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Don't even know what to call it any more.

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Comments

  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Deload workout

    Leg extensions - 5 x 15
    Inverted rows - 5 x 10
    Ab wheel roll outs - 5 x 10
    Med ball twists - 3 x 20
    Good mornings - 5 x 10
    Overhead Press - 5 x 10


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycle - 26 mins

    Training
    Meant to be testing

    Squat
    Warmed up
    Squatted up to 100 x 1.
    Weird crunching noise in lower back.
    Left squatting and didn't DL

    Bench
    Bar - 2 x 10
    50 - 5
    60 - 3
    70 - 1
    80 - 1
    90 - 1
    95 - 1
    100 - 1
    Left it there

    Press
    Bar - 2 x 5
    30 - 3
    40 - 2
    50 - 1
    60 - 1
    65 - 1
    70 - 1
    72.5 - x

    Workout
    3 rounds of
    Med ball Russian twists x 25
    RFE split squats - 25 e/s
    KB rows - 16kg KB - 25 e/s

    Cycle home
    10km - 26 mins

    More frustration
    My back & my knees are starting to really frustrate me


  • Registered Users Posts: 983 ✭✭✭ Frogdog



    Bench
    Bar - 2 x 10
    50 - 5
    60 - 3
    70 - 1
    80 - 1
    90 - 1
    95 - 1
    100 - 1
    Left it there

    Why??? You were testing! :confused:


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Back is still tender.
    Improving slightly,

    Doing mobility, yoga/pilates stuff.

    Yesterday - 20km cycling

    Today - 52km cycling in 2:17;34
    Happy with that


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work
    10lm - 25 mins

    Foam rolling


    Afternoon
    Ab circuit
    V ups, Russian twist, side planks

    Cycle to gym
    2.5km

    In gym
    Warm up
    Squats
    Jumping jacks
    Band pull aparts
    Mountain climbers
    Lunges

    A - Front Squats
    60kg 3 reps with 2s pause OMEM x 11

    B - 10' work block
    KB lunges - 2 x 12kg KBs - 8 e/s
    SA DB Press - 15kg DB - 5 e/s
    KB row - 24kg KB - 8e/s
    6 rounds

    C - Tabata Wakl balls with 10kg ball

    D - Core circuit
    2 rounds of
    Plank x 30s
    Russian twists with 10kg ball x 30s
    Palloff Press - black band - 30s e/s

    Smashing glutes with lacrosse ball

    Cycle home
    10km - 30 mins
    Damn wind


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work
    10km - 24 mins

    Foam rolling
    Quads
    ITBs
    Calves
    Glutes
    Hamstrings
    Back

    Chins - 2 x 5

    Afternoon sesh

    Foam rolling
    Quads
    ITBs
    Calves
    Glutes
    Hamstrings
    Back

    Hip flexor - 2 x 20s each side
    SL RDLs - 8 e/s
    IYTs - 10

    Block 1 - 10 mins
    Farmers walks - 40m
    2 x 24kg KBs - 20s on/20s off

    Block 2 - 10 rounds of
    16kg KB SA Press - 5 e/s
    15s plank
    40m dash

    Block 3
    Rounds of:
    5 reverse lunges off right leg
    5 offset KB squats with KB on RHS
    5 reverse lunges off left leg
    5 offset KB squats with KB on LHS
    6 rounds

    Block 4
    3 rounds of:
    V up hold - 30s
    Russian Twists - 20 reps
    Cobra Stretch - 30s

    Static Stretching

    Protein shake, banana, Apple & 2 hour break

    2.5km spin to gym


    Evening session

    Warm up
    3 rounds of:
    Squats - 10
    Jumping Jacks - 10
    Band pull aparts - 10
    Mountain climbers - 10
    Lunges - 10

    A - bench
    65% of 1RM
    67.5kg - 11 x 3 with 2s pause OMEM

    B - 10 min block of:
    10 wall balls with 7kg med ball
    5 burpees
    12 rounds

    C - Tabata air squats
    20s on/10s off x 8

    D - shoulder circuit
    3 rounds of:
    10 scap pull ups
    2 x 10 two way pull apart
    10 Seated DB Power Cleans
    10 Face pulls

