Don't even know what to call it any more.

Inspector Coptoor

Monday morning

9km cycle to work - 19:39

A - box squats to parallel
60kg - 4 x 6

B - BB Lunges
25kg - 4 x 6 per leg

C - pull ups
3 x 6

D - weighted planks
20kg - 3 x 30s

Cycle home - 9km
20 mins

Inspector Coptoor

Bench

A - Bench
Up to 100kg x 1
Pure ****e

B - close grip bench press
62.5kg - 4 x 8

C - DB Tri Ext
2 x 12.5kg DBs - 5 x 20

D - BB curl
20kg - 5 x 12

E - abz

Inspector Coptoor

Cycling - 8.5km 17:38
Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

A - TBDL squat jumps
5 x 3

B - TBDL
80kg - 2 x 5
110kg - 2 x 3
130kg - 3
150kg - 3
170kg - 1
200kg - 1

C - BB rows
70kg - 4 x 8

D - SLDL
70kg - 4 x 8

E - Lat pull down
4 x 10

F - face pulls
4 x 15

Alf Veedersane

Inspector Coptoor wrote: »

Cycling - 8.5km 17:38
Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

Nice!

Inspector Coptoor

It was mostly flat.
N11 there going towards town from ucd

Alf Veedersane

The road isn't brilliant along those bike lanes. The traffic probably puts paid to keeping that up for much longer.

Inspector Coptoor

Yeah, I don't use the cycle lanes.
I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!

Alf Veedersane

Inspector Coptoor wrote: »

Yeah, I don't use the cycle lanes.
I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!

:pac:

Inspector Coptoor

Thursday
17km cycling 40 mins

Rounds of
16 alternating 1 arm swings - 20kg KB
5 goblet squats - 20kg
2 point plank - 10s
10 rounds

Inspector Coptoor

Bench

A - Bench
Up to 100kg x 3

B - DB shoulder press
2 x 22.5kg DBs - 4 x 8

C - push downs
5 x 15

D - BB curl
22.5kg - 5 x 12

Cycling
18km - 40 mins

Inspector Coptoor

Monday

AM

Cycle 9km - 20 minutes.

Legs

Foam rolling

A - box squats
65kg - 5 x 5

B - BB Lunges
30kg - 4 x 6 per leg

C - weighted planks
+20kg - 4 x 30s


Bench day 1

A - Bench
Up to 100kg x 3

B - close grip bench press
65kg - 4 x 8

C - DB Tri Ext
2 x 16kg DBs - 4 x 15

D - BB curl
25kg - 4 x 12

E - abz

Cycle home - 9km - 20 mins

Inspector Coptoor

Tuesday

AM

Cycle in
9km in 20 mins

30 mins of mobility work including
Foam rolling
Crab walks
Band pull a parts
Dislocates etc

PM

Conditioning

Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
The Coyote
15 swings
5 goblet squats
3 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball
29 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

Stretching

9km cycle home - 20 mins

Inspector Coptoor

Wednesday

AM

Cycling - 9km - 19 mins


Foam rolling
Stretching
Band work

A - bench
75kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
Cycling
14km - 30 mins

Inspector Coptoor

Today
Rest day

Cycling
23km - 58 mins

Inspector Coptoor

Friday AM

Cycle - 8.5km - 19:52

A - DB Bench Press
14s - 8
20s - 8
27.5s - 5
32.5s - 5
35s - 5
37.5s - 4

B - BB OH Press
20kg - 8
30kg - 8
40kg - 3 x 8

C - Abz

PM

Foam rolling
Stretching

A - TBDL
152kg - 5 x 5
S/s with with weighted planks
+50kg - 5 x 30s

B - BB Row
4 x 8 @ 70kg

C - RDLs
4 x 8 with 2 x 28kg KBs

D - Lat Pull Downs
4 x 12

E - Face Pulls
4 x 15 with purple band

F - curls
4 x 12

Cycling
18km - 40 mins

Inspector Coptoor

Weekend was training free.
Nice DOMS from Friday's training

Monday AM
8.3km cycle.
19:30

Squats
A - box squats - 5 x 5 @ 70kg

B - BB lunges - 4 x 6 per leg @ 32.5kg

C - hanging leg raises - 4 x 10

PM

Bench
A - up to 102.5 x 2
Nearly got the third

B - CGBP - 4 x 8 @ 67.5kg

C - DB Tri Ext - 4 x 15

D - curls - 4 x 12

E - row 1km - 3:32
Gassed badly at the end

Cycle - 8.3km
19:25

Inspector Coptoor

Tuesday AM

8.4km cycle in 20:05

30 mins of mobility work

PM
Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
The Coyote
15 swings
5 goblet squats
3 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball on ankles - 20s
20 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

Stretch

8.4km cycle in 20:00

Inspector Coptoor

Wednesday AM
Cycling - 8.4km in 19:35

A - bench
77.5kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
Cycling
8.4km in 20:00

