Push, Pull, Squat

Inspector Coptoor

can;t seem to log on to teamtest for some reason so gonna log my workout here

Smolov Week 2 Day 3

Bench
20kg - 20
40kg - 10
60kg - 8
80kg - 5

work sets
90kg - 8 x 4

Deadlift
60kg - 8
90kg - 8
130kg - 6

work sets
157.5kg - 8 x 4

Conditioning work
9 x 1 min skipping

3 Rounds of
Purple band good mornings x 10
red band pull aparts x 10
1 min skipping
hanging leg raises x 10

Comments:
today wasd a lot easier than wednesday
tomorrow is gonna be tough

Inspector Coptoor

Smolov Week 2 Day 4
bench
20kg - 15
50kg - 10
80kg - 5
work sets
95kg - 10 x 3

Comments:
Didn't get time to do the dealifts toay as gym was closing.had to go to galway to collect my dad from hospital after his knee replacement so that ate into my time.
will do the deads tomorrow
very happy to get all reps and sets without a spot.

cardio,shoot me

Welcome aboard

BossArky

Liam, what are your stats? (height, weight)

Goals?

Inspector Coptoor

BossArky wrote: »

Liam, what are your stats? (height, weight)

Goals?

Height - 6'1"
Weight - 18 stone (115kg)
Body fat - dont know for sure but i'd say 20-22%

Current Lifting Stats
Deadlift - 200kg
Squat - 150kg (140kg x 5) (ATG) Haven't tested 1rm since March.
Bench - 107.5kg
Military Press - 72.5kg
Chin ups - 5
Pull ups 2

Goals:
to hit 125kg BW at same bf% as i am now
Deadlift - 225kg
Bench - 115kg for a pause rep
Squat - 185kg
MP - 85kg
Chin ups - 10
Pull ups - 8
Enter the SIngle Lifts in Jan/Feb and the Nationals in April

I just want to keep getting stronger week by week

Inspector Coptoor

Smolov Week 2 Day 4

60kg - 8
100kg - 5
125kg - 3
140kg - 3

work sets
167.5kg - 10 x 3

couple of videos to follow of sets 7 and 8.

last set took about 1 min 20 seconds, real grinder of a set.
still though, got them all so happy out

itsallaboutheL

Liam Henners257 wrote: »

Goals:
to hit 125kg BW at same bf% as i am now

Sweet Jesus!! Do you play rugby or something?

Inspector Coptoor

no, dont play rugby, just wanna get bigger. to quote a slogan i read somewhere last week: "life;s too short to spend it being small"!

125kg is just the upper limit for the weight class i;ll be competing in so might as well try to get there.
Plus, i'd like to hit 20 stone at some stage just to say i did it.
want to do it the right way thought, not just pigging out on cr@p food.
very slow work in progress. have worked up to drinking 4L milk a day now and trying to add 3/4 eggs per day as well.

itsallaboutheL

Godspeed man,

125kg at 6'1 is very very very big imo!!

Hope it's worth it

Inspector Coptoor

Smolov Week 3 Day 1

Bench
20kg - 20
40kg - 10
60kg - 10

work sets
82.5kg - 6 x 6

100kg x 6 PB
wasnt really meant to do this but felt good and went for it.

Deadlift
60kg - 10
100kg - 8

work sets
140kg - 6 x 6

BB curls
working up to 60kg x 3

Few power cleans with 60kg

Inspector Coptoor

5/3/1 Cycle 5 Deload Week
Overhead Press
20kg - 10
35kg - 5
45kg - 5
57.5kg - 6

Skullcrushers
25kg - 5 x 10

(was meant to be Dips but didn't wanna go too heavy cuase of Smolov Benching tomorrow)

BW Chin ups
5,4,3,3,2
4 x 10 second negatives

Inspector Coptoor

Hill srpints with a sled in the pissing rain
Sled + 20kg - 9 x 40m sprints.
then i got a stitch and stopped.

took 10 mins to recover

then

Smolov Week 3 Day 2
Bench Press
20kg - 10
40kg - 10
60kg - 10

Work sets
87.5kg - 7 x 5

Felt like a boiled $hite after all this so left the 7 x 5 deadlifts at 150kg
will do them tomorrow

Remmy

Fairplay man!!Im the same height as you but your a good 5 stone heavier.Did it take you long to get to this weight?I am also envious of your MP number!:D

Inspector Coptoor

Remmy wrote: »

Fairplay man!!Im the same height as you but your a good 5 stone heavier.Did it take you long to get to this weight?I am also envious of your MP number!:D

I was 15 1/2 stone at 19 years old and was 16 stone from 20-24.
I;ve put on 2 stone in the last years from lifting.

itsallaboutheL

Liam Henners257 wrote: »

I was 15 1/2 stone at 19 years old and was 16 stone from 20-24.
I;ve put on 2 stone in the last years from lifting.

