Push, Pull, Squat

Inspector Coptoor

g'em wrote: »

lovely to meet you at the weekend Liam I'll definitely be at the Nationals in a couple of weeks so I'll see you there!

hey, was great to meet you too.

next resistance workshop is on the weekend of the nationals so gonna have to try to catch a different workshop sometime in arpil if im to make the nationals, ill try to work something!

thanks for the pointers at the weekend.

Inspector Coptoor

5/3/1 Cycle 9 Week 1 Deadlift - 5 day

warm up
50kg - 2 x 10
90kg - 2 x 8

Work sets
127.5kg - 5
145kg - 5
165kg - 6

all without a belt, just chalk.
felt good, all solid reps, last one was slow but not hitched.

Speed Deads
100kg - 5 x 3

Speed was class

5/3/1 Cycle 9 Week 2
bench Press

warm up
20kg - 2 x 10
40kg - 2 x 8
60kg - 2 x 6

work sets
77.5kg - 3
87.5kg - 3
97.5kg - 4

Happy to get more than the prescribed reps here

Speed benching
50kg - 5 x 3

Pull ups @ BW
4,4,4,4

didnt get all the prescirbed reps for the programme this evening, will keep trying to improve on them

good little workout

gave blood after on my way home

Inspector Coptoor

5/3/1 Cycle 9 Week 2 Squat 3 Day

Squat:

warm up
BW - 2 x 10
20kg - 10
60kg - 10
100kg - 5

work sets
117.5kg - 3
135kg - 3
150kg - 5 PB Get in there (take that ****ty energy levels)

Spped Squats
82.5kg - 5 x 3

Lying Leg Curls
Purple Band - 3 x 12

Pull ups @ BW
4,4,4,3

Stretching
Hip flexors
bird dogs
cat stretches
foam rolling of IT band, quads, hams and back

very happy with the balls out set on the squats.
done beltless and had another in me i think.

speed squats were grand, added another 2.5kg to them
did the speed squats, pull ups and leg curls as a sort of a circuit.

weight today is 105kg on the nose

cardio,shoot me

we are now the same weight

Inspector Coptoor

I'm gonna be lying low for a while now.

I dunno how i did it but I popped SI joint out of place while sleeping of all things thurs night/fri morning.
was in a lot of pain.

Its back in place now but is very sore and tender so cant train on it for a couple of weeks.
I'm ruling myself out of the nationals, gonna take a week off training except for doing a bit of benching tomorrow maybe.

Best of luck to all at the nationals, will hopefully be there for a couple of hours each day anyway

Inspector Coptoor

more upper body work
Chest, Back and Biceps

Benching and face pulls
20kg - 10
40kg - 10
60kg - 8
80kg - 5
100kg - 3

70kg + 2 x 8kg DBs suspended on mini bands - 5 x 5

Every bench set was supersetted with a set of face pulls
face pulls
red band (20lbs)- 3 x 10
purple band (50lbs) - 7 x 10

Pull ups
BW - 6,5,5,5,4

Biceps
BB curls - 30kg 2 x 10

DB curls - 20kg bells - 3 x 8

DB hammer curls - 14kg bells - 3 x 10

practiced my clean and jerk and snatch

felling pretty good again now

Inspector Coptoor

im moving away from 5/3/1 for 6 weeks and am gonna do a TBT hypertrophy workout with minimal assistance work, more cardio and lots of stretching etc.

TBT Workout:

Bench Press
20kg - 10
40kg - 10
60kg - 8
70kg - 3 x 8

400m run at 11kph

Squat
BW - 10
20kg - 10
60kg - 20
80kg -8
100kg - 3 x 8

400m run at 11.5kph

Deadlift
60kg - 10
80kg 10
100kg - 8
120kg - 3 x 8

400m run at 12kph

OH Press
20kg - 10
40kg - 10
50kg - 8, 7 + 1 push press, 5 + 3 push presses

400m run at 12.5kph

BW pull ups:
6,5,4,4

Lots of stretching

this was an extremely tough workout. the run after the squats was killer, was almost a litvinov!
was disappointed with the OH press, will be decreasing the weight for it the next time around and will increase the weight a little for bench and deadlift and leave squat weight as it is.
will re run cycle 9 of 5/3/1 in 6 weeks time when i recalculate the numbers.

