Push, Pull, Squat

Inspector Coptoor

5/3/1 Cycle 7 Week 2 (3 Day)

Bench Press
20kg - 10
40kg - 10
60kg - 8

work sets
75kg - 3
85kg - 3
95kg - 7

OH Press
20kg - 10
40kg - 10

work sets
52.5kg - 3
60kg - 3
67.5kg - 2 + 1 fail, turned it into a push press

Assistance work

Pull ups
3
Asisted Pull ups (purple band)
4,4,4,4

DB Rows
25kg DBs using Fat Gripz
5 x 10

Comments:
today wasn;t a great day really.
was hoping to get 8 in the bench and to at least hit the prescribed reps in the OH Press.
That's the first time i missed a prescribed set on the 5/3/1.

Inspector Coptoor

Today i did the assistance work i didnt have time to do yesterday and a bit of other stuff.

Shoulder activation warm up

Seeing as the single lifts are just around the corner, i said id do pause benching instead of Incline DB Pressing

Paused Bench Press Reps
20kg - 10
40kg - 10
60kg - 10
70kg - 8
80kg - 6
90kg - 4
100kg - 3

Dips
6,6,6,5,6

Face pulls
5 x 15

Bat Wings
5 x 12 second iso holds with 2 x 8kg DBs

Power clean and jerks
50kg - 5,4,3,3

Shrugs
50kg - 5 x 15

cardio,shoot me

Liam Henners257 wrote: »

5-10% on max.

1rm is 115kg at the moment unpaused.

plan for single lifts on bench is
opener - 90kg
2nd lift - 100kg
3rd lift - 107.5/110kg

are you still planning on opening with 90 when you can pause bench 100 x 3?

Inspector Coptoor

i've revised it up to 97.5.
think i'll go
1. - 97.5kg
2. - 105kg
3. - 110/112.5kg

kevpants

cardio,shoot me wrote: »

are you still planning on opening with 90 when you can pause bench 100 x 3?

Liam Henners257 wrote: »

i've revised it up to 97.5.
think i'll go
1. - 97.5kg
2. - 105kg
3. - 110/112.5kg

Careful now. Just wait for the shocked expressions of people missing their openers on the bench. You might be weaker than you imagine and what you call a paused bench in the gym will feel like a belly bounce when you're waiting for the "press" command in comp.

the drifter

open low....that is all....

d'Oracle

Liam Henners257 wrote: »

Kalasdinas (sp?) get ups
16kg KB
one left, one right

Sorry, what now?

Inspector Coptoor

kevpants wrote: »

Careful now. Just wait for the shocked expressions of people missing their openers on the bench. You might be weaker than you imagine and what you call a paused bench in the gym will feel like a belly bounce when you're waiting for the "press" command in comp.

I know, that's why i was gonna open so low to begin with.
they were 2 second pauses so should be ok.
I might go back down to 90kg.
It's my first competition and the opener doesnt matter.

the drifter wrote: »

open low....that is all....

I agree

d'Oracle wrote: »

Sorry, what now?

they are like turkish get ups except you dont get up off the ground fully.
Dan John was doing them at the seminar.

so it's the same as a turkish get up, as far as when you take both hips up off the ground, with the kettlebell over head, supported on the opposite hand on the ground.

so you get to about here:
[PHP]http://www.fitnesshealthzone.com/wp-content/uploads/2008/08/turkish-get-up.jpg[/PHP]

and then you push your hips through, and then go back through the steps to start position.

cardio,shoot me

btw, whats your planned opener for deadlift?

Inspector Coptoor

cardio,shoot me wrote: »

btw, whats your planned opener for deadlift?

175kg for DL

145kg for squat.

Will be completely Raw for DL. (no belt)

Will use wraps for Bench and Squat

cardio,shoot me

belt still givin you trouble then? have you tried having it really high/low or loose?

Inspector Coptoor

cardio,shoot me wrote: »

belt still givin you trouble then? have you tried having it really high/low or loose?

yeah, tried all variations with two different belts.
just not happening.

I can lift more completely raw than i can with a belt so im just gonna leave it that way

Inspector Coptoor

Weight update:
weight on 3/12/09 - 117.5kg
weight on 18/12/09 - 118kg
weight on 1/1/09 - 115.kg

current weight as of 5/1/10
114.0kg.

My weight is coming back down slowly.
dunno if can drop 4kg to compete in the 110kg class by jan 23rd.
i'm not going to make a concerted effort to do so, if it happens it happens.

After the single lifts I;m going to do the Dan John version of the V- Diet for 28 days and the ultimate goal is to get down to 100kg BW by June.
that means im looking for adrop in weight between now and June 1st of 2.2 stone which is 30 lbs or so.

I have 22 weeks so that's 1.36lbs of weightloss per week.

