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


    Wednesdaybrest day

    Total cycling 17km
    40 mins


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


    Wednesday rest day

    Total cycling 17km
    40 mins


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


    Cycling
    8.4km - 22:44 - very wet

    Week 1
    Day 3
    Block 2

    Z Press
    45kg - 4 x 4

    Weighted push ups
    +15kg - 3 x 10

    Chest supported row
    2 x 24kg KBs - 3 x 10

    Face Pulls
    3 x 15 - 9th pin on stack

    Tate Press
    2 x 12kg DBs - 3 x 12

    Sit ups - 3 x 15

    PM
    14km cycling - 40mins


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


    AM
    8.5km cycling in 20 mins

    15 mins swimming

    PM
    TBDL

    82kg - 2 x 6
    102kg - 2 x 6
    132kg - 2 x 5
    152kg - 3
    162kg - 3
    172kg - 2
    192kg - 1
    212kg - 1

    Shrugs
    80kg - 3 x 10

    Walking OH BB Lunges
    20kg BB - 3 x 30m

    Band assisted pull ups
    3 x 12

    BB curls - 3 x 12

    Hanging leg raises
    3 x 10

    Sprints
    5 x 30m

    Weighted planks
    5 x 30s with 20kg plate

    8.5km cycling - 21 mins


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


    Monday

    AM
    8.5km cycling - 23 mins

    Swimming - 20 mins

    PM
    Week 2
    Block 3

    Front Squat
    20kg - 2 x 8
    40kg - 2 x 5
    60kg - 3
    70kg - 3
    80kg - 3
    90kg - 3
    95kg - 3
    Back off to 85%
    77.5kg - 6

    KB swing
    32kg - 3 x 20

    BB Shrugs
    100kg - 3 x 8

    Weighted Chins
    +5kg - 4,3,3,2

    Curls
    35kg - 4 x 12

    Hanging leg raises
    3 x 10

    8.5km cycling in 20 mins


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


    Tuesday

    AM
    8.5km cycling - 22 mins

    Week 2
    Block 3

    Bench - work up to a 2RM
    Bar - 3 x 8
    60 - 3 x 5
    70 - 3
    80 - 2
    90 - 2
    100 - 5 - dunno where that came from
    Big PR. Haven't benched 100 x 5 since I was 115kg BW.
    Weighing at 101kg or so at the moment

    Back off to ~85%
    87.5 - 8 reps

    DB Rows
    37.5kg DB - 3 x 10

    DB side lateral raises
    8kg DBs - 3 x 10

    Tri Pushdowns
    Pin 12 on stack
    3 x 12

    Planks
    3 sets

    PM

    Conditioning

    A - weighted carries
    15 mins of carries with a 1:1 work:rest ratio
    90kg - 20 carries

    B - rounds of
    10 wall balls
    10 squats
    8 push ups
    5 rounds

    Single leg glute bridges - 2 x 10 each side
    3 x 20 sit ups
    Back extensions - 5 x 20s
    2 min plank