Inspector Coptoor

TBT Workout

400m run at 12kph

OH Press
20kg - 10
40kg - 10
50kg - 3 x 8

400m run at 12.5kph

Bench Press
20kg - 10
40kg - 10
60kg - 8
72.5kg - 3 x 8

5 sets of 10 face pulls with the red mini band

400m run at 13kph

Squat
BW - 10
20kg - 10
60kg - 20
80kg -8
100kg - 3 x 8

400m run at 13.3kph

Deadlift
60kg - 10
80kg 10
100kg - 8
120kg - 3 x 8

BW pull ups:
4, 9 HUGE PB, 5, 5

Lots of stretching and foam rolling

Better tonight
Bench and deads were easy
squats were ok but im concerned my form is gone to ****.
OH Press was ok for 3 x 8 @ 50kg maybe because i did them at the start of the workout.
ecstatic to get the 9 pull ups

going to thurles tomorrow from 9 - 4 and gonna call into the nationals in tullamore on the way back
best of luck to all competing

Inspector Coptoor

practicing OLY lifts

warm up with 20kg BB
1st pull - 2 x 3
hang to 2nd pull - 2 x 3

hang clean - 2 x 3

clean and jerk
30kg - 3
40kg - 3
50kg - 3

Power snatch
30kg - 3
40kg - 3

Pull ups
5,5,5

60 minutes indoor soccer
4 on 4.
was in bit after it

Inspector Coptoor

TBT Workout

BW pull ups:
10 PB, 6,5,5

OH Press
20kg - 10
40kg - 10
50kg - 3 x 8

Bench Press
20kg - 10
40kg - 10
60kg - 8
75kg - 3 x 8

400m run at 13kph

Squat
BW - 10
20kg - 10
60kg - 20
80kg -8
100kg - 3 x 8

400m run at 13.3kph

Deadlift
60kg - 10
80kg 10
100kg - 8
125kg - 3 x 8

Lots of stretching and foam rolling

Tonight was good again
benching was grand
deadlifts were fine, very last rep was a bit tough
the 50kg OH press was better then last time
the 100kg squats were okish

Inspector Coptoor

did a bit of training today on the back of a rough weekend on the beer.

Just did upper body really.

Warm up
Shoulder activation
face pulls
scarecrows

Chest
Bench
20kg - 10
40kg 10
60kg - 8
80kg - 5
100kg - 3 + 1 assisted

40kg - 20
40kg + 2 red mini bands - 10
40kg + 2 purple bands (50lbs resistance each) - 10
50kg + 2 purple bands (50lbs resistance each) - 10
60kg + 2 purple bands (50lbs resistance each) - 8

Cable cross overs
23kg - 12
27kg - 10
33kg - 10

pec dec - 20kg x 20

Shoulders
OH Press
20kg - 10
40kg - 3 x 8

Pull ups
6,4,5,5

Hang cleans
40kg - 3 x 3

Power cleans
40kg - 3 x 3

Bicep curls to finish off

happy enough with the session seeing as it was a rough weekend

JJayoo

Hiya liam, just wondering do you train in your own garage? From the videos it looks like a cool set up.

podge57

Hows your back feeling now?

Inspector Coptoor

JJayoo wrote: »

Hiya liam, just wondering do you train in your own garage? From the videos it looks like a cool set up.

its not my garage.
it belongs to a friend.

I train in a few places.

podge57 wrote: »

Hows your back feeling now?

it's feeling pretty good.
no problem squatting 100kg x 8 or pulling 125kg for 8 so just gonna build it back up gradually.

Hows your groin

podge57

Liam Henners257 wrote: »

it's feeling pretty good.
no problem squatting 100kg x 8 or pulling 125kg for 8 so just gonna build it back up gradually.

