Push, Pull, Squat

Inspector Coptoor

Hanley wrote: »

Good work on making the video private so no one could see it.

some people could see it, ie, people who are subscribed to my channel

Hanley wrote: »

You should try pause squats.

why?

Hanley wrote: »

I had someone in a paused guard before transitioning to a paused arm bar today.

That's nice.

sounds very functional

Hanley

Liam Henners257 wrote: »

some people could see it, ie, people who are subscribed to my channel

So it's not private, it's subscription only? Youtube wasn't very clear.

why?

Because everything paused is better?? Or is it just for upper body?

Inspector Coptoor

Hanley wrote: »

So it's not private, it's subscription only? Youtube wasn't very clear.

It's not private now anyway. its unlisted.
I didnt mean to put them up in such a a way that people couldnt see them

Hanley wrote: »

Because everything paused is better??

I dont know

Hanley wrote: »

Or is it just for upper body?

Again, I dont know.

itsallaboutheL

I don't want to be ripping on you.

But.. Jesus Wept Liam

Inspector Coptoor

I know. Still a long way to go with it but I'm trying to sort it

itsallaboutheL

Liam Henners257 wrote: »

I know. Still a long way to go with it but I'm trying to sort it

Didn't you have a coach for the past year?

Da Za

To be honest L, you are a mister know it alll!!!

You love to put people down for the things they've done.

It's at sad tbh!!!


Infairness........ Well done if you got a PR but other than that all I care is about is my lifting!!! My lifting is my perogative!!!

itsallaboutheL

Da Za wrote: »

To be honest L, you are a mister know it alll!!!

You love to put people down for the things they've done.

It's at sad tbh!!!


Infairness........ Well done if you got a PR but other than that all I care is about is my lifting!!! My lifting is my perogative!!!

I spent ages getting battered on here for not squatting and being fat. I can take it. If criticism is deserved then it's deserved. It's a discussion forum, if you but up ****ty ass squats they are going to be discussed. (not talking to you specifically liam)

As for your lifting? I suppose that speaks for itself. This is a ****ty little irish discussion forum not outlaw powerlifting as much as you'd like it to be.

Da Za

I personally can take your criticism, but sometimes you just love to bull**** and act the prick.....which I know that's what you're like.

I actually like people's criticism and thoughts and being up each others holes is a waste of time, which doesn't happen here which is a positive.....but there is a line where it can get people down, not talking bout me personally but you know what I mean!!

itsallaboutheL

I was texting henners while i posted that, he's a big boy and he knows what i'm like!

the drifter

actually...its not worth the ban...

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks

10' block
24kg KB swings
20s on/40s off
10-11 swings per round
Easy. 30 on/30off next time

15' workblock
24kg KB suitcase DL - 5 per side
DB press with 10kg DBs -10
pull ups - 5
12 rounds.
Pull ups started to die after round 5.
Went 5.5.5.5.5.4.4.3.3.3,2,3
Need a heavier KB for next time & up to 12.5kg on the DB press

Con block
12 carries with 50kg per hand - 20m
2*carries with 50kg per hand - 40m
Handy enough. Used straps on the two 40m runs

15' block
10 burpees
10 renegade rows
10 sit ups
8 & 1/2 rounds

Burpees suck with a degree of suckiness I can't really put into words.*
Renegade rows are evil.
Sit ups are a welcome break from the other torture.*

150 rep workout to finish
25 pull ups
25 x 40kg hang cleans
25 push ups to plates*
50 air squats
25 bench sit ups to standing press with 20kg DB
25 x push up to pull ups
13:58
Horrible, just horrible

Foam rolling & stretching

Very hard session but I enjoyed it.*

Inspector Coptoor

Wednesday 21/6/11

5.2km run in 31 mins

Strength 1

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks

Box Squats
20kg - 10
60kg - 2 x 5
80kg - 5
100kg - 5 x 4

RDLs
60kg - 2 x 10
70kg - 3 x 10

Ab pull downs (green band)
5 x 10/10

Chins
BW - 2 x 8
+11.25kg - 5 x 3
Got all of these. Will go same weight on sat morning & increase next week

DB floor press with a pause at bottom
22.5kg DBs - 2 x 8
32.5kg DBs - 1 x 8
37.5kg DBs - 1 x 7
32.5kg DBs - 3 x 10

DB side bends
32.5kg DB - 12 per side
37.5kg DB -2 x 12 per side*+ 2 x 15 per side

Tate press
10kg DBs - 100 reps
Stopped doing extensions as they cause elbow pain

Blue band pull downs
100 reps

Foam rolling
Stretching

Red Cortina

Enjoying the hols?????
Today is Tuesday:pac:

Liam Henners257 wrote: »

Wednesday 21/6/11

Inspector Coptoor

Red Cortina wrote: »

Enjoying the hols?????
Today is Tuesday:pac:

Haha!
Thanks for the update.
Im defo losing track of the days!

Inspector Coptoor

I'm going to a Ball in the K club on Saturday night and it's black tie so need a tux.

Called into Blacktie, Goatstown and got measured up.

Chest - 44
Waist - 34.5
Neck - 17

Happy with these numbers.
Down from highs of 56,39 & 19!

Inspector Coptoor

Damn double posting.

Rep session at 13:00 today.

Hanley

Liam Henners257 wrote: »

I'm going to a Ball in the K club on Saturday night and it's black tie so need a tux.

Called into Blacktie, Goatstown and got measured up.

