Push, Pull, Squat

Inspector Coptoor · 02-02-2011 11:18PM

IP Warm up
2 x 10 per exercises

Deadlifts
60kg - 5
100kg - 2 x 5

140kg - 3
150kg - 3
160kg - 3
170kg - 3
180kg - 3,2
150kg - 2 x 3

Reverse Hypers
40kg - 3 x 10

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
12.5kgs - 2 x 8
25kgs - 2 x 5
32.5kgs - 5 x 5

Inverted Ring Rows
5 x 12

Side bends on 45 degree back extension
3 x 10 per side

Strict Single Arm DB Press (per side)
10kg - 10
12.5kg - 10
15kg - 10
17.5kg - 10
20kg -10

Foam rolling
Stretching

Deadlifting improved a little on last week, still not happy.
I gave blood last week and got vaccines this week so that all didnt help but still n all. Im better than that brown.

Im now gone so skinny in the waist (e.g. I bought a pair of jeans at the weekend 33" inch waist, down from 40" waist this time last year!) that the belt I like using in IP is too big for me and is no longer comfortable and I dont feel Im getting anything out of it

fullback4glin · 02-02-2011 11:38PM

Liam Henners257 wrote: »

Im now gone so skinny in the waist that the belt I like using in IP is too big for me and is no longer comfortable and I dont feel Im getting anything out of it

I think its time Karla, yourself and I went thirds on a belt

Hanley · 03-02-2011 12:14AM

My lever's in there - try using that.

I'll see if I can dig out a smaller adjustable one too.

Inspector Coptoor · 04-02-2011 06:23PM

4/2/11
Strength 2

Trained in school today.*

Warm up
2 rounds of 10 of:
Sumo squats
Lunges
groin rotation*
wall creepers*
Inverted shrugs
Scap push ups
Bird dogs*

Strength 1
Front squats
20kg - 10
40kg - 5
50kg - 5
60kg - 5
70kg - 3 x 3
80kg - 1 x 2

Supported DB RDLs
+ 2 x 14kg DBs - 4 x 8

DB sit ups
+ 2 x 15kg DBs - 3 x 10

Pull ups
BW - 8, 10, 10, 10, 10
Tore a callous, nice bit of blood

Alternating Incline DB Press
14kg DBs - 2 x 10
28kg DBs - 5 x 5

Ab roll outs
4 x 10

DB shrugs
30kg DBs - 3 x 15 & 1 x 20

DB hammer Curls - 15kg DBs - 5 x 10

Tricep push downs - loads

Stretching

Inspector Coptoor · 07-02-2011 09:34PM

IP Warm up
2 x 10 per exercises

Deadlifts
60kg - 8
100kg - 5

120kg - 3
140kg - 3
150kg - 3
160kg - 3

175kg - 2
175kg - 1 (with Hanley's lever belt felt a bit tight, was seeing stars afterwards
175kg - 1 x 3 (no belt, just wrist wraps)

Reverse Hypers
60kg - 3 x 10 - finally "get" how to do these, thanks Will

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
12.5kgs - 2 x 8
25kgs - 2 x 5
35kgs - 5 x 5
very happy with this, big improvement on last week

Inverted Ring Rows
5 x 12

Side bends on 45 degree back extension
3 x 10 per side

Strict Single Arm DB Press (per side)
12.5kg - 10
15kg - 10
17.5kg - 10
20kg -10
22.5kg - 10
improvement here from last week.

10' conditioning block with the Duracell "One Speed" Bunny
Prowler + 40kg
Max pushes in 10 mins.
45 pushes - 23 for me, 22 for her
Gymfreaks avg time per push was about 13 seconds, mine varied from 9 seconds at the start to about 15 seconds towards the end.
I was on the ground in a ****e and she says, "wanna do another con block?"
on yer bike Duracell!

Foam rolling
Stretching

Weight after training - 98.8kg

gymfreak · 07-02-2011 10:45PM

Liam Henners257 wrote: »

10' conditioning block with the Duracell "One Speed" Bunny
Prowler + 40kg
Max pushes in 10 mins.
45 pushes - 23 for me, 22 for her
Gymfreaks avg time per push was about 13 seconds, mine varied from 9 seconds at the start to about 15 seconds towards the end.
I was on the ground in a ****e and she says, "wanna do another con block?"
on yer bike Duracell!

