Push, Pull, Squat

Inspector Coptoor · 07-06-2011 07:29PM

COH wrote: »

Hypertrophy session? Forearms!!?? Seriously? What the **** is going on with your training!!!

I'm enjoying it, that's what.

Inspector Coptoor · 07-06-2011 07:30PM

Warm up - 2 x 10
BW squats
BW lunges
Bird dogs
Face pulls
Band pull aparts
Clams

Squats high bar & ass to grass
20kg - 2 x 5
40kg - 2 x 5
60kg - 2 x 5
80kg - 5
100kg - 3
110kg - 2
120kg - 1
130kg - 1
70kg - 5 x 8

Pull ups
+ 10kg - 5
5, 5 dead stop reps*

Chin ups
2 x 8*+ 15s negative on last rep

Bench*
20kg - 2 x 10
40kg - 2 x 10
60kg - 5
80kg - 5
90kg - 5
Wrist started to hurt so left it

Powerclean & split jerk
60kg - 10 x 1

Hanging leg raises
3 x 8
Dragon flags
3 x 8

Russian twists
3 x 20

Did some yoga balancing positions
Stretching

G86 · 07-06-2011 07:40PM

Liam Henners257 wrote: »

Dragon flags
3 x 8

//goes to youtube...

...... time passing....

These?

https://www.youtube.com/watch?v=njKXkuhY7_0

COH · 07-06-2011 08:14PM

Liam Henners257 wrote: »

I'm enjoying it, that's what.

Ouch!

Anyway for arguments sake were you not enjoying training when you were getting stronger and consistantly leaner following Will's programming? I'm only saying this because it was (from what I can tell from your log here and on TT) the most successful period of your training so far by a country mile. I don't understand why you wouldn't stick at it, if you have the time to train every day you could quite easily just add the rep sessions in and train 6 days a week.

Inspector Coptoor · 07-06-2011 08:14PM

yeah, that's them

Inspector Coptoor · 07-06-2011 08:21PM

COH wrote: »

Ouch!

Anyway for arguments sake were you not enjoying training when you were getting stronger and consistantly leaner following Will's programming? I'm only saying this because it was (from what I can tell from your log here and on TT) the most successful period of your training so far by a country mile. I don't understand why you wouldn't stick at it, if you have the time to train every day you could quite easily just add the rep sessions in and train 6 days a week.

Id agree with you there but the thing is, if you look at what Ive been doing lately, it's not all that different from what I was doing in IP.

My warm ups are variations and amalgamations of all the IP warm ups.

Im squatting, deadlifting, benching, pressing, doing single leg work, lateral core, rotational core etc during strength workouts and Im still doing con blocks and work blocks in con sessions.

I put on a couple of kgs recently but thats cause I was busy with school and couldn't train as much as I wanted too and didn't do that much conditioning.

I'm on summer holidays now and Ill be getting as much training in as possible.
I have new toys to play with in Ironside every now and again, I want to practice my olympic lifts a bit over the summer cause Im gonna be coaching those lifts in September and I can see how some people might think my training looks a little unstructured but tbh, I dont care cause Im still doing the important stuff, or at least what I consider to be important, and Im having fun too.

COH · 07-06-2011 08:31PM

Liam Henners257 wrote: »

Id agree with you there but the thing is, if you look at what Ive been doing lately, it's not all that different from what I was doing in IP..

Well test isn't all that different from oestrogen but the end product can be pretty different.

My warm ups are variations and amalgamations of all the IP warm ups.

Warming up is warming up I wasn't really talking about that at all.

Im squatting, deadlifting, benching, pressing, doing single leg work, lateral core, rotational core etc during strength workouts and Im still doing con blocks and work blocks in con sessions.

Why are you doing it differently then?

I put on a couple of kgs recently but thats cause I was busy with school and couldn't train as much as I wanted too and didn't do that much conditioning.

I still think you're pretty

I'm on summer holidays now and Ill be getting as much training in as possible while.

