Push, Pull, Squat

Inspector Coptoor · 19-05-2010 11:54PM

fri 14th May

5/3/1 cycle 10 Week 2
Press and Squat

Press
20kg - 3 x 10

42.5kg - 3
50kg - 3
57.5kg - 6

Pull ups
BW - 4,4,3 1/2
Assisted - 6,6

BW Dips
4,4,4,5,3

OH Press
20kg - 5 x 10

Squat
20kg - 3 x 5
40kg - 5
60kg - 5

87.5kg - 3
100kg - 3
112.5kg - 3

All high bar squats and hit rock bottom with them

OH lunges
25kg on the bar
3 x 6 per leg

Round back good mornings
25kg on the bar
3 x 12

seated leg extensions
35kg - 3 x 12

DB Bicep curls
12s - 10
14s - 10
16s- 10
18s - 10

Sunday May 16th
5/3/1 Cycle 10 Week 2

warm up
5 mins on the bike
bird dogs
hip flexor stretches
fire hydrants

Deadlift
50kg - 10
90kg - 8

120kg - 3
135kg - 3
155kg - 5

5 rounds of
Hanging knee raises - 5
speed pulls with 100kg - 3
skipping - 30 seconds

3 rounds of
press ups - 10
burpees - 6
good mornings - 10

lot of stretching
few lengths of the pool
10 mins in the sauna

tough work out

Monday 17th May
Bench

20kg - 2 x 10
40kg - 2 x 8
60kg - 2 x 5

75kg - 5
85kg - 3
95kg - 5

Incline DB Benching
28s - 5 x 8

supersetted with

One armed DB Rows
30kg - 5 x 10

12 mins HIIT on the stationary bike

stretching

Comments:
happy with 95kg x 5. benching is coming back a bit
the 5 x 8 with the 28s were ok too.
will go up to 30s after the deload.

Wednesday 19th May
5/3/1 Cycle 10 Week 3

Press
47.5kg - 5
52.5kg - 3
60kg - 7 (think its a PB)

5 rounds of:
Pull ups x 4
Dips x 4
20kg Press x 10

Squats
95kg - 5
107.5kg - 3
120kg - 4

4 rounds of:
overhead lunges with 20kg - 8 per leg
round backed good mornings - 12
seated leg curls @ 55kg - 10
seated leg extensions @ 65kg - 10

stretching

good session

Inspector Coptoor · 23-05-2010 08:10PM

5/3/1 Cycle 10 week 3

Deadlift

60kg - 5
100kg - 5

127.5kg - 5
145kg - 3
162.5kg - 3

Hanging knee raises
10 x 5

Round Backed good mornings
20kg - 5 x 12

DB curls
10kg DBS with fat grips
lots of sets of 10

Did the good mornings and curls out in the sunshine

Inspector Coptoor · 31-05-2010 10:50PM

Back after a full week off as a deload.
didnt go near a gym and felt great for it today

5/3/1 Cycle 11 Week 1

bench
20kg - 10
40kg - 10

67.5kg - 5
77.5kg - 5
87.5kg - 10

Assistance exercises
Inc DB Press - 30kg bells - 5 sets of 8

DB Rows - 32kg Bell - 5 sets of 10 per side

Bicep work
EZ curl bar with 30kg
curls - 3 x 10
reverse curls - 3 x 10

Bench is coming back, bit by bit

Inspector Coptoor · 02-06-2010 08:56PM

Cycle 11 Week 1

Press
20kg - 2 x 10

42.5kg - 5
47.5kg - 5
52.5kg - 8

Pull ups
5,5,4,3

Skullcrushers
30kg, 32.5kg , 35kg, 37.5kg x 10

DB curls and hammer curls
various weights and reps

would normally squat on a wed but had sports day in school today and was playing in the staff cs students soccer mathc for about 40 mins so legs were knackered.

Training in IPG on friday and will be making it my training home for the summer when i get my holidys tomorrow (thursday 3rd June)

kevpants · 02-06-2010 10:16PM

IPG?