February should see a nice chunk of weightlosee with the modified V Diet and after that, its about getting back into good habits again.

My main focus from last August til December was weight gain and i was drinking 4L of milk a day, eating well during the day and then eating a 12" pizza before bed every night.

1st thing to go is the extra pizza every day
Milk intake is now down from 4L per day to about 2L per day and it's low fat milk.

Typical Diet for the rest of January will be:
07.30 Meal 1:
50g of granola cereal with 200ml low fat milk.
2 scoops whey protein mixed with 350 ml low fat milk
piece of fruit.
3 x fish oil tabs
animal flex pak
Multi-vitmamin

11.00 Meal 2 (break time in school)
2 scoops whey protein mixed with 350ml whey protein
piece of fruit

13.00Meal 3 (lunch time in school)
tin of tuna or 160g of chicken
piece of fruit
handful of nuts

17.00Meal 4
Preworkout
Can of red bull
Granola Bar
Creatine tab
3 x fish oils

19.00 Meal 5 (Post workout)
Dinner at home
meat, 2 veg and 1 scoop mash
1 x creatine tab

22.00 Meal 6
2 scoops whey protein mixed with 350ml low fat milk
handful of nuts/dried fruit
3 x ZMA tabs
3 x fish oil tabs
3 x glucosamine/chondritin tabs

any advice on this diet?

Inspector Coptoor

5/3/1 Cycle 7 Week 2 (3 day)

10 mins on bike at level 10 - 4.5km

Dan John warm Up using a 22kg DB consisting of:
Waitor carries
suitcase carries
goblrt squats
bootrapper squats


Bird Dogs
5 x 5 seconds per side

Squats:
Front Squats
20kg - 10
40kg - 5
60kg - 5
80kg - 2

Work sets Back Squats
110kg - 3
127.5kg - 3
142.5kg - 4 PB

Seated Machine Leg Curls
55kg - 5 x 10

Lying Leg Curls using 50lbs purple band
5 x 10


Conditioning
Tabata Front Squats using 40kg for 4 mins
20 seconds on 10 seconds off
1. - 11
2. - 9
3. - 6 (at this point i was bolloxed so stripped the bar down to just the 20kg OLY bar
4 - 8 with 20kg - 8 reps

this was one of the most humbling workouts ive ever done
gonna try it again next week but will start off using just 25kg

Kalastinas get ups with 16kg DB
1 each side

Bird dogs
5 x 5 seconds per side

Dead bugs with 16kg DB
2 x 10

Glute bridges
holding 16kg DB in right hand
2 x 15 seonds

holding 16kg DB in left hand
2 x 15 seconds

Holding 2 x 16kg DBs
3 x 10 3 second bridges

foam rolling later

Patto

Liam Henners257 wrote: »

I know, that's why i was gonna open so low to begin with.
they were 2 second pauses so should be ok.
I might go back down to 90kg.
It's my first competition and the opener doesnt matter.



I agree




they are like turkish get ups except you dont get up off the ground fully.
Dan John was doing them at the seminar.

so it's the same as a turkish get up, as far as when you take both hips up off the ground, with the kettlebell over head, supported on the opposite hand on the ground.

so you get to about here:
[PHP]http://www.fitnesshealthzone.com/wp-content/uploads/2008/08/turkish-get-up.jpg[/PHP]

and then you push your hips through, and then go back through the steps to start position.

Did I hear Dan right when he said just do one on each side. Looks like thats what you heard too. I though I had imagined it. I don't get why you only do one.

Inspector Coptoor

Patto wrote: »

Did I hear Dan right when he said just do one on each side. Looks like thats what you heard too. I though I had imagined it. I don't get why you only do one.

I think you only do one on each side because you spend so long with the DB/KB up in the air.

when i do the get up Dan John went through with us,
I start off raising the leg off the floor five times
then i raise the knee to the DB/KB 5 times
then i punch and crunch with other elbow on the floor
raise the leg off the floor five times
raise the knee to the DB/KB 5 times
then i punch and crunch 4 times
then take both hips off the floor
push the hips through and keep pushing through for about 10 seconds
then go backwards through all the phases and back to starting position


I could be wrong now, but that's how i understoof they should be done and it takes about 60-70 seconds when done this way which is plenty if you do one each side

then i do a few dead bugs/resurrected dead bugs to finish up working "the core"

Inspector Coptoor

Wednesday

conditioning day and vanity day.

