Push, Pull, Squat

DamienH

Great work, fair play!

Inspector Coptoor

Was in a world of DOMS today but a text from school saying school was out due to snow helped me get over it!

IP warm up
2 rounds of 10
foam rolling
loads and loads of stretching

Repitition Session Will came up with

Single leg squats - 5 x 8 per leg
Im brutal at these but my right leg isnt quite as bad as my left leg.
gonna include them at least once a week from now on

Hip flexor stretch - 5 x 30 seconds per side

GHR Back extensions - 5 x 10

Pulldown Abs
Grey Band - 10
Green Band - 4 x 15

Inc DB Bench
20kg DBs using Fat Gripz - 3 x 10

DB Rows
22.5kg DBs - 3 x 10

Side Planks - 3 x 30 seconds per side

Skullcrushers
30kg - 3 x 10

Stretching
Foam Rolling

Mini Programme for CFT starts next time Im in.
Probably Thursday

Inspector Coptoor

Today I ate
Burger King Triple Whopper and Beef Chilli Wrap, 5 Curly Wurlys and 2 bottles of powerade.
Hmmmmmm, cheat meals

Magic Eight Ball

Liam Henners257 wrote: »

Today I ate
Burger King Triple Whopper and Beef Chilli Wrap, 5 Curly Wurlys and 2 bottles of powerade.
Hmmmmmm, cheat meals

Apparently I now have permission to eat whatever the hell I wanna to get my weight up!

Inspector Coptoor

I also ate an 4 egg omlette with bacon, chorizo, cheese, feta, wedges, big bag of m & ms, 2 hot whiskeys.

Awesome day food wise.
Leptin levels should be back at 100%.

Inspector Coptoor

Still have outrageous DOMS from Monday night.

Squatting hurts

Lots

Inspector Coptoor

IP warm up x 2

Repetition session from the mind of the Heff part II

Reverse lunges
2 x 12 @ BW per side
5 x 10 @ BW + 2 x 8kg KBs per side

GHR Rounded back extensions
4 x 15

Med ball slams
3 x 20 (very enjoyable exercise)

Dips
1x 10 with green band
4 x 10 with blue band
My triceps are crap

Dip bar inv rows
5 x 10

Arnold press
1 x 10 with 7.5kg DBs
1 x 10 with 10kg DBs
2 x 10 with 12.5kg DBs

Russian twists with med ball
2 x 20 with 8kg KB
1 x 20 with 16kg KB (tough)

Gunz
Biceps - 3 x 15 curls with 30kg
Triceps - DB French Press - 10kg - 3 x 10 per side
good pump

Stretching and Foam Rolling

arduous journey to and from IP totalling almost 4 hours of crawling in the car.
worth it

Inspector Coptoor

Wasn't feeling brilliant today but not bad enough to sit at home and climb up the walls with boredom.

Reduced the weight or reps on work blocks accordingly

IP warm up
2 rounds of 10

Conditioning Block
Prowler + 80kg
15 pushes 15m up and back

15 min work block
TBDL @ 100kg - 5
Dip Bar Inv Rows - 5
Wall balls - 5
15 rounds

Conditioning Block
prowler + 110kg
10 pushes in 10 mins 15m up and back

15 min Work Block*
10kg Windmill - 5 per side
DB Press - 17.5kg DBs - 10
DB Row - 30kg DB - 5 per side
11 rounds

Stretching
Foam rolling

Inspector Coptoor

Food today

Meal 1: 3 scoops whey, 1 tbsp peanut butter, 4 fish oils
Meal 2: 1 can of dominator
Meal 3: 2 scoops whey and 4 fish oil. Vit C, 3 multivitamins
Meal 4: 3 chicken breasts with garlic, tomato and onion, green tea
Meal 5: pound of mince with 1/3 jar of pasta sauce
Meal 6: 2 scoops whey, 4 fish oils, 4 ZMA

Inspector Coptoor

IP warm up x 2

Squats
Warm up
20kg - 10
40kg - 8
60kg - 5

Medium
90kg - 3 x 5

Heavyish
120kg - 5 x 3

core work
Rounds of
Plank - 40 seconds
Side bends - 10 es at 30kg
Ab pull downs green band - 15
Russian twists - 20 with 8kg KB
4 rounds

Deads
Warm up*
60kg - 5
80kg -5
100kg - 5

Speed deads at 60%
130kg - 5 x 3 with 90s rest

Press
20kg - 2 x 10
30kg -8
40kg -4
50kg - 3 x 5
40kg -2 x 5
20kg - 2 x 10

Shoulder stretches with bands
Foam rolling
Stretching

Inspector Coptoor

Trained in Raw today
Weight on my own scales this morning was 100.5kg.

