Push, Pull, Squat

Inspector Coptoor · 02-07-2010 05:24PM

Bit of a prehab and conditoning session today.

IP Warm up
Foam Rolling - 8 positions - 10 rolls each

Conditioning

Prowler pushes
prowler + 40kg - 10 pushes in 4.47

Carries - 40m
5 carries with 2 x 32kg KBs + 5 walks of the same 40m as active recovery.

6 rounds of:
Prowler push +40kg
waiter carry with 16kg KB (alternating betwen left and right arm for each carry)
1 round per minute for 6 minutes

5 more carries with the 2 x 32kg KBs

5 x 15m sprints with 20m walk as active recovery.

Hip flexor stretches - 4 x 20 seconds
bird dogs - 3 x 15 seconds
fire hydrants - 10 per leg

foam rolling - same 8 positions - 10 rolls each.

warm up and warm down were about 15 mins each with the conditioning session taking about 30 mins

Inspector Coptoor · 03-07-2010 02:42PM

5/3/1 Cycle 12 Week 1

Deadlift

IP Warm up
Foam Rolling - positions
Bird Dogs
Fire Hydrants
Hip Flexor Stretches

Deadlifts
100kg - 2 x 5

Work sets
120kg - 5
135kg - 5
150kg - 7

Assistance work:
5 rounds of
Speed Pull - 100kg - 3
Hanging Knee raises - 7
SSB GM's - 10

Machine Back Extensions
4 x 10

GHR Abs
3 x 10

Done.

am in bits

Inspector Coptoor · 05-07-2010 05:39PM

5/3/1 Cycle 12 week 2

IP warm up
foam rolling
pec stretches
face pulls

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

work sets
72.5kg - 3
82.5kg - 3
92.5kg - 2 *disgusted with this as i got 90kg x 9 a week ago*

I'm putting it down to playing a 2 day poker tournament over the weekend and being absolutely shattered.

assistance work
3 rounds of
inc db press with 30s - 8
flat db flies with 12.5s - 10
db rows with 35s - 12

id normally do 5 rounds but didnt have it in me today.

Just drove back to roscommon there,gonna hit the gym again in a while and try to atone for this ****ty workout
off to cork for a couple of days tomorrow.will get squatting done before I go.

Inspector Coptoor · 05-07-2010 07:17PM

workout number 2

redid todays work sets on the bench

72.5kg - 3
85kg - 3
95kg - 3

20 mins on the X trainer at level 11
316 cals

Inspector Coptoor · 08-07-2010 08:56PM

5/3/1 cycle 12. Week 2. 3 day.

IP warm up
fire hydrants
bird dogs

squats
30kg - 10
60kg - 3

87.5kg - 3
100kg - 3
115kg - 5

Seated single leg extensions
15kg - 2 x 20 per leg
25kg - 2 x 12 per leg
35kg - 2 x 6 per leg

seated leg curls
35kg - 2 x 20
55kg - 2 x 15
75kg - 12
95kg - 10

glute machine
45kg 2 x 10 per leg

x trainer
25 mins fat burn hr zone
367 cals

some bicep stuff

working for a couple of days now for the SEC at the biology marking conference
fun times

Inspector Coptoor · 10-07-2010 03:00PM

5/3/1 cycle 12 week 2 deadlift

IP warm up
bird dogs
fire hydrants
hip flexor stretches

Reads
60kg - 10
100kg - 5

work sets
120kg - 3
140kg - 3
157.5kg - 6

assistanc work
5 rounds of:
speed pulls @ 100kg - 3
ghr abs +5kg - 10
rb good mornings @ 30kg - 10

X trainer - 25 mins @ 145 heart rate
374 cals

stretching to finish off.

Training back home at the moment.
Missing IP already as was once again surrounded by bicep curling, 3 inch ROM benching, curl more than I squat posers.
Roll on Monday.

Inspector Coptoor · 12-07-2010 06:36PM

5/3/1 Cycle 12 Week 3

Benchin'

IP Warm Up
YTWs
face pulls

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

work sets
80kg - 5
90kg - 3
101kg - 2

BBB
60kg - 5 x 10

Pull ups (wider grip than normal)
BW - 3,3,3,4,4

Foam rolling - 8 positions
12 rolls per position

lots of stretching
hip flexors
bird dogs
fire hydrants
band stretches

2 breasts of chicken and an evening of playing command and conquer 4 as I try to recover from a session on the beer.
was just delighted to get the 2 reps at 101kg as i was feeling like ****
damn beer

Inspector Coptoor · 13-07-2010 03:32PM

5/3/1 Cycle 12 Week 3 (1 day)

IP warm up
Foam rolling
hip flexors
bird dogs
fire hydrants

Squats
20kg - 2 x 5
60kg - 5
80kg - 5

work sets
100kg - 5
113kg - 3
125kg - 3

Assistance work:
Walking Lunges with 20kg BB
5 sets of 20 steps alternating from left to right leg

Conditioning work
Prowler pushes
Prowler +
40kg - 10 pushes in 10 mins
60kg - 5 pushes in 5 mins
80kg - 3 pushes in 3 mins
100kg - 1 push
120kg - 1 push
130kg - 1 push
140kg - 1 push
150kg - 1 push

Stretches
Foam rolling
hip flexors

Comments:
the 125kg x 3 top set felt very comfortable.
pushing knees out, had a couple more reps in me but didnt want to push it.