    Smash glutes with grid roller

    10km cycle home

    Tough day of training but enjoyable


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km spin in the rain to loosen out the legs
    28 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Thursday - 20km of cycling
    Foam rolling
    Shoulder circuit

    Friday

    Cycle to work
    New route - 8.4km - 20:33

    Foam rolling
    Core circuit

    Evening session

    Warm up
    3 rounds of:
    Squats - 10
    Jumping Jacks - 10
    Band pull aparts - 10
    Mountain climbers - 10
    Lunges - 10

    A) Deadlift 65% x3 on the minute every minute x11 minutes
    115kg - 11 x 3

    B) 10 minutes for max rounds of:
    -goblet squat x10 with 16kg KB
    -sit up x10
    -jumping jack x10

    C) 20s on/10s off x8 of:
    burpees

    D) Core Circuit:
    -plate shift x45s
    -30s break
    -russian twist x45s
    -1 minute break
    -repeat 4x

    Stretch

    Cycle home
    9km - 24:48


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycle to work - 24 mins

    3 rounds of:
    24kg KB swings x 20
    Push ups x 10

    Foam rolling

    Swimming - 10 lengths if breast stroke

    Afternoon
    Some snatches, cleans, jerks & a core circuit

    Cycle 2.5km to gym

    A1 -72.5kg squat with 3s eccentric
    4 x 8
    A2 - DB Press
    20kg DBs - 8 with 3s eccentric
    15kg DBs - 3 x 8 with 3s eccentric

    B1 - BB row
    45kg - 4 x 12 - 2s pause at top
    B2 - KB reverse lunge
    2 x 12kg DBs - 4 x 8 per leg

    C1 - DB floor press-15kg DBs x 25
    C2 - KB row - 16kg KB - 25 e/s
    C3 - hollow hold/leg raise - 30s
    3 rounds

    Glute smashing with lacrosse ball

    Cycle home
    10km - 25 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Double post


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Wednesday - 25km cycling in total

    Thursday cycling
    8.5km in 22 mins
    4.5km in 15 mins
    10.5km in 25 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Friday.
    Cycle 10km

    Foam rolling
    Glutes
    Hammies
    Calves
    Quads
    Back,
    Lats

    Warm up
    Hip flexor stretch
    Bird dogs
    Glute activation
    Squats
    Lunges
    Jumping jacks

    A1 Deadlift
    4 x 5 @ 112.5kg
    A2 - DB Tri Ext
    4 x 8 with 2 x 14kg DBs

    B1 split squats
    2 x 16kg KBs - 12 per leg
    B2 inverted rows
    4 x 12

    C1 25 push ups
    C2 25 KB Swings @ 20kg
    C3 30s plank
    3 rounds

    Static stretching
    Loads of sushi


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Random session

    Foam rolling
    Glute activation

    C2 rower
    6 x 30s on 30s off

    Treadmill
    15 mins running increasing speed every minute up to 13.5km/hr for 1 min

    DB Bench Press
    30kg DBs - 3 x 5

    Chins
    3 x 3

    Glute bridge
    60kg - 4 x 10

    Curls
    30kg - 4 x 10

    Sauna - 10 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Monday - 10km cycling

    Tuesday - Morning cycle - 10.7km

    Afternoon Staff Sesh
    IYTs - 10

    Block 1 - 10 mins
    Farmers walks - 40m
    57.5kg on trap bar - 20s on/20s off
    15 trips

    Block 2 - 10 rounds of
    16kg KB Single Arm Press - 5 e/s
    15s leg raise/hollow hold
    40m dash

    Block 3
    KB swings - 24kg KB
    6 rounds of 30s on/ 30s off

    Block 4 - 6 minutes of Rounds of:
    5 reverse lunges off right leg
    5 offset KB squats with KB on RHS
    5 reverse lunges off left leg
    5 offset KB squats with KB on LHS
    6 rounds

    Block 4
    3 rounds of:
    V up hold - 30s
    Russian Twists - 30 reps
    Cobra Stretch - 30s
    Back extensions - 10