IP warm up*
2 x 10 per exercise

X walks with band
3 x 5 steps per leg

Pull ups
8,8,5

Bench
20kg - 2 x 10*
40kg - 10
60kg - 5
80kg -3
100kg - 3 + 1 assisted, 4 x 2

Glad to be repping three figures on the bench again.

Tricep push downs
Pin 6 - 20
Pin 10 - 3 x 10
Pin 11 - 2 x 10

DB Tricep Extensions
12.5s - 3 x 10

DB curls
12.5s - 3 x 12

DB Hammer Curls
15s - 3 x 10

Preacher curl*
40kg - 3 x 8

Crosstrainer
15 mins - 225 cals

Loads of band stretching for shoulders

Inspector Coptoor

New iprogramme
new warm up, new everything.

New IP warm up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Squats
20kg - 2 x 10
50kg - 2 x 5

Box Squats
70kg - 5
80kg - 5
90kg - 5
95kg - 5
90kg - 5

Single Leg Deadlift
24kg KB - 4 x 8

Russian Twists
16kg KB - 3 x 20

Chin ups
Green band - 8
BW - 3 x 5
+ 5kg - 5
+10kg - 4
Not liking these as much as pull ups

Speed Bench Press
60% of 105kg
63kg - 5 x 5

45 degree back extension
1 x 15
2 x 15 with 20kg plates

DB Seated Powercleans
7.5kg - 3 x 12
5kg - 2 x 12

Foam Rolling
stretching

Weighed in this evening on the IP scales just to see how Im doing.
Got on the scales and it initially read 99.9kg




Then it went up to 100.1kg and settled there :roll:
ah well, Ill be under 100kg by friday and thats a promise.

Conditioning Tomorrow

Will hit my openers for CFT on Wednesday

Thursday off

Friday will gets fats done and weigh in and will do a very light rep session with stretching and foam rolling

Inspector Coptoor

Diet Today

Meal 1: 1 Tbsp of Peanut butter, 3 scoops whey, 5g L-leucine, 2 oxyelite, 1 animal pal, 4 fish oils
Meal 2: handful of cashew nuts, green tea
Meal 3: 2 chicken fillets, portion of carrots, handful of grapes
Meal 4: 400g steak mince and 1/3 jar of low carb bolognese sauce
Meal 5: 2 scoops Xplode II
Meal 6: 3 scoops whey, 2 chicken breasts, pint of diet coke
Meal 7: 2 scoops whey, 4 fish oils, 3 ZMA

Most perfect day of dieting ever

Will Heffernan

You seriously are going great guns. See you today...I want to see those scales.

Inspector Coptoor

IP warm up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

Conditioning Session
C2.

10' conditioning block.
Prowler push
Prowler + 90kg - 10 pushes in 10 mins 15m up and back

5 min recovery

15' workblock
Reverse lunges + 15kg plates - 5 per leg (10 total)
10 push ups
10 band assisted pull ups
10 rounds

5 min recovery

10' conditioning block
lateral sprints every 15 seconds
40 sprints total

5 min recovery

15' workblock
40kg hang clean and press - 5
Push up into DB Row with 15kg DBs (10 push ups plus 5 rows per side) - 10
sit ups - 10
8 rounds

Stretching
Foam rolling

Very good session this evening.
training with my brother and fullback4glin.
great doing the sprints with lads faster than you as it makes you push harder.

Inspector Coptoor

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

Worked up to my openers for the CFT.

squats
20kg - 10
40kg - 5
60kg - 5
80kg - 5
100kg - 5
120kg - 3
belt and wraps on
130kg - 1
145kg - 3 x 1

1st rep was an inch from depth.
2nd rep was good, deep and solid
3rd rep was good.

will probably go 145/155 and try to grind out 165 on saturday

Press
20kg - 2 x 10
40kg - 4
50kg - 3
60kg - 1
65kg - 3 x 1

I got all the presses handy enough BUT they werent fast at all
I think ill go 65/70/75 on saturday

Deadlifts

60kg - 2 x 5
100kg - 2 x 5
140kg - 3
160kg - 1

belt and wrist wraps on
185kg - 3 x 1

Plan on saturday is 185/205 and WHEN I get 205, ill have a rip at 215

10' Prowler block with G
Prowler + 40kg
pushes every 45 seconds for speed 15m up and back
14 pushes
got one push in under 10 seconds

Core work
Ab pull downs with green band - 4 x 15

Stretching
4 x 30sec hip flexor stretches on each side
hamstring stretches with bands

foam rolling
I foam rolled hamstrings, calves and quads mostly this evening using a 25kg plate for extra weight.
really really good.