Lets use a metaphor, since teachers love that stuff. Assume training is sh*t... you can sh*t every day, thats fine, but if you decide all of a sudden to sh*t twice a day all you're left with is twice as much sh*t. More isnt necessarily better. I assume I get an A+

I have new toys to play with in Ironside every now and again, I want to practice my olympic lifts a bit over the summer cause Im gonna be coaching those lifts in September and I can see how some people might think my training looks a little unstructured but tbh, I dont care cause Im still doing the important stuff, or at least what I consider to be important, and Im having fun too

Justify it to yourself all you want, its your training and I hope it goes well, but in a few months time when there's been lots of training and f*ck all actual progress we can discuss it again.

xxx

Inspector Coptoor · 07-06-2011 08:34PM

|I hope you like humble pie cause you're gonna end up eating a lot of it

COH · 07-06-2011 08:37PM

Liam Henners257 wrote: »

|I hope you like humble pie cause you're gonna end up eating a lot of it

You know I like any form of cake

Inspector Coptoor · 08-06-2011 06:02PM

Warm up 2 x 10
Bw squats
Bw lunges
Bird dogs
Shoulder dislocates
Band pull aparts
Clams

15' Work block*
26kg goblet squats x 5
2 x 22kg DB floor press *x 8
16kg DB standing press x 5 per side
10 rounds

10' rowing block
30s on 30s off
1673m

15' work block
Reverse lunges*+ 15kg plate x 5 per side
Unsupported DB row @ 34kg x 8 per side*
12 sit ups
10 rounds

10' rowing block
30s on 30s off
1682m

Tough session.*

Inspector Coptoor · 11-06-2011 04:49PM

Warm up - 2 x 10
Bw squats
Bw lunges
Shoulder dislocates
Band pullaparts
Birddogs
Clams

Pull ups
+5kg
5,5,5,5

Curls @ 30kg
10,10,10,10

Rolling DB Tri Ext
12kg DBs - 10,10,10,10

Conditioning

Sled drags
Sled*+ 20kg - 150m downhill & 150m uphill
16kg KB press - 5 per side
20kg KB swings - 10
Did 4 rounds of these taking enough rest til I felt able to go again

Sled pull
Sled + 20kg - 150m downhill & 150m uphill
20kg KB press - 10 per side
20kg KB swings -20
Just did this the once
Was absolutely horrendous pulling the sled with a paltry 20kg on it up that feckin hill.*

10' block
5 x 17 inch box jumps
10 x 20kg KB swings
13 rounds

Swiss ball plate sit ups
+ 10kg - 3 x 20

Swiss ball plate rotations left to right
+ 10kg - 3 x 20

Barry.Oglesby · 12-06-2011 08:46AM

Just thought I'd chime in.

In your conditioning work blocks you've got a strange mix of exercises. Think less "what can I fling in here that will be hard" and more "what template should I follow". If you're looking for a systematic conditioning effect you should have a push, a pull, and a lower body dominant exercise.

Yes your training looks mental. Mental. But I'm sure you have a plan...

Inspector Coptoor · 12-06-2011 10:03AM

Input appreciated Barry.
Yes, I have a plan.
You stick to the bjj

itsallaboutheL · 12-06-2011 11:42AM

lol

the drifter · 12-06-2011 11:50AM

I have a question..no i haven't developed actual feelings and/or give a crap about your training..its your training...

but why don't you roll any more?

Barry.Oglesby · 12-06-2011 12:12PM

Liam Henners257 wrote: »

Input appreciated Barry.
Yes, I have a plan.
You stick to the bjj

Oh okay, I get it. I'll stick to the BJJ and you stick to the... eh... em...

I'm sure my advice was ****, what would I know?

Da Za · 12-06-2011 12:23PM

Lama,

I know your just having fun with your training atm and you want to get accustomed to various exercises for various reasons which I know.

But why not have a structered plan while having fun. Improving at the specific exercises will make it more fun. You'll be in a better position to showcase them.

You need a plan and goals to get from A to B.

I personally can't train without a plan, I wouldn't have fun..........everything has to be quantifiable and accountable!!!