    Static Stretching

    Some porridge & protein

    2.5km cycle to gym

    Evening session

    Warm up
    A1 -77.5kg squat with 3s eccentric
    4 x 8
    A2 - DB Press
    20kg KBs - 4 x 8 with 3s eccentric

    B1 - BB row
    60kg - 4 x 12 - 2s pause at top
    B2 - KB reverse lunge
    2 x 16kg KBs - 4 x 12 per leg

    C1 - DB floor press-20kg DBs x 25
    C2 - KB row - 16kg KB - 25 e/s
    C3 - hollow hold/leg raise - 30s
    3 rounds


    Smash glutes with grid roller

    10km cycle home
    28 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycle to work

    2.5km cycle to gym

    Evening session

    Grid rolling
    Lacrosse ball smashing

    Warm up
    3 rounds of:
    Squats - 10
    Jumping Jacks - 10
    Band pull aparts - 10
    Mountain climbers - 10
    Lunges - 10

    A1 bench - 65% 1RM
    67.5kg - 4 x 8 pauses at bottom
    A2 - KB Swing - 2 x 24kgs - 4 x 8

    B1 - KB Row - 28kg
    4 x 12
    B2 - Close Grip Bench Press
    4 x 12

    C1 - BB Thrusters to med ball
    22.5kg - 3 x 25
    C2 - plank
    3 x 30s

    D1 - sit thrus - 20s on
    10s off
    Sit ups - 20s on
    10s off
    4 rounds

    Smash glutes with grid roller

    10km cycle home
    27mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Friday
    10km cycling

    Warm up

    Then

    A1 Deadlift
    120kg 3 x 5 and 1 x 7
    A2 DB Triceps Ext
    2 x 16kg DBs - 4 x 8

    B1 - split squat
    2 x 16kg KBs - 4 x 12 e/s
    B2 Inverted Rows
    4 x 12

    C1 push ups
    3 x 25
    C2 KB swings
    24kg - 3 x 25

    D - 4 rounds of:
    Sit thrus - 20 seconds
    10s off
    Sit ups - 20s
    10s off

    Sunday
    Hell & Back
    10km obstacle course
    1 hour 55 mins

    Monday
    10km cycling


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycle to work - 24 mins

    Foam rolling

    Squats
    20 - 2 x 10
    40 - 5
    50 - 5
    60 - 5
    70 - 5
    80 - 3 x 5

    KB Press
    2 x 16kg KBs - 4 x 15
    TRX Roll outa
    4 x 15

    Curls - 3 x 12
    Sit ups - 3 x 12

    Afternoon

    Cycle 2.5km to gym

    Foam rolling

    WArm up

    A1 -85kg squat with 3s eccentric
    4 x 8
    A2 - KB Press
    20kg KBs - 8 with 3s eccentric

    B1 - BB row
    65kg 4 x 12
    B2 - KB reverse lunge
    2 x 16kg DBs - 4 x 12 per leg

    C1 - DB floor press-20kg DBs x 25
    C2 - KB row - 16kg KB - 25 e/s
    C3 - hollow hold/leg raise - 30s
    3 rounds

    Glute smashing with lacrosse ball

    Cycle home
    10km - 25 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycle to work - 24 mins

    2.5km cycle to gym

    A1 bench - 70% 1RM
    70kg - 4 x 8 paused
    A2 - KB Swing - 2 x 24kg - 4 x 8

    B1 - CGBP
    50kg - 4 x 12
    B2 KB Row - 24kg
    4 x 12 with 3s eccentric

    C1 - 22.5kg BB Thrusters to med ball
    25,20,20
    C2 - plank
    3 x 30s

    D1 - 20s sit thrus
    10s off
    D2 - 20s sit ups
    10s off
    4 rounds


    Smash glutes with grid roller

    11km cycle home
    28 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Friday.
    Cycle 10km

    Foam rolling
    Glutes
    Hammies
    Calves
    Quads
    Back,
    Lats

    Warm up
    Hip flexor stretch
    Bird dogs
    Glute activation
    Squats
    Lunges
    Jumping jacks

    A1 Deadlift
    127.5kg - 3 x 5 & 1 x 7
    A2 - DB Tri Ext
    4 x 8 with 2 x 16kg DBs