Weighed in in my jocks then
99.4kg
BOOM

Hanley

BOOM!!

'gratz dude. Respect. Ya worked hard for it.

G86

Liam Henners257 wrote: »

Weighed in in my jocks then
99.4kg
BOOM

Serious Kudos Henners, well done:):)

Inspector Coptoor

Final fat check of the year this evening.
122mms from 8 sites.
Down 5 more mms.
Weight was 99.8kg.

Nice relaxing session of:
IP warm up - 3 rounds of 10
Foam rolling of back, glutes, hamstrings, ITBs, calves, pecs and triceps. Some of the rolling was done with a 20kg plate.
Then did about 15 mins of static stretching.

My right knee is a little sore but should be grand.

Roll on CFT tomorrow

Will Heffernan

Liam Henners257 wrote: »

122mms from 8 sites.
Down 5 more mms.
Weight was 99.8kg.

99.7kg...actually.

Hanley

Will Heffernan wrote: »

99.7kg...actually.

He back to gaining weight?

Inspector Coptoor

Hanley wrote: »

He back to gaining weight?

99.4kg on wed was after a 1 hour conditioning session where I sweated loads.

99.8kg today was at 4 o clock and no workout.

Pavel66

Well done on the bodyweight Liam

How the f**K do you roll with a 20kg plate? :eek:

the drifter

Pavel66 wrote: »

Well done on the bodyweight Liam

How the f**K do you roll with a 20kg plate? :eek:

i assume he is still using a roller...but holding the plate for added weight...seeing as he is 20kg ish lighter these days...

fullback4glin

Great stuff today!! That 215 was EASY

Inspector Coptoor

Saturday - 11th December
Crossfit Total
This is how it went down.

Got a load of caffeine into me.

Warmed up with three rounds of IP warm up, some foam rolling and some squatting working up to 120kg for a double.*

Squat 1 - 145kg - miss inch off depth
Squat 2 - 145kg - good
Squat 3 - 155kg - good
My technique is still ****e in the squat, no style points that's for sure but there was loads more in the tank, 165 minimum

Press 1 - 65kg - good
Press 2 - 70kg - good
Press 3 - 75kg - fail
Failed the 75kg after a really tough battle with 70.


Deadlift 1 - 185kg - good
Deadlift 2 - 205kg - good
Deadlift 3 - 215kg - good

Took a blast of ammonia before the 205 and the 215z
The 185 flew off the ground, bar speed was class.
205 was very comfortable.*
215 probably wouldn't have passed in a PL comp. I needed to be more patient with it but the weight itself wasn't an issue.

220 is there for single lifts.*

Unhappy with squat as I left kgs behind, delighted with everything else.

Some serious lifting today.
Right across the board.
Jayroc hit a squat PB, KeV M hit a 180 squat and a 230 DL

Hanley and L pushed each other all the way with sick lifting.

Will Walsh knocked out done very very impressive numbers as did Transform

Fullback4glin got his first comp out of the way, onwards and upwards from here.

Cheers to Crossfit for putting on a well run event with a god standard and very friendly atmosphere.

Inspector Coptoor

Post work out meal

Double bacon cheese burger (no bun)
Bacon, cheese fries
Strawberry shake
Brownie and ice cream.

Very very full :-)

Hanley

Some good lifting out of you today, and more importantly a good attitude and lots of heart.

Bit of work on your squat, and a bit of patience on your DL, and good things will happen.

Inspector Coptoor

IP warm up
3 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S2

Speed Deadlifts
40kg - 2 x 8
80kg - 2 x 8

work sets
125kg - 8 x 3

Elevated Split Squats
4 x 8 per leg at BW

Hanging leg raises (toes to bar)
3 x 15

Benchin
20kg - 2 x 10
40kg - 2 x 8

work sets
80kg - 5
83kg - 5
85kg - 5
88kg - 5
90kg - 5

Unsupported DB Rows
27.5kg DB - 3 x 12 per side
30kg DB - 2 x 12 per side

Plate shifting
6 x 45 seconds with the 2.5 and 5kg plates

DB Tricep Extensions
5kg DBs - 20
10kg DBs - 2 x 10

Rolling DB Tricep Extensions
12.5kg DBs - 10
17.5kg DBs - 10,10,10,9

some curls

Foam Rolling
stretching

Inspector Coptoor

Weekend of beer and food cost me 2.2kg on the scales so
102kg this evening.

Actually thought it'd be more