Don't even know what to call it any more.

Inspector Coptoor · 11-06-2012 9:21pm #1

Weightlifting Training.
Phase 2 Week 4 Day 1

Trigger point release work with cricket ball

Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 1
60kg - 1
62kg - 1
64kg - 1 PR
65kg - 1 PR
66kg - 1 PR
67kg - F, F, F

Clean & Jerk (Singles)
85kg - 5 x 1

Rear foot elevated Bulgarian split squats
20, 30, 40, 50kg - 4 x 6 per leg

Step ups
40, 50, 60, 60kg - 4 x 6 per leg

Snatch pulls
60kg - 2 x 3
65kg - 2 x 3
70kg - 2 x 3

Clean pulls
90kg - 2 x 5
100kg - 2 x 3
105kg - 3
110kg - 2 x 3

Foam rolling

Inspector Coptoor · 13-06-2012 8:47pm

Weightlifting Training
Phase 2 Week 4 Day 2

Trigger point release
YTs
Shoulder dislocates

1. Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - 1
63kg - 1
65kg - F, F
60kg - 1
65kg - F
60kg - 1
63kg - 1
66kg - 1 equals PR
68kg - 1 PR
Dunno where this came from.
5kg improvement on snatch since Monday

2. Clean & Jerk
50kg - 3
60kg - 3
70kg - 3
80kg - 1
90kg - 2 x 1
95kg - F didn't get under it, pull was high enough
95kg - 1 went again straight after miss. Clean was fugly. Jerk was a slight press out in right side.
Gym PR by 4kg

3. Alternate Single Arm DB Bench Press
5 x 5 ES
30kg DBs for 3 sets
32kg DBs for 2 sets

4. Lat pull down
6 x 12

5. Curls
6 x 12

Foam rolling

GASMANN · 13-06-2012 9:31pm

Inspector Coptoor wrote: »

Weightlifting Training
Phase 2 Week 4 Day 2

Trigger point release
YTs
Shoulder dislocates

1. Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - 1
63kg - 1
65kg - F, F
60kg - 1
65kg - F
60kg - 1
63kg - 1
66kg - 1 equals PR
68kg - 1 PR
Dunno where this came from.
5kg improvement on snatch since Monday

2. Clean & Jerk
50kg - 3
60kg - 3
70kg - 3
80kg - 1
90kg - 2 x 1
95kg - F didn't get under it, pull was high enough
95kg - 1 went again straight after miss. Clean was fugly. Jerk was a slight press out in right side.
Gym PR by 4kg

3. Alternate Single Arm DB Bench Press
5 x 5 ES
30kg DBs for 3 sets
32kg DBs for 2 sets

4. Lat pull down
6 x 12

5. Curls
6 x 12

Foam rolling

id rather smash a fugly p.b than get stuck in the friend zone with a beautiful looking lift. nobody will remember what it looked like in a week, just that you got some the lift.

Paudee · 14-06-2012 1:39am

Inspector Coptoor wrote: »

5kg improvement on snatch since Monday

You're on drugs.

Inspector Coptoor · 16-06-2012 3:02pm

Didnt (couldnt) train yesterday.
was meant to have another craic at max effort snatch and go for a max effort front squat.
Gonna do it on monday instead.

Upper body warm up
1. Shoulder dislocates 3 x 10
2. DB SA internal rotations 3 x 10 e/a
3. Band pull aparts - 3 x 10

Upper body GVT style workout
1. Bench row
65kg - 10 x 10

S/s with
2. Bench press
60kg - 10 x 10

60s rest between sets

Upper body rehab

1.Face pulls
Red mini band - 15
Black monster mini - 5 x 12

2. Scarecrows - 2.5kg plate - 5 x 12 per arm

3. Triceps stretch - 3 x 30s each arm

4. L stretch against wall - 3 x 20s each arm

Lower body band stretching, foam rolling & trigger point release.

