - F, 1

Curls and pushdowns x lots

Benching
80kg 5 x 3

Inc DB benching
22.5s - 5 x 10

Good fun in raw his evening
Disappointed to fail the 210 attempt, don't think I'm too far away.
Apparently, having 10 pints and being out til 6am doesn't help max effort attempts

Happy to lock out the 90kg push press at the second attempt, want 100kg by Xmas.

Chicken and whey down the hatch - now for pints and a few of the upside down ones.......

brianthebard

Liam Henners257 wrote: »

Chicken and whey down the hatch - now for pints and a few of the upside down ones.......

Vaginas? What?

Inspector Coptoor

Upside down bottles....

In the pub....

Shorts like, specifically jaeger

cardio,shoot me

that was 220 on the bar dude, not 210.

Inspector Coptoor

5/3/1 is dead.

Moving on.

I'm on deloadish this week.
Gonna start the IP programme next Monday but I'm sick of a sucky bench so started Smolov for my bench today and hopefully I'll get it up a bit.

Max bench: 100kg.
Smolov week 1, day 1.
70kg - 4 x 9

DB rows
30kg - 4 x 10

Tricep pushdowns
30kg - 4 x 10.

Hanley

Liam Henners257 wrote: »

5/3/1 is dead.

Thank.god.

jaggiebunnet

It seems like everyone is down on 5/3/1 - have been wondering myself whether to bother keeping going with it. I think it might be time for a new plan - similar to the one Hanley posted in that thread last night...would like more than 1 day squatting but couldn't do 3 again...the body is too old...be interesting to see what you move on to Liam!

Inspector Coptoor

trained in IP last night.

Gonna be doing the IP programme from now and it'll be modified a little focus on the squat, deadlift and bench as Im gonna compete in the single lfits again next year

IP Warm up
Walking lunges - 10
Hamstring Walks - 10
Aeroplanes - 10
Scap push ups - 10
scap inverted rows - 10
Hurdle steps & over/unders - 5 per side.

Foam Rolling - 6 positions

Strength 1
Deep olympic squats
2 x 8 - 20kg
5 - 40kg
5 - 50kg
5 - 60kg
5 - 70kg
5 - 80kg

Single Leg Deadlifts with 24kg KB
4 x 8 per leg

Hanging Leg Raises
6,6,6,8

Bench Press
20kg - 2 x 8
50kg - 8
60kg - 8
80kg - 5
85kg - 5
90kg - 4,3,3,3

GHR Side Raises
3 x 10 per side

Curls
15kg DBs - 4 x 8

Didnt go too heavy on the squats as this is meant to be a deload week.
Didnt do the unsupported DB rows as I did rows on Monday.

Pontificatus

Excellent post here man. http://www.boards.ie/vbulletin/showpost.php?p=68133682&postcount=134

What was the story about PO'C and portion sizes?

FTA69

jaggiebunnet wrote: »

It seems like everyone is down on 5/3/1 - have been wondering myself whether to bother keeping going with it.!

Stop the lights, after reading this forum for a while I was led to believe it was a great yoke and now on further examination it seems that people don't like it at all.

Inspector Coptoor

Pontificatus wrote: »

What was the story about PO'C and portion sizes?

Story was that PO'C is an amazingly dedicated athlete and ate all the right things all the time.

Then his body fat started going up and they couldn't figure out why until the nutritionist decided to eat with paul for a day.

Breakfast saw Paul eat a salad bowl full of porridge with 500ml milk, flaxseed, nuts, dried fruit, fresh fruit and then another handfull of oats cause it was runny.
Worked out at about 1800kcals which is way too big a portion.

Mid morning snack was a handful of nuts, POC has shovels for hands.
So basically, people need to understand portion sizes

Inspector Coptoor

FTA69 wrote: »

Stop the lights, after reading this forum for a while I was led to believe it was a great yoke and now on further examination it seems that people don't like it at all.