The prowler was tough.
didnt feel like i was gonna blow chunks but the pushes with 130,140 and 150kg were tough.
the worst part was pushing it 20m, then turning it ansd having to get it going again with no momentum for the way back!

average time for the 40kg prowler push was 14 seconds.
for the heaviest pushes it was closer to 30 seconds.

2 days til 2nd weigh in and body fat check.

Inspector Coptoor · 14-07-2010 06:29PM

5/3/1 Cycle 12 Week 3

Press

IP Warm up
Foam Rolling
Face Pulls
YTWs - 5 sets of 5
shoulder dislocates

Press
20kg - 2 x 5
40kg - 5
50kg - 5

work sets
57.5kg - 5
62.5kg - 3
70kg - 1

My right arm was really sore around the elbow.
the 70kg press was very sore
so i didnt do the dips and chins as assistance.

Hypertrophy: 5 rounds of

Shrugs with 2 x 24kg KBs - 12
Front raises with 5kg DBs - 10
Lateral raises with 5kg DBs - 10
Rear Delt Flies with 5kg DBs - 10
Seated DB Press with 15kg DBs - 12

Foam rolling
stretching

Inspector Coptoor · 15-07-2010 05:51PM

weighed in today @ 109.6kg
that's an increase of 0.1kg

bodyfat measurement from 8 sites:
147mm.
that's a drop of 21mm in 2 weeks.
very happy with this.

body fat% is down from 25.8% to 21% in 2 weeks.

5/3/1 Cycle 12 Week 3
Deadlift

IP warm up
Foam rolling
stretches

Deadlifts:
60kg - 2 x 5
80kg - 5
100kg - 5

work sets
130kg - 5
150kg - 3
170kg - 3

more in the tank here but didnt want to go mental

Assistance work:
5 rounds of:

speed pulls @ 100kg - 3

RB good mornings @ 30kg - 10

Hanging leg raies - 6.

Comments:
happy with the progress im making lately.
diet is mostly clean.

roll on 15% bf!

the drifter · 15-07-2010 06:01PM

Liam Henners257 wrote: »

weighed in today @ 109.6kg
that's an increase of 0.1kg

bodyfat measurement from 8 sites:
147mm.
that's a drop of 21mm in 2 weeks.
very happy with this.

body fat% is down from 25.8% to 21% in 2 weeks.

21mm in two weeks!!!!! and a 4.8% BF drop......

is that even possbile! fair play though...

whats your diet like? low carbing?

Inspector Coptoor · 15-07-2010 06:11PM

I wouldnt be posting it if wasnt possible!
yeah, kind of low carbing alright.

carbs consist of oat cakes, nuts, peabut butter and a few beers during the week.

Im basically eating the following on a daily basis

meal 1. (pre workout)
2 scoops whey + teaspoon creatine + 4 fish oil + 3 thermopure
4 oat cakes with peanut butter and a banana.

peri workout:
bottle of lucoade sport during training

meal 2.(post workout)
banana, 2 scoops whey + teaspoon creatine + 3 handfuls of nuts/raisins

meal 3
2-3 chicken breasts, 3 tomatoes, 100g lettuce and some honey and mustard dressing.

meal 4
3 handful of nuts, banana, tub of fat free jelly, 4 fish oils

meal 5 (before bed)
2 scoops whey + teaspoon creatine, 3 oat cakes with peanut butter, 4 fish oils, 3 ZMA

It's working so far.

Will Heffo is taking the measurements with the calipers.

the drifter · 15-07-2010 09:28PM

cheers

would you mind if you have it handy breaking that down into g of carb fat protien and kcal

im only asking as im dieting a bit myself so have a personal interest...not questioning you or anything....

Inspector Coptoor · 15-07-2010 10:23PM

I haven't worked it out.
Might have a go at working it out tomorrow.