Inspector Coptoor · 17-06-2012 6:38pm

Upper body mobility session
3 rounds of

Wall Slides x 10

Band pull aparts - 15

Shoulder dislocates

Banded Triceps stretch - 20s e/s

Banded shoulder stretch - 20s e/s

Banded internal shoulder rotation - 10 e/s

YTs - 8 of each

Clams - 10 e/s

Rolling thoracic spine on PVC pipe - 30s

Lower body rehab

3 rounds of

Banded crab walks - 10 steps ew

Weighted clams (glute med) - 10 e/s with 10kg

Conditioning:
10' con block
KB swings
24kg KB - 30s on/30s off
18-20 swings per round

Waitor carries
16kg KB - 40m per arm
24kg KB - 40m per arm

Inspector Coptoor · 18-06-2012 5:07pm

Weightlifting Training.
18th June 2012

Phase 2 Week 4 Day 3

1. Snatch from the floor
40kg - 2 x 3
50kg - 2 x 3
55kg - 1
58kg - 2 x 1
61kg - 1
I was catching all of these as power snatches.
My right shoulder is sore so I left it there

2. Front Squats
20kg - 3 x 3
40kg - 2 x 3
60kg - 3
80kg - 2
90kg - 1
100kg - 1
105kg - 1
110kg - 1 equals PR
115kg - 1 PR
120kg - 1 PR
25kg on my front squat in 6 months

3. Barbell complex
2 sets
36 reps per set
6 upright rows
6 close grip snatches
6 btn strict press in squat position
6 good mornings
6 lunges e/s

loads of stretching

pretty good day.
hope the shoulder gets better by Wednesday.

Inspector Coptoor · 20-06-2012 8:05pm

Weightlifting Training.
Pre-Comp phase
7 training sessions between now & July 7th

Workout 1.

Trigger point release work

1. Snatch
40kg - 3
45kg - 2 x 1
50kg - 2 x 1
53kg - 2 x 1
55kg - 1
58kg - 1

45kg - 7 x 1
Shoulder was feeling gimpy again so didn't push it

2. Clean & Jerk (Alternate reps)
75kg - 3 x 3
80kg - 2 x 2
85kg - 2 x 1

75kg - 2 x 3

3. Front Squats
100kg - 6 x 3

4. Snatch pulls
65kg - 2 x 3
70kg - 2 x 3

5. Clean pulls
95kg - 2 x 3
103kg - 2 x 3

6. BB complex
2 rounds

Home for loads of ribs.

Inspector Coptoor · 21-06-2012 11:48am

21st June

Out to Westmanstown with a friend. Was meant to do the bootcamp.

Traffic was horrific so arrived late & just went to the gym & we did some conditioning from an ebook I picked up on Twitter.

Workout A

1A DB lunges - 2 x 10kg DBs - 8 e/s
1B mountain climbers (knee to elbow) - 10e/s
60 seconds rest
3 rounds

2A DB row - 30kg - 8 e/s
2B KB swings - 24kg KB - 20
60 seconds rest
3 rounds

3A KB RDL - 2 x 24kg KBs - 8
3B KB floor press - 2 x 24kg KBs - 20
60 seconds rest
3 rounds

*3B was meant to be push ups but shoulder is still sore

4A SA KB press - 16kg KB - 10 e/s
4B jumping jacks - 30
60 seconds rest
3 rounds

This was good.
Short, snappy & left me sweating & breathing heavy.

Few squats then

20kg - 5
40kg - 5
60kg - 5
70kg - 5
80kg - 5
90kg - 5
100kg - 5

Squatting in aasics feels weird.

gymfreak · 21-06-2012 9:25pm

Inspector Coptoor wrote: »

21st June

Out to Westmanstown with a friend. Was meant to do the bootcamp.

Traffic was horrific so arrived late & just went to the gym & we did some conditioning from an ebook I picked up on Twitter.

Workout A

1A DB lunges - 2 x 10kg DBs - 8 e/s
1B mountain climbers (knee to elbow) - 10e/s
60 seconds rest
3 rounds

2A DB row - 30kg - 8 e/s
2B KB swings - 24kg KB - 20
60 seconds rest
3 rounds

3A KB RDL - 2 x 24kg KBs - 8
3B KB floor press - 2 x 24kg KBs - 20
60 seconds rest
3 rounds

*3B was meant to be push ups but shoulder is still sore

4A SA KB press - 16kg KB - 10 e/s
4B jumping jacks - 30
60 seconds rest
3 rounds

This was good.
Short, snappy & left me sweating & breathing heavy.
.

Looks real easy with the 1min breaks. Would you bother doing it again?

Inspector Coptoor · 21-06-2012 9:52pm

That's workout A.

There's a workout B & C aswell which i try at some stage.

It wasn't that easy.
I'm not that keen on pushing the con side of things so this is just the kind of thing I want to be doing on non-WL days a couple of times per week.

