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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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itsallaboutheL

Liam Henners257 wrote: »

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.

I gave my blessing earlier.

Hot Hawt Wimmenz = Win

Dunno how you got the bird to let you go though!

Hanley

I'm really not surprised...

Inspector Coptoor

itsallaboutheL wrote: »

I gave my blessing earlier.

Hot Hawt Wimmenz = Win

Dunno how you got the bird to let you go though!

She came with me for a few classes back in November.
She couldnt handle the heat so she didnt want to go again.
Plus, she's in England this week, and I hate being in the apt on my own, so I trained for 4 hours 45 mins today.............

the drifter

I had a reply written but I deleted it...its just not fun anymore...

Inspector Coptoor

I saw the reply.

Id love to see you in one of them classes for 90 mins.

Inspector Coptoor

9/3/11

Conditioning

IP Warm Up x 2

10' Con Block
Prowler suicides*
Prowler*+ 40kg
10 in 9.36

15' work block 1
Potato sack squats w 40kg KB - 10
T push ups - 10
Upright rows with 24kg KB - 10
8 rounds - tough auld block that one*

10' con block
Prowler suicides*
Prowler + 50kg
10 in 9.40

15' work block 2
KB swings with 24kg KB - 10
KB Press with 16kg KB - 5 per side
Farmers walk with 2 x 40kg KBs - 20metres
10 rounds

Stretching

Foam rolling

Out the gap

Inspector Coptoor

10/3/11

IP Warm up
2 x 10 per exercise

Strength 2

Deadlifts
70kg - 2 x 5
100kg - 2 x 5

120kg - 2 x 3
140kg - 2 x 3
150kg - 3
160kg -3
175jg - 4 x 1

Reverse Hypers
40kg - 3 x 12

Alternate situps
4 x 20 with 20kg plate

DB Bench Press
22.5kgs - 2 x 8
40kgs - 2
37.5kgs - 5
35kgs - 4 x 5

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 - 3 x 10
17.5kg - 1 x 10
20kg - 1 x 10

Foam rolling
Stretching

itsallaboutheL

I really am a hateful bastard.

Liam Henners257 wrote: »

Strength 1

Front squats

85kg - 1

Guess how i worked out how much weight i could do 10x10...:pac:

Inspector Coptoor

itsallaboutheL wrote: »

I really am a hateful bastard.

you're not the worst.

itsallaboutheL wrote: »

Guess how i worked out how much weight i could do 10x10...

you missed this...............

Liam Henners257 wrote: »

11/2/11

Strength 1

Trained at home in Ros today
Strength 1
Front squats

90kg - 1

Inspector Coptoor

Rep session

IP warm up x 2

DB SLDL (per leg)
17.5kg DB - 2 x 12
22.5kg DB - 8
25kg DB - 8
27.5kg DB - 8
30kg DB - 2 x 8

Ab roll outs
4 x 12

BW pull ups
8.5.5.5.5.5.5

Push ups
5 sets of 50% of max (52)
26
14 + 9+ 3
19*+ 7
24*+ 2
13*+ 6*+ 4*+ 3

Bent over DB raises
7.5kg DBs - 2 x 12
10kg DBs - 5 x 10

Hanging leg raises
3 x 8

Ab pull downs
Green band
4 x 15

Curls
30kg - 2 x 12
35kg - 3 x 12

stretching

Foam rolling

Inspector Coptoor

Did some training earlier on as well.

1 x 10 minute carrying block

1 x 15 minute conditioning block
10 reverse lunges
10 push ups
10 upright rows

Did about 20 pull ups and lots of stretching

Inspector Coptoor

12/3/11

IP warm up x 2

BB press power cleaning bar into position.
20kg - 2 x 10
40kg - 2 x 8
50kg - 6
60kg - 3*+ 2 push press
60kg - 2*+ 3 push press
70kg - 4 split jerks
70kg - 3 split jerks
40kg - 2 x 10

Lateral raises
3 x 15

Front raises
3 x 15

Alternate plate sit ups
3 x 20

DB Bench Press
20kg DBs - 2 x 8
32kg DBs - 3 x 8

Ab Roll outs
3 x 12

Single Arm DB Press
22kg DB - 3 x 8

Alternating DB Hammer curls
22kg DBs - 3 x 10

Stretching

itsallaboutheL

Gis a look at your split jerk donkey.

Inspector Coptoor

itsallaboutheL wrote: »

Gis a look at your split jerk donkey.

I'd rather not.
I was only fluting around in the gym.
It's probably toxic looking & it was only 70kg

Inspector Coptoor

14/3/11

Strength 1

Front Squats (ATG)
20kg - 2 x 5
40kg - 5*
50kg - 5
60kg - 5 x 5

Supported DB RDLs
+ 2 x 18kg DBs - 4 x 8 per leg

DB sit ups
+ 2 x 10kg DBs - 5 x 10

Pull ups*
BW *- 5 x 10

Alternating Incline DB Press
16kg DBs - 2 x 8
30kg DBs - 5 x 6

Ab roll outs
5 x 10

Shrugs
30kg DBs - 4 x 20

Inspector Coptoor

90 mins bikram yoga.
Good class. Slightly better than last week.
One or two postures I don't think I'll ever get. 1 or two I'm very good at.
Hawt wimmenz population increased tonight.

Inspector Coptoor

15 min work block
10 reverse lunges + 15kg
10 push ups
DB Press - 22kg - 5 left and 5 right
10 rounds

10 min carry block

few pull ups
lots of shoulder stretching.

very busy today/tonight
not enough training done

Inspector Coptoor

Did some deadlifting yesterday.

