Push, Pull, Squat

Inspector Coptoor

Normally, Id take a rest day on Wednesdays, but I had so much rest while being sick that I didnt want a rest day today. Went in and I did a repitition session cherry picking exercises from Rep 1 and Rep 2 and adding in some of my own for what was a pretty good session in terms of rehabbing my knees, hitting shoulders, bit of "core" and some shrugs and curls to finish off.

Laugh all ye want but heres what I did:

IP Warm up - 3 x 10

Single leg squats to varying heights - 5 x 8 per leg.
I really really suck at these, but U kept lowering the distance and got through them

Push press
20kg - 10
40kg - 5 x 10

Band assisted Dips
Green band 1 x 10
Blue band - 4 x 10

Weighted sit ups + 20kg
5 x 20

TB shrugs
5 x 20 @ 60kg

Seated DB rear laterals
10kg DBs - 5 x 10

Hammer curls
10kg DBs - 10
12.5kg DBs - 10
15kg DBs - 10
17.5kg DBs - 10
20kg DBs - 15

Stretching

Foam rolling
Rolled quads, hamstrings and calves with a 25kg plate.
Also rolled IT bands, upper back and triceps.
Rolled feet with a cricket ball at home

Weight down to 100kg on the nose today

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
90kg - 1 x 8

work sets
110kg - 8 x 3 with 60 seconds between sets

Elevated Split Squats
4 x 8 per leg at BW + 10kg

Hanging leg raises (toes to bar)
15
10 + 5
8 + 7

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

work sets
80kg - 5
85kg - 5
90kg - 3,3,3

Unsupported DB Rows
40kg DB - 5 x 10

Plate shifting
3 x 1 min with the 2.5 and 5kg plates

Rolling DB Tricep Extensions
10kg DBs - 5 x 10

Foam Rolling - used the 25kg plate again for quads, calves and hamstrings
stretching - did loads and loads of stretching

Today was just about getting through the session as best i could.
Have very bad DOMS at the moment and still amnt fully over the flu.

The deadlifts were fast, definitely better than Monday.

I did an extra set on the elevated split squats, would like to add more weight but think a jump from a 10kg plate to a 20kg plate is a bit too much so might do them with the weighted X vest the next time out

The hanging leg raises are really coming on.
Getting toes to bar and going from a dead hang on all reps

Benching was crappy enough but tbh I think thats because my triceps havent had a rest day all week and that said, I was only 2 reps off what I did on Monday.
Am really focussing on bringing my feet back as far as I can and also trying the "pull the bar apart" thing

Unsupported DB rows were grand, 5 x 12 next time before I move up the weight again.

Plate shifting is becoming easier

Went light and high reps on the tricep extensions for reasons mentioned about triceps being battered lately.

Weight today - 99.7kg

Inspector Coptoor

7/1/11

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

S1

Box Squats[/b]
20kg - 2 x 10
40kg - 2 x 5
60kg -5
80kg - 5

work set
100kg - 5

Will told me to change to Olympic Squats and work on form
100kg - 4 x 5

Single Leg Deadlift
24kg KB - 4 x 8 per leg

Russian Twists
16kg KB - 3 x 20

Chin ups
Green band - 2 x 8
+ 10kg - 5
+ 5kg - 5
Red band -10 last 5 kipped
Blue band - 12 last 7 kipped
Green band - 10 no kipping

Speed Bench Press
60%
60kg - 8 x 3 with 1 min rest

45 degree back extension
3 x 15*+ blue band

DB Seated Powercleans
10kg DBs - 1 x 15
12.5kg DBs - 4 x 15

DB hammer curls
15kg DBs - 4 x 12

Weight today was 99.5kg so down another bit

Will Heffernan

The free squats were much better than the rounded back box goodmornings you were doing.

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*
60kg - 2 x 8*
*
work sets*
110kg - 1 x 3*
with Will looking at my form. Speed was good but he wanted me to work on taking tension out of the bar and driving through my heels.
Videoed this 1st set and was able to see what Will wanted me to change.

Changed technique
110kg - 3 x 3
115kg - 4 x 3
*
Elevated Split Squats*
4 x 8 per leg at BW + 15kg x Vest
*
Hanging leg raises (toes to bar)*
15
12 + 3
9*+ 6
*
Benchin*
20kg - 2 x 10*
40kg - 2 x 8*
60kg - 2 x 5
*
work sets*
80kg - 3
85kg - 3
90kg - 6 x 3
*
Unsupported DB Rows*
40kg DB - 2 x 12 & 2 x 10
42.5kg DB - 1 x 10
*
Didnt do plate shifting, did 45 degree back extensions by mistake*
3 x 15 + red band doubled over*
*
Rolling DB Tricep Extensions*
17.5kg DBs - 12, 12. 10, 10, 9
*
10' conditioning block
Prowler pushing with Will
Prowled*+ 80kg - 17 pushes in 10 mins