Not to be ghey, but any chance of a pic for reference??

Inspector Coptoor

picture of me now?

itsallaboutheL

Liam Henners257 wrote: »

picture of me now?

well to be fair 2 stone in 2 years from liftin is pretty impressive.

Inspector Coptoor

it's not all muscle though!
I never said it was.

that's why i said my bf% is 20-22.
it's quite high like.
I eat a shed load of food every day like

itsallaboutheL

Liam Henners257 wrote: »

it's not all muscle though!
I never said it was.

that's why i said my bf% is 20-22.
it's quite high like.
I eat a shed load of food every day like

so's mine!!

which still makes you much bigger

Inspector Coptoor

first picture here is from 2007

second picture is from a week ago

Inspector Coptoor

5/3/1 Cycle 5 Week 4 (deload)

Squat
20kg - 10
40kg - 10
60kg - 8

deload work sets
80kg - 5
90kg - 5
100kg - 5

45 degree plate loaded leg press
120kg - 8,8
170kg - 8
200kg - 8
170kg - 8
120kg - 8

Green band (75lbs) Good mornings
3 x 12

Green band (75lbs) + Purple Band (50lbs) Good mornings
3 x 12

some high rep calf raises with bar @ 20kg
4 x 20

after every squat set and leg press set i did 2 Bw chin ups so thats
BW chins - 12 x 2

legs were very stiff and sore today after the sled sprints yday. good sore though.

itsallaboutheL

Liam Henners257 wrote: »

first picture here is from 2007

second picture is from a week ago

Christ!!

Moonlighting as a bouncer is an option!

Inspector Coptoor

itsallaboutheL wrote: »

Christ!!

Moonlighting as a bouncer is an option!

it has been done!

Inspector Coptoor

Smolov Week 3 Day 3



Bench
20kg - 20
40kg - 10
60kg - 10

work sets
92.5kg - 8 x 4

X trainer for 10 mins

Deadlift
60kg - 10
100kg - 6
130kg - 6

work sets
160kg - 8 x 4

Green Band Good mornings
3 x 12

Lot of back stretching

tomorrow is last day os smolov, then a week of doing whatever i want before testing 1rms next friday or saturday and starting cycle 6 of 5/3/1 next monday with (hopefully) new max figures.

Inspector Coptoor

Smolov Junior Week 3 Day 4 (last day)

Bench (no belt, wrist wraps used from sets 6-10)
20kg - 20
40kg - 10
60kg - 10
80kg - 5

work sets
97.5kg - 10 x 3 (got a touch on the last rep of the 9th set, got all of the other 29 reps)

Deadlift (no belt, just chalk)
60kg - 10
100kg -3
140kg - 3

work sets
170kg - 10 x 3

Used straps on the very last set cause my hands were ripped to pieces and callouses were tearing left, right and centre.
got all 27 reps of the first 9 sets ok.
got the last 3 reps on set 10 with the straps.

very happy with the programme.
was a very tough three weeks but very glad i did it now.

week of light work now
will be in galway on monday/tuesday wo will go into GCG for a sesion or two
gonna test 1rms in all 4 lifts next friday/Saturday

weight update. down from 116kg to 114kg

Kev M

Good job coming through all that.
Not to jinx you, but I'd say your maxes are gonna be considerably improved!

Inspector Coptoor

volume session this evening.
have noticed a lot of chest development from all the flat benching in the middle in chest.
gonna try to target the clavicular chest now for a while.

Incline DB Press Drop Sets
22.5kg DBs - 15,15,16,14,12
drop
17.5kg DBs - 6,6,7,7,4
drop
12.5kg DBs - 6,6,7,6,4

Incline DB flies
12.5kg DBs - 4 x 12

Biceps
Conccentration curls
17.5kg DBs - 5 x 5 per arm (3 seconds up and 3 seconds down)

EZ curl bar with fat grips
20kg - 3 x 15
reverse curls
20kg - 3 x 15

Lat pull down
30kg - 3 x 12 (focussing on slow controlled scapular contraction.