I just did it as its written & I pushed the rounds when I was doing them, harder than I probably would have in a longer 15 min work block without the 60s rest.

It was interesting & short.

Wouldn't want to overtrain

gymfreak · 21-06-2012 10:01pm

Inspector Coptoor wrote: »

That's workout A.

There's a workout B & C aswell which i try at some stage.

It wasn't that easy.
I'm not that keen on pushing the con side of things so this is just the kind of thing I want to be doing on non-WL days a couple of times per week.

I just did it as its written & I pushed the rounds when I was doing them, harder than I probably would have in a longer 15 min work block without the 60s rest.

It was interesting & short.

Wouldn't want to overtrain

Was just wondering whether it was something you were trying and whether you weren't/ were interested in trying it again.

It just looked like a low level of reps at a light weight with a long rest. I'm just curious about it is all. You know me, I like my conditioning and I LOVE new things to try!

Inspector Coptoor · 21-06-2012 10:05pm

Well sure try one of the workouts with me one of the days over the summer and see what you think?

Will I email you the ebook?

For the record, 2 x 24kg KB floor press x 20 ain't that light or easy!

gymfreak · 21-06-2012 10:11pm

Inspector Coptoor wrote: »

Well sure try one of the workouts with me one of the days over the summer and see what you think?

Will I email you the ebook?

For the record, 2 x 24kg KB floor press x 20 ain't that light or easy!

Perhaps! But these were all light!:P:P:P
1A DB lunges - 2 x 10kg DBs - 8 e/s
2A DB row - 30kg - 8 e/s
2B KB swings - 24kg KB - 20
3A KB RDL - 2 x 24kg KBs - 8
4A SA KB press - 16kg KB - 10 e/s

Inspector Coptoor · 21-06-2012 10:17pm

You don't give a guy a break, do you?

You write down weights you feel are appropriate for me to do in that workout & I'll give it a lash next week

Inspector Coptoor · 22-06-2012 4:03pm

Pre comp phase

Workout 2

Trigger point release work

1. Snatch
None today. Letting shoulder get better

2. Clean & Jerk (Alternate reps)
75kg - 3 x 3
80kg - 2 x 2
85kg - 2 x 1

75kg - 2 x 3

3. Front Squats
100kg - 6 x 3
Calves started getting really tight & sore after third set.
Wayne gave me some sekrit Soviet balm that "the tigers use".
My calves look sunburnt but it worked & I got all reps

4. Snatch pulls
70kg - 2 x 3
73kg - 2 x 3

5. Clean pulls
95kg - 2 x 3
103kg - 2 x 3

6. BB complex
6 upright rows
6 close grip snatches
6 btn press in squat position
6 good mornings
6 alternate lunges off each leg
2 rounds with 25kg

Static stretching
Trigger point release

Looking forward to two days off after 3 days of heavy front squats & 1 day of back squatting since Monday.

gymfreak · 22-06-2012 8:37pm

Inspector Coptoor wrote: »

You don't give a guy a break, do you?

You write down weights you feel are appropriate for me to do in that workout & I'll give it a lash next week

Will do!!

Paudee · 22-06-2012 9:10pm

We abused the bejesus out of you in absentia today.

Just shows we care :P

Inspector Coptoor · 25-06-2012 5:00pm

Pre comp phase

Workout 3

Trigger point release work
Dislocates
Int rotations
YTs
Rolling on PVC pipe

1. Snatch
20kg - 2 x 3
30kg - 3
40kg - 2 x 3

Power snatches
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 1

50kg - 3 x 3

Shoulder still isn't right, was catching these as power snatches so I just went with it & did all power snatches,
Moved my grip in slightly & the shoulder gave out less.

2. Clean & Jerk (Alternate reps)
75kg - 3 x 3
80kg - 2 x 2
85kg - 1
87kg - 2 x 1

75kg - 2 x 3

3. Front Squats
100kg - 6 x 3

4. Snatch pulls
70kg - 2 x 3
75kg - 2 x 3

5. Clean pulls
100kg - 2 x 3
105kg - 2 x 3
110kg - 3

6. BB complex
6 upright rows
6 close grip snatches
6 btn press in squat position
6 good mornings
6 alternate lunges off each leg
3 rounds with 20, 25 & 30kg