10' con block
KB swings with 32kg KB
20s on/40s off ~ 10 swings per round

Bag work
Did the following bit of messing on the bag
50 left jabs
50 left jabs*+ right crosses
20 kicks right leg
20 kicks left leg
10 right kick, 1,2 punch combo, left kick
Various other stuff*

The deadlifts felt weird with the technique change, didn't feel as fast as normal but hopefully the speed will come with te

Split squats were grand - more weight in the x vest next time

The hanging leg raises are kipped but indent care

Benching was better today, my line was better and felt comfortable hitting 90kg for numerous triples even if the last rep was slow each time

Unsupported DB rows were grand

Triceps extensions were tough towards the end but I'm finding them to be a really good exercise

Had to get back on the conditioning horse today.
Prowler pushing was tough - lungs and legs were screaming at the end and it didn't help that Will was pushing me all the way. I only wanted 12 pushes in 10 to get back into it, still though, 17 isn't bad.
KB swings were grand and really enjoyed the bag work.
I still have a nice bit of power in my right leg kicks but the left leg kicks are about as powerful as a mouse fart.

Weight today - 101.1kg
Don't mind that the weight was up on Friday. The important thing is that it was down on the same day last week by over a kg.
As long as the Monday weight keeps coming down I'll be happy

gymfreak

Fair play to you, you were definitely working hard whilst I was there.

Think ya may have earned your thai food tonight:)

Inspector Coptoor

gymfreak wrote: »

Fair play to you, you were definitely working hard whilst I was there.

Think ya may have earned your thai food tonight:)

Thanks, yeah, it was a good session.
Decided against Thai food in the end, too many carbs!
Went to Mao and had stir fried chicken, wok fried greens and a side salad and kept away from rice, noodles and them god forsaken shrimp crackers!

Will Heffernan

Liam Henners257 wrote: »

10' conditioning block
Prowler pushing with Will
Prowled*+ 80kg - 17 pushes in 10 mins

Had to get back on the conditioning horse today.
Prowler pushing was tough - lungs and legs were screaming at the end and it didn't help that Will was pushing me all the way. I only wanted 12 pushes in 10 to get back into it, still though, 17 isn't bad.

I'm sorry for holding you back...it was good to see you taking it easy on me seeing as I'm an old man.

Inspector Coptoor

Will Heffernan wrote: »

I'm sorry for holding you back...it was good to see you taking it easy on me seeing as I'm an old man.

it's be kind to your elders week or something somewhere, yeah, thats it........

Gimme a couple of weeks and Ill be flying on that fecking contraption again

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

S1 (kinda)

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

work sets
101kg - 3 x 5

1 hour of Beginners Muay Thai
3 rounds of:
2 mins shadow boxing
10 push ups
10 BW squats
10 sit ups

3 min rounds of
right leg kicks
left leg kicks
right body kicks
left body kicks

1 x 3 min round of pad holders decision of all 4 leg kicks

Back to strength stuff for a while

Single Leg Deadlift
22.5kg DB - 4 x 8 per leg

Chin ups
BW - 5,5,5,5,7

Lots of stretching

Few mins rolling bjj with Hanley

good session
enjoyed the MT class, esp the right leg body kicks, felt great to be throwing some bombs again. left leg needs so much work in comparison
Leg kicks will need a lot of work.

Weight down to 100.3kg this evening.
hope to get under 99 by friday

Will Heffernan

I definitely need to get some photos of you and Hanley rolling.

Inspector Coptoor

Will Heffernan wrote: »

I definitely need to get some photos of you and Hanley rolling.

why?
to show what happens when hippos roll?

Hanley

Will Heffernan wrote: »

I definitely need to get some photos of you and Hanley rolling.

Inspector Coptoor

Weight today after training at 21.45 - 100.1kg

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
60kg - 2 x 8

work sets
120kg - 8 x 3 with 60 seconds between sets
*These were pretty good. Trying to incorporate the pointers Will gave me the last day. Am finding bar speed slow for the first 3-4 inches and then bang, up she comes like a rocket*

Elevated Split Squats
4 x 8 per leg at BW + 17kg in the X vest

Pull ups with 17kg in the X vest - 3

Hanging leg raises (toes to bar)
4 x 10

Benchin
20kg - 2 x 10
40kg - 2 x 8
60kg - 2 x 5

work sets
80kg - 3
85kg - 3
91kg - 8 x 3
*took plenty of rest between these sets, wrapped the wrists up nice n tight. 1st two reps on most sets were solid with a good line. The last set was a battle but I grinded out the three reps, it defo was all me bro.

Unsupported DB Rows
42.5kg DB - 4 x 10 and 1 x 12
*surprisingly easy, either 45kg for 5 x 10 next time or 42.5kg for 5 x 12*

Plate shifting
3 x 1 min with the 2.5 and 5kg plates

Rolling DB Tricep Extensions
12.5kg DBs - 5 x 12
*backed off on the weight on these and upped the reps slightly coz of the extra heavy benching sets*

DB hammer curls
15kg DBs - 5 x 10

Conditioning block
10' prowler push.
Prowler + 40kg
22 pushes in 10 mins.
Not very happy with this tbh.

