Push, Pull, Squat

the drifter

Da Za wrote: »

Nope, him being a goon!!!

Da Za

you do know a goon is a hired tug right? and calling me one doesnt really insult me in any way?

the drifter

COH wrote: »

I don't want to wait
For our lives to be over
I want to know right know
What will it be
I don't want to wait
For our lives to be over
Will it be yes or will it be
Sorry

Doo doo doo doo doo doo
Doo doo doo doo doo doo
Doo doo doo doo doo doo
Doo doo doo doo doo doo

COH

the drifter wrote: »

you do know a goon is a hired tug right?

How much are you charging for hand jobs these days anyway?

the drifter

COH wrote: »

How much are you charging for hand jobs these days anyway?

dam it...i have a reply for this but a site wide perma ban and possible expulsion from the internet aint worth it.

itsallaboutheL

the drifter wrote: »

dam it...i have a reply for this but a site wide perma ban and possible expulsion from the internet aint worth it.

I hope it's what i think it is.

Inspector Coptoor

24/3/11

knew id be under time constraints in IP this evening so got this done before going in

10' core block
2 rounds of the following (30s on/30s off)
Side bends on right side with 30kg DB
Side bends on left side with 30kg DB
Hanging knee raises
Plank
Crunches

Strength 1

Front Squats (ATG)
35kg - 5
40kg - 5
50kg - 5
60kg - 5
70kg - 5 x 5
These felt so much better tonight

https://www.youtube.com/watch?v=VDRX9vI9v-k

Supported DB RDLs
+ 2 x 17.5kg DBs - 2 x 8 per leg
+ 2 x 22.5kg DBs - 2 x 8 per leg

Attended the fat loss seminar

Then to finish the workout

Pull ups
BW - 10 (kipped), then 6,6,6,6,5,4, (strict)

Alternating Incline DB Press
17.5kg DBs - 10
25kg DBs - 2 x 5
30kg DBs - 2 x 5
35kg DBs - 5, 4 (some kind of token PB)

Shrugs
32kg KBs - 6 x 15

Remmy

Liam Henners257 wrote: »

Front Squats (ATG)
35kg - 5
40kg - 5
50kg - 5
60kg - 5
70kg - 5 x 5
These felt so much better tonight

https://www.youtube.com/watch?v=VDRX9vI9v-k

Those front squats looked handy out.I'd say you have another 30-40kg in you easy.:)

Molly

I may be wrong but it looks as though when you're trying for that extra depth your heels are coming off the ground slightly.

Inspector Coptoor

Remmy wrote: »

Those front squats looked handy out.I'd say you have another 30-40kg in you easy.

cheers, thats nice of you to say.
I could maybe have a 110kg single if I went for it

Molly wrote: »

I may be wrong but it looks as though when you're trying for that extra depth your heels are coming off the ground slightly.

It looks that way and there's definitely movement down there but the weightlifting shoes are keeping the heels on the ground.

It's the flexion in the upper back, the slowing down half way up and the dropping of the elbows that bother me more

Inspector Coptoor

25/3/11

15' ladder conditioning block
Various bi lateral and unilateral ladders, some with hurdles

10 min core block
2 rounds of the following (30s on/30s off)
Side bends on right side with 30kg DB
Side bends on left side with 30kg DB
Hanging knee raises
Plank
Crunches

Bit of rehab for my knee

Out to IP then

10' prowler block with G
80kg on prowler
14 pushes each

10' KB block
KN swings with 24kg KB
30s on/30s off
Avg of 15 swings per 30s

10' prowler block with G
40kg on prowler
Fast pushes - target was 45 pushes
I got 23, G got 20 so not too far away, next time

Stretching*

G86

Did you not say we got 21 each in the 9mins? I thought it was 20 myself alright...?

Hanley

Just an observation - You look soft as hell on those front squats. You'll get away with it on lighter weights but it'll cause you to get smashed once you start working wit 85+%...

Form's definitely getting better anyway.

Inspector Coptoor

G86 wrote: »

Did you not say we got 21 each in the 9mins? I thought it was 20 myself alright...?

I wasn't counting.
Obese trying to run you into the ground.
Mission accomplished!
We did loads, you did well, has to better next time tho!

Inspector Coptoor

Hanley wrote: »

Just an observation - You look soft as hell on those front squats. You'll get away with it on lighter weights but it'll cause you to get smashed once you start working wit 85+%...

Form's definitely getting better anyway.

Thanks for the input.
Considering my 1rm in the Front Squat was 90kg a few weeks ago, I was happy with teh 5 x5 at 70kg.

