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

Inspector Coptoor · 04-03-2013 10:11AM

Irish Indoor Rowing Championships
UL
500m
1:29.

Pure and utter sh1t€.
Very disappointed.

Today

Warm up:
OH Squats
Klokov press
Snatch drills

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

Clean & Jerk
45kg - 3
60kg - 2 x 2
65kg - 2
70kg - 2
75kg - 1
80kg - 3 x 1

Front squats
50kg - 5 x 5

Band Assisted Dips
3 x 12

Tri push downs
3 x 20.

Legs were like jelly.

Inspector Coptoor · 07-03-2013 11:44AM

Training this morning

Seated pin presses
20,30,40,50kg - 8
60kg - 6
62.5kg - 3 x 6

Trap bar Deadlift (Low Handles)
Up to 150kg - 6 x 3

SL KB RDL
16kg - 4 x 6 per leg

Band assisted pull ups
4 x 6

Push ups
3 x 10

Inspector Coptoor · 12-03-2013 10:41AM

Warm up

Benching
20 - 2 x 10
40 - 2 x 8
60 - 2 x 5
70 - 5
80 - 2 x 5
82.5 - 5,5,3

Pull ups - 2 x 3
Band Assisted pull ups - 6 x 6

KB floor press
3 x 12

DB row
35kg DB - 3 x 8 e/s

Assisted dips
3 x 10

Curls
25kg - 3 x 10

Felt absolutely brutal today.
Slept badly due to v scratchy cough & sore throat.

Inspector Coptoor · 21-03-2013 09:49AM

This morning

But if a warm up

Snatch Combo
Snatch Deadlift, Snatch Pull, Power Snatch
20,30,40 - 1,1,1 x 2
50, 52.5, 55, 57.5 - 1,1,1 x 2

Back squat
20, 40, 60, 70 - 5
80 - 2 x 5
90 - 2 x 5

Bench press
20, 40, 60 - 8
70 - 4 x 6

Push press
55kg - 4 x 6

Banded dips - 3 x 10

KB lat raises - 3 x 10

Plank - 3 x 30s

Russian twists with 10kg - 3 x 20

Good session

Inspector Coptoor · 22-03-2013 10:16AM

Sore from yesterday
Hip opening warm up

Clean combo
3 power cleans, 3 clean pulls, 3 dead lifts
40kg - 1 set
50kg - 1 set
60kg, 65kg, 70kg, 72.5kg, 75kg - 1 set

Clean pulls
80, 90, 100, 100 x 4

DB rows
30kg - 2 x 12

Turkish get ups
16kg KB - 3 x 2 e/s

Inspector Coptoor · 27-03-2013 10:07AM

Yesterday

10km hike in the hills in the Basque Region.

Doing mwods & lots of stretching with a band & cricket ball.

COH · 27-03-2013 03:54PM

Inspector Coptoor wrote: »

10km hike in the hills in the Basque Region.

Reminds me of this time when I was just outside Barcelona hiking in the foothills of Mount Tibidabo. I was at the end of this path and I came to a clearing and there was a lake, very secluded. And there were tall trees all around. It was dead silent. Gorgeous... and across the lake I saw...a beautiful woman...bathing herself...but she was crying...

Inspector Coptoor · 27-03-2013 08:15PM

Is that from Friends or something?

Inspector Coptoor · 29-03-2013 02:12PM

Fleming WL programme
Week 1
Workout 3

Bit of a warm up

1. Snatch regression complex - 4 x 5+5
5 btk Power snatches + 5 snatch grip RDLs
Worked up to 45kg for the 4 work sets
Serious forearm pump

2. Front squat - 4 x 5
Up to 70kg for work sets. So weak.

3. Split jerk - 4 x 3
Up to 75kg for the 4 sets. Power cleaned the weight up

4. Abs - 3 sets of:
20kg weighted planks x 30s
16kg KB Russian twists x 20

Time for food before workout number 2 of the day.