    Stretch

    14km cycling - 40 mins


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


    Wednesday

    Am
    8.5km cycling in 18mins

    30 mins mobility work

    25 mins swimming - 600m
    22 lengths breast stroke
    2 lengths front crawl

    PM
    12km cycling
    35 very miserable minutes


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


    Thursday AM
    8.5km cycling - 18 mins

    Week 2
    Block 1

    OH Press
    52.5kg - 3 x 8

    DB Bench
    20kg DBs - 3 x 15

    Cable rows
    Full stack - 4 x 15

    Rear delts
    6kg DBs - 3 x 12

    Straight bar Tri Pushdowns
    Full stack - 3 x 10

    Crunches
    3 x 15

    PM
    8.5km cycling - 20 minutes


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


    Friday
    AM
    8.5km
    Cycling - 21 mins

    Swimming - 15 mins
    300m of breaststroke

    PM

    Deficit DLs
    100kg - 3 x 8

    Weighted Pull ups
    +10kg - 4,4,3

    Lunges
    3 x 35m

    DB Shrugs
    2 x 45kg DBs - 3 x 10

    Hammer curls
    2 x 14kg DBs - 3 x 10

    Shuttle runs
    3 x 100m

    Core circuit

    8.5km
    Cycling
    22 mins


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


    Monday

    Cycling
    8.5km in 22 mins

    PM
    Box squat
    3 x 4 @ 160kg

    Banded good mornings
    Extra Strong Orange band - 4 x 12

    Seated KB Shrugs
    2 x 32kg KBs - 4 x 22

    Chins - BW
    7,6,6

    Curls - 20kg
    12,12,22

    Hanging leg raises
    12,12,12

    Cycling
    8,5km in 22 mins


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


    8.5km cycling - 21 mins

    CGBP
    80kg - 3 x 4

    Paused Bench
    80kg - 3 x 4

    Pendlay row
    65kg - 4 x 8

    DB front raises
    8kg DBs - 4 x 12

    Band Pushdowns
    Green band - 4 x 13

    Roll outs
    4 x 8

    PM


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


    Wednesday

    Rack Jerk
    20kg - 3 x 5
    40kg - 3 x 3
    50kg - 2 x 3
    60kg - 2 x 2
    70kg - 2
    80kg - 1
    85kg - 1
    90kg - 1
    72.5kg - 4

    Inverted Rows
    3 x 12

    Banded push ups
    3 x 12

    Band pull aparts - 3 x 20

    Tate press
    2 x 12kg DBs - 3 x 12

    Abs
    3 x 10


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


    Wednesday
    Lots of cycling

    Thursday
    Lots of hill walking - 3 hours

    Friday - feeling very tired so still trained but didn't go chasing anything

    Deadlift
    70kg - 2 x 5
    100kg - 2 x 5
    120kg - 2 x 3
    140kg - 3
    150kg - 1
    160kg - 1
    170kg - 1
    142.5kg - 5

    Chin ups
    6,5,4

    BB shrugs
    3 x 12

    BB curls
    27.5kg - 3 x 12

    Sit ups
    3 x 15

    The next three days are gonna be a complete and utter write off.


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


    1st time training in ten days
    Had a vomiting bug
    Dropped 4.5kg

    Anyway

    Cycling - 8.5km

    Am
    Inc DB Bench
    3 x 12

    DB CSR
    3 x 15

    Rear delt flies
    3 x 12

    CGBP
    3 x 10

    Lying ham string curl
    3 x 12 each leg

    Donkey calf raises
    3 x 12

    Sit ups
    3 x 15

    Cycling - 8.5km


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


    Friday
    Am - 8.5km cycling

    Hamstring rehab foam rolling

    PM

    Pin Press
    50kg - 3 x 6

    Assisted Dips
    3 x 10

    Rev Grip BB Row
    3 x 15

    Face pulls - 3 x 12

    Triceps Push downs
    3 x 15

    BB curls
    3 x 12

    3 way lat raises
    3 x 30

    1/2 Turkish Get Ups
    16kg KB - 5 each side

    Planks
    3 x 20s

    8.5km cycling


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


    Cycling for the week - 90

    Friday AM
    Bench
    100 x 2, 85 x 6.
    DB Rows - 42.5kg - 3 x 10
    lat raises - 6kg DBs - 3 x 10
    tri PDs - 3 x 15
    Pull ups - 6,6,5
    planks - +25kg - 3 x 25s


    PM
    Squats
    Bar - 3 x 8
    40kg - 8
    50kg - 8
    60kg - 3 x 8
    Hamstring starting to feel better