Avg push 13 sec..really???That means my 'one speed' is getting faster:D

Inspector Coptoor · 09-02-2011 12:35AM

Warm up
2 rounds of 10

Strength 1

Front squats
20kg - 10
40kg - 5
50kg - 5
60kg - 5

70kg - 2 x 3
75kg - 3
80kg - 1 x 2
85kg - 1

Supported DB RDLs
+ 2 x 15kg DBs - 1 x 8
+ 2 x 17.5kg DBs - 3 x 8

DB sit ups
+ 2 x 15kg DBs - 3 x 10

neutral grip Pull ups
All dead hang with no kipping
BW - 5,5,5,4,3,3

Alternating Incline DB Press
15kg DBs - 2 x 8
20kg DBs - 8
22.5kg DBs - 8
25kg DBs - 7,6,5

Ab roll outs
3 x 10
HATE THESE

KB shrugs
24kg KBs - 1 x 15
36kg KBs - 3 x 15

Curls
EZ curl bar + 40kg
6,5,5
EZ curl bar + 20kg
15,15,15

Foam Rolling

Inspector Coptoor · 11-02-2011 09:31PM

11/2/11

Strength 1

Trained at home in Ros today

Warm up
2 rounds of 10 of:
Sumo squats
Lunges
groin rotation
wall creepers
Inverted shrugs
Scap push ups
Bird dogs

Strength 1
Front squats
20kg - 10
40kg - 5
50kg - 5
60kg - 5
70kg - 2 x 3
80kg - 1 x 3
90kg - 1
60kg - 2 x 5

Supported DB RDLs
+ 2 x 14kg DBs - 2 x 10
+ 2 x 16kg DBs - 3 x 8

DB sit ups
+ 2 x 15kg DBs - 3 x 10

Pull ups
BW - 10, 8, 8, 7, 6, 8

Alternating Incline DB Press
16 DBs - 2 x 18
26kg DBs - 1 x 5
28kg DBs - 2 x 5
34kg DBs - 2 x 5

Ab roll outs
5 x 10
Getting easier

DB shrugs
34kg DBs - 4 x 15*

EZ bar curls
30kg - 4 x 12

Stretching

Nice little session, making some little improvements

Weight after a week of eating carbs a plenty was 99.3kg
Getting strict and upping conditioning for next two weeks

Inspector Coptoor · 12-02-2011 07:06PM

Conditioning session 12/211

10' C block
Skipping - 30s on 30s off

15' Work Block
Squats with 10kg power bag - 10
KB Press - 16kg KB - 5 per side
Sit ups - 10
12 rounds

10' C Block
KB swings
20kg KB - 30s on 30s off
Average of 16 swings per round

15' Work Block
Reverse*Lunges with 10kg power bag - 5 per side
Push ups - 10
Unsupported DB Rows - 25kg DB - 5 per side
12 rounds.

Stretching*

Weight down to 96.9kg after that session.
Great to see under 97.
Roll on 95 on Friday week!

Inspector Coptoor · 14-02-2011 08:12PM

Monday - 14/02/11

IP warm up x 2

10' Con block*
Lateral Sprints (15m total) every 20s
30 sprints

15' Work block 1
Single leg squats 5 each side
Sit thrus 5 each side
BW Pull ups 5
10 rounds

10' C Block
Lateral sprints (15m total) every 20s
28 sprints - had to sit 2 out after getting sick in my mouth, nasty, but got in to finish the block

15' workblock 2.
DB Snatch - 22.5kg - 5 per side
Caterpillar crawl - 2 lengths (20m)
10 Tuck Jumps
9 rounds

10' Con Block
Skipping - 30s on/30s off

Stretching
Foam rolling

Weight was 97.0kg after training.*

Good session, was tough but good.
Think I had too mich caffeine pre workout, felt sick a couple of times but it passed.*

Can already feel my calves cramping from running and skipping in Vibrams.
More foam rolling at home and some tiger balm me thinks

gymfreak · 14-02-2011 09:20PM

28 sprints - had to sit 2 out after getting sick in my mouth, nasty, but got in to finish the block

That was funny...between you looking like you were about to die after every block and Moo falling on her ass..it was a very amusing yet productive session:D

Inspector Coptoor · 14-02-2011 09:39PM

You're a hooer to go.
I need to train with you for conditioning mOre often.

You do need to stop cheating on some exercises, e.g the caterpillar walks!

Will Heffernan · 15-02-2011 09:07AM

Liam Henners257 wrote: »

You're a hooer to go.
I need to train with you for conditioning mOre often.

You do need to stop cheating on some exercises, e.g the caterpillar walks!

You girls should sync your cycles and do more of your conditioning together...you both trained better...you trained harder and Karla trained happier...mainly because I think she was kicking your ass.

Inspector Coptoor · 15-02-2011 11:31AM

Hmmm, where's that report post button?
;-)

Inspector Coptoor · 15-02-2011 08:49PM

IP Warm up
2 x 10 per exercises

Deadlifts
80kg - 5
100kg - 5

120kg -3
140kg - 3
150kg - 3
160kg - 3
170kg - 3
180kg - 2
190kg - 1.1. F

Reverse Hypers
60kg - 4 x 10

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
12.5kgs - 2 x 8
25kgs - 2 x 5
37.5kgs - 4
35kgs - 4
32.5kgs - 3 x 5

Inverted Ring Rows
5 x 12
Did the first 5/6 of these with feet on a box and finished the sets with bent knees.