Form is getting better (slightly) and I know what I need to work on, and yeah, I can see some missed reps in my future but so be it. Ill learn from them

Inspector Coptoor

90 mins hot yoga.
Great stretch

Inspector Coptoor

Did some Ab work sat evening, that and 4/5 sets of curls.
Wasnt arsed at all.

Will Heffernan

How's the yoga coming along? How fast or slow are you progressing?

Inspector Coptoor

Will Heffernan wrote: »

How's the yoga coming along? How fast or slow are you progressing?

Coming along ok.
The standing 1 legged postures are tough, ESP on my gimpy right leg.
Postures on the floor are coming along nicely.
Gonna keep at it anyway.

Inspector Coptoor

27/3/11

Warm up x 2

Deadlifts
60kg -2 x 5
80kg - 2 x 5
100kg - 5
120kg - 3
140kg - 3
160kg - 2 x 3

No reverse hyper so:
Speed Deadlift
100kg - 5 x 3
Supersetted with
Seated hamstring curl
40kg - 5 x 20

Alt plate sit ups
20kg - 3 x 20

DB Benching
16s - 12
22s - 8
34s - 5 x 5

Started to run out of time so dropped the weights and flew through it circuit style

Inverted rows (bent knees)
4 x 12

Side bends (due to not having a 45 degree back extension)
22kg DB - 4 x 15 per side

DB press
14kg - 4 x 10 per side

Inspector Coptoor

Kneehab with bands
Band pushdowns - 4 x 12 per leg
Pushing knee against band in Both directions - 4 x 12 per leg
One legged squats onto bench - 4 x 5 per leg (tough)

Curls
35kg - 4 x 12

Band stretches

90 mins bikram yoga

Inspector Coptoor

Knee Rehab
One legged bench squats
band work

Out to IP then for Conditioning sessions

Weight before training 97.7kg

IP Warm up
2 x 10

Spider run 1
6 x 130m spider runs with my brother
my rest was his run etc
I got my first one done in 41.4s so was happy with that
we got all 12 runs in 8:42

6 mins rest

Spider run 2
6 x 130m spider runs with my brother
my rest was his run etc
I got my first one done in 42.5
we got all 12 runs in 8:44.

6 mins rest

10' Prowler block with my brother
Prowler + 40kg (target was 50 pushes)
49 pushes - 25 for me just cause I went first
Gutted we didnt get 50 but I started to hit the wall around 7 mins, staying on my feet and pushing the prowler became autopilot stuff.
Fell on the ground after and was like bambi getting up a few mins later

6 mins rest

10' prowler block
Prowler + 80kg
15 pushes each in 10 mins

Stretching
Foam Rolling

Weight after training - 96.5kg

Without doubt one of the toughest sessions I have ever done

Inspector Coptoor

Test Day

Weight - 97.1kg
Skinfolds - 119mm
Down 5mm from the all important *Ab area

Got caught on candid camera replenishing glycogen levels with Crisps and a big twix and went full fat on the monster.

Bench*
100kg - 1
105kg - fail about 4 inches off the chest. Better than last time when 105 pinned me.

Pull ups - 18. Up one rep from 17

Push ups - 49. Up one rep from 48

28 inv rows - stayed the same

200kg TBDL - easy meat
Leaving fuel in the tank for a crack at the spider

Spider run
1 - 100
2 - 90
3 - 90*
4 - 90
5 - 90
6 - 90
Total - 550 for a 30m PB

Huge spider score for me.
85m improvement on the 1st one I did 9 months ago.

The scores were on the high side for runs 4.5.6 which I was happy with but should be getting nearer 110 on 1st run really.

Slight improvements.
Weight down a little bit more. Happy(ish)

itsallaboutheL

*unsubs*

Hanley

You'r turning into Karla with those flat efforts.

the drifter

itsallaboutheL wrote: »

*unsubs*

lasted longer than me...i replaced it with d'Oracles log...

Da Za

the drifter wrote: »

lasted longer than me...i replaced it with d'Oracles log...

That's a desperate situation..........

Inspector Coptoor

Hanley wrote: »

You'r turning into Karla with those flat efforts.

Yeah, serious case of 1 speeditis.
I never found the spider test so easy which is a bit annoying in one way cause it means I probably didnt fully empty the tank, esp on the first three runs.
ah well, I'll take it, onwards to 600m

the drifter

Da Za wrote: »

That's a desperate situation..........

Na...desperate is subing too yours...

Da Za

the drifter wrote: »

Na...desperate is subing too yours...

Don't lie, you really LOVE mine!!!!!

the drifter

Da Za wrote: »

Don't lie, you really LOVE mine!!!!!

I do any time I need cheering up and a good laugh i always read your log.....