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

immigant · 25-10-2012 05:18PM

I think you did ALL the exercises there

Inspector Coptoor · 25-10-2012 05:21PM

immigant wrote: »

I think you did ALL the exercises there

Gotta love a nice light repetition day

Inspector Coptoor · 26-10-2012 08:00PM

Eastern block micro cycle
Day 1
Snatch & front squat

Warm up

Snatch
20 - 3 x 3
40 - 3 x 3
45 - 2 x 3
50 - 3 x 1
55 - 2 x 1
60 - 1
63 - 1
65 - spectacular F, 1, 1, 1
67 - 1
Starting to "get" the snatch
Getting the bar into the hip

Back off sets
53kg - 7 x 2

Front squat
60 - 3
70 - 3
80 - 1
90 - 1
100 - 1
110 - F

Back off sets
80kg - 6 x 2

Stretch

Spala bound in 10 hours

Inspector Coptoor · 27-10-2012 05:57PM

Eastern Bloc Micro Cycle Day 2

Up since 4:30 am
Long flight
Long taxi journey

Got nom noms & went training

Session 1

Clean & Jerk & Back Squat

C&J
40,50,60 - 2 x 3
70 - 1
75 - 1
80 - 1
85 - 1
90 - 1
93 - 1
95 - 3 x F

Back off sets
75kg - 7 x 2

Back squat
70,80,90,100,110,120,130 x 1

Back off sets
110kg - 7 x 2
110kg - 5 reps

Stretch

Very tired.
Not awesome but ok.

Time for more food, then more training

Cryo tomorrow

Spala is ONRAIL

More food

Session 2

Too tired to do anything except guns

Single arm cable curl
3 x 12 per arm

Straight bar tri push downs
3 x 15

Machine OH tri extensions
3 x 15

BB reverse curls with fat gripz extreme
3 x 15 (outrageous pump)

Standing double bi cable curl
3 x 15

Single arm Machine tri kickback
3 x 15

Using a €1000 + leoko bar to do the bb curls on a platform....
At least it wasn't in the rack.

Nearly bed time.

Paudee · 27-10-2012 06:16PM

I am so jelly.

I still think you're going to fall apart though!

Inspector Coptoor · 27-10-2012 06:18PM

Paudee wrote: »

I am so jelly.

I still think you're going to fall apart though!

I've no doubt I will.

The whole place is wasted on someone as crap as I am but Jaysis, it's deadly to experience it all the same

Inspector Coptoor · 28-10-2012 11:47AM

Eastern Bloc Micro Cycle Day 3

Breakfast was eggs, cornflakes, cheese, chorizo, ham, yoghurt, coffee.

Session 1

Warm up - 15 mins

Power snatches - 30 minutes
20 - 3 x 3
30 - 3 x 3
40 - 3 x 3
45 - 2 x 3
50 - 2 x 2
55 - 1
57.5 - 1
60 - 1
62.5 - 1
65 - 1
67.5 - F, F, F

Snatch pulls
67.5 - 2 x 3

Power cleans - 30 minutes
60 - 3 x 3
65 - 2 x 3
70 - 2
80 - 2
85 - 1
90 - F, F, 1
92.5 - 3 x F
Trying really hard not to do my sideways split as the weight got heavier meaning I failed at lighter weight.

80kg - 6 x 1

Running on indoor track
5 x 200m

Stretch - 15 mins

Nearly time for lunch

Then gonna hopefully get the first dose of cryotherapy

Inspector Coptoor · 28-10-2012 01:03PM

Lunch

Playground

Inspector Coptoor · 28-10-2012 04:35PM

Cryotherapy done for today.

3 of the longest minutes of my life.
Welsh rugby team here. Big boys, ESP R Jones & George North.

Getting ready for the freezer

Frogdog · 28-10-2012 06:47PM

Looks class!

You're still a pr1ck.

Inspector Coptoor · 28-10-2012 07:13PM

Après Cryo leg sesh

Hack squat
4 x 15

Lying leg curl
4 x 15

Leg press
140kg
4 x 15

Seated leg curl
60kg
4 x 15

Calf raises
4 x 15

Seated leg extension
4 x 15

Stretch

Dinner
Ham, peppers, cucumber, pasta, chorizo, pork steaks, coffee.

Sleepy time soon.

