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Push, Pull, Squat

Inspector Coptoor

can;t seem to log on to teamtest for some reason so gonna log my workout here

Smolov Week 2 Day 3

Bench
20kg - 20
40kg - 10
60kg - 8
80kg - 5

work sets
90kg - 8 x 4

Deadlift
60kg - 8
90kg - 8
130kg - 6

work sets
157.5kg - 8 x 4

Conditioning work
9 x 1 min skipping

3 Rounds of
Purple band good mornings x 10
red band pull aparts x 10
1 min skipping
hanging leg raises x 10

Comments:
today wasd a lot easier than wednesday
tomorrow is gonna be tough

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gymfreak

itsallaboutheL wrote: »

You're doing it wrong.

I'm actually catching on..got that straight away:D

itsallaboutheL

gymfreak wrote: »

I'm actually catching on..got that straight away:D

You need to stop talking to me!

Inspector Coptoor

Ye all need to stop talking pure ring on my log!

Ankle ligament damage means No training for ~10 days.

itsallaboutheL

Liam Henners257 wrote: »

Ye all need to stop talking pure ring on my log!

Ankle ligament damage means No training for ~10 days.

Sorry to hear that, sucks big style.

If it makes you feel better, there's a guy in my gym front squatting more than you with a towel wrapped around the bar :pac:

Will Heffernan

Time to get your bench on.

the drifter

Will Heffernan wrote: »

Time to get your bench on.

i find it very disturbing that I was just about to say the same thing...

Inspector Coptoor

yeah, that'll be the plan i guess.
benching, rolling tricep extensions, db power cleans, anything upperbody focussed i can do on a bench.

i couldnt go 10 days without training.

Inspector Coptoor

Got blood work taken today and had an ECG done.

Resting Heart Rate - 48 bpm
Blood Pressure - 116/73.

ECG - slow, regular rhythm.
Happy days.

Inspector Coptoor

Training today was limited due to my sprained ankle but it was fun.
Chest, Gunz n Abs

Hypertrophy session

Benching (feet off the bench)
20kg - 2 x 10
40kg - 2 x 10
60kg - 2 x 8
80kg - 5
90kg - 2 x 3

Drop sets
70kg - 10, 8, 8
Drop
50kg - 11, 10, 9
Drop
30kg - 12, 11, 12

Flat Bench
50kg - 5 x 10
S/s with
Preacher curls
20kg - 5 x 10

Inc DB Bench
16s- 1 x 12
22s - 3 x 10
S/s with
DB Hammer curls
12kg DBs - 4 x 10

Lat pull downs
35kg - 15
50kg - 12
60kg- 10
70kg - 10
80kg - 8 (30s negative on last rep)
S/s with
Machine fly
40kg - 20
60kg - 12
70kg - 12
80kg - 8
90kg - 6 + drop to 35kg - 10

Seated DB Power Cleans
12kg DBs - 3 x 12
S/s with
Rolling DB Triceps Extensions
12kg DBs - 3 x 12

Machine Abs
55kg - 20
65kg - 3 x 12

Inspector Coptoor

Shoulders

Warm up
Dislocates, pull aparts, RC stuff and some scap work

Machine shoulder Press
15kg - 20
25kg - 15
35kg - 10
45kg - 8
55kg - 6 + drop to 15kg - 12

DB Shoulder Press
12kg DBs - 3 x 10
14kg DBs - 2 x 10

Seated Front raises
4kg DBs - 10
6kg DBs - 10
8kg DBs - 10
10kg DBs - 10

Seated Lateral raises
4kg DBs - 10
6kg DBs - 10
8kg DBs - 10
10kg DBs - 10

Strict Single Arm DB Press
22kg - 3 x 5 per side

Arnold Press
10kg DBs - 3 x 12

Machine abs
55kg - 3 x 20

Lots of shoulder stretching

10 lengths of the pool
Some ankle rehab

10 mins steam room
5 mins sauna

Inspector Coptoor

session number 2 of the day

Gunz

BB curls with Fat Gripz
25kg - 2 x 12
27.5kg - 3 x 12
30kg - 5 x 12

Supersetted with

Skullcrushers with EZ curl bar
30kg - 2 x 12
32.5kg - 3 x 12
35kg - 5 x 12

Inspector Coptoor

More fluting around in the gym today.

Tested COH in pull ups, push ups, inverted rows, watched him TBDL and tested his spider.

Then warmed up for about an hour doing pull aparts, dislocates and other random stuff.

Got my bf done with the calipers
BW - 97.8kg
total mms - 122mm.
up 8mm at a lower weight.
I have lost about 1.6kg of muscle, not good.