Static stretching
Trigger point release with cricket ball
Rumble rolling

Inspector Coptoor · 27-06-2012 4:10pm

Pre comp phase

Workout 4

Trigger point release work
Dislocates
Int rotations
YTs
Rolling on PVC pipe

1. Power Snatch
20kg - 2 x 3
30kg - 3
40kg - 2 x 3
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 1
60kg - 1

50kg - 3 x 3

Full snatches
30kg - 3 x 3
Shoulder is still sore. Feck it

2. Clean & Jerk (Alternate reps)
75kg - 2 x 3
80kg - 2 x 2
85kg - 1
87kg - 2 x 1

75kg - 2 x 3

3. Snatch pulls
70kg - 2 x 3
75kg - 2 x 3

4. Clean pulls
100kg - 2 x 3
105kg - 3 x 3

5. BB complex
6 upright rows
6 close grip snatches
6 btn press in squat position
6 good mornings
6 alternate lunges off each leg
2 rounds with 20kg

felt like ****e during this session.
It was disgustingly warm & I started sweating foam rolling at the start.
Was catching the heavier cleans as power cleans, even cleans at 75 felt heavy so decided to skip the front squats today.

Got annoyed with myself for not front squatting so gave it a lash

6. Front Squats
60kg - 3
80kg - 3
100kg - 6 x 3

Sets 5 & 6 weren't pretty on the third rep but I got them all.

My calves are really sore from all the front squatting so rolled then out for ages with a cricket ball.
The right calf is tighter than the left.

Weird that I'm feeling front squats more in my calves than my quads.
My position at the bottom has improved a lot, I'm way more upright. Calves just need time to catch up I guess.

Inspector Coptoor · 27-06-2012 8:46pm

Bit more training

1A inc DB press - 32.5kg DBs - 6
1B prisoner squat jumps - 12
60 seconds rest
Repeat x 3

2A chin ups - 5
2B walking BW lunges - 15 ea/side
60 seconds rest
Repeat x 3

3A rear delt lat raises - 7.5kg - 12
3B mountain climbers - 40
60 seconds rest
Repeat x 3

4A Ab wheel roll outs - 10
4B Total body Extensions - 20
60 seconds rest
Repeat x 3

Inspector Coptoor · 29-06-2012 8:11pm

Pre comp phase

Workout 5

Testing

Weight - 104.8kg

Snatch
20kg - 3 x 3
30kg - 2 x 3
40kg - 3

Power Snatch
50kg - 2 x 3
55kg - 2
60kg - 1
63kg - 1 PR
65kg - 1 PR
67kg - F, 1 PR
68kg - F

60kg - 1
65kg - 1
68kg - F

Clean & Jerk
50kg - 3
60kg - 3
70kg - 1
75kg - 1
80kg - 1
85kg - 1
90kg - 1
94kg - 1 (eventually)
Turned into a power clean. Jerk was a press out on left side, jerked it again and got it.
96kg - Power Clean - 1 PR
Went for the jerk twice, 2 press outs.

Weight after training - 104.3kg

I don't know what to think about this.

Technically my power snatch has increased by 6kg & my power clean by 5kg.
I'm annoyed at catching the heavier cleans as power cleans and I'm now in the weird situation where my snatch is 1kg more than my power snatch & my power clean is 1kg more than my clean.

Resting up over the weekend.
Training Monday
Light session Wednesday, then the Novice section of the Leinsters on July 7th.

Paudee · 30-06-2012 12:27am

Brb, maxing the sh!t out of everything for a week.

Inspector Coptoor · 02-07-2012 9:28pm

Pre comp phase

Workout 6

Snatch
20kg - 3 x 3
30kg - 2 x 3
40kg - 2 x 3
45kg - 3
50kg - 3 x 3

Power snatches
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - 2
62kg - 1
65kg - 1

Clean & Jerk
75kg - 2 x 3
80kg - 2 x 2
85kg - 1
87kg - 3 x 1

Front Squats
60kg - 3
80kg - 3
100kg - 1+F
Legs said no tonight

Snatch pulls
70kg - 2 x 3
75kg - 2 x 3

Clean pulls
100kg - 2 x 3
103kg - 3 x 3

Was at a course today
Lots of activity & running & stuff
Tired me out

Openers for Saturday will be:
62/90

Inspector Coptoor · 04-07-2012 8:48pm

Pre comp phase

Workout 7

Snatch
20kg - 3 x 3
40kg - 2 x 3
45kg - 3

Power snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1

Clean & Jerk
50kg - 3
60kg - 3
65kg - 1
70kg - 1
75kg - 3 x 1
80kg - 2 x 1
85kg - 1

5 mins on bike
Loads of stretching

That's it now til Saturday

GASMANN · 04-07-2012 8:56pm

you looked in good form today, best of luck on saturday

Inspector Coptoor · 07-07-2012 5:27pm

Weight - 102.5
In the novice u105kg section

Snatch - 62/66/70X

Clean & Jerk - 92/95/98 all good
5/6. Happy (ish)

Need more work on snatch.