Yeah, most don't and I finally came around to the idea that I wasn't gaining from it.
I gave it a good go, 14 cycles so 14 months of my time.

I need to improve on the three powerlifts I'm gonna compete again so need a change

Inspector Coptoor

Smolov Base MesoCycle for Bench Week 1 Day 2

Shoulder warm up
YTWs - 5 sets of 4 with 4kg DBs
Scarecrows - 5 x 8 with 4kg DBS

Benching
20kg - 2 x 10
50kg - 10
75kg - 5 x 7

after each bench work set I did a triset of
DB front raises x 8
DB lateral raises x 8
rear delt flies x 8
with 4kg DBs

Inspector Coptoor

I programme 11

IP Warm up
Sumo Squats - 10
Walking lunges - 10
Hamstring Walks - 10
Aeroplanes - 10
Scap push ups - 10
scap inverted rows - 10
Hurdle steps & over/unders - 5 per side.

Foam Rolling - 6 positions

Repitition 2

Trap Bar Deadlifts on Low handles
60kg - 2 x 12
100kg - 5 x 8

High Rep band assisted pull ups
Grey band - 2 x 12
Green band - 2 x 8
Grey band - 2 x 8

Conventional sit ups
3 x 20

Ring push ups
10,8,7,8,7

Push presses
20kg - 10
50kg - 5 x 10

45 degree machine back extensions
BW - 10
BW + X vest - 5 x 10

High rep stuff = hard, especially ring bastarding push ups.
good session though

Sangre

FTA69 wrote: »

Stop the lights, after reading this forum for a while I was led to believe it was a great yoke and now on further examination it seems that people don't like it at all.

I did it for about 6 months and made progress with it. Although I probably would have made progress at most programmes if I stuck to them. I enjoyed it for its emphasis on the four lifts as well as breaking up the monotony of steady linear weight progression. It was a great one for helping you go stronger on some days and weaker on your crap days. Got you used to heavy weights too.

I don't think I'd do it again soon though.

Inspector Coptoor

Smolov bench week 1 day 3

Warm up
Dislocates
Ytws
Band pull aparts.

20kg - 2 x 10
40kg - 2 x 10
60kg - 5

&0kg - 7 x 5

Cleans - 40kg - 3 x 3
60kg - 3x 3
Lots of 2nd pulls with 60kg
Some bb curls and db hammer curls

Inspector Coptoor

IP open day today. Brought my brother Shane and introduced him to the prowler as well as doing the warm up.

Today's workout:
IP warm up

Strength 2 session
Oly squats
20kg - 2 x 8
40kg - 5
50kg - 5
60kg - 5
70kg - 5
80kg - 5

Single leg deadlift
4 x 8 with 32kg KB

Flat bench press
Worked up to
85kg - 10 x 3

Unsupported DB Row
30kg DB - 4 x 10

GHR Side raises
3 x 10

Curls
4 sets of 10

Conditioning session
Prowler pushes with 80kg plus KB carry with 2 x 24kg KBs
13 rounds in 10 mins

Foam rolling and stretching.

Inspector Coptoor

IP warm up
Foam rolling

Smolov Week 2 day 1
75kg - 4 x 9

Strength 2.
Hang power cleans
40kg - 2 x 8
60kg - 3 x 5
65kg - 2 x 5

Elevated split squats
4 x 8

Plate shifting
3 sets

BB rows
40kg 2 x 8
80kg - 5 d 5

Arnold press
17.5 DBs - 4 x 8

Dragon flies
3 x 10

DB tricep extensions
2 x 12.5kg DBs
- 4 x 8

Prowler pushes
Plus 100kg - 10 pushes in 9.24

Stretching and foam rolling

Benchhing was handy enough on all sets.

Got my bodyfat checked again this evening.
Up to 150mm from 138mm two weeks ago.
All down to beer the last two weeks.
On a 10 week fat loss competition now.
No more beer and aiming for under 100mm.