    OH press
    40kg - 3 x 8

    DB press
    20kg DBs - 3 x 15

    Farmers walks
    2 x 28kg KBs - 3 x 70m

    Curls - 25kg - 4 x 12

    3 point plank
    4 x 30s


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


    Cycling - 18km per day Monday and Tuesday

    Tuesday PM
    DB bench
    16kg DBs - 10
    27.5kg DBs - 5
    32.5kg DBs - 5
    35kg DBs - 5
    37.5kg DBs - 4
    40kg DBs - 3

    Pendlay Rows.
    40kg - 8
    60kg - 2 x 8
    70kg - 2 x 8

    DB front raise
    8kg DBs - 3 x 12

    Tri push downs
    Blue band - 3 x 15

    Snatch practice
    40kg - 5 x 3

    Clean and jerk practice
    60kg - 6 x 2


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


    Cycling this week - 100km

    Friday

    Deadlift
    Snatch grip DL
    60kg - 3 x 5
    80kg - 2 x 5
    100kg - 2 x 3
    140kg - 2 x 2

    Conventional DL
    160kg - 2
    180kg - 1
    150kg - 5

    Goblet squats
    Tempo 2110
    3 x 10 with 28kg KB

    KB Shrugs
    2 x 28kg KBs - 3 x 10

    Pull ups
    5,4,3

    Curls
    30kg - 3 x 12

    Waitor carries
    24kg KB - 2 x 70m each side


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


    Monday

    Am cycling
    8.5km - 20 mins


    Day 1 chest and biceps
    Flat BB bench - 5 x 5
    Week 1 - 70% - 72.5kg
    5,5,5,5,16

    Inc DB Bench - 3 x 10 with 20kg DBs

    Cable cross over - 4 x 10

    BB curl - 4 x 5 with 42.5kg

    Stg alt DB curl - 3 x 12 - 8kg DBs

    DB hammer curls - 3 x 15 - 10kg DBs

    PM
    Snatch technique work up to 40kg for a few triples
    Clean technique work up to 80kg for a few singles with power jerks
    Some farmers walks with 85kg - 70m trips
    Few pull ups

    Cycling - 11.5km - 25 mins


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


    Day 2 back and abs

    Cycling - 8.5km - 20 mins

    Pull ups - 4 x 6

    Deadlifts - 4 x 6 @ 132.5kg

    BB rows - 4 x 10 @ 75kg

    Cable row - 4 x 10 - full stack

    Skullcrushers - 40kg - 4 x 10

    Tri rope Pushdowns - 4 x 12

    Hanging leg raises - 4 x 10

    Rev crunches - 3 x 20

    Cycling - 8.5km - 22 mins


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


    Am
    Cycle in.
    8.5km - 20 mins

    shoulders
    BB OH press - 5 x 5 @ 50kg
    DB lateral raise - 4 x 12
    Front raises - 3 x 15
    Abs - 3 x 15

    PM
    Legs
    Back squat - 5 x 6
    Week 1 - 70kg
    Front squat - 4 x 12
    28kg KB
    Bulgarian split squat - 3 x 8 each side
    RDLs - 4 x 10
    Rope pull throughs - 4 x 10
    Seated calf raises - 4 x 20
    Donkey calf raises - 4 x 20

    Cycle home
    8.5km - 20 mins


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


    Week 3

    Day 1 chest and biceps

    Flat BB bench - 77.5kg
    4 x 5 plus 1 x 16

    Inc DB Bench - 3 x 10 @ 22.5kg DBs

    Cable cross over - 4 x 10

    BB curl - 4 x 5 & 45kg

    Stg alt DB curl - 3 x 12

    DB hammer curls - 3 x 15


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


    Training today

    Benching
    Bar - 2 x 10
    40 - 10
    60 - 10
    80 - 3
    100 - 4,3,2,1
    80 - 10

    Inc DB Press
    15s - 12
    17.5 - 12
    22.5 - 12
    25s - 12
    27.5s - 10

    DB hammer curls
    4 x 12

    Swiss bar curls
    4 x 12

    SL RDLs
    4 x 8 per leg


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


    Tuesday

    Mobility work

    OH Press
    20 - 10
    40 - 5
    50 - 5
    60 - 4,4,6

    SA KB Press
    20kg KB - 3 x 12

    Lateral raise
    5kg DBs - 3 x 12

    Rear delt flies
    3 x 12

    Face pulls
    5 x 15


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


    Back doing a bit after 4-5 weeks off.
    Very good xmas, got married, honeymooned well.