Need more front squats & work on cleans.

Big plus was the jerk. So solid. Really surprised myself.

Inspector Coptoor · 11-07-2012 9:05pm

Not allowed in ECB til Monday.
Coach's orders!

Did some messing tho.

Woof woof pow pow forklift training with Daz

Warm up

1. Partial squats from pins
20 - 2 x 5
40 - 5
60 - 5
80 - 5
100 - 5
120 - 5
140 - 5
160 - 5
180 - 3
190 - 3
200 - 3
210 - 1
220 - 1
230 - 1
240 - 1 ill take some sort of 3 inch range of motion PR here

2. SSB good mornings
Bar (30kgish) - 2 x 5
40kg - 2 x 5
50kg - 5
60kg - 5
Bar - 15
These were nasty on teh Abz

3. SLDLs
60kg - 2 x 8
100kg - 2 x 8
120kg - 5

4. AB pull downs
4 x 15

Inspector Coptoor · 15-07-2012 11:51am

Sunday

Trying to get back into a bit of conditioning

Throwing a frisbee around for a few mins to warm up

Walk the hill.
Gps'd it at 50m

Few leg swings

Max effort sprints
2

Felt that queasy feeling

3rd sprint
About 85%
Fell in a heap on the ground, threw up in my mouth.
Lying on the hill doing a grass angel for 5 minutes

Hill walk ("active recovery") - 1

Hill runs at about 70%
5

So yeah, I'm fairly deconditioned right now.
Gotta improve on this terrible showing

I did 14 of these sprints at over 90% 3 months ago.

Inspector Coptoor · 16-07-2012 7:10pm

14 weeks til next competition.

Goals:
1. Drop to 94kg. Was 102.8 at Leinsters. Already down to a hundo

2. put up 70kg+ snatch & 100kg+ C&J

Going on holidays in 4 weeks so the plan for now is 4 weeks conditioning, 1 week on holidays, 9 week training cycle into comp.

Conditioning phase
Day 1.

Warm up

1. Power snatch
Up to 55kg for 6 x 3

2. Conditioning with weightlifting
Exercise/round1/round2/round3

8 P snatches 40kg/43kg/45kg
8 P cleans 60kg/65kg/65kg
8 BO rows 60kg/65kg/65kg
8 squats 60kg/65kg/70kg
8 Good mornings 40kg/43kg/45kg
8 push presses 45kg/50kg/55kg

5 min breaks between each round
Times per round
1. 5:00
2. 5:30
3: 5:45

3. Cable baseball swings
3 x 8 each side

4. Prowler
10' Con block with gymfreak
20 trips each (40m per trip)

Stretch.

Liked the session
The sweat angel is back

Inspector Coptoor · 18-07-2012 7:13pm

Wednesday 18th

1. Power snatches
6 x 3 - Stepload
50,55,58,60,62,63

2. Clean & Jerk
Alternate reps
80kg - 6 x 2

3. Snatch pulls
70kg - 2 x 5
75kg - 3 x 3

4. Back squats
60kg - 10
65kg - 10
70kg - 5 x 10

Conditioning
Prowler + 50kg
10' block - 18 pushes 20m up & back

Gunz
Tris - 5 x 12 rope pushdowns
Bis - 5 x 12 straight bar cable curls

Inspector Coptoor · 20-07-2012 6:23pm

Warm up

1. Snatch
40 - 4 x 3, 45 - F, F, 3 x 3

Power snatch
50,55,58,58,58,60 x 3

2. Conditioning with weightlifting
Exercise/weight

8 P snatches @ 40kg
8 P cleans @ 60kg
8 BO rows 60kg
8 squats @ 60kg
8 Good mornings @ 40kg
8 push presses @ 60kg

5 min breaks between each round
Times per round
1. 5:16
2. 5:09
3: 6:14
4. 5:50

3. Cable baseball swings
4 x 8 each side
s/s with
Lat pull down
55kg - 4 x 10

4. Prowler + 50kg
10' Con block with gymfreak
16/17trips each (40m per trip) depending on who was counting

5 min cool down on bike

Stretch.