Did some benching
20kg - 2 x 10
40kg - 2 x 10
50kg - 10
60kg - 10
70kg - 10

80kg - 5 x 5

Face pulls with red band
5 x 15

BB rows
40kg - 5 x 15

Speed bench
55kg - 8 x 3

Ab rollouts
2 x 12
3 x 10

Seated KB Shrugs
32kg KBs - 5 x 15

Pulldown Abs with green band
3 x 15

Seated EZ curl bar curls
30kg - 3 x 20

Inspector Coptoor

25/02/11
Back to regular training today albeit with lower weights and an air of caution

IP Warm up
3 x 10 per exercises

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

120kg -2 x 3
140kg - 2 x 3
160kg - 3

in between DL sets I did ankle rehab against a band.
did the following
4 x 10 seconds inversion
4 x 10 seconds eversion
4 x 10 seconds plantar felxion
4 x 10 seconds dorsal flexion
and I'd say I did all that 6/7 times

Reverse Hypers
40kg - 4 x 10

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
15kgs - 8
22.5kgs - 8
27.5kgs - 5
30kgs - 2 x 5
32.5kgs - 3 x 5

Inverted Ring Rows
5 x 12
Did these on one foot with injured foot elevated in the air.

Side bends on 45 degree back extension
3 x 15 per side

Strict Single Arm DB Press (per side)
15kg - 10
17.5kg - 4 x 10

wobble board with 2 feet on wobble board
6 x 1 min

weight - 97.5kg

Inspector Coptoor

26/2/11
Strength session

Warm up
2 rounds of 10

Strength 1
Front squats
20kg - 2
Wasn't happening so left it

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 on left leg
+ 2 x 5kg DBs - 4 x 8 on right leg

DB sit ups
+ 2 x 8kg *KBs - 3 x 15

Pull ups ( strict)*
BLue band - 2 x 10
BW - 5 x 5

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 5 x 8

Ab roll outs
3 x 12

KB shrugs
32kg KBs - 5 x 15

Curls - 30kg - 6 x 12

Wobble board - 5 x 1 min

Stretching

Inspector Coptoor

28/2/11

IP Warm up
2 x 10 per exercises

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

120kg -3
140kg - 3
150kg - 3
160kg - 3
170kg - 3 x 2

Reverse Hypers
40kg - 4 x 12

Alternate situps
3 x 20 with 20kg plate

DB Bench Press
15khs- 2 x 8
25kgs - 2 x 5
37.5kgs - 5
35kgs - 4 x 5

Inverted Ring Rows
5 x 12

Side bends on 45 degree back extension
4 x 15 per side

Strict Single Arm DB Press (per side)
12.5kg - 10
15kg - 10
17.5kg - 10
22.5kg - 2 x 10 on right arm*+ 2 x7 on left arm

Foam rolling
Stretching

fullback4glin

Liam Henners257 wrote: »

26/2/11
Strength session

Warm up
2 rounds of 10

Strength 1
Front squats
20kg - 2
Wasn't happening so left it

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 on left leg
+ 2 x 5kg DBs - 4 x 8 on right leg

DB sit ups
+ 2 x 8kg *KBs - 3 x 15

Pull ups ( strict)*
BLue band - 2 x 10
BW - 5 x 5

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 5 x 8

Ab roll outs
3 x 12

KB shrugs
32kg KBs - 5 x 15

Curls - 30kg - 6 x 12

Wobble board - 5 x 1 min

Stretching

KB Sit Ups- what're they like? why didn't you use DBs?

Inspector Coptoor

fullback4glin wrote: »

KB Sit Ups- what're they like? why didn't you use DBs?

The 8kg KBs were right there and I was too lazy to go in and get DBs.

Inspector Coptoor

1/3/11
Strength session

Warm up
2 rounds of 10

Strength 1
Benching instead of front squats
20kg - 2 x 10
40kg - 2 x 10
60kg - 10
70kg - 10
80kg - 5

90kg - 2 x 3
92kg - 3
94kg - 2, failed third rep

Supported DB RDLs
+ 2 x 12.5 DBs - 1 x 8
+ 2 x 17.5kg DBs - 1 x 8
+ 2 x 22.5kg DBs - 2 *x 8

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

Pull ups (mixture of kipped & strict)
BW - 10,5,8,8,7,6

Alternating Incline DB Press
15kg *DBs - 2 x 10
22.5 kg DBs - 8
25kg DBs - 8
27.5kg DBs -8
30kg DBs -8
32.5kg DBs - 5

Ab roll outs
4 x 10

Shrugs
32kg KBs - 1 x 15
Straps on
50kg DBs - 5 x 15

Wobble board - 3 x 1 min

Stretching

Benching is improving a small bit I guess.
pull ups were fine
Increased the weight on the incline db benching. Some difference between 30s and 32.5s
I can feel my traps from the shrugs already.
Doms city tomorrow no doubt.
Useful session.

Inspector Coptoor

Traps are DOMMED to bejaysis.
Right glute is very sore.
ankle still hasnt healed fully.

Rest days are awesome.

Inspector Coptoor

3/3/11

Conditioning

IP warm up x 2

10' block
10 KB swings with 16kg KB
5 snatches per side 16kg KB
Continuous with no rest
Dunno how many rounds and I switched to alternating one armed swings after first two rounds coz swings with the 16kg KB were too easy.