    Weight up to 104.5kg.
    Fitness levels way down.

    Goals for this year are:
    - to complete a number of sportives including the Wicklow 200.
    - to compete in a couple of triathlons
    - to build a really good fitness base and get close to 95kg.


    Trading today

    Monday

    Cycling am
    9km - 20 mins

    Pm
    Front squats and pull ups

    FS
    20 - 2 x 5
    40 - 3
    50 - 3
    60 - 3
    70 - 3
    80 - 3
    90 - 2
    100 - 1

    Pull ups
    3,3,3,2,2,2,3,2,2.

    Rowing machine
    2km - 7:53

    Treadmill
    1 mile/1.6km - 8 mins 12s

    Stationary bike
    5.5km - 10 mins

    Cycle home
    8.5km - 21:40


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


    Monday morning

    Cycle - 9km in 22 mins

    Bench test
    Bar - 2 x 5
    40 - 2 x 5
    60 - 2 x 3
    80 - 3
    100 - 3
    105 - 1
    110 - 1

    Inc DB Bench Press
    27.5kg DBs - 2 x 5
    32.5kg DBs - 2 x 5
    37.5kg DBs - 2 x 3

    Swimming
    10 lengths


    PM
    Front squats
    60kg - 5 x 5

    Pull ups
    8 x 3

    Cycle home
    9km - 23 mins


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


    Tuesday am

    Cycle
    9km - 22 mins

    Foam rolling

    OH Press
    Bar - 2 x 10
    40 - 2 x 5
    50 - 2 x 3
    60 - 2 x 3
    70 - 3
    75 - 2

    PM
    TBDL
    152kg - 5 + 4 x 3

    RDLs - 4 x 8

    Bent over row - 4 x 8

    KB swing
    32kg - 4 x 8

    DB Tri Extensions
    3 x 12

    DB hammer curls
    3 x 12

    Swiss ball back extensions
    3 x 13

    Plank
    3 x 30s

    Med ball Russian twists
    3 x 20

    Cycle
    9km - 23 mins


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


    Cycling - 20km

    Benching
    Bar - 2 x 5
    50 - 2 x 5
    60 - 2 x 3
    80 - 3
    90 - 3
    100 - 5 x 3

    DB rows
    32.5kg DBs - 5 x 8

    Inverted rows - 4 x 10

    KB goblet squats - 4 x 12

    KB Swings - 4 x 22

    BB curls - 40kg - 3 x 6

    Lat raises - 3 x 10

    Stretch


  • Registered Users Posts: 24,456 ✭✭✭✭ Alf Veedersane


    So...I was reading the log from the start and a couple of questions:

    1) What happened the weightlifting?
    2) Cryotherapy...why? Was it worth it?

    Also, those 3 x 6 minute rows...f*cking sadist. But good work.


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


    So...I was reading the log from the start and a couple of questions:

    1) What happened the weightlifting?
    2) Cryotherapy...why? Was it worth it?

    Also, those 3 x 6 minute rows...f*cking sadist. But good work.

    1. I'm crap at it.
    I started to fall apart
    Shoulders, elbows knees all giving out.
    I still drill the lifts but at low weights.
    I'm more interested in the coaching side of things

    2. Cryotherapy
    Why not?
    I wanted to experience it.
    I hit a lot of PRs off the back of cryo twice a day but then I got injured.

    3 x 6 min rows is a walk in the park compared to 7 hours on a bike covering 180km.

    My log title is appropriate.
    I do lots of stuff very averagely cause I enioy it


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