Foam Rolling
stretching

Food intake today
meal 1 - 1 animal pak, 10 fish oils, 2 vit C tabs, 1 apple, 1 handful cashew nuts, 1 tbsp of peanut butter and 3 scoops pro matrix
meal 2 - 1 apple, 1 handful cashew nuts and a green tea
meal 3 - 2 chicken breasts, 200g carrot batons, lettuce, handful of grapes and 1L of water
meal 4 - 3 scoops big whey
meal 5 - 1 x protein bar and 2 scoops big whey
meal 6 - 2 chicken breasts, 200g of carrots, 2 scoops pro matrix and 10 fish oils

I think all the extra fruit Im taking in this week has slowed my weight loss down, think ill change to more raw veggies

Inspector Coptoor

so, I eh, had about 3400 calories today.
and Im in a weight loss thingy.

Oh dear.

itsallaboutheL

Summary of conversation

Liam: "i had 12 scoops of protein today."

Everybody: "you're an idiot"

:pac:

Will Heffernan

Good stuff. Nice work benching.

Inspector Coptoor

So I recalculated my food intake from yesterday, putting in some custom foods like the whey i use and put in the amount of grams of chicken I had etc and it actually put my cals for the day UP even more!

Breakdown is as follows:
kcals - 3993
protein - 471g
fat - 135g
carbs - 219g

Ratio of P : F : C was 49% : 30% : 21%

the drifter

Liam Henners257 wrote: »

So I recalculated my food intake from yesterday, putting in some custom foods like the whey i use and put in the amount of grams of chicken I had etc and it actually put my cals for the day UP even more!

Breakdown is as follows:
kcals - 3993
protein - 471g
fat - 135g
carbs - 219g

Ratio of P : F : C was 49% : 30% : 21%

Inspector Coptoor

I put it up there to get that reaction.
I clearly need help.
I'm "on" whey and am clearly addicted to it

the drifter

Liam Henners257 wrote: »

I put it up there to get that reaction.
I clearly need help.
I'm "on" whey and am clearly addicted to it

the think is...with the progress youve been making on the IP stuff...sorting this out should see some even better results...

Dont be beating yourself up over this...were all guilty of stuff like this...

Inspector Coptoor

Ah yeah, Im not gonna get too cut up about it. I only moved to that kind of food intake a few days ago so its not too bad.
its good to know though and jaysis, that FitDay is fierce handy

G86

Liam Henners257 wrote: »

its good to know though and jaysis, that FitDay is fierce handy

Really? I hated it - took the pleasure out of eating, and I found it way too easy to obsess over.

Inspector Coptoor

G86 wrote: »

Really? I hated it - took the pleasure out of eating, and I found it way too easy to obsess over.

ah yeah, sure I mean, I was 1000kcals away from my own estimation as to what I was shoving down my piehole.

Ill mess around with it til I hit BM in lbs (220) x 12 = 2640kcals
and Ill run with whatever amount of food that is per day for the next 3 weeks and try to get to 95kg.

I obviously dont need 470g of protein per day but I am happy with the ratio.
So, gotta drop 1400 kcals from what I had yesterday and keep the ratio.

Inspector Coptoor

Trained in school this evening coz I was coaching

IP Warm Up x 2

Con. Block-10mins
Rounds of:
Farmers Walk with 2 x 30kg DBs -15m up and back.*
15m jog
Suitcase carry -22kg*+ waiter carry - 16kg - 15m up and back alternating hands
15m jog
*9 rounds*

15min Work Block
Reverse lunges with 10kg med ball - 10
10 sit ups
6 band assisted pull ups
*13 rounds*

Con. Block-10mins
Rounds of:
Farmers Walk with 2 x 30kg DBs -15m up and back.*
15m jog
Suitcase carry -22kg + waiter carry - 16kg - 15m up and back alternating hands
15m jog
*9 rounds*

Was coaching then for 90 minutes and did a few bits and pieces demoing stuff.
1 armed DB push press - 30kg - 3 x 6 per arm
Some rows
Deadlifts
Russian twists
Plank

Inspector Coptoor

Calories in today - 2637

Ratio:
P : C : F
240g: 180g : 84g

Inspector Coptoor

99.2kg today at lunch time.
Progress

Inspector Coptoor

5.4km run in ~ 33 mins

Ran in my vibrams - very weird, calves are cramping up already.

foam rolling and stretching and lots of chicken to follow

dartstothesea

Liam Henners257 wrote: »

Ran in my vibrams - very weird, calves are cramping up already.

This interests me.
Do you think this'll be a good thing for your calves though?
I hope it is, like. Not saying I doubt it or anything, just wondering.

Inspector Coptoor

dartstothesea wrote: »

This interests me.
Do you think this'll be a good thing for your calves though?
I hope it is, like. Not saying I doubt it or anything, just wondering.

havent a clue.
and i doubt running is something Ill ever do a lot of.
was getting cabin fever in the apt and off i went and just said Id try them out.