Inspector Coptoor

Thursday AM
8.3km cycling in 19:00

C2 rower
500m - 1:46
500m - 1:47

30s on/30s off
149m
151m
148m
147m
147m
153m

Hand bike
15 mins

8.4km cycling in 20:00

Inspector Coptoor

Friday AM
Cycling - 8.3km - 19:16

Foam rolling

Bench
A - DB Bench
12s - 10
22.5s - 5
27.5s - 5
32.5s - 5
37.5s - 5

B - BB OH Press
20kg - 8
40kg - 5 x 8


PM
A - TBDL Programme
162kg - 5 x 3

B - BB row
75kg - 5 x 8

C - BB RDL
2 x 28kg KBs - 4 x 8

D - BB curls- 4 x 12

E - face pulls - 4 x 15

F - 6:00 core circuit

Stretch

Cycling - 8.4km - 20 mins

Inspector Coptoor

Monday AM

8.4km cycling in 18:23

Squats
A - box squats - 5 x 5 @ 75kg

B - BB glute Bridges - 4 x 6 @ 70kg

C - BB lunges - 4 x 6 per leg @ 35kg

C - hanging leg raises - 4 x 10

PM

Bench
A - 102.5 x 1
100kg - 3 x 1

B - CGBP - 4 x 8 @ 67.5kg

C - DB Tri Ext - 4 x 15

D - curls - 4 x 12

E - row 1km in 3:26.5

Cycling - 8.4km in 19:00

Inspector Coptoor

Tuesday AM
8.4km cycling - 19:33

Hang Snatch
Bar - 3 x 3
40kg - 3 x 3
45kg - 3 x 2
50kg - 3 x 1

Clean & Jerk
50kg - 3 x 3

Hang clean
70kg - 3 x 3

Band resisted pull ups
2 red bands - 5,5,4,4,3,3

PM
Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
15 swings
3 KB presses each side
5 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball
20 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

8.4km cycle - 20 mins

Inspector Coptoor

Wednesday AM

8.4km cycle in 19 minutes

A - bench
75kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
8.4km - 20 mins

Inspector Coptoor

Wed AM

Cycling - 8.4km - 21 mins

A - Bench
72.5kg - 5 x 8

B - DB Press
2 x 20kg DBs - 5 x 8

C - 3 way shoulder raise
3 x 30

D - Peterson Step ups
4 x 8 per leg

PM
8.2km cycling - 18:21

Inspector Coptoor

Friday AM
Cycling - 8.3km - 19:16

Stretch
A1 - box squat
80kg - 6 x 6

A2 - DB Bench
12s - 10
30s - 6 x 5

B1 - BB OH Press
20kg - 8
50kg - 5 x 8

B2 - BB lunges
37.5kg - 4 x 6 per leg

B3 - hanging leg raises
4 x 10

PM
A - TBDL Programme
162kg - 4 x 5

A2 - Palloff Preas
Alphabet - 2 x each side

B - BB row
75kg - 4 x 8

C - BB RDL
75kg x 8

D1 - curls - 15
D2 - oh triceps ext - 15
D3 - plate raises - 15
D4 - face pulls - 15 3 rounds

F - 6:00 core circuit

Stretch

Inspector Coptoor

Monday
A1 box squats
6 x 6 @ 85kg
A2 Bench Press
Up to 100kg - 1 x 2 and 4 x 1

B1 - BB lunges - 4 x 6 per leg with 40kg
B2 - band assisted dips - 4 x 8

C1 - Tri push downs - 4 x 20
C2 - BB curls - 4 x 12
C3 - Peterson step up - 4 x 10 each leg
C4 - BB calf raises - 4 x 20

8.3km cycling
21:30

Inspector Coptoor

Tuesday AM
8.4km cycle - 18:08

Circuit training
60s on, 15s off
1 minute rest

Heavy bag - 5 kicks left, 5 kicks right - repeat
Treadmill - 19.2km/hr
Bike - level 25 out of saddle - 60rpm
Rowing machine - 1:43 pace
Cross trainer - level 12

3 rounds

PM
2nd round of circuits
Circuit training
60s on, 15s off
1 minute rest

Heavy bag - 5 kicks left, 5 kicks right - repeat
Treadmill - 19.2km/hr
Bike - level 25 out of saddle - 60rpm
Rowing machine - 1:43 pace
Cross trainer - level 20

3 rounds

8.4km cycle - 20 mins

Inspector Coptoor

Wednesday AM

8.4km cycle in 19 minutes

A - bench
75kg - 5 x 8

B - DB Shoulder Press
22.5kg DBs - 8,7,7,7

C - 3 way shoulder raises
3 x 30 with 2 x 6kg DBs

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
8.4km - 20 mins

Thursday - 17km cycling

Friday AM
Cycling - 8.3km - 19:16

BB OH Press
20kg - 8
50kg - 5 x 8

PM
A - TBDL Programme
172kg - 4 x 3

A2 - Palloff Preas
Numbers 1-10 - 2 x each side

B1 Pull ups
+5kg - 2 x 3
BW - 2 x 5
Band assisted - 2 x 8

B2 - KB RDLs
2 x 32kg KBs - 4 x 8

C1 - curls - 12
C2 - oh triceps ext - 12
C3 - plate raises - 10
C4 - lateral raises - 10
3 rounds

F - 6:00 core circuit

Stretch

Inspector Coptoor

I bought the Ashman Strength System ebook yesterday and I found myself really really liking the template, the exercises given as options for the template and the way that it's periodised into easy to manage blocks and its a 4 day a week programming hitting lower body push and hinge, upper body push and pull, and arms twice a week with and being hit 4x a week and with conditioning built in.

It's a really good looking document.

So I started it today

Week 1
Block 1
Day 1

Squat
75kg - 3 x 10

RDLs
80kg - 3 x 10

Shrugs
80kg - 3 x 20

Chins
6,6,5,5

BB curls
20kg - 3 x 20

Leg raises
3 x 12

Conditioning
15 mins of fairly high intensity swimming

20 mins medium intensity cycling (25km/hr average)

Inspector Coptoor

Tuesday

8.4km cycling - 20 mins

Inc BB Bench
62.5kg - 4 x 10

DB Rows
37.5kg - 4 x 8 each side

Klokov Press
25kg - 4 x 12

Decline sit ups
3 x 15

Triceps Band Pushdowns
Green band - 3 x 20

8.4km cycling - 20 mins