gymfreak · 20-07-2012 7:38pm

Inspector Coptoor wrote: »

4. Prowler + 50kg
10' Con block with gymfreak
16/17trips each (40m per trip) depending on who was counting
.

Twas 15 trips each!!!! I was the one with the clear head at the end so I'm most certainly correct....that...AND the fact that you can't discern whether it was 16/17 might show that you lost count!!!!:pac::pac:

Inspector Coptoor · 20-07-2012 7:41pm

Haha!

You said 16 at the end.
Now you're saying 15.
I still think 17.

I had my 15th done at 08:46.....
I remember that for sure.

gymfreak · 20-07-2012 7:43pm

Inspector Coptoor wrote: »

Haha!

You said 16 at the end.
Now you're saying 15.
I still think 17.

I had my 15th done at 08:46.....
I remember that for sure.

NOPE! That was my point! I was saying 15 and you were ignoring me...or maybe your head was a bit fuzzy at the time...you did look a little tired:P:P:pac:

Inspector Coptoor · 20-07-2012 7:45pm

Tired is good.

You need to make your choo choo train go faster!

gymfreak · 20-07-2012 7:55pm

Inspector Coptoor wrote: »

Tired is good.

You need to make your choo choo train go faster!

And you need to up your work capacity

:P

Inspector Coptoor · 20-07-2012 8:00pm

gymfreak wrote: »

Inspector Coptoor wrote: »

Tired is good.

You need to make your choo choo train go faster!

And you need to up your work capacity :P

Ah, that old chestnut!
I'll get there.

Inspector Coptoor · 21-07-2012 4:25pm

Saturday morning

Warm up
BW squats
Leg swings front & lateral
Lunges
Hip flexor stretch - 3 x 10s e/s
Foam rolling

Front squats
30kg - 15
40kg - 12
50kg - 10
60kg - 8
70kg - 5
80kg - 3
90kg - 2
100kg - 1
90kg - 2
80kg - 3
70kg - 5
60kg - 8
50kg - 10
40kg - 12
30kg - 15

Seated leg ext
5 x 12

Seated hamstring curl
5 x 12

Strict Military press
20kg - 2 x 10
30kg - 10
40kg - 8
50kg - 6
55kg - 3
60kg - 3 x 3

Front raises
5 x 12

Lateral raises
5 x 12

Rear delt flies
5 x 12

Inc DB press
10kg DBs - 10
18kg DBs - 10
22kg DBs - 8
32kg DBs - 5 x 5

Curls - 10 x 12

Tri Rope extensions - 10 x 10

Face pulls - 5 x 15
Calf raises - 5 x 12

Loads of foam rolling

Then:
90 Mins bent over in a hinged hip position with the hamstrings engaged footing turf in the bog with auld lad.

Time for pints

Inspector Coptoor · 23-07-2012 6:20pm

Warm up

1. Power snatch
50,55,55,5558,58,x 3

2. Conditioning with weightlifting
Exercise/weight

8 P snatches @ 40kg
8 P cleans @ 60kg
8 BO rows 60kg
8 squats @ 60kg
8 Good mornings @ 40kg
8 push presses @ 60kg

5 min breaks between each round
Times per round
1. 4:10 PR
2. 4:58
3: 5:12

Dripping sweat.

3. Cable baseball swings
4 x 8 each side
s/s with
Face pulls
4 x 15

4. 10' con block on the rower
30s on/30s off
Avg distance covered - 145m

Stretch.

Inspector Coptoor · 24-07-2012 2:47pm

Conditioning

1.10' block
Farmers walk.
2 x 25kg farmers bars x 40m
Prowler + 50kg x 40m
10 trips of each going every 30sz
Average of 27s for walks & 18s for prowler
3s break after carries, 12s after prowler.