You know what I'm saying and I know you're just having fun atm!!

Inspector Coptoor · 12-06-2011 07:35PM

Barry.Oglesby wrote: »

Oh okay, I get it. I'll stick to the BJJ and you stick to the... eh... em...

I'm sure my advice was ****, what would I know?

I'm pretty sure I was still drunk from last night when I wrote that this morning & looking at it now, I have no clue what the last line was meant to mean so apologies for any offense Barry.

I do take your point on the work blocks and the last couple have been like that, ie squat variation, db press, db row sort of thing. I'll structure them better with that in mind in the future..

the drifter wrote: »

I have a question..no i haven't developed actual feelings and/or give a crap about your training..its your training...

but why don't you roll any more?

I don't have anywhere to do it anymore and I find it very very tough on the body, esp my dodgy right knee & ankle.

the drifter · 12-06-2011 09:41PM

Liam Henners257 wrote: »

I don't have anywhere to do it anymore and I find it very very tough on the body, esp my dodgy right knee & ankle.

Fair nuff

Inspector Coptoor · 13-06-2011 07:31AM

Monday morning swim

24 lengths - 700m Made up of:
1 length front crawl as fast as I could
1 length breaststroke nice and handy
60 seconds recovery
X 12

Inspector Coptoor · 13-06-2011 07:05PM

Strength workout IP 15

Warm up
2 x 10

Box squats
20kg - 10
60kg - 2 x 8
80kg - 5
100kg - 5 x 3

GHR
5 x 10

pull downs (wasn't sure what todo here & had no bands so did full stack ab pull downs)
3 x 12

Chins
BW - 2 x 8
+10kg - 3,3,3,2
+ 5kg - 3

DB floor press with a pause at bottom
22kg DBs - 2 x 8
28kg DBs - 2 x 8
32kg DBs - 3 x 8

DB side arches
32kg DB - 12,12,15 per side

OH plate extensions
20kg plate - 100 reps broken up into sets of 20,15,15,15,15,12,8

Inspector Coptoor · 14-06-2011 07:47PM

Conditioning (of sorts) this evening

Went running in lough key forest park.

1 mile walk to start of circuit

3 x 1 mike runs at ~75-80% pace
3 mins recovery

1 x 1/2 mile run with 2 min recovery

1 x 100m hill sprint
60 seconds recovery

1 x ~70m hill sprint

1 mile walk back to car.

Surprised I was able to keep up the pace on those runs.
Dipped a bit in the middle but finished strongly.

Swim in the morning and S2 from IP 15 in the evening then

Inspector Coptoor · 14-06-2011 07:47PM

Conditioning (of sorts) this evening

Went running in lough key forest park.

1 mile walk to start of circuit

3 x 1 mile runs at ~75-80% pace
3 mins recovery

1 x 1/2 mile run with 2 min recovery

1 x 100m hill sprint
60 seconds recovery

1 x ~70m hill sprint

1 mile walk back to car.

Surprised I was able to keep up the pace on those runs.
Dipped a bit in the middle but finished strongly.

Swim in the morning and S2 from IP 15 in the evening then

Inspector Coptoor · 15-06-2011 08:14PM

Strength 2

Warm up - 2 x 10
Sumos
Scap push ups
Over unders*
3Ls
Step overs
YTWs
Hamstring walks
Really like this warm up

Deadlifts
60kg - 2 x 5
100kg - 5
120kg - 5
140kg - 5
Added belt
160kg - 5,5,5,5,5
Bar was bent to bejaysis & kept rolling in my hands.
Happy enough. Bar prob really only weighs 17kg. Still though, 157kg's not bad weight for 5 x 5.*
Increase by 5-10kg next week.

