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

Inspector Coptoor · 15-10-2013 7:55pm

AM
Cycle in - 10km

Bench
70kg - 5 x 5

All I had time for.
Gonna have to come up with a programme I like the look of soon.
Got bored of the last one 6 weeks in.

PM
Conditioning session
10' block of KB carries
2 x 24kg KB carries - 30m
Work/rest ratio was 1:1

C2 Rower
10 mins of 30son/30s off
1649m covered.

10 mins of 30s on/30s off on crosstrainer

10 mins on heavy bag 30s on 30s off
Throwing turning kicks
Every other leg per round

Forgot how much I enjoy kicking!

Cycle home - 9km

Inspector Coptoor · 16-10-2013 10:11am

AM
Cycle in - 10km 24:47

Dead hang power cleans
20kg - 3 x 3
40kg - 2 x 3
50kg - 2 x 3
60kg - 3
65kg - 3
70kg - 3
75kg - 2

On the minute every minute for 10 minutes.
1 of each exercise:
Dead hang power clean @ 75kg
Dead hang pull up with 5s negative

Swim
20 minutes
Did around 25 lengths.
Been ages since I was in a pool.
Mostly breast stroke, few front crawl, 2 back crawl.

PM
Cycle home - 9km

Edwardius · 16-10-2013 10:49am

Inspector Coptoor wrote: »

What ones did you go for?
I got Continental Gatorskins

They're meant to be lethal in the wet. Make sure your pressures are high enough >100PSI for a dainty thing like yourself!

Stay out of those painted cycle lanes, they're full of road ****e, it's safer too, cars will be less likely to squeeze past you and push you into the kerb.

Don't eat yellow snow

Inspector Coptoor · 17-10-2013 8:17pm

Today - 25km cycling

Inspector Coptoor · 18-10-2013 8:28pm

AM
Cycle in 10km - 24 minutes

Morning strength session
Foam rolling to warm up
Hip mobility & band work

1.Deadlifts
Up to 130kg for 5 x 5

2.a. OHP - 37.5kg - 4 x 8
2.b. Inv Rows - 4 x 12

3.a. RDLs - 80kg - 4 x 8
3.b. Tri Rope Ext - 4 x 12

Stretch.

PM
Strength session 2

1. Squats
80kg - 5 x 5

2.a. Weighted pull ups
BW (103kg) + 5kg - 4 x 3 + 10s neg on last rep
2.b. Bench
65kg - 4 x 8

3.a. Lunges - 2 x 16kg KBs -4 x 6 e/l
3.b. curls - 35kg - 4 x 12

Abs

Stretch

Cycle home
9km

Tired

Inspector Coptoor · 27-10-2013 5:50pm

Was away last week.
Was pretty active walking, spinning, playing sports and swimming.

Today was a 70km spin up to Roundwood and back on the bike.
4 hours in the saddle.
Very tough.

Those hills hurt like a mutha****a.
The toughest hill I've done before today was Howth Hill.
Took us 2 1/2 hours to do the 37km to Roundwood!
Had a pint and some food and came home in 90 minutes or so.

It was very wet, slippery with leaves and we were cycling into a headwind that then changed into a dangerous crosswind.

Still, enjoyed it.

Inspector Coptoor · 31-10-2013 11:04pm

Yesterday
Bench
70kg - 4 x 10

Assisted Dips
4 x 8

Seated Leg Curls
4 x 10

DB Shoulder Press
20kg DBs - 4 x 10

Biceps curls
40kg - 4 x 10

KB swings
20kg - 4 x 10

Goblet Squats
20kg - 4 x 10

Abz
4 rounds of
30 mountain climbers
30s of weighted plank
30 crunches

Stretching

Today
Squats - 60kg - 4 x 8

Lying Leg Curl - 3 x 15

Seated leg Extensions - 3 x 15

Lat pull down - 4 x 10

Seated row - 4 x 10

Abz

Stretch

Cycle tomorrow

10km bog run in Killary for Turf Warrior on Saturday then.

Inspector Coptoor · 01-11-2013 2:13pm

57km on the bike.
Moving time of 2 hours 22 mins.
Few PRs on some segments.

Will be stretching and rolling for the rest of the day and getting set for Turf Warrior tomorrow.
Should be great craic

Inspector Coptoor · 02-11-2013 6:11pm

Turf Warrior Challenge.

2 1/2 hours battling in pouring rain and howling winds in Killary.
Jumping in big holes, climbing over obstacles, high ropes, low ropes, swing ropes, through tyres, through two forests, more bog holes, crawling in muck, wading in muck up to the arm pits, climbing up through a ravine and all the time going through sinking, energy sapping boggy ground.

It was deadly.
Calves will be in ribbons tomorrow.

token · 02-11-2013 9:18pm

Ya mad shcone ya. Sounds like the craic!

Inspector Coptoor · 03-11-2013 6:03pm

token wrote: »

Ya mad shcone ya. Sounds like the craic!

It was serious craic.

Today - 15km on the bike to loosen out the legs

Inspector Coptoor · 04-11-2013 11:34pm

today
10km cycle into work
9km cycle home from work

Total moving time: 51 mins

Inspector Coptoor · 05-11-2013 10:55pm

10km cycle into work
25mins

Evening conditioning session
16:00
1. Shuttle runs
10 x 60m shuttle runs.
1:1 work:rest ratio

2. Stationary bike
10 mins of 30s on 30s off

3. Rower
10 mins of 30s on 30s off

4. CrosstrAiner
10 mins of 30s on 30s off

Ab circuit
3 rounds of
30 mountain climbers
30s plank
30 crunches

Stretch.