2. Farmers walk
2 x 50kg farmers bars x 40m
5 trips on the minute for 5 minutes
Work:rest was 1:1

3. KB carries (10 min block)
16kg Waitor carry left arm x 40m
16kg Waitor carry right arm x 40m
28kg Suitcase carry left arm x 40m
28kgSuitcase carry right arm x 40m
Repeat for 10 minutes. No rest.
5 rounds

4. 10' block on Prowler + 105kg x 40m
10 trips in 10 mins
Quickest trip 24s
Slowest - 40s
Avg work:rest was 1:1

5. 200m weighted carry - + 50kg in 3 mins

6. Gunz
OH Tri Rope ext - 4 x 12
Cable curls - 4 x 12

Inspector Coptoor · 25-07-2012 7:19pm

Wednesday 25th

1. Snatches
30 - 3 x 3
40 - 2 x 3
45 - 2 x 3
50 - 3 x 1

Power snatches
6 x 3 - Stepload
50,55,55,55,57,57

2. Clean & Jerk
80kg - 1
85 - 2 x 1
82 - 2 x 1
80 - 6 x 1

3. Snatch pulls
70kg - 5 x 3

4. Back squats
60kg - 10
65kg - 10
70kg - 10
75kg - 10
80kg - 10

Conditioning
6 x 20s on the battling ropes for the Craic.

Feeling really tired at the moment from the conditioning.
Failed a couple of cleans at 85kg coz legs said gway ta took ourra that.

It's to be expected.
Jerk was very solid though.

Inspector Coptoor · 27-07-2012 6:05pm

Morning session

Upper body (chest & back)

Warm up

1. Bench
20 - 3 x 10
40 - 2 x 8
60 - 8
70 - 5
80 - 5
85 - 5 x 5

2. Inc DB bench
12s - 10
20s - 5 x 10

3. DB Rows
26kg - 10 e/s
40kg - 5 x 8 e/s

4. Lat pull down
3 x 15 @ 55kg

5. Pec fly machine
2 x 20
3 x 12

6. Face pulls
5 x 15

5 mins on bike.

Lunch
Omlette, Caesar salad & 2 coffees.

Out to ECB

Warm up

1. Power snatch
50,55, 55, 58,58,58,50,50x 3

2. Conditioning with weightlifting
Exercise/weight

8 P snatches @ 40kg
8 P cleans @ 60kg
8 BO rows 60kg
8 squats @ 60kg
8 Good mornings @ 40kg
8 push presses @ 60kg

5 min breaks between each round
Times per round
1. 3:25 PR by 45s
2. 4:21
3: 4:42
4. 4:48
very happy to keep them all under 5 minutes. Would love to get one under 3 minutes.

3. Cable baseball swings
4 x 10 each side

4. Rower
10' block
30s on/30s off

Stretch.

Was 105kg on 2nd July
Was 102.8 on 7th July for Leinster Open
Was 99.8 in westmanstown today.
Going well.

Inspector Coptoor · 28-07-2012 4:06pm

11am - reformer Pilates class
3rd one I've done this week.

Lunch of crabmeat and avocado

Training then
Warm up
Strict BB press
20 - 2 x 10
40 - 2 x 5
50 - 2 x 5
60 - 2 x 3 + 2 PP

Klokov press
20 - 2 x 5
30 - 5
35 - 5
37.5 - 5
40 - 5
42.5 - 5
45 - 5
Weird and hard exercise

Single Arm DB press
15kg - 3 x 8 e/s

Conditioning
Rounds of:
2 tyre flips
40 sledge hammer slams into tyre
50m backward sled drag + 75kg
50m forward sled drag + 75kg
3 rounds

Inspector Coptoor · 30-07-2012 7:02pm

Warm up

1. Power snatch
50,55,55,58, 58, 60, 60, 63 x 3
65

2. Conditioning with weightlifting
Exercise/weight

8 P snatches @ 40kg
8 P cleans @ 60kg
8 BO rows 60kg
8 squats @ 60kg
8 Good mornings @ 40kg
8 push presses @ 60kg

5 min breaks between each round
Times per round
1. 2:40 huge pr by 45s & 1/2 the time it took me the very first time.
Conditioning is coming back.
2. 4:40
3: 4:01

3.
a Cable baseball swings
3 x 10 each side
b Face pulls
3 x 15
c Russian twists
3 x 20

4. 5' on rower
1260m
Avg pace 2:00/500m

Stretch.

Inspector Coptoor · 13-08-2012 7:21pm

I last trained in GCG Galway on the Wed of race week.

Did power snatches
Clean & jerks
Snatch pulls
Back squats
Benching
Curls

Then holiday mode kicked in.
Galway & Cyprus

Did some soft tissue work with a cricket ball, band pull aparts & dislocated with a band & done swimming in the pool/sea & a few pull ups off the bottom of a catamaran.