Inspector Coptoor · 29-03-2013 06:06PM

Workout number 2 of the day

Workout 4
1. Klokov combo - DL, clean, front squat, push press, split jerk
4 sets - 65,70,75,75

2. Back squat - 4 x 5 - 60,70,80,90kg

3. Pull ups - 4 x 8 (green band)

4. T Get up - 3 x 2 each side 16,20,24kg KB

Some extra upper back stuff:
DB row - 2 x 12 e/s with 25kg DB
3 x 8 e/s with 32kg KB

Inspector Coptoor · 02-04-2013 08:24PM

Week 2 Workout 1

1. Snatch Combo
Snatch Deadlift, Snatch Pull, Power Snatch - 4 x 1,1,2 x 2

Work sets at 53, 55, 58 (F 2nd snatch x 2) & back to 55 for last set

2. Back squat - 4 x 6
60,70,
Work sets: 80, 80,90, 90

3. Push press - 4 x 6
Work sets: 55,55, 60, 60

4. Abs - 3 sets of:
a Weighted planks (+20kg) x 30s
b Russian Twists with 15kg - 20

Paudee · 03-04-2013 07:41PM

What are you up to!

Inspector Coptoor · 04-04-2013 03:55PM

Week 2 Workout 2
1. Clean regression complex
3 P cleans, 3 Clean Pulls, 3 DLs
warm up sets at 40,50,60
Work sets (4) at 70, 75, 78, 80

2. Clean Deadlift - sets of 5
Work sets - 100, 110, 120, 130

3. DB row - 2 x 12 e/a
30kg

4. T Get Ups 12 - 3 x 2 e/s
24kg KB

Extra messing

Bench
60kg - 5 x 12

Seated leg extension
5 x 12

Seated calf raise
5 x 12

Seated leg curl
5 x 12

Plate loaded leg press
5 x 12

the drifter · 07-04-2013 09:31PM

wait...where is the rowing? I'm very confused

Inspector Coptoor · 07-04-2013 11:30PM

the drifter wrote: »

wait...where is the rowing? I'm very confused

Off school the last while, so no easy access to a 1/2 decent rower, and no comp to train for either.

I've entered the moxie challenge in May 25th, a 40km adventure race - mix of running, kayaking & cycling so will be starting to train for that soon.

Inspector Coptoor · 08-04-2013 04:35PM

Warm up

C2 rower
4 x 500m with 90s off
1:48, 1:50, 1:52, 1:55

Week 2 workout 3

1. Snatch regression complex - 4 x 5+5
5 btk Power snatches + 5 snatch grip RDLs
Worked up to 45kg & then 47.5kg for 2 work sets at each weight

2. Front squat - 4 x 6
70kg for work sets.

3. Split jerk - 4 x 3
75kg for the 4 sets.
Power cleaned the weight up

4. Abs - 3 sets of:
20kg weighted planks x 30s
20kg Plate Russian twists x 20

Inspector Coptoor · 10-04-2013 09:01AM

Workout 4
1. Klokov combo - DL, clean, front squat x 2 push press, split jerk
Sets at 60,62.5, 65, 67.5, 70, 72.5 & 75

2. Box squat - 4 x 6
Work sets at 100kg

3. Pull ups - 4 x 3

4. T Get up - 3 x 2 each side 16kg KB

Bench
67.5kg - 8 x 3 with 2s pauses

gmcgettrick · 10-04-2013 10:42AM

Are you training in ECB at all now?

Inspector Coptoor · 10-04-2013 10:46AM

gmcgettrick wrote: »

Are you training in ECB at all now?

No man, just training at work now.
Wasnt getting home in time to train. Think I was there twice in Dec.
Can't justify paying €80 a month when I'm bit training there a minimum of 12 times a month.

Inspector Coptoor · 13-04-2013 08:11PM

Friday

Bit of conditioning with some friends

Screened them with OH Squat
Introduced movements
Scaled workout

This is what I did

10' block
8 OH presses @ 30kg
8 Goblet squats with 16kg KB
20s 3 point plank
9 rounds

10' block
8 inverted rows
4 reverse lunges e/l with 2 x 16kg KBs
20 Russian twists with 15kg plate

10' block
10 KB swings
5 SL flute bridges e/s
10 BB curls

Nice session
Good stretch after

Today

Outdoor Sprints

Warm up
2 x 70m runs

Work
6 x 70m sprints

2 x 70m band resisted sprints

Good banter in the rain on the green beside Sandymount strand.
Couldn't run on the beach coz tide was in!

Frogdog & Emo were with me

Inspector Coptoor · 17-04-2013 05:26PM

This morning

Snatch complex
Snatch DL, snatch pull, P snatch
2,1,2 x 2 sets
4 work sets at 52.5

Box squats
90kg - 5
100kg - 2 x 5
110kg - 2 x 5

Sesh had to be cut short

13:30
Went for a run
Have the Moxie challenge coming up on may 25th so need to get running, cycling & kayaking endurance up.
1st run in ages - 3.4km - 19:07.