Inspector Coptoor · 02-06-2010 10:22PM

kevpants wrote: »

IPG?

Informed Performance Gym

you know,
where you were for the 5/3/1 seminar.

Inspector Coptoor · 08-06-2010 10:01PM

5/3/1 C 11 Week 2

Bench
20kg - 10
40kg - 5
60kg - 3

work sets
72.5kg - 3
82.5kg - 3
92.5kg - 4 (pretty **** here but thats what i get for a 4 day bender to celebrate the summer hols

Assistance exercises

Inc DB Press
30kg DBs - 5 x 8

DB Rows
40kg - 5 x 6 per arm

DB Flies
Incline Flies - 10s, 12.5s, 15s
Flat Flies - 10s, 12.5s, 15s

Biceps work
10kg DB curls - 4 x 15
Preacher curls
30kg - 3 x 10

Inspector Coptoor · 09-06-2010 06:37PM

Fat burning time is here.

Pre workout
3 ZMA
4 CEE tabs
whey shake with 5g L-Leucine

5 mins warm up on X trainer

Rounds of
Burpees - 5
Thrusters with 40kg - 5

5 rounds in 9.47

this was so ridiculously humbling.
I lay down on the rubber mats in the gym and there an imprint of me in sweat left afterwards

2000m row in 8:35.4

30 mins on the cross trainer at varying levels
431 calories burned

Post workout
4 CEE tabs
Whey shake with 5g L-Leucine and 1/2 scoop of Surge Recovery.

Chicken Kiev with carrot, parsnip and broccoli.

Comments:
All of this kicked my ass but espeically the burpees/thrusters
I have **** all muscle endurance but that will change by the end of the summer.

Hanley · 09-06-2010 07:42PM

Liam Henners257 wrote: »

Rounds of
Burpees - 5
Thrusters with 40kg - 5

5 rounds in 9.47

this was so ridiculously humbling.
I lay down on the rubber mats in the gym and there an imprint of me in sweat left afterwards

It's sick isn't it? Ya don't appreciate how much utter destruction it brings til ya do it. It gets better a lot quicker tho. Insofar as you can do more work faster, which actually leaves you in much more pain. So it's not really good at all...

Inspector Coptoor · 09-06-2010 07:44PM

Hanley wrote: »

It's sick isn't it? Ya don't appreciate how much utter destruction it brings til ya do it. It gets better a lot quicker tho. Insofar as you can do more work faster, which actually leaves you in much more pain. So it's not really good at all...

yeah, its sick.

Hanley · 09-06-2010 07:46PM

Liam Henners257 wrote: »

yeah, its sick.

Did ya barf?

How long were you on your back for?

Ya musta been ok if you were able to do the rest of the workout afterwards

Inspector Coptoor · 09-06-2010 07:51PM

Hanley wrote: »

Did ya barf?

How long were you on your back for?

Ya musta been ok if you were able to do the rest of the workout afterwards

No barfing, but was a bit light headed.
was glad i was sensible with the weight for the thursters.
I reckong 52.5kg or 60kg would have caused the upchcuk reflex!

I was flat out for about 2-3 minutes and hopped straight on the rower then.

am moving to Dublin this weekend to start my summer of training properly.

Gomma check out Crossfit Ireland but will mostly be training in IPG, trying to get a couple of yoga sessions in and doing a saturday session with some of the teamtest lads in Raw.

Inspector Coptoor · 10-06-2010 10:28PM

5/3/1 Cycle 11 Week 2

Overhead Press

20kg - 2 x 8
45kg - 3
52.5kg - 3
57.5kg - 6

Pull ups
4,4,4

Lateral raises
10kg DBs - 3 x 10

Front raises
10kg DBs - 3 x 10

few lat pull downs
gone

Inspector Coptoor · 12-06-2010 03:33PM

1st session in IPG yesterday

5/3/1
Cycle 11 Week 2

Warm up
bird dogs
fire hydrants
foam rolling

Deadlift
60kg - 5
100kg - 5

122.5kg - 3
137.5kg - 3
157.5kg - 5

Assistance work: 5 rounds of
Speed Pulls - 100kg - 3
hanging knee raises - 5
SSB Good mornings - 10

Face pulls
Red band - 2 x 10
purple band - 3 x 10

Pull ups (neutral grip)
4,4,3

Wide grip Pull ups (assisted with green band)
3 x 6

Prowler Pushes (downhill 20m and back up the hill another 20m)
Prowler + 20kg - 1
Prowler + 40kg - 2
Prowler + 60kg - 2

bird dogs
fire hydrants
foam rolling

itsallaboutheL · 12-06-2010 04:20PM

Just wondering, did you move to dublin to train?