Hows your groin

Good to hear. My groin is recovering well, started some light squatting today, so Im just going to build from there

Inspector Coptoor

Sunday - Strongman seminar with James Fennelly.

I attended a seminar on Sunday in Kieran Dolans Gym in Tullamore.

the seminar started off with a dvd of strongman training, introduction to the various strongman events and a talk about technique in all the events.

We then moved outside into the sunshine and on to the practical element of the seminar.

1. Tyre Flipping
James went through the proper technique for tyre flipping. we all had a go flipping the lorry tyre.
It wasnt that heavy and everyone got the technique.

2. Car Deadlift.
One of the guys at the seminar reverse his Seat Ibiza on to the apparatus and James went through the technique. He knocked out 8 reps - easy money - which became the quote for the day.
I gave it a go, got it about 2 inches off the ground!

3. Stones.
there was a 100kg stone there on the day, we went through the technique and put the stone up on a barrell. it makes ****e out your forearms.

4. Farmers walk
Pick up the 2 farmers bars and walk as far as you can.
the two bars were about 105kg each. picking them up was tough and i managed to walk about 8m

5. Big Daddy Dumbbell Press
pick up a 50kg DB with two hands, put it into position and press it overhead. dip of the legs allowed.
I didnt give this one a go. james again made it look easy

6. Super Yoke.
the yoke itself weighed 100kg, big lump of a thing. add in the two farmers bars and it weighs 310kg or so.
I stood in under it and stood up. the weight was unreal. I dropped it. gave it another go and managed to take 3-4 steps.
when you consider the strongman competitors use a super yoke with 480kg, it really is mind blowing the strength they possess.

7. Iron Cross
105kg Cross. Pick it up and walk as far as you can with it.
very hard to hold this up high on the chest and breathe at the same time.

8. Log Press
75kg log. Pick it up, roll onto your legs, roll up the chest and push press the log overhead. extremely difficult with the awkward log.

we then went back into the gym for a Q & A session.
James covered how to incorporate strongman training into regular training.
he went over his views on sets, reps and nutrition.

James Fennelly is a huge unit of a man.
He is extremely rough and ready but in a good way.
His demeanour throughout the day was always that of encouragement and a desire to share his sport.
I never felt so weak in my life compared to James and to think he isnt even competing in the worlds yet and how much stronger the likes of Poundstone and Pudsianowski are, its mind boggling.
The main thing you notice about James is the shape he's in for such a big man. He's 6'4" and about 19.5 stone but doesnt have the power belly the likes of Glenn Ross has. His thoughts are to the future and how he doesnt want to wreck himself.

thoroughly enjoyable day and fair play to Kieran Dolan for organising it.

Inspector Coptoor

Hypertrophy crap

Warm up:
Face pulls with red mini band - 5 x 10
Pull ups - 5,5,5

Chest:
Bench Press
20kg - 2 x 10
40kg - 10
60kg - 10
80kg - 5
100kg - 2 + 1 assisted - pure ****e

60kg - 3 x 8 with narrow, wide and close grip

INC DB Press
16kg DBs - 10
22kg DBs - 3 x 10

Cable cross overs
4 sets of 12 increasing weight on stacks each time

Preacher curls
20kg - 20
25kg - 15
30kg - 2 x 10

Skullcrushers
30kg - 3 x 12

Seated Inc DB curls
3 x 10

s/s with

Tricep rope pushdowns @ 16.5kg - 3 x 20

Inspector Coptoor

Progress Pics

here;s me after the diet at 16 stone 7lbs






compared to back in december at 18 stone 8lbs


I've put a little back on over the easter holidays (back to 16stone 10lbs now) but im gonna give the diet another lash now and try to break into the sub 16 stone weight bracket for the 1st time since i was 16 i think

Inspector Coptoor

random stuf again today.