Bird Dogs
5 x 5 second iso holds per side

treadmill
4.2km in 30 minutes
mixture of intervals (getting up to 15kph for 60 seconds)
steady state incline (full inclince at 6.5kph for 1km)

DB Thrusters
2 x 14kg DBs - 3 x 10
2 x 22kg DBs - 2 x 10

EZ curl bar work with 30kg

Bicep curls
3 x 15
supersetted with
skullcrushers
3 x 15

4 rounds of
5 power cleans
followed by
5 jerks
followed by
15 press outs

Bird Dogs
5 x 5 second iso holds per side

Get ups with 16kg DB
1 per side

resurrected dead bugs with 16kg DB
2 x 10

Comments:
happy enough with the bit of running on the treadmill.
it;ll have to become something that happens more than once a week to help strip the fat off.
found the DB thrusters really tough on set 5.
haven't really done 15 reps on anything lately and the arms felt nicely pumped at the end of the curls/skullcrushers.

Patto

Liam Henners257 wrote: »

I think you only do one on each side because you spend so long with the DB/KB up in the air.

when i do the get up Dan John went through with us,
I start off raising the leg off the floor five times
then i raise the knee to the DB/KB 5 times
then i punch and crunch with other elbow on the floor
raise the leg off the floor five times
raise the knee to the DB/KB 5 times
then i punch and crunch 4 times
then take both hips off the floor
push the hips through and keep pushing through for about 10 seconds
then go backwards through all the phases and back to starting position


I could be wrong now, but that's how i understoof they should be done and it takes about 60-70 seconds when done this way which is plenty if you do one each side

then i do a few dead bugs/resurrected dead bugs to finish up working "the core"

Cheers Mate. That sounds right.

Inspector Coptoor

5/3/1 Cycle 7 Week 2 (3 day)

deadlift
60kg - 10
80kg - 8
100kg - 8

work sets
130kg - 3
150kg - 3
167.5kg - 6 some sort of PB

Assistance work

Round backed good mornings
25kg 5 x 12

Hangin leg raises
5 x 10


Pause rep benching
60kg - 5
80kg - 3
90kg - 1
100kg - 1
110kg - needed a touch

Comments:
Deadlifting is coming on a bit.
I'm pretty sure 5 of the 6 would have gotten three white lights in the balls out set.
im happy with my foot position, position of hands needs a little adjustment but i;m firing the glutes at the right time now and the constant hitching isnt there.
170kg will be my opener at the single lifts
from there i'll probably go 185kg and then 200kgish.

Transform

try this one for a change and do inverted rows instead of the pull ups if you want - a very tough session

https://www.youtube.com/watch?v=9IzlNZP0ASY

Transform

Liam Henners257 wrote: »

Weight update:
weight on 3/12/09 - 117.5kg
weight on 18/12/09 - 118kg
weight on 1/1/09 - 115.kg

current weight as of 5/1/10
114.0kg.

My weight is coming back down slowly.
dunno if can drop 4kg to compete in the 110kg class by jan 23rd.
i'm not going to make a concerted effort to do so, if it happens it happens.

After the single lifts I;m going to do the Dan John version of the V- Diet for 28 days and the ultimate goal is to get down to 100kg BW by June.
that means im looking for adrop in weight between now and June 1st of 2.2 stone which is 30 lbs or so.

I have 22 weeks so that's 1.36lbs of weightloss per week.

February should see a nice chunk of weightlosee with the modified V Diet and after that, its about getting back into good habits again.

My main focus from last August til December was weight gain and i was drinking 4L of milk a day, eating well during the day and then eating a 12" pizza before bed every night.

1st thing to go is the extra pizza every day
Milk intake is now down from 4L per day to about 2L per day and it's low fat milk.

Typical Diet for the rest of January will be:
07.30 Meal 1:
50g of granola cereal with 200ml low fat milk.
2 scoops whey protein mixed with 350 ml low fat milk
piece of fruit.
3 x fish oil tabs
animal flex pak
Multi-vitmamin

11.00 Meal 2 (break time in school)
2 scoops whey protein mixed with 350ml whey protein
piece of fruit

13.00Meal 3 (lunch time in school)
tin of tuna or 160g of chicken
piece of fruit
handful of nuts

17.00Meal 4
Preworkout
Can of red bull
Granola Bar
Creatine tab
3 x fish oils

19.00 Meal 5 (Post workout)
Dinner at home
meat, 2 veg and 1 scoop mash
1 x creatine tab

22.00 Meal 6
2 scoops whey protein mixed with 350ml low fat milk
handful of nuts/dried fruit
3 x ZMA tabs
3 x fish oil tabs
3 x glucosamine/chondritin tabs

any advice on this diet?

Re diet -

there is quite a bit i would personally change but i am coming from a different place really i.e. more conditioning AND strength focused

1. Eat oats instead of granola as the granola is full of sugar.

2. Eat more berries instead of normal fruit i.e. blackberries, strawberries etc, and have a banana or 3-4 pieces of dried fruit (you can get them in indian shops beside raw) pre workout as again the quality and nutrition value of ganola bars are zero!