    B1 split squats
    2 x 16kg KBs - 12 per leg
    B2 inverted rows
    4 x 12

    C1 25 push ups
    C2 25 KB Swings @ 24kg
    3 rounds

    Core work
    Planks
    Side planks
    Hollow holds
    Back raises


    Static stretching
    Loads of sushi


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Morning cycle - 10.7km

    Afternoon Staff Sesh
    Warm up

    Block 1 - 10 mins
    Farmers walks - 40m
    62kg on trap bar - 20s on/20s off
    15 trips

    Block 2 - 10 rounds of
    16kg KB Single Arm Press - 5 e/s
    15s leg raise/hollow hold
    40m dash

    Block 3
    KB swings - 24kg KB
    8 rounds of 30s on/ 30s off

    Block 5
    20s sit thrus
    10s off
    20s sit ups
    10s off
    4 rounds

    Static Stretching
    Apple & protein

    2.5km cycle to gym

    Evening session

    Warm up
    A1 -90 kg squat with 3s eccentric
    8,8,6,8
    A2 - DB Press
    24kg KBs - 8
    20kg KBs - 3 x 8 with 3s eccentric

    B1 - BB row
    70kg - 4 x 12 - 2s pause at top
    B2 - KB reverse lunge
    2 x 16kg KBs - 4 x 12 per leg

    C1 - DB floor press-20kg DBs x 25
    C2 - KB row - 16kg KB - 25 e/s
    C3 - hollow hold/leg raise - 30s
    3 rounds


    Smash glutes with grid roller

    10km cycle home
    40 mins
    Horrible weather


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Wednesday - 20km cycling

    Thursday
    Cycle 10km


    2.5km cycle

    Foam rolling
    Glutes
    Hammies
    Calves
    Quads
    Back,
    Lats

    Warm up
    Hip flexor stretch
    Bird dogs
    Glute activation
    Squats
    Lunges
    Jumping jacks

    A1 Deadlift
    135kg - 3 x 5 & 1 x 8
    Double overhand
    A2 - DB Tri Ext
    4 x 10 with 2 x 10kg DBs

    B1 RFE split squats
    35kg - 12 per leg
    B2 inverted rows
    4 x 12

    C1 10 plyo push ups
    C2 25 KB Rows @ 24kg
    C3 - pallof press alphabet
    3 rounds

    Static stretching

    10km cycle


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work
    8.6km - 19mins was flying it

    Warm up
    Bench - bar - 3 x 12
    KB swings - 20kg - 3 x 8

    A1 bench - 75% 1RM
    75kg - 4 x 6with 3s eccentric
    A2 - KB Swing - 2 x 20kg - 4 x 8

    B1 - Close Grip Bench Press
    50kg - 4 x 12
    B2 - DB Row - 32.5kg
    4 x 12 with 3s eccentric

    C1 - BB Thrusters to med ball
    3 x 25
    C2 - plank
    3 x 45s

    50 sit ups

    3 x 20 push ups
    3 x 35s hollow hold


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Out of action with the flu/chest infection for the last week.

    1st day back doing a bit today

    Warm up
    3 rounds of
    10 squats
    10 pull aparts
    10 lunges
    10 mountain climbers

    A - 11 Turkish get ups each side with a 16kg KB

    B1 - RDL - 4 x 10 with 90kg
    B2 - split squats - 4 x 12 e/l with 2 x 12kg KBs

    C1 - BB French press - 35kg - 3 x 12
    C2 - inv rows - 3 x 12
    C3 Russian twists - 3 x 30

    D1 - BB 21s - 3 sets
    D2 - band push downs 3 x 21


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    10km cycling today

    Gym Day 1
    A1 - 100kg squat with 3s eccentric
    3 x 6
    1 x 8
    A2 - DB Press
    2 x 16kg DBs - 4 x 10

    B1 - BB row
    80kg - 4 x 12
    B2 - KB reverse lunge
    2 x 16kg DBs - 4 x 8 per leg

    C1 - DB floor press-20kg DBs x 25
    C2 - KB row - 16kg KB - 25 e/s
    C3 - hollow hold/leg raise - 50s
    3 rounds