Power cleans
40kg - 3 x 3

Power snatches
40kg - 3 x 3

Cleans
40kg - 3 x 3

snatches
40kg - 3 x 1

Front squats
40kg - 3 x 8

BB lunges
40kg - 3 x 5 per leg
bench Press
50kg - 3 x 8
80kg - 5
100kg - 2 + 1 assisted

80kg - 10
drop
60kg - 10
drop
20kg - 20

Pull ups
6,6,6,4,4

low cable row
45kg - 3 x 10

Single leg leg extensions
25kg - 3 x 15 per leg

leg press calr raises
45kg - 3 x 12

lat raises
10kg DBs - 3 x 10

Bicep curls
14kg DBs - 12,10,8
s/s with
hammer curls
8kg DBs - 15,12,8

Tricep push downs
26kg - 3 x 15

some stretching and out the gap for a sirloin

podge57

Great transformation in only 4 months - congrats!

Inspector Coptoor

Warm up

Dan John Complex

Power Snatch x 8
OH Squat x 8
Back Squat x 8
Good morning x 8
Bent over row x 8
Deadlift x 8

did 3 of these
1st two with just the 20kg BB
last one with 30kg total weight
only managed 7 reps on the OH Squat with the 30kg - very humbling.

Rounds of:
Face pulls - 5 x 15 (with red mini band)
Pull ups - 6,5,5,4,4
Bench Press
20kg - 10
40kg - 10
60kg - 8
80kg - 5
100kg - 2 + 1 assisted

Seated calf raises with 2 x 22kg DBs on my knees
4 x 12

DB Curls 12kg DBs
3 x 12

Power snatch from hang
3 x 3

Clean and Jerk
65kg - 4 x 1

I'm officially a fat bastard again.:eek:. ah well, used to it!
back up to 110kg after my 4 weeks off the diet.
gotta nip it in the bud now, get back training again and be more careful with my carb intake.
im still aiming to hit sub 100kg by the end of the year.

Inspector Coptoor

Rounds of somthing loosely based on crossfit Fran
45kg thrusters
15,12,10

wide grip band assisted pull ups
12,10,8

didnt time them but first time doing anything like Xfit.
found it very tough but good.

Shrugs
2 x 20kg plates
4 x 15

BB rows
45kg - 5 x 12

Face pulls
5 x 12

Tricep push downs
trisets (heavy, medium, light)
3 x trisets

few curls

lots of stretching

weight is 109.5kg

Inspector Coptoor

Monday
Olympic Lifting, Chest and a bit of legs.

Power snatches
20kg - 3 x 3

Snatches
20kg - 3 x 3

OHS
20kg - 3 x 3

Snatches with 30kg + 3 OHS
3 sets

Snatches with 40kg
1 x 5 (these were the 5 i got. missed two, lost them in front. getting better though. will try 45kg next week)

Clean and Jerk work
Power cleans, Jerks
40kg - 3 x 3

C + Js
40kg - 3 x 3
50kg - 2 x 3
70kg - 1 PB

Chest
Bench Press
20kg - 10
40kg - 10
60kg - 10
80kg - 5
90kg - 3
100kg - 2
60kg - 10
20kg - 20

INcline DB Press
18kg DBs - 12
26kg DBs - 3 x 8

OHS with 20kg
3 x 5

Lunges with 20kg (rear foot elevated slightly)
3 x 6 per leg

Seated single leg extension
25kg - 3 x 12 per leg

lot of stretching
home for a foam rolling session
200g smoked salmon, shake with 2 scoops whey, 5g L-leucine and 1/2 scoop creastorm

Inspector Coptoor

Tuesday - hitting the back heavyish for the first time in a while.