4km next week & build it up.

Inspector Coptoor · 19-04-2013 06:10PM

Conditioning

Warm up:
shoulder mobility
Hip openers

10' block #1
KB thrusters x 8 - 2 x 16kg KNs
KB/DB rows - 5 e/s - 30kg DB
Plank Builders - 8

10'block #2
OH squats x 6 - 20kg BB
OH press x 8 - 30kg
SL RDL - 5 e/s + 16kg KB

10' block #3
DL x 5 - 80kg
1 arm KB swings x 5 e/s w 16kg KB
Russian twists - 20 w 16kg KB

Stretch

Inspector Coptoor · 21-04-2013 08:18PM

Today

20km cycle
61 mins.
From Ringsend out to Dun Laoighaire & back.
1st time on a bike in about 10 years.
Enjoyed it.
The adventure race has two cycling legs - one 19km & one 12km so they should be fine.

Top speed was 26km/hr.

Hill sprints with frogdog.
8 x 50m.
Left hip flexor was twinging, gotta get the cricket ball at it & stretch the
sh1t€ out of it.

Inspector Coptoor · 23-04-2013 10:55PM

This morning

warm up involving:
foam rolling
band stretches

Benching
20kg - 2 x 10
40kg - 10
60kg - 10
70kg - 5
80kg - 3
90kg - 3

70kg - 8 x 3 with pauses

neutral grip chins - 6 x 3

face pulls
8 x 20

Inc DB flies
22.5kg DBs - 3 x 10

cable cross overs
3 x 12

stretch

run tomorrow

Inspector Coptoor · 24-04-2013 02:16PM

4km run

22:27.

Few hills, happy enough.

Inspector Coptoor · 26-04-2013 01:59AM

Earlier this evening

Shoulder workout (mostly)

Warm up of dislocates with broom handle, shoulder tornado, t spine foam rolling, internal rotation stuff

Seated DB press
10kg DBs - 10
15kg DBs - 10
20kg DBs - 10
25kg DBs - 5 x 6

Front raises
10kg DBs - 4 x 10

Lat raises
10kg DBs - 4 x 10

Other messing
Chins
3 x 3

Wide grip lat pull down
3 x 10

TRap Bar shrugs
4 x 12

Hammer curls
12.5kg DBs - 4 x 10

Hip flexors & shoulders stretched into oblivion.

Wedding tomorrow
25km cycle on Sunday & a few hills if I'm able.

Inspector Coptoor · 29-04-2013 06:34PM

Conditioning

10' block 1
KB swings
30s on/30s off
Avg of 22 swings per round

10' block 2
Step ups
2 x 12kg KBs
30s on 30s off
Avg of 5 steps per leg per round

10' block 3
Rower
30s on/30s off
Avg of 150m per round

KB strict pressing
5 x 8 per side with 16kg KB.

Inspector Coptoor · 01-05-2013 05:36PM

Meant to go running today, had to be put off til tomorrow

Quick bit of lifting

Bench
5 x 10 @ 60kg

Pull down
5 x 10 @ around 55kg

DB rows
45kg - 4 x 6 per side

Inspector Coptoor · 04-05-2013 10:19AM

Only had 25 mins yday morning

Shoulder warm up
Scap push ups
Pull aparts
Dislocates

DB shoulder press
6,s -10
12's - 10
18's - 10
22.5's - 8

25's - 6 x 6

Inspector Coptoor · 05-05-2013 07:35PM

Joined Ben Dunne Sandyford today
€185 for 16 months.
will get me through the summer.

Chest & Biceps
High volume, low intensity

1. Flat bench
60kg - 4 x 12

2. Inc DB Bench
17.5kg DBs - 3 x 15

3. Pec Dec
3 x 15

4. Cable cross overs (hands low)
3 x 15

5. Wide grip push ups
3 x max

6. BB curls
25kg - 3 x 15

7. DB curls
7.5kg DBs - 3 x 15

8. DB hammer curls
10kg DBs - 3 x 15

9. Tri push downs
3 x 20

10. Rear delt flies
3 x 15

Out kayaking then for about 40 mins on sandycove

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

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