3. Do not use caffeine before every session or it will lose its effectiveness.

I cant post what i eat as its not relevant to your needs but all i will say is flapjacks, oatcakes, peanut butter (all nut butters), protein shakes, plenty of green veg and a green drink, juicing (not the steroid kind!) feature daily along with my supplements

Must do a vid at home of all the food i would typically eat on a day to day basis.

Even with this dietary approach i would say you could get much stronger and at a much much lighter weight

Inspector Coptoor

5/3/1 Cycle 7 Week 2 (3 Day)
After looking back trhough my log i realised i made a mistake with last weeks OH press, it should have been 5 day but i did 3 day so doing 3 day again today

OH Press
20kg - 10
30kg - 8
40kg - 8

work sets
52.5kg - 3
60kg - 3
67.5kg - 3 (got it, just about)

Assistance work
3 rounds of:

Asisted Pull ups (green band 75lbs)
10,9,10

Dips
5,5,4

OH Press @ 40kg
8,8,8

Bit of benching
80kg - 3
90kg -3
95kg - 3
100kg - 3
102.5kg - 1

core work
reverse crunches on decline bench
3 x 10

Dragan flags on decline bench
10

Inspector Coptoor

weight update:
am now 112.9kg.
down 1.1kg in the last 5 days.
it's going ok.

total weight loss in ~3 weeks is 4.6kg

Hanley

Transform wrote: »

Re diet -

there is quite a bit i would personally change but i am coming from a different place really i.e. more conditioning AND strength focused

1. Eat oats instead of granola as the granola is full of sugar.

2. Eat more berries instead of normal fruit i.e. blackberries, strawberries etc, and have a banana or 3-4 pieces of dried fruit (you can get them in indian shops beside raw) pre workout as again the quality and nutrition value of ganola bars are zero!

3. Do not use caffeine before every session or it will lose its effectiveness.

I cant post what i eat as its not relevant to your needs but all i will say is flapjacks, oatcakes, peanut butter (all nut butters), protein shakes, plenty of green veg and a green drink, juicing (not the steroid kind!) feature daily along with my supplements

Must do a vid at home of all the food i would typically eat on a day to day basis.

Even with this dietary approach i would say you could get much stronger and at a much much lighter weight

I don't get why everyone thinks powerlifters need some diet that's drastically different to everyone else. Especially when it comes to weight loss.

When it comes to strength and losing/maintaining, your training is far more important than your diet imo.

Inspector Coptoor

5/3/1 Cycle 7 Week 3 (1 Day)

Band pull aparts
3 x 10 with red mini band

bench press
20kg - 10
40kg - 10
50kg - 8
60kg - 8

work sets
80kg - 5
90kg - 3
100kg - 5

Assistance exercises
DB Rows with very strict and slow form
20kg - 5 x 10


Paused rep benching (5 second pauses)
92.5kg - 7 x 1

this will be my opener at the single lifts

Face pulls
5 x 10 with red mini band

Inspector Coptoor

5/3/1 Cycle 7 week 3 1 day

Squat

20kg - 2 x 5
40kg - 5
60kg - 5
80kg - 5
100kg - 5

Work sets
120kg - 5
135kg - 3
150kg - 2 PB


Assistance exercises/conditioning
Tabata front squats with 25kg
4 min workout
20 secs on & 10 secs off x 8
11,9,9,7,6,6,7,6

RDLs
25kg - 10
40kg - 10
60kg - 10
80kg - 10

BW chin ups from dead hang
4,4,4

Comments:
Very happy to hit the 150kg for a double.
I'm in unchartered territory everytime i go up to the bar on week 3 of a cycle anymore.

Pavel66

Nice squatting dude

Inspector Coptoor

5/3/1 Cycle 7 Week 3 1 Day

DEADLIFT

60kg - 10
80kg - 8
100kg - 5

work sets
140kg - 5
157.5kg - 3
175kg - 5

First 4 reps were perfect, although the bar speed off the floor wasn't great, bit of a hitch on the last one.
have brought my stance and my grip in a bit and it's working well for me.

Hanley

Liam Henners257 wrote: »

First 4 reps were perfect, although the bar speed off the floor wasn't great, bit of a hitch on the last one.
have brought my stance and my grip in a bit and it's working well for me.

Excellent. Good man, glad to hear it!

Inspector Coptoor

5/3/1 Cycle 7 Week 3 (1 Day)

Lots of face pulls and one armed face pulls with the red mini band

OH Press
20kg - 10
30kg - 10
40kg - 8
50kg - 5

work sets
57.5kg - 5
62.5kg - 3
70kg - 3 PB

Assisted Chin ups
3 x 10

Dips
3 x 5

Benching
60kg - 5
70kg - 5
80kg - 5
90kg - 3
100kg - 2
102.5kg - 1
107.5kg - 1

Now to run my deload into the single lifts.
will be doing lots of foam rolling and at least 2 yoga sessions next week as well