Warm up
bird dogs
glue activation work

Deadlifts
20kg - 12
60kg - 8
100kg - 5
120kg - 5
140kg - 5
160kg - 3
180kg - 1 (flew up so said id try 200kg)
200kg - F (got it to my knees. id say i would have gotten 190 maybe 195. i havent lost too much strength on the DL which is good.
100kg - 5 x 5

One armed rows
20kg - 10
26kg - 3 x 8 (very slow reps)

pull ups
3 x 3 (deads and rows fried my back)

Ab pull downs
full stack - 3 x 12

Bicep curls
EZ curl bar - 32.5kg - 3 x 12
DB curls 14kgs - 3 x 8 super slow reps

gonna go back to the 5/3/1 from next week.
gonna use these for now (but will test myself on friday to see what my current 1rms are in the other lifts
190kg as my deadlift 100%
160kg as my squat 100%
110kg as my bench 100%
70kg as OH press 100%

itsallaboutheL

Liam Henners257 wrote: »

Tuesday - hitting the back heavyish for the first time in a while.

Warm up
bird dogs
glue activation work

Deadlifts
20kg - 12
60kg - 8
100kg - 5
120kg - 5
140kg - 5
160kg - 3
180kg - 1 (flew up so said id try 200kg)
200kg - F (got it to my knees. id say i would have gotten 190 maybe 195. i havent lost too much strength on the DL which is good.
100kg - 5 x 5

To be fair.. huffing solvents before deadlifting is always gonna leave you a little off.

https://www.youtube.com/watch?v=EYO2GffqnmI

Inspector Coptoor

itsallaboutheL wrote: »

To be fair.. huffing solvents before deadlifting is always gonna leave you a little off.

Smart b@stard!

Inspector Coptoor

on the beer big style last night so went in to do a small bit to make up for it, kind of

Benching
20kg - 10
30kg - 10
40kg - 10
50kg - 10
60kg - 10
70kg - 10
80kg - 10
90kg - 6

drop sets
40kg - 20
drop
20kg - 20

50kg - 18
drop
40kg - 12
drop
20kg - 11

Face pulls
green band - 75lbs
4 x 8

red band - 20lbs
4 x 15

Pull ups - 3,3

Shoulders
20kg BB - 3 x 10
supersetted with
Arnold press
12kg DBs - 3 x 10

Biceps
curls - 6 sets

stretching
done

Inspector Coptoor

Saturday - Squats

OH Squats
20kg - 3 x 5
30kg - 2 x 5
40kg - 2 x 3

Clean followed by front squats
40kg - 3 x 5
50kg - 3 x 8
60kg - 3 x 5

Back Squats
100kg - 3 x 5
120kg - 2 x 5
140kg - 3

Partial Squats
160kg - 5
180kg - 5

Seated single leg extensions
25kg - 2 rounds of 5 sets of 10 per leg with no rest per round

seated leg curls
30kg - 3 x 20

Treadmill
10 mins on full incline at 6kph

Bike
10 mins at level 6 at 100rpm

stretching

Inspector Coptoor

back on the 5/3/1 buzz.
did bench this evening

Cycle 10 Week 1.
set max bench at 110kg so working max is 99kg so rounded up to 100.

bench warm up sets with bar and 40kg
face pulls
shoulder stuff

then
65kg - 5
75kg - 5
85kg - 10

Inc DB Bench press
24kg DBs - 5 x 10

DB Rows
26kg DB - 5 x 15 per arm

Cardio
Interval training
30 seconds at 12.5kph with 90 secs at 6kph
10 intervals

5 mins on bike at level 10 with constant rpm of 85 to warm down
stretching
out the door

Inspector Coptoor

Things were hectic last week so got **** all done on week 1 of cycle 10 of 5/3/1
so did all this this evening

5/3/1
Cycle 10 Week 1

OH Press
40kg - 5
47.5kg - 5
52.5kg - 6

Squat (changed form back to high bar and focussing on driving up with hips not GMing it up)
82.5kg - 5
95kg - 5
107.5kg - 7

Deadlift
110kg - 5
127.5kg - 5
145kg - 7

5/3/1 Cycle 10 Week 2

bench
70kg - 3
80kg - 3
90kg - 8

Incline DB Press
26kg DBs - 5 x 8

DB Rows
26kg DB - 5 x 10 per arm

DB curls
12s - 3 x 10

Lot of volume for one session but it had to be done.