Inspector Coptoor · 16-07-2010 04:23PM

the drifter wrote: »

would you mind if you have it handy breaking that down into g of carb fat protien and kcal

This turned out to be a rather interesting exercises.

here goes: Protein (g) Fat (g) Carbs (g) kCals

7 oat cakes 8.4 13.3 40.6 315
Lucozade Sport - - 3.2 140
6 scoops whey 129 15.6 7.2 714
100g salad 1.5 0.3 1.2 18
3 tsp creatine 13.2 - 1.2 60
peanut butter 8.75 17.12 5.3 210
200g nuts 30.8 62.0 66.4 945
3 bananas 4.2 2.1 96 375
3 tomatoes 2.4 0.9 12.6 105
350g chicken 80 19.5 5.1 600
hon & must (15ml) 0.1 2.4 2.8 33
fish oils x 12 - 12 105

Totals: Protein: 278(g) Fat: 145(g) Carbs: 241(g) kCals: 3,620

This is as good/close as I can get it.
hope its of benefit

I would also add that sometimes i do feel hungry and might eat a bit more.
like last night, after cirque du Soleil, i had a double whopper burger with no bun, mayo or sauce.

3620 kcals might seem a lot to some but im almost 110kg BW so i think its about right and im happy with the source of the cals
same could be said about the carbs I guess but as long as they arent coming from pasta and bread Im happy enough

the drifter · 16-07-2010 04:34PM

Cheers for that...interesting to see it broken down!

Inspector Coptoor · 16-07-2010 04:35PM

I had finished all my lifting for week 3 in the 5/3/1 so today was all about conditioning and trying to stay north of vag.

IP Warm up
Foam rolling
stretches
YTWs

Carries
2 x 40kg KBs for 40m plus 40m walk active recovery
x 6

6 rounds of
Power Cleans @ 50kg
Inverted Rows x 10

Prowler pushes
Prowler push + 40kg - 5 in 5 mins
2 min recovery

Prowler push + 60kg - 5 in 5 mins
2 min recovery

Prowler push + 80kg - 5 in 5 mins
2 min recovery

Prowler push + 60kg - 5 in 5 mins (low handles)
2 min recovery

Prowler push/drag + 40kg - 5 in 5 mins (push up 20m/drag back 20m from low handles)
2 min recovery

Sprint blocks
15m sprint follwed by 20m walk active recovery.
repeat x 5 = 1 blocks

block 1 - 1:15
block 2 - 1:13
block 3 - 1:20

Foam rolling
stretching
done

Comments:
this was one of the best weeks training i have ever done.
delighted with it.

Inspector Coptoor · 17-07-2010 02:20PM

Training in Raw today.

IP Warm up.
Foam rolling

deadlifts
100kg x 5
142.5kg x 5
162.5kg x 3

pull ups @ BW
3,4,3

crosstrainer LIT
25 mins for 360 kcals

more foam rolling

"angry" shrugs with 2 x 30kg DBs
3 x 12

hammer curls with 2 x 10kg DBs
3 x 10

Nice end to a good week of training

VIS VIRES · 17-07-2010 06:22PM

Liam Henners257 wrote: »

weighed in today @ 109.6kg
that's an increase of 0.1kg

bodyfat measurement from 8 sites:
147mm.
that's a drop of 21mm in 2 weeks.
very happy with this.

body fat% is down from 25.8% to 21% in 2 weeks.
!

^^^^^Thats unreal progress man, well done..

Inspector Coptoor · 19-07-2010 05:24PM

5/3/1 Cycle 12 Week 4

Deload (been looking forward to this)

IP Warm up
Stretching
Shoulder dislocates
YTWs
Face pulls

Benchin
20kg - 2 x 10
40kg - 10
60kg - 5
70kg - 3 x 5

Assistance work
Inc DB Press with 25kg DBs
3 x 10

DB Rows
25kg DB - 3 x 15 per arm

Flat DB Flies
10kg DBs - 3 x 10

Squats
OH Squats @ 20kg
3 x 3

Back Squats
20kg - 5
40kg - 5
60kg - 5
80kg - 3 x 5

Walking BB lunges with 20kg BB
3 x 8 steps per leg

Foam Rolling
Stretching

Done.

Probably wont train again til friday or Sunday.
Out tonight and off to Brussels on Wed for 2 nights.

Inspector Coptoor · 22-07-2010 05:42PM

Training in Brussels
5/3/1 C12 W4

Ip warm up
YTWs

press
20kg 2 x 10
40kg 2 x 5
50kg 5
55kg 3 x 5
40kg 2 x 10

shrugs with 2 x 35kg DBs
4 x 12

fron raises
lateral raises
rear delt flies
5 rounds of 3 sets of 10 of each

curls
hammer curls

sauna

Inspector Coptoor · 24-07-2010 01:03PM

Thursday evening - 1 hour GAA training in Brussels

Today
deadlift max effort session

IP Warm Up
foam rolling
bird dogs

deadlifts
60kg - 2 x 5
80kg - 5
100kg - 5
140kg - 3
180kg - 1
190kg - 1
205kg - FAIL

Cleans - 60kg - 3 x 3
power cleans - 60kg - 3 x 3

pull ups BW
5.7,5

got the 205 off the floor but was never gonna lock it out, ah well.
Back to the drawing board.