Scissor kicks - 3 x 20
flutter kicks - 3 x 20
lots of lower back work and stretching

Very different type of training. felt good.

Inspector Coptoor

Off today cause of the strike so trained in galway city gym today with a cousin i only recently found out i had.
he won a few european powerlifting titles.

he went through the three lifts with me and gave me some pointers (bar position in squat has to be improved, focus of gaze during the deadlift and widen my bench grip a bit)

Squats (no belt)20kg - 10
60kg - 10
80kg - 8
120kg - 5
140kg - 5 PB Equalled for reps


Deadlift (no belt)
60kg - 10
100kg - 10
140kg - 6
180kg - 5 PB
did some light sumo pulling as well.

Bench (wrist wraps on last set)
20kg - 10
40kg - 10
60kg - 2 x 8
80kg - 8
100kg - 7 PB

Comments:
good session. met some powerlifters, got a few pointers, good day out.
now to chill out til saturday and pull 220kg, squat 180kg and bench 120kg
wishful thinking but sure we'll see what happens

cardio,shoot me

jesus thats kick ass! , must have been some serious pointers to get a pb in bench after deadlift and squat :P

brianthebard

What time where you there at? I was in around half twelve-twoish.

Inspector Coptoor

i was in from 12.30 - 14.30.

Inspector Coptoor

cardio,shoot me wrote: »

jesus thats kick ass! , must have been some serious pointers to get a pb in bench after deadlift and squat :P

cheers, yeah, was being roared on and it helped. 7th rep was an unreal grinder

brianthebard

Liam Henners257 wrote: »

i was in from 12.30 - 14.30.

Was one of ye wearing a camo style tee shirt? and was the other quite yoked? I might have seen ye.

Inspector Coptoor

brianthebard wrote: »

Was one of ye wearing a camo style tee shirt? and was the other quite yoked? I might have seen ye.

yeah, i was in the camo t shirt.

hoe do you find GCG?

itsallaboutheL

Liam Henners257 wrote: »

yeah, i was in the camo t shirt.

hoe do you find GCG?

Jesus brian... hairy , Smelly and a Hoe... hasn't been a good few days...:P

Inspector Coptoor

now i remember Brian.
long dark hair and a beard, yeah?

brianthebard

itsallaboutheL wrote: »

Jesus brian... hairy , Smelly and a Hoe... hasn't been a good few days...:P

Quiet you! :P at least my back is working....kind of.

Liam Henners257 wrote: »

now i remember Brian.
long dark hair and a beard, yeah?

Yeah that's right, although its more stubble than beard atm. Let me know next time you're going to be up, I can provide a spot if nothing else.

Re: GCG, I like it. There's a decent equipment set up and its not too busy, although its sort of cramped. So far haven't had any problems though, and its great having a proper squat and power rack, plus loads of other good things. Today was pretty busy for a tuesday (you must not have been the only one off for the day! :pac: ) but generally mornings and early afternoons are pretty quiet which I like. dunno what else to say really

Inspector Coptoor

brianthebard wrote: »

I can provide a spot if nothing else.

will do. could be next thursday if there's another day of striking!

brianthebard

lol. oh you crazy public sector workers.... :pac:

Inspector Coptoor

tested 1rms in bench, deadlift and overhead press today

bench:
20kg -10
40kg - 8
60kg - 5
80kg - 3
100kg - 1 (video to follow)

115kg - 1 PB (uneven extension, horrible rep but got it, video to follow)

120kg - fail

Overhead press
20kg - 10
40kg - 5
60kg - 3
70kg - 1

75kg - 1 PB (video to follow)

80kg - 1 PB (video to follow)

Deadlift
60kg - 10
120kg - 5
160kg - 1 (video to follow)
200kg - 1 (video to follow)

220kg - fail

210kg - 1 PB (video to follow, not pretty but i got it up)


since starting the 5/3/1 my 1rms in these lifts have improved by
15kg in the bench
15kg in the overhead press
30kg in the deadlift

happy with this progress especially the deadlift as i dont use a belt.
testing squat tomorrow
looking to hit 170kg

Inspector Coptoor

some videos of today

Music is well dodge in all videos coz i forgot my i-pod and that;s whatever was on the radio.
first 4 plates on the bar are 25kg plates in the deadlift videos

70kg OH Press
http://www.youtube.com/watch?v=5RuLPZhAJ48

75kg OH Press
http://www.youtube.com/watch?v=ZYndg7KJHH0

80kg OH Press
http://www.youtube.com/watch?v=fYEDipLNXDA

100kg Bench Press
http://www.youtube.com/watch?v=Jdp1ZZrEgzQ

115kg Bench Press

not pretty but ill take it!