Chest - 44
Waist - 34.5
Neck - 17

Happy with these numbers.
Down from highs of 56,39 & 19!

a 56 inch chest?!?!?!??! Did you have temporary implants?!??!

That's crazy. Even at a 41 inch waist I doubt my chest ever got much over 48 (I was wearing a 44 bench shirt at the time!).

itsallaboutheL

Holy ****! Well done man, I had forgotten how fat you were.

Inspector Coptoor

Hanley wrote: »

a 56 inch chest?!?!?!??! Did you have temporary implants?!??!

That's crazy. Even at a 41 inch waist I doubt my chest ever got much over 48 (I was wearing a 44 bench shirt at the time!).

I had a bad dose of teh moobs.
Diagnosis: it stemmed from being a fat b@St@Rd.
Treatment: stop eating pizza drizzled In olive oil before bed & stop making excuses why I didn't need to do conditioning & just do it.

Inspector Coptoor

Rep session

Warm up

SLDL
2 x 12.5kg DBs - 5 x 10 per leg
Only really ever did these with one DB so changed it up. Made it a good bit harder

Weighted sit up (5kg plate behind head)
5 x 20

Wide grip Pull ups
5 x 10 with blue band

Push ups with feet on bench
5 x 12

Bradford press
25kg - 5 x 12
1 rep was press in front & behind

BB row
40kg - 5 x 12

DB preacher curls
12.5kg DBs - 5 x 12

Did this session in rounds with 2-3 mins recovery between each round so had a bit of a conditioning effect.*

Didnt rush the rounds, just trued not to take any rest inbetween sets
Timed the last round and got 6:03

Stretching
Foam rolling
Cricket balling.*

Inspector Coptoor

Weight update - 99.1kg.
Not actively trying to lose weight. Just wanna stay around the 99kg mark for the GPC's but if it does drop I wouldn't be surprised.

Inspector Coptoor

Weight update - 99.1kg.
Not actively trying to lose weight. Just wanna stay around the 99kg mark for the GPC's but if it does drop I wouldn't be surprised.

Inspector Coptoor

Strength 2

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks


Deadlifts
60kg - 2 x 5
100kg - 5
120kg - 5
140kg - 5
Added belt
165kg - 5,5,5,5,5
Got all reps. Happy with that but it took a lot out of me.*
Sets 1,2&3 were fine.
Set 4 - I had to reset grip for last rep
Set 5 was fine*

DB step ups
BW - 8 per leg
2 x 20kg DBs - 4 x 8 per leg
BW - 8 per leg plus knee extension

Weighted bridging
+ 20kg plate - 4 x 45 seconds*

Benching
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 5
92.5kg -5,5,5,4,3
Just ran out of gas
Set 3 was good though

Supported DB rows
42.5kg DBs - 5 x 10

Weighted side bridging
+ 10kg - 3 x 30s per side

Seated DB Hammer curls
15kgs - 10
17.5kgs - 10
20kgs - 10
22.5kgs - 10

Stretching
Cricket balling

Very nearly a great session

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over undersÂ*
3Ls
Step overs
YTWs
Hamstring walks

10' block
10 rounds of 28kg KB swings
25s on 35s off
12/13 swings per round

15' work block
Walking DB lunges - 20m
2 x 20kg DB floor press - 10
Unsupported DB Rows @ 25kg - 10
7 rounds
Tough block

Con block
sledÂ*+ 30kg - 20m backward dragÂ*+ 20m forward pull
10 trips

15' block
28kg KB potato sack squat - 10
12kg KB Turkish get ups - 5/5
28kg KB rows - 5/5
5 rounds.
TGUs took ages and I'm pretty sure mine look god awful.Â*

One of those sessions where there were no major highlights but what needed to be done was done all the same

Inspector Coptoor

Conditioning

Warm up - 2 x 10
Sumos
Scap push ups
Over undersÂ*
3Ls
Step overs
YTWs
Hamstring walks

10' block
10 rounds of 28kg KB swings
25s on 35s off
12/13 swings per round

15' work block
Walking DB lunges - 20m
2 x 20kg DB floor press - 10
Unsupported DB Rows @ 25kg - 10
7 rounds
Tough block

Con block
sledÂ*+ 30kg - 20m backward dragÂ*+ 20m forward pull
10 trips

15' block
28kg KB potato sack squat - 10
12kg KB Turkish get ups - 5/5
28kg KB rows - 5/5
5 rounds.
TGUs took ages and I'm pretty sure mine look god awful.Â*

One of those sessions where there were no major highlights but what needed to be done was done all the same

Inspector Coptoor

Training could be quite limited in the next while.
Am looking after a guide dog puppy for the next three weeks and add to that the fact Im gonna be correcting 27 days from Thursday on a tight schedule, I dunno how much proper training I'll be able to do.

I have a couple of KBs in the car so will make some use of them for conditioning and I;m walking the dog, a lot, like 3 x 5.5km per day.

I may get some sessions in, I may not, I;m only after realising how much work this correcting is going to be.

COH

Liam Henners257 wrote: »

Training could be quite limited in the next while.

...

I may get some sessions in, I may not, I;m only after realising how much work this correcting is going to be.

I have a solution since I'm an expert at correcting ....

Gather all the papers in a big pile and f*ck them down the stairs

Any that get wedged in the banisters get A's
Any that land face up get B's
Any that land face down get C's
Any that land on the last step Get D's
Any that land in the guide dog puppy's sh*t get F's

Da Za

That's soft retard

Inspector Coptoor

Da Za wrote: »

That's soft retard

perhaps but Ive never hit myself in the back of the head with a bar either