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Spin on the bike
    21km - 57 mins

    11.1km cycle to gym - 30 mins

    A1 bench
    80kg - 8
    85kg - 6,5,5
    A2 - KB Swing
    28kg - 8
    32kg - 8
    2 x 24kg - 8
    2 x 32kg - 3 x 8

    B1 - CGBP
    60kg - 12,10,10,10
    B2 KB Row - 32kg
    4 x 12

    C1 - 20kg BB Thrusters to med ball
    25,20,20
    C2 - plank
    3 x 50s

    D1 - 20s air squats
    10s off
    D2 - 20s sit ups
    10s off
    4 rounds


    Smash glutes with grid roller

    10km cycle home
    28 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Friday

    Foam rolling
    Glutes
    Hammies
    Calves
    Quads
    Back,
    Lats

    Warm up
    Hip flexor stretch
    Bird dogs
    Glute activation
    Squats
    Lunges
    Jumping jacks

    A1 Deadlift
    145 - 4 x 3
    Double overhand
    A2 - DB Tri Ext
    4 x 10 with 2 x 12kg DBs

    B1 RFE split squats
    35kg - 12 per leg
    B2 inverted rows
    4 x 12

    C1 10 plyo push ups
    C2 25 KB swings @ 24kg
    C3 - pallof press alphabet
    3 rounds

    Static stretching


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    50.4km on the bike
    2 hours 18 mins moving time


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work
    9km - 23 mins

    Am session
    Foam rolling
    A - Inc DB Benching
    2 x 30kg DBs - 4 x 6

    B1 - DB Flies
    12kg DBs - 4 x 12
    B2 - KB Swings
    24kg KB - 4 x 25

    C1 - band assisted Triceps dips
    3 x 12
    C2 - med ball Russian Twists
    3 x 30

    Pm session
    Hang clean and jerks
    40kg - 3 x 3
    50kg - 2 x 3
    60kg - 2 x 2
    70kg - 2 x 1
    80kg - 2 x 1
    85kg - 1
    72.5kg - 5 x 1

    Cycle home
    9km - 26 mins


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work:
    9km - 20:42

    Am sesh
    Foam rolling

    Snatch technique work
    Drop snatches

    Hang Power Snatch
    40kg - 4 x 3
    45kg - 3 x 3
    50kg - 3 x 2

    Clean pulls
    90kg - 5 x 3


    Afternoon sesh
    Warm up

    1. 10 min block
    Racked KB carry - 24kg KB - 40m
    20s plank
    15 rounds

    2. Litvinovs
    24kg KB swing - 10
    20m sprint
    20m walk
    Repeat x 10

    3. 10 min block
    SL glute bridge - 5 per side
    Med ball Russian twist - 20
    SA KB press - 16kg KB - 5 e/s

    4. Core work
    Stretching

    Apple, protein shake, chicken wrap, coffee

    2.5km cycle to gym
    7:30

    Evening session
    Deload sesh

    Warm up
    2 rounds of:
    10 oh squats
    10 pull aparts
    10 jumping jacks
    10 mountain climbers

    A1 - 120kg DL - 3 x 6
    A2 - split squat - 3 x 12 each side
    A3 - KB swing - 3 x 25

    B1 - DB floor press - 25kg DBs
    0301 tempo
    4 x 6
    B2 - DB row - 25kg DB - 4 x 12 each side
    B3 - SA press - 12kg KB - 4 x 20 e/a

    Stretch
    Hip flexor - 90s each side
    Bottom of squat - 120s

    Cycle home
    10km - 28 mins


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Cycle to work:
    9km - 22 mins

    Cycle to gym
    2.5km - 6 mins

    Warm up
    2 rounds of:
    10 oh squats
    10 pull aparts
    10 jumping jacks
    10 mountain climbers

    A1 - BB row - 70kg - 1040 - 6 reps
    A2 - band pull aparts 2s pause -12
    A3 - Lat raises - 8kg KBs - 25
    7 rounds

    B1 - 6 burpees
    B2 - 12 push ups
    B3 - 25 air squats
    7 rounds

    Core work

    Cycle home
    10km - 30 mins


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