Side bends on 45 degree back extension
4 x 10 per side

Strict Single Arm DB Press (per side)
10kg - 10
12.5kg - 10
15kg - 10
17.5kg - 10
20kg -10

Did a but if messing on the rings doing various holds and tried an L sit for the craic - epic fail!*

Foam rolling
Stretching

97kg this evening

itsallaboutheL · 15-02-2011 09:06PM

Question: WHat's the craic with the ramp up triples?

Inspector Coptoor · 15-02-2011 09:29PM

itsallaboutheL wrote: »

Question: WHat's the craic with the ramp up triples?

From what I remember of Will's reasoning behind it, the early triples (e.g. The 120, 140, 150) are a continuation Of the warm up.

Then from there, you use the triples to figure out how you're feeling on that particular day.
If 160 x 3 and 170 x 3 go up easy, you'd move on to 180, if not, you'd stick around 175 and pull a few singles.

8 work sets in total including the early triples and singles.

itsallaboutheL · 15-02-2011 09:45PM

Liam Henners257 wrote: »

From what I remember of Will's reasoning behind it, the early triples (e.g. The 120, 140, 150) are a continuation Of the warm up.

Then from there, you use the triples to figure out how you're feeling on that particular day.
If 160 x 3 and 170 x 3 go up easy, you'd move on to 180, if not, you'd stick around 175 and pull a few singles.

8 work sets in total including the early triples and singles.

Cheers.

Lota pulling.

Hanley · 15-02-2011 11:46PM

96.5kg today - thank god I'm still lighter than ya!

Inspector Coptoor · 16-02-2011 11:04AM

Hanley wrote: »

96.5kg today - thank god I'm still lighter than ya!

for now.
But you should be lighter, you;re shorter and have t rex arms!

G86 · 16-02-2011 11:12AM

You looked like you'd lost some amount of weight when I saw you yesterday.

Fair play!

Inspector Coptoor · 16-02-2011 11:24AM

G86 wrote: »

You looked like you'd lost some amount of weight when I saw you yesterday.

Fair play!

cheers.
weights coming down bit by bit.

Goal is 90kg by july 24th and then find a weight that I can stay at comfortably. I'm thinking in the 93kg -95kg range

Inspector Coptoor · 18-02-2011 12:02AM

17/2/11

IP Warm up x 2

Strength 1
Front squats
20kg - 2 x 5
40kg - 2 x 5

50kg - 5
60kg - 5
70kg - 2 x 3
75kg - 3 x 3

Supported DB RDLs
+ 2 x 15 DBs - 1 x 10
+ 2 x 17.5kg DBs - 3 x 8

DB sit ups
+ 2 x 10kg DBs - 4 x 12

Pull ups (various grips)
BW - 5.5.5.5.5,6,8,8,7

Alternating Incline DB Press
15 - 2 x 8
27.5kg DBs - 5 x 5

Ab roll outs
5 x 10
Getting easier

DB shrugs
40kg - 3 x 15*

Stretching
Foam rolling

One of those just get through it sessions.
Wasn't good, wasn't bad. Just meh

Inspector Coptoor · 18-02-2011 07:15PM

Conditioning session 18/2/11

Little bit of training in school today.

15' Work Block
Squats with 30kg BB - 8
DB Press - 18kg DB- 5 per side
Sit ups - 10
10 rounds*

15' Work Block
Reverse Lunges with 15kg plate - 5 per side
Push ups - 10
Unsupported DB Rows - 26kg DB - 5 per side
11 rounds*

Stretching*

Sangre · 19-02-2011 04:22PM

Liam Henners257 wrote: »

Goal is 90kg by july 24th and then find a weight that I can stay at comfortably. I'm thinking in the 93kg -95kg range

Fair play. If you got to 90kg by 24 July it would be a great birthday present for myself. :pac::pac:

Inspector Coptoor · 19-02-2011 06:10PM

Sangre wrote: »

Fair play. If you got to 90kg by 24 July it would be a great birthday present for myself. :pac::pac:

???

JJayoo · 19-02-2011 07:56PM

I think hes going to rape you on his bday

Sangre · 20-02-2011 07:21PM

Nail. Head.

the drifter · 20-02-2011 07:41PM

i warned you this jakt crap attracted the ghey...

itsallaboutheL · 20-02-2011 09:04PM

Sangre wrote: »

Nail. Head.

You're doing it wrong.

Push, Pull, Squat

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