160kg deadlift
http://www.youtube.com/watch?v=fH78340rsNk

200kg deadlift
http://www.youtube.com/watch?v=Z2f1BXj9WnI

210kg deadlift
http://www.youtube.com/watch?v=aOyozs_DG9E
again, not pretty but it'll get better i guess

i dont wear a belt for squats or deads.
I use wrist wraps for heavy benching and OH pressing.

I know the 115kg bench and the 100kg bench werent paused.
does uneven bar extension also count as a no lift in the single lifts?

would the 210kg deadlift pass in competition or would that be seen as hitching?

thanks to any who take the time to view the videos and reply with answers to my questions.

itsallaboutheL

Liam Henners257 wrote: »

some videos of today

Music is well dodge in all videos coz i forgot my i-pod and that;s whatever was on the radio.
first 4 plates on the bar are 25kg plates in the deadlift videos

70kg OH Press

https://www.youtube.com/watch?v=5RuLPZhAJ48

75kg OH Press

https://www.youtube.com/watch?v=ZYndg7KJHH0

80kg OH Press

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

100kg Bench Press

https://www.youtube.com/watch?v=Jdp1ZZrEgzQ

115kg Bench Press

not pretty but ill take it!

160kg deadlift

https://www.youtube.com/watch?v=rQ5cmOcx2Jo

200kg deadlift

https://www.youtube.com/watch?v=Z2f1BXj9WnI

210kg deadlift

https://www.youtube.com/watch?v=aOyozs_DG9E

again, not pretty but it'll get better i guess

i dont wear a belt for squats or deads.
I use wrist wraps for heavy benching and OH pressing.

I know the 115kg bench and the 100kg bench werent paused.
does uneven bar extension also count as a no lift in the single lifts?

would the 210kg deadlift pass in competition or would that be seen as hitching?

thanks to any who take the time to view the videos and reply with answers to my questions.

fixed

itsallaboutheL

I think the bench drops on your right side as opposed to being an uneven lift.

That 210kg dead lift is dodge!!

Nice OH pressing tho looks strong

Inspector Coptoor

itsallaboutheL wrote: »

I think the bench drops on your right side as opposed to being an uneven lift.

yeah, my right side is a good but weaker as the weight gets heavier

itsallaboutheL wrote: »

That 210kg dead lift is dodge!!

it sure is but i wasnt gonna let it go after missing the 220kg

itsallaboutheL

You really need to sort out that imbalance....

Inspector Coptoor

itsallaboutheL wrote: »

You really need to sort out that imbalance....

suggestions as to how are very welcome

itsallaboutheL

Dumbells Dumbells Dumbells...:)

Have you noticed any upper back imbalances?

Parsley

itsallaboutheL wrote: »

I think the bench drops on your right side as opposed to being an uneven lift.

That 210kg dead lift is dodge!!

Nice OH pressing tho looks strong

Think the bench was ok. From what i see the right hand stick, the left hand continues up and the right side looks like it's dropping... but i'm pretty sure the right hand stays the same height off the chest.

+1 on the DL being dodge though.

Good work overall, specially the OH pressing. Good progress!

jayoo

Single arm dumbell floor presses are a great excercise, i love them, start the reps with ur elbow tucked close to the body (harder) and as u tire move it out to the normal position u wud use for dumbbell benching as this will make it a small bit easier.

Inspector Coptoor

itsallaboutheL wrote: »

Dumbells Dumbells Dumbells...:)

Have you noticed any upper back imbalances?

when i go heavy on One Armed Rows, i can nearly always knock out a rep or two more on the left side.

BossArky

Good work on the overhead press.

I'm more concerned about the back rounding on the deadlift. Are you starting off with legs too straight? Looks like the bar is a bit too far from the shins as you start?

Also, wouldn't it be safer to have the camera set up on something so that the fellow holding it can actually spot you on your max attempts?

Are you training in a garage or a gym?