60kg - 2 x 5
80kg - 2 x 5
100kg - 5
120kg - 3
140kg - 3
150kg - 3
160kg - 4 x 3

Inspector Coptoor

18/3/11

IP Warm up
2 x 10 per exercise

15' work block
5 chin ups
10 reverse lunges*+ 15kg
10 push ups
10 rounds

10' carry block

Strength 2
Finishing off from Wednesday*

Single leg split squats (no reverse hyper)
BW*+ 2 x 14kg DBs - 4 x 8 per leg

Alternate situps
4 x 20 with 20kg plate

DB Bench Press
20kgs - 2 x 8
30kgs - 5 x 8

Inverted *Rows*
5 x 15

DB Side bends*
4 x 10 per side with 30kg DB

Strict Single Arm BB Javelin Press (per side)
20kg - 3 x 5
25kg - 3 x 5

Then out to IP for more conditioning
Jumped in with a GAA team and did what they were doing.

5 min block on prowler*+ 80kg
Got 6-7 trips each time
2 min rest

5 min block of:
10 push ups
10 potato sack squats with 32kg KB
5 KB rows per side with 24kg KB
5 KB presses per side with 16kg KB
Got 3-4 rounds in per 5 mins
2 mins rest
Repeat above x 4
Really enjoyed this

Loads of Foam rolling &*Stretching

Weight was 98.6kg this evening.

Yoga tomorrow at 10.30, then out to IP and do some front squatting

Inspector Coptoor

19/3/11

90 mins bikram yoga

Out to IP
Some bird dogs & fire hydrants

Front squats
20kg - 2 x 5
40kg - 5
50kg - 5
60kg - 2 x 5
63kg - 5
65kg - 5
68kg - 2 x 5

Single Leg Supported RDL
2 x 22.5kg DBs - 4 x 8 per leg

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

Wide, neutral grip pull ups
Grey band - 6 x 12

Alternating Incline DB Press
22.5kg DBs - 6 x 8 per side

KB shrugs
2 x 24kg KBs - 5 x 15

Didn't do Ab Roll outs

Weight - 97.8kg

Good session. Happy with the weeks training

Inspector Coptoor

small bit of back work today

Lat Pull down
40kg - 15
50kg - 15
60kg - 15
70kg - 12
80kg - 8
55kg - 3 x 12

Wide grip bodyweight pull ups
6 sets of 3

will be going to yoga for 90 minutes later

Inspector Coptoor

22/3/11

IP warn up x 2

Deadlifts
60kg - 2 x 5
80kg - 2 x 5
100kg - 5
120kg - 5
140kg - 3
160kg - 3
180kg - 3 x 1

Reverse hypers
40kg - 4 x 15

Alternate plate sit ups
20kg plate - 4 x 30

BB benching
20kg - 10
40kg - 10
60kg - 8
80kg - 5

Wanted 90kg for 5 x 5
90kg - 4 x 5
90kg -1 x 4 just wasn't there.*
Big improvement on 5 x 3 though

45 degree side bends
4 x 15/15

Inverted ring rows
5 x 12
Mixture of feet elevated and not so elevated

Flat DB flies*
7.5kg DBs - 5 x 10

Strict DB Press
12.5kg - 2 x 10
15kg - 2 x 10
20kg - 1 x 10

Curls
30kg - 3 x 10

Stretching
Foam rolling
Destroying myself with a cricket ball

Inspector Coptoor

23/3/11

Knee rehab & prehab with bands
Shoulder stretching

Conditioning session

Warm up
2 rounds of:
Face pulls x 10
Lunges with twist x 10
Groin rotations x 10
High kicks x 10
Bird dogs x 10
Fire hydrants x 10

10' con block (Carries)
2 x 30kg DB carries - 25m
15m jog
2 z 26kg DB carries - 25m
15m jog
Repeat til timer went off

15' work block
Rounds of:
BB DL - 85kg x 5
Band resisted push ups x 5
Strict DB press - 14kg x 5 per side
11 rounds

10' core block
2 rounds of the following (30s on/30s off)
Side bends on right side with 30kg DB
Side bends on left side with 30kg DB
Hanging knee raises
Plank
Crunches

15' work block
BB curls - 20kg x 8
Front squats - 20kg x 8
DB floor Press - 2 x 16kg DBs - 8
11 rounds

Stretching

Something I came up with trying to stick as close as possible to IP type workout
Good session

the drifter

Should i replace Strong(er) with Weak(er) in your log title?

Da Za

the drifter wrote: »

Should i replace Strong(er) with Weak(er) in your log title?

You should replace the drifter with the goon......

the drifter

Da Za wrote: »

You should replace the drifter with the goon......

does anyone know what he is on about?

Inspector Coptoor

Drifter - I don't give a **** tbh.
Change it to Lama's Lifting Log.

Nice one Da Za.

He means you need to possibly consider changing the record drifter. Do it in accompaniment to your efforts at reducing the anger.

itsallaboutheL

the drifter wrote: »

does anyone know what he is on about?

something to do with eating i imagine.

COH

I don't want to wait
For our lives to be over
I want to know right know
What will it be
I don't want to wait
For our lives to be over
Will it be yes or will it be
Sorry

Da Za

itsallaboutheL wrote: »

something to do with eating i imagine.

Nope, him being a goon!!!