Inspector Coptoor · 29-10-2012 01:11PM

Day 4
Sore everywhere

Warm up involved band stuff, trigger point release, internal rotations for shoulder

Snatch warm ups

Snatch
20 - 3 x 3
30 - 2 x 3
40 - 2 x 2
45 - 2 x 2
50 - 2 x 1
55 - 1
57.5 - 1
60 - 1
62.5 - 1
65 - 3 x 1, all caught as powers, left it there

Back off sets
52.5kg - 10 x 2 every 90s

Front squat
50 - 3
60 - 3
70 - 2
80 - 1
90 - 1
100 - 1
105 - 1
110 - 1

Back off sets
87.5 - 4 x 2
87.5 - 5 reps

Stretch

Absolute ton of food
Then nap nap, running & cryo at some stage

Inspector Coptoor · 29-10-2012 04:23PM

in the Cryo chamber with 7 of the Welsh players.

They put the temperature down even further.

-130 degrees C for 3 minutes
Followed by 10 mins on a rowing machine.

gymfreak · 29-10-2012 05:04PM

What a savage way to spend the midterm!

How ya holding up?

Inspector Coptoor · 29-10-2012 07:26PM

gymfreak wrote: »

What a savage way to spend the midterm!

How ya holding up?

Body is very sore today, I have to admit.
Stretching a lot.
Earing loads & milling in the creatine.
BW is 106.0kg at the moment.

Trained Wed, Thurs, Fri
2 sessions Sat, 3 Sunday & 2 today.

Couldn't face running today!

Inspector Coptoor · 29-10-2012 07:30PM

Monday
Session two

Chest & back

Seated chest press
4 x 15

Wide grip lat pull down
4 x 15

Double D handled Seated row
4 x 15

Pec dec
4 x 15

Close grip lat pull down
4 x 15

Cable cross overs
4 x 20

Fave pulls
4 x 15

STretch

Done for the day. Lots if sleep needed.
Gonna wear the compression tights to bed & see if they help.
Two days of Max squatting coming up

Inspector Coptoor · 30-10-2012 01:41PM

I feel very beaten up now.

Breakfast was followed by a nap.

Then session 1.

Clean & Jerk & Back Squat

Warm up:
Shoulder prehab
Band stuff

Clean technique work
Jerk technique
Work

C&J
50 - 2 x 3
60 - 2 x 2
70 - 1
80 - 1
85 - 1
90 - 1
95 - 1 (this is a PR for C&J as anything heavier than this has been power cleaned.)

Back off sets
Alternate reps
77.5kg - 8 x 2

ATG Back squat
60 - 3
70 - 3
80 - 2
90 - 1
100 - 1
110 - 1
(Realized I had left my belt in the room, continued on)
120 - 1
130 - 1
135 - 1
Most I've squatted beltless in a long time

Back off sets
112.5kg - 4 x 2
112.5kg - 4

Stretch

Lunch

Nap

Cryo

Will decide on session 2 later.

Inspector Coptoor · 30-10-2012 03:43PM

16:00

Cryo again

-120 C for 3 mins
10 mins on spin bike
Stretch.

Another nap, then more food & training

Inspector Coptoor · 30-10-2012 06:47PM

Session 2

Handy one
Guns & Abz

Extreme Fat Gripz Barbell Curls
20kg - 2 x 12
35kg - 10,8,8
30kg - 8,8,8

Extreme Fat Gripz Tri Push Downs
20kg - 3 x 15
32.5kg - 3 x 8

Extreme Fat Gripz curls
4 x 10

Machine OH Tri Ext
4 x 12

Ab Machine 1
4 x 15

Ab Machine 2
4 x 15

Load of food.

Gonna try to blast it tomorrow.
2 cryo sessions, max in all the things broken into two sessions & a dip in the pool.

Paudee · 30-10-2012 06:55PM

Inspector Coptoor wrote: »

Session 2

Handy one
Guns & Abz

Extreme Fat Gripz Barbell Curls
20kg - 2 x 12
35kg - 10,8,8
30kg - 8,8,8

Extreme Fat Gripz Tri Push Downs
20kg - 3 x 15
32.5kg - 3 x 8

Extreme Fat Gripz curls
4 x 10

Machine OH Tri Ext
4 x 12

Ab Machine 1
4 x 15

Ab Machine 2
4 x 15

.

Why

Inspector Coptoor · 30-10-2012 06:58PM

Paudee wrote: »

Why :'(

I wanted to.

Cry all you want.

Got invited to watch the Welsh boys train tomorrow by the team manager over dinner.