Inspector Coptoor · 12-06-2010 08:14PM

itsallaboutheL wrote: »

Just wondering, did you move to dublin to train?

eh, yeah, kinda.
Moved up yesterday for the summer to see more of my gf and to train during the day while she's at work.

Inspector Coptoor · 12-06-2010 08:18PM

Training at Home in Roscommon Today

5/3/1 Cycle 11 Week 2

Squats

BW - 5
50kg - 2 x 5

Work sets
90kg - 3
102.5kg - 3
115kg - 3 (this felt quite heavy as am gone back to high bar squatting and my back/hamstrings were very dommmed up after yesterday.

Assistance exercises
DB Lunges
2 x 17.5kg DB lunges - 2 x 5 per leg

Pull ups
3,3,3

wide Grip Pull ups
1,1,1

Sled Pulls
100m downhill followed by 100m uphill
sled + 40kg - up and down
sled + 20kg - up and down twice

Inspector Coptoor · 14-06-2010 08:33PM

too much beer on sat night.

No more beer for a while.

Training in Ros for the next couple of days.
back to Dublin on Thursday.

5/3/1 Cycle 11 Week 3

Warm up
face pulls
band pull aparts

bench
20kg - 2 x 10
40kg - 8
60kg - 5

Work sets
77.5kg - 5
87.5kg - 3
97.5kg - 5

Assistance work:

DB Incline Benching
30kg 'bells - 5 x 8

DB Rows
34kg bells - 4 x 10
5th set - 15 reps per side

FLat DB Flies
14kg Bells - 3 x 10

Cable cross overs
14kg per side - 3 x 10

Chin ups
4,4,3

Pull ups
3,2

Cross Trainer - 20 mins at varying levels
317 calories burned

Ab work
Planks, side planks, leg raises

Stretches
Bird Dogs
Hip Flexor Stretches
Quad Stretches

Foam Rolling

Shake and 350g chicken with worcestershire sauce

Comments:
My bench is slowly returning

itsallaboutheL · 14-06-2010 10:51PM

Liam Henners257 wrote: »

Comments:
My bench is slowly returning

too right

Inspector Coptoor · 16-06-2010 11:29AM

5/3/1 Cycle 11 Week 3

Deadlift

Some glute activation work

60kg - 10
100kg - 5

Work Sets
130kg - 5
147.5kg - 3
165kg - 2 (this felt very hard. I am ashamed)

Assistance Work:

5 Rounds of

Hanging Knee Raises - 6

Speed Pulls @ 100kg - 3

Round backed SSB Good mornings - 12

Lat Pull downs @ ~ 50kg - 12

Rear Delt Raises with 5kg bells - 12

the 5 rounds of that had me knackered

itsallaboutheL · 16-06-2010 12:57PM

Any theories on what has happened to your deadlift?

Inspector Coptoor · 16-06-2010 09:26PM

itsallaboutheL wrote: »

Any theories on what has happened to your deadlift?

I hurt my back and laid off heavy DL and Squats for a while.