10' block
Running on the mats up stairs
90 secs on 30 secs off
5 rounds

15' block
5 BW pull ups
10 X 16kg KB Floor Press
10 sit ups
10 rounds

15' block
45kg Swiss Bar Bench - 8
Step ups onto box holding 2 x 10kg plates - 10
BB rows with 50kg - 8
10 rounds

10' block
Prowler*+ 100kg
12 pushes
Started off nice n slow to see how ankle would react and slowly increased the pace.
Will add 10kg next time

Wobble board - 3 x 1 min

Stretching
Foam rolling.
Good session, worked hard.*

Back to 97.3kg

Inspector Coptoor

6/3/11

IP Warm up
2 x 10 per exercises

Bastardized Strength 2
Was out last night and knew I wouldn't be able to rep around the 170 mark in the DL so just got through a lot of volume and drilled my technique in bench and DL

Benching
20kg - 3 x 10
40kg - 3 x 10
60kg - 2 x 10
80kg - 7 x 5

Deadlifts
70kg - 2 x 5
90kg - 2 x 5

120kg - 10 x 3

Reverse Hypers
40kg - 4 x 12

Alternate situps
4 x 20 with 20kg plate

Lying Hamtring Curl
Red band - 3 x 20
Blue band - 3 x 20

DB Bench Press
22.5kgs - 2 x 8
32.5kgs - 5 x 5
Supersetted with
DB Flies
7.5kgs - 2 x 10
12.5kgs - 5 x 10

Inverted Ring Rows (feet on bench)
5 x 12

Side bends on 45 degree back extension
4 x 15 per side

Strict Single Arm DB Press (per side)
15kg - 5 x 10

EZ curl bar with Fat Gripz
30kg - 5 x 10
Supersetted with
Skullcrushers
30kg - 5 x 10

10' Prowler block
80kg - 14 pushes (very handy but ankle still feeling dodge)

Foam rolling
Stretching

Inspector Coptoor

7/3/11

IP warm up x 2

Conditioning.

1st con block
Spider*
6 x 130m
46-50s on/off

15' Work block 1
Step ups - BW*+ 20kg - 5 per side
Dips - 5
Inverted Rows -10
10 rounds

1st con block
Spider*
6 x 130m
46-50s on/off

15' work block 2
DB snatch - 5 per side
Caterpillar walk - 2 lengths
KB potato sack squats - 40kg KB - 10
7 rounds

10' prowler block with Karla
Prowler*+ 80kg - 13 pushes each

Stretching
Foam rolling

97.5kg - nice weight on a Monday.*

COH

You were actually updating your log as you drove home! lol.. I was wondering why you were seemingly writing the longest text message of all time sitting at the lights

Da Za

COH wrote: »

You were actually updating your log as you drove home! lol.. I was wondering why you were seemingly writing the longest text message of all time sitting at the lights

WTF!!!!!!! oh Lama

Inspector Coptoor

I was only writing it at red lights Da Za!

Just used a shake recipe from T Nation.
1L pouring yoghurt,
2 scoops of pro matrix
1 apple
1 banana
3 tbsps peanut butter.
hmmmm, awesome.

Inspector Coptoor

Got my bloods back today.
Everything was as it should be.
Cholesterol was 4.2.

Checked my calorie intake today on Fit Day.

2900 cals
144g Fat
124g carbs
276g protein.

Happy with that.

Inspector Coptoor

8/3/11

IP Warm up
2 rounds of 10

Strength 1

Front Squats (ATG)
20kg - 2 x 5
40kg - 5
45kg - 5
50kg - 5
55kg - 5 x 5
(just getting back into these after the ankle injury, ankle felt pretty good)

Benching (threw in some more BB benching in between FS sets)
20kg - 2 x 10
40kg - 2 x 10
60kg - 8
80kg - 5

90kg - 5 x 3

Supported DB RDLs
+ 2 x 17.5kg DBs - 4 x 8 per leg

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

Pull ups
Grey Band (strict with super wide grip - 4 x 12)
BW (crossfit style) - 2 x 8

Alternating Incline DB Press
17.5kg DBs - 2 x 8

27.5kg DBs - 5 x 5
supersetted with
Incline DB flies
Various weights - 7 x 10

Ab roll outs
5 x 10

Shrugs
24kg KBs - 1 x 20
Straps on
50kg DBs - 4 x 15

Curls with EZ curl bar
30kg - 4 x 10

10' prowler block
Prowler plus 110kg - 12 trips in 10 mins going every 50 seconds.
was quite tough actually

Foam Rolling

Stretching

Will Heffernan

Liam Henners257 wrote: »

10' prowler block
Prowler plus 110kg - 12 trips in 10 mins going every 50 seconds.
was quite tough actually

I bet it was...that extra 10kg makes all the difference.

Inspector Coptoor

Will Heffernan wrote: »

I bet it was...that extra 10kg make all the difference.

Ill just have to get on with it and go from low conditioning into medium conditioning and then try to push into a higher level in a few weeks.
Ill do 120kg for 12 in 10 next time at the end of a strength session.

Gonna give the suicides a blast tomorrow for the two con blocks.

Inspector Coptoor

sheepish look around....................

expecting abuse from the Irish version of the swole patrol................

Bikram Yoga Class.

90 mins doing various postures in 38 degree Celsius heat.
Forgot how much I enjoy this.