Inspector Coptoor · 31-10-2012 02:47PM

Eastern Bloc Microcycle
Day 6 - Last Day

08:40 - breakfast

10:00 - cryotherapy
-140 degrees C for 2 mins 30 seconds
Mind fückingly cold
10 mins on spin bike
Stretch

Nap

13:00
Workout 1.
Testing Snatch, C&J & rack jerk

Warm up
Focused on shoulders, knees, hips

Snatch warm ups
Klokov presses with empty bar

Snatch
20 - 3 x 3
30 - 2 x 3
40 - 2 x 2
45 - 2 x 1
50 - 1
55 - 1
60 - 1
65 - 1
67.5 - F, F, 1
70 - 1 full snatch PR
72.5 - F, F left it there as fails were awful

C&J
60 - 3
67. 5 - 1
72.5 - 1
77.5 - 1
82.5 - 1
87.5 - 1
92.5 - 1
97.5 - 1 PR for full clean & jerk. Clean was horrific but it wasn't a giraffe going for drink of water split sideways clean
Left it there

Rack Jerk
100 - 1 PR
102.5 - 1 PR
105 - F
Happy enough with that.

14:20
Lunch

16:00 going for 2nd session of cryotherapy of the day.

token · 31-10-2012 05:24PM

Training like a Communist seems to be working then

Inspector Coptoor · 31-10-2012 07:51PM

2nd Cryo session of the day

16:00
Coldest was saved for last.
-145 degrees for 2 mins 30 seconds.
15 mins on spin bike
Stretch

18:00
Dinner

19:30
Session two of the day. Session 13 in 7 days.

Max front squat, max box squat, rack jerk.

Front squat
Bar - 2 x 8
40 - 5
60 - 3
70 - 2
80 - 1
87.5 - 1
97.5 - 1
105 - 1
112.5 - 1
117.5 - 1
122.5 - 1 PR
127.5 - F just a bit too heavy
125 - 1 PR
Delighted with that. 5kg PR in total.

Back squat
60 - 3
80 - 3
100 - 1
120 - 1
130 - 1
140 - 1
150 - 1
Grinder. Not a PR but not too far off

Messed with some rack jerks, worked up to 95 x 1
Had a crack at 100, failed it.
Called it a day.
Fly home in the morning.
Spala is an excellent facility, I'd highly recommend it.

immigant · 01-11-2012 12:12PM

Either ur juicing or using a women's bar without knowing...either way it looks good.

Inspector Coptoor · 01-11-2012 02:08PM

immigant wrote: »

Either ur juicing or using a women's bar without knowing...either way it looks good.

Ah now, those numbers don't deserve the J word.
I weighed the bar to be sure.
19.45kg, so technically a 124.55kg front squat.
I'm rounding up.

Inspector Coptoor · 05-11-2012 08:32PM

Monday night "training"

Bit of a warm up
Rumble rolling
Everything feels sore, right knee, right hand, right arm, left upper back

Snatch stuff
Bar - 4 x 3
40 - 3 x 3
45 - 3 x 3
50 - 6 x 3
Some good reps. Some powers, some awful

C&J
50 - 3 x 3
60 - 3 x 2
70 - 3 x 1
75 - 1
80 - 1
85 - power clean & jerk

Packed in the lifting

GHR abs
3 x 10

45 degree back extensions
5 x 15

Plate loaded Lat pull down
4 x 12

Slow prowler push
5 x 50m or so

Feel like I've been run over by a truck

Inspector Coptoor · 06-11-2012 07:31PM

Trained at work today

Warm up
Bandy shoulder stuff
OH squats

Front squat
20 - 2 x 8
30 - 2 x 8
40,50,60,70,80 - 5

Good mornings
50kg - 5 x 8

Static Lunge with Single Arm KB Overhead
24kg KB - 4 x 6 each leg

OH Tri Rope Ext - 2-1-2-0 tempo
4 x 15

Cable curls 2-1-2-0 tempo
4 x 15

Hanging leg raises
4 x 10

Plate shifting
3 x 30s

Inspector Coptoor · 08-11-2012 07:42AM

Didn't train last night.

I was DOMed to bejaysis & didn't leave work til 19:40.

Also, can't do NI Open now due to a work thingy. Pretty disgusted.

Hopefully my legs will feel less glasslike tomorrow. Hamstrings are in absolute shreds.

Inspector Coptoor · 14-11-2012 10:25PM

Last week I got a bad dose of pukeyitis & pooeyitis, lost 6kg through dehydration in ~36 hours,

Just about feeling back to normal now, decided to train for the 1st time in a week.

Warm up

Snatches
Bar x loads
40 - 3 x 3
45 - 3 x 1
50 - 3 x 1
55 - 3 x 1
58 - 3 x 1

Clean & jerk
45 - 3 x 3
60 - 4 x 2
70 - 2 x 2
75 - 1
80 - 5 x 1
60 - 8 x 1

Plate loaded narrow grip lat pull down
60kg - 3 x 10

Wide grip lat pull down
50kg - 3 x 10

Les curles pour les femmes
3 x 10

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

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