Starting to feel a bit better now but 165kg x 2 is still ****e

Inspector Coptoor · 17-06-2010 08:25PM

5/3/1 Cycle 11 Week 3

Pre workout
1/2 scoop creastorm, 5g L-Leucine and 2 x Kre Alkalyn Tabs

Overhead Press

20kg - 2 x 10
40kg - 2 x 5

Work sets
55kg - 5
60kg - 3
67.5kg - 2 + 3 push presses

Assistance Work:
Face Pulls with red band - 5 x 12

Pull ups with Neutral Grip
BW - 5,4,3

Wide grip pull ups assisted with purple band
5,5

Hypertrophy work:
Seated DB Press
10s - 10
20s - 3 x 10

Arnold Press
12.5s - 3 x 10

Front Raises
10s - 1 x 10
7.5s - 2 x 10

Lateral raises
7.5s - 10
5s - 2 x 10

Rear Delt Raises
5s - 1 x 10
2.5s - 2 x 20

Skullcrushers @ 30kg - 3 x 10

supersetted with
EZ curl bar curls @ 30kg - 3 x 10

Foam rolling
calves
quads
IT bands
Back
triceps

Shoulder stretches
pec stretches

Post workout
2 scoops true whey, 5g L-Leucine, 1 scoop vitargo, 400mls water
2 x Kre Alkalyn tabs
Tin of Tuna
Pint of milk
handful of nuts and raisins

Inspector Coptoor · 18-06-2010 06:06PM

5/3/1 Cycle 11 Week 3

Squat.

Warm up
foam rolling of IT bands, quads, glutes and calves
fire hydrants
leg swings
bird dogs

Squats
20kg - 10
40kg - 5
60kg - 5
80kg - 5

Work sets
100kg - 5
110kg - 3
122.5kg - 3

130kg - 2

Box squats
60kg - 5 x 5

OH lunges
20kg - 3 x 6 per leg

Prowler pushes - 20m up and 20m back inside in IP
+ 40kg - 10 pushes in 10 mins
+ 60kg - 5 pushes in 5 mins
+ 80kg - 3 pushes in 3 mins

Foam rolling of
IT bands
Calves
glutes
Quads
back
triceps

Scap pull ups - 10

Hip flexor stretches
3 x 20 seconds per side

Inspector Coptoor · 22-06-2010 02:37AM

5/3/1 Cycle 11 Week 4 DELOAD

Warm up.
face pulls - red band - 4 x 10
scap pull ups - 4 x 8
YTWs with 2.5kg DBs - 4 x 5
Pec Stretch with red band - 3 x 15 seconds per side.

Bench Press
20kg - 10
40kg - 10
60kg - 8
80kg - 5
90kg - 3
100kg - 2

Assistance work
Inc DB Press - 30kg DBs - 3 x 8
DB Rows - 30kg - 3 x 15 per side
Flat DB FLies - 10kg DBs - 3 x 10

Conditioning
Rounds of
5 burpees
5 thrusters with 40kg
prowler push with 40kg - 20m up and 20m back

I was taking a break after each round of about 90 seconds and was averaging about 55 seconds per round.

Was meant to do 5 or 6 rounds of this but only got 3 done in the end.
after the 3rd prowler push, as i was turning the prowler, I didnt move my foot out of the way in time.
One of the skids on the prowler slashed straight through my Aasics Nimbus trainers, straight through my sock and slashed a 3-4 cm gash into my foot about 3 cm behind the baby toe on my right foot.

Blood was pumping pretty bad but got it cleaned up and bandaged, put my sandals on, did a few cleans with 40kg and left it at that for the day.

Then started my 2nd reason for moving to Dublin for the summer.
went into the Voodoo card club, played the 33 euro texas hold em game, came 6th out of about 40.
cashed for 60 euro, (should have been more, grrr) and now im heading to bed to pretty much do the same tomorrow.

Inspector Coptoor · 23-06-2010 05:19PM

5/3/1 Cycle 11 Week 4 deload

Deadlift

warm up
sumo squats
fire hydrants
bird dogs
leg swings
foam rolling

Deadlift
70kg - 2 x 8
100kg - 2 x 5
120kg - 2 x 3
150kg - 3

Assistance work:
3 rounds of
speed pull @ 100kg - 3
Hanging leg raises - 6 (legs almost all the way up to the top of the rack)
SSB Good mornings - 10.