Inspector Coptoor · 04-08-2010 09:11PM

The adventure down west for the Galway races turned into a bit of a session meanng I only got one trainng session done all week.
Then I was in the aviva on sat for the first rugby game there and on Sunday I was in Croke Park to watch Roscommon play.

As a result I decided to restart cycle 13 today.

IP warm up
band pull aparts
shoulder dislocations
YTWs
scap pull ups

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

work sets
70kg - 5
82.5kg - 5
92.5kg - 5

Assistance Exercises
BW Pull ups
5 x 6

Inc DB Press
25kg Bells
5 x 8

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

work sets
85kg - 5
100kg - 5
113kg - 5

Assistance Exercise
RB Good Mornings
20kg BB - 5 x 10

conditioning
Prowler pushes
prowler plus 50kg (20m up and 20m back)
followed by
KB carries with 2 x 24kg KBs (40m)

13 rounds in 13 minutes with no rest.
Wanted 15 rounds but I fell down in a quivering heap after 13

weighted pull ups
+ 10kg - 3
happy enough with that

loads of stretching and foam rolling to finish off.

Weight is up 800g after my week partying.
Not too bad!

Inspector Coptoor · 05-08-2010 05:38PM

5/3/1 Cycle 13 Week 1

Press

IP warm up
face pulls
YTWs
Scap pull ups

Press

20kg - 2 x 10
40kg - 5

work sets
50kg - 5
55kg - 5
60kg - 5

BBB
40kg - 8,8,8,8,10

Curls
30kg - 5 x 10

Ive decided to enter the no gi grappling competition in IP on saturday.

did a bit of rolling today
3 x 5 min rounds and some practicing of techniques.

locked in a few kimuras, tried a few triangle and rear naked chokes and actually pulled off an overhead tricep extension sub from the mount.

Ill be in the "Ultra Heavyweight" weight class in the novice condition.

COH · 05-08-2010 08:26PM

Liam Henners257 wrote: »

Ive decided to enter the no gi grappling competition in IP on saturday.

So you're going to be in a position to fight Cardio?? Jaysus, I dont think I've ever been so jealous of someone before!

Inspector Coptoor · 05-08-2010 08:32PM

just read his log there and yeah, he;s in.
So, yeah, will more than likely be up against him at some stage given the numbers in the +100.5kg class are usually low.

Inspector Coptoor · 06-08-2010 06:35PM

5/3/1 Cycle 13 Week 1

IP warm up
foam rolling
bird dogs
hip flexor stretches

Deadlifts
60kg - 2 x 5
100kg - 5

work sets
125kg - 5
140kg - 5
155kg - 5

Assistance work
RB Good mornings 20kg - 5 x 10

Rolling/Grappling
15 x 3 min rounds with 1 min rest in between rounds

5 rounds with an 83kg guy
5 rounds with a 107kg guy
5 runds with a 130kg guy

I was pretty much owned by all three, esp the guy at 83kg.
130kg guy put his knee on my stomach at one stage, nearly got sick!

a couple of the rounds were from a standing position, simming for underhooks, whizzing and take downs

this was worse than any prowler session ever.

grappling mini league tomorrow.

looking forward to the experience

cardio,shoot me · 06-08-2010 11:50PM

im technically in the less than 100.5kg class, but sure we can fight at the end anyway for fun

Inspector Coptoor · 07-08-2010 03:10AM

cardio,shoot me wrote: »

im technically in the less than 100.5kg class, but sure we can fight at the end anyway for fun

ah,
so you're just a super heavyweight as opposed to an ultra heavyweight!
Don't ya just love the weightclasses.
I'll prob be there around 10.45.

I was 108.5 today so I don't think weight will matter at all for me.

See ya in the morning.

Inspector Coptoor · 07-08-2010 03:23PM

had the submission tourney thing today.

arrived around 10.45.

did a nice bit of foam rolling and general stretching out.

had my fight at around one o clock

there were only 2 of us in the ultra HW category.

Id say the guy I was against was about 15-20kg heavier than me.

Fight started off pretty well, got an under hook and got a take down from there.
got into side control straight from the take down and controlled him on the ground pretty well.
I isolated his right arm and went for a sub attempt numerous times but I kept messing it up as Im pretty sure I was mixing up the kimura and the keylock subs.

anyway, into 4 mins of the 5 min round, I over committed to a sub attempt, he rolled me into mount and managed to sub me from there.

I didnt expect to win after two days training, all I wanted to do was give some sort of performance and I was happy enough with how I did.

did some sets of kipping pull ups to finish the day.
got 10,8,6