DB step ups
new exercise to me so 1st set was BW & add weight after.
BW - 8 per leg
2 x 22kg DBs - 8,5,5,5 per leg
Very very tough

Weighted bridging
Hate this a lot
+ 20kg plate - 4 x 45 seconds*

Benching
20kg - 2 x 10
40kg - 2 x 8
60kg - 5
80kg - 5
90kg -5,5,5,5,5
Concentrated on staying tight and controlled my breathing fairly well
Rep 5 on set 4 and reps 4 & 5 were grinders on set 5.
2.5kg next week
Used the only good bar in the gym for these which weighs 19.4kg so happy with that benching

Supported DB rows
34kg DBs - 5 x 15
DBs not big enough

Weighted side bridging
+ 10kg - 3 x 30s per side
Tough. I HATE bridging ergo I need to do it more

Seated DB Hammer curls
12kg DBs - 12
Straps on
22kg DBs - 4 x 8 per arm

Stretching.

So thats my two strength sessions done for the week and it's only Wednesday. Will do some sort of conditioning tomorrow and a rep session on Friday.*

Inspector Coptoor · 15-06-2011 10:41PM

20 mins of stretching with bands, various yoga positions and rolling my glutes with that horrible cricket ball.

then some rehab/prehab work with a red mini band
face pulls - 4 x 20
band pull aparts - 4 x 20
shoulder dislocates - 4 x 10
rotator cuff work with 5kg DB - 4 x 10

Inspector Coptoor · 17-06-2011 11:21AM

Ended up taking yesterday off.
Was very sore all over.

Today
Workout 1
5.2km run in 31:34

Pretty poor time. Lower back was giving me jip the whole way through, DOMS from DLing the other day.

Heading over to Ironside now for a light rep session.

Inspector Coptoor · 17-06-2011 06:51PM

Goblet squat
20kg - 2 x 12
32.5kg - 10
37.5kg - 10
42.5kg - 19
47.5kg - 10
52.5kg - 8

Hanging keg raises
5 x 10

BB Inc press
20kg - 2 x 12
40kg - 10
50kg - 10
60kg - 10
65kg - 8
70kg - 8
75kg - 7 (pr I think)

Inv rows
BW - 5 x 10

Russian twists
20kg KB - 4 x 20
Plus
1st bit of Turkish get up (punch n crunch bit)
4 x 5 per side with 20kg KB

Lying hamstring curls with bands
5 x 12

Lying DB Tri extensions
10kg DBs - 12
12.5kg DBs - 12
15kg DBs - 12
17.5kg DBs - 12
20kg DBs - 12 (think that's the heaviest I've ever gone on these.

Foam rolling
Upper & middle back
Glutes
Hammies
Calves
Quads
IT bands

Cricket ball on glutes and calves and shins

Inspector Coptoor · 18-06-2011 01:18PM

Trained in Ironside this morning with Daz.
This was my second time doing strength 1 this week so did regular squats instead of box squats.

Strength 1

Warm up - 2 x 10
Sumos
Scap push ups
Over unders
3Ls
Step overs
YTWs
Hamstring walks

Squats
20kg - 10
60kg - 2 x 5
80kg - 5
100kg - 5 x 5

https://www.youtube.com/watch?v=lZd0ekZ0XVg

4th set
Squats still need a lot of work but arent as good morningy as they used to be

RDLs
40kg - 3 x 10
50kg - 1 x 10
60kg - 1 x 10
70kg - 1 x 10

Ab pull downs (green band)
5 x 10/10

Chins
BW - 2 x 8
+10kg - 5 x3
will increase these a little next week to 11.25kg and try to hit 5 x 3 again

DB floor press with a pause at bottom
22.5kg DBs - 2 x 8
32.5kg DBs - 5 x 8

It's all about the PAUSE!

https://www.youtube.com/watch?v=daG9VOEnErI

DB side bends
32.5kg DB - 12,12,12 per side
37.5kg DB -2 z 12 per side

OH plate extensions
20kg plate - 100 reps

some foam rolling

COH · 18-06-2011 01:52PM

Liam Henners257 wrote: »

It's all about the penis

:eek:

Hanley · 18-06-2011 01:53PM

Good work on making the video private so no one could see it.

You should try pause squats.

I had someone in a paused guard before transitioning to a paused arm bar today.

Push, Pull, Squat

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