More stretching
Done

Inspector Coptoor · 24-06-2010 05:42PM

5/3/1 Cycle 11 Week 4 Deload

Overhead Press

Warm Up - 3 rounds of
Face pulls - red band - 12
YTWs - 2.5kg bells - 5
Scap pull ups - 8
scap push ups - 8
OH press - 20kg - 8

Overhead Press
40kg - 5
50kg - 5
60kg - 5

Assistance Work:
Chin ups @ BW Neutral grip - 4,4,3,3,2
Dips @ BW - 4,4,4,4,4

Shoulder Hypertrophy
3 rounds of

DB SHoulder Press @ 20kg - 8
Seated Rear Delt Flies @ 2.5kg - 20
Seated Lateral Raises @ 5kg - 10
Seated Front Raises @ 5kg - 10
Assisted Wide Grip Pull ups - 6

KB Shrugs
2 x 24kg KBs - 3 x 12

Foam Rolling - back, glutes, hams, quads, IT bands, calves, triceps and pecs.
Hip flexor stretches
Lots of other stretching

Shake
creatine
animal flex
450g of chicken.

Inspector Coptoor · 28-06-2010 05:38PM

5/3/1 Cycle 12 Week 1

Warm up
IP Warm up
(some of it)
sumo walks
scap pull ups
scap retractions
band pull aparts

face pulls
pec stretches using bands

Benchin'

20kg - 2 x 10
40kg - 10
60kg - 8

Work sets
70kg - 5
80kg - 5
90kg - 9 (1 off equalling a PB when i was over 7kgs heavier)

Assistance work - 5 rounds of
Incline DB Press - 30kg Bells - 9
Flat DB Flies - 12.5kg bells - 10
DB Rows - 32.5kg bell - 15 per arm
Face pulls - red band - 12

Was gonna do a few sets of pull ups
did one set and only managed 2.
back was fried from the rows so left it.

benching is getting there.
BOOM.

Inspector Coptoor · 30-06-2010 08:11PM

5/3/1 Cycle 12 Week 1

Squats

Warm up
foam rolling of quads, IT bands, hamstrings, glutes, calves and back.
sumo squats
leg swings
hip flexor stretches

squattin'
bar - 19
40kg - 10
60kg - 5

work sets
85kg - 5
97.5kg - 5
110kg - 5

Assistance work
Overhead lunges with 20kg BB
3 x 6 per leg

Walking lunges with 20kg bar
4 x 8 steps per leg.

Wide grip pull ups
3,3,4,4

3 rounds of
burpees - 5
thursters @ 40kg - 5
3:07

10 prowler pushes - prowler + 60kg
10 pushes in 9 mins or so

Bag work
3 rounds of 10 turning kicks left leg and right leg
10 x left leg turning kick, 1,2 combo, right leg turning kick
some messing around with throwing punch combos and some low kicks

foam rolling to finish
quads, IT bands, hamstrings, glutes, calves and back.
hip flexor stretches
stretching using bands

Inspector Coptoor · 01-07-2010 05:59PM

Weighed in today @ 109.5kg
thats a drop of 3.5kg in 2 weeks.
Happy enough with that

Got the body fat checked aswell
168mm total from 8 sites.
puts the bf% somewhere between 20% and 30%, so ill take the average of 25%

5/3/1 Cycle 12 Week 1

Overhead Press

Warm up
IP Warm up
hip flexor stretches
foam rolling of quads, IT bands, hamstrings, glutes, calves and back.
leg swings
YTWs - 4 x 3 with 2.5kg bells
face pulls with red band - 5 x 10
shoulder dislocates

Pressin'
20kg - 2 x 10
35kg - 10

Work sets
47.5kg - 5
52.5kg - 5
57.5kg - 6

Assistance work:
BW Chins
3,4,3,3,7

BW Dips
4,4,4,4,4

Hypertrophy work:
5 rounds of
Seated DB Press @ 22.5kg bells - 8
rear delt raises @ 5kg - 10
front raises @ 5kg - 10
lateral raises @ 5kg - 10
face pulls with purple band - 10
shrugs with 2 x 24kg KBs - 12

finished off with some
hip flexor stretches
foam rolling

good session