99kg going on holidays, 105kg coming home....

Ate well, mostly Mexican, eggs, steak & got plenty of sun.

Back training today

Snatches
Bar - 4 x 3
30kg - 3 x 3 including one fail where I smacked the bar straight into my stones.
40kg - 2 x 3

50kg - 2 x 3 of 1 snatch, 1 p snatch, 1 hang p snatch
55kg - 2 x 3 p snatch

Clean & jerk
40kg - 3
50kg - 3
60kg - 3
70kg - 1
80kg - 1
85kg - 1
Clean included 3 bounces at the bottom. Legs = ****

Power clean & jerk
87kg - 1
90kg - p clean was fine, failed jerk

Benching
20 - 2 x 8
40,50,70,80,85,90,92.5 x 5

Front squats
60 - 2 x 5
70 - 2 x 5
80 - 3
90 - 3
Embarrassingly tough
Legs are gone (not that they were ever really there) & lats are tight again

Curls
Ez bar
Hammer curls with DBS

Pretty crappy sesh & no doubt I'll be a resident of doms city tomorrow.

Inspector Coptoor · 15-08-2012 6:12pm

Wednesday
Training at home in Ros.
No bumpers

Warm up
Goblet squats
Pull aparts
Dislocates

Front squats
Bar - loads
40 - loads
60 - 5
70 - 3
80 - 3
90 - 3
60 - 10 x 3

Snatch pulls
70 - 6 x 3

Clean pulls
100 - 6 x 3

Tri Rope PD's
5 x 10

Shrugs
100 reps

DB rows
Up to 40kg - 3 x 8 e/s

Face pulls
5 x 12

Good mornings
5 x 15

Inspector Coptoor · 16-08-2012 9:46pm

Warm up

Shoulder dislocates - 10
Internal DB rotations - 10
Band pull aparts
Behind the neck pull aparts

Military press
20kg - 10
30kg - 10
40kg - 5
50kg - 5
60kg - 5
70kg - 1

Push press
80kg - 3
90kg - 3 PR I think

Military press again
40kg - 10 x 5

Triset of
Front raises
Lat raises
Rear delt flies
3 x 12 of each

Legs were in absolute bits today do did 10 rolls on every leg part multiple times between all sets.
Pain face on left leg in particular.

Inspector Coptoor · 19-08-2012 7:53pm

ECB yesterday

Warm up
Dislocates
OH Squats
RDLs
Snatch Drills

snatch
20 - 3 x 3
30 - 2 x 3
40 - 2 x 3
45 - 3
50 - 3

2 power snatch & 1 snatch
55 - 2 x 3

Power snatch
58 - 3
60 - 3
63 - 1
65 - 6 x 1

Had to go.

Getting new programme on Monday.

Inspector Coptoor · 20-08-2012 8:48pm

Usual warmy uppy stuff

Snatch
20 - 3 x 3
30 - 3
40 - 3
45 - 3
50 - 3 x 3
53 - 2 x 2
55 - 1
50 - 3 x 3

Few fails. Trying to get used to full snatching again

C&J
73kg - 6 x 3
Alternate reps

Bulgarians
4 x 6 e/l - 35kg

Step ups
4 x 6 e/l - 35kg

No energy
Sweating buckets
Left it there.

Inspector Coptoor · 22-08-2012 8:31pm

More in depth warm up today

Dislocates
Pull aparts
Internal db rotations
IYT's
Other shoulder stuff
Good mornings
RDLs
Rumble rolling everywhere

Snatch skills
Snatch, OHS, drop snatch
Bar - 3 x 3
30kg - 3 x 2

Snatch
40kg - 3
45kg - 3
50kg - 3 x 3
53kg - 2 x 2
55kg - 4 x 1

Clean & Jerk
50,60,70 - 3
75kg - 3 x 3
80kg - 2 x 2
85kg - 3 x 1

Box Squats
40,50,60,70,80,90,100,110,120x 5

Bench
20 - 2 x 15
30 - 2 x 10
40,50 - 5
60 - 3
70,80,90,95,100,105 - 1
Happy enough with the bench

Reps
87.5 - 3 x 5

Lat pull down
50kg - 3 x 15

Cable curls
3 x 12

Rope push downs
3 x 12

PVC pipe rolling
Hip flexor stretching

BW - 103
Good session.
1st good one in a while.

Don't even know what to call it any more.

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