2.5km cycle

20/00
Warm up
Leg raisesx 10 e/s
Glute bridges x 10 e/s
Bird dogs x 10 e/s

Squat testing (ATG)
Bar - 2 x 5
40 - 5
60 - 5
80 - 1
100 - 1
110 - 1
120 - 1

Bench testing
Bar - 10
40 - 5
60 - 5
80 - 2
90 - 1
95 - 1
100 - 1

KB swings
32kg KB - 10 x 10

Cycle home
10 km - 26:27

Inspector Coptoor · 06-11-2013 8:59pm

Cycle to work
10km - 25mins

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
57.5 - 5
67.5 - 5
77.5 - 5,5,10
57.5 - 20

45kg - 2 x 10 @ 3010 tempo

2. A - 24kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
31 - 12
32.5 - 12
35 - 12

3. A - RFEBSS
4 x 12 each leg
3. B - Plate raises - 10kg
4 x 20

Cycle home
10km in 28 mins

Inspector Coptoor · 07-11-2013 9:02pm

Today - 24km of cycling

Inspector Coptoor · 08-11-2013 9:57pm

Cycle to work - 10km - 25:30

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

A - Goblet Squats
24kg KB - 5 x 10

B1 - DB Shoulder Press
22.5kg DBs - 4 x 10
B2 - KB Row
24kg KB - 4 x 10

C1 - TRX Pistols
4 x 6 each leg
C2 - OH Plate Tri Extensions
15kg plate - 4 x 12
C3 - RDLs
2 x 16kg KBs - 4 x 10

Ab Circuit
3 rounds of:
V-Ups - 12
Sit ups - 20
Russian Twists - 30
Back extensions - 15

Stretch
Foam rolling

19:00
Cycle to gym - 2km - 5 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1 min in bottom of squat
Smash glutes with lacrosse ball

A - Deadlift
60 - 5
80 - 5
107.5 - 5
122 - 5, 5, 10
90 - 15
75 - 2 x 10

B1 - inverted rows
4 x 10
B2 - double KB swing
2 x 16kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10
C2 - Ab wheel roll outs
3 x 10

Cycle home - 10km - 25 mins

Inspector Coptoor · 10-11-2013 8:11pm

30km walk/hike along St Kevin's Way finishing up in Glendalough

Inspector Coptoor · 11-11-2013 9:32pm

Today
25km cycling

Inspector Coptoor · 12-11-2013 10:56pm

Cycle to work
10km - 25mins

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

1. 10' 30s on 30s off
C2 rower

2. 10' jog at 8.5km/hr

3. 10' 30s on 30s off
Cross trainer

Abz
Weighted planks - 30kg 3 x 30s
Russian twists - 3 x 10

Stretch

Cycle to gym
2.5km - 6 mins

20:00
Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
74 - 3
85 - 3
97 - 3,3, 10
74 - 11
60 - 3 x 10 with a horrible 3210 tempo

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
10,8,8,8
Few full length ones but I'm Shiite at these

C1 BB biceps curls
20
20
20
25
C2 Band push downs
Free band
16,
16
16
16

Cycle home
9.7km - 25:36

Inspector Coptoor · 13-11-2013 9:03pm

Cycle to work
10km - 23:36 PR

Pool session
20 lengths broken into:
10 x 50m breaststroke
1:1 work:rest

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
62 - 3
72 - 3
81 - 3,3,8
62 - 20

47.5kg - 3 x 10 @ 3010 tempo

2. A - 24kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
32.5 - 12
35 - 12, 12

3. A - RFEBSS
4 x 13 each leg
3. B - Plate raises - 10kg
4 x 21

Cycle home
10km in 28 mins

Inspector Coptoor · 14-11-2013 9:03pm

This morning

06:00
Cycle to work - 10km

Long warm up
Foam rolling of:
Calves,
Glutes,
Hams,
Quads
ITBs
Thoracic spine

Band work on shoulders
Left shoulder feeling weird.

8 Rounds of
Hang power clean
60kg - 3
NG pull ups - 3
Palloff press - 10 each side

Stretch

15km cycle home

Inspector Coptoor · 15-11-2013 11:54pm

Cycle to work - 10km - 25:30

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

B1 - DB Press
32.5 5kg DBs - 4 x 10
B2 - TRX rows
4 x 10

C1 - RFEBSS
4 x 6 each leg
C2 - Curls
25kg - 4 x 12
C3 - TRX plank
4 x 30s

Ab Circuit
3 rounds of:
V-Ups - 12
Sit ups - 20
Russian Twists - 30
Back extensions - 15

Stretch
Foam rolling

19:00
Cycle to gym - 2km - 5 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1 min in bottom of squat
Smash glutes with lacrosse ball

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 3
114 - 3
130 - 3,3
140 - 1
150 - 1
160 - 1
170 - x lost 1 inch from lock out

Mixed grip
170 - 1

B1 - inverted rows
4 x 10
B2 - double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10 (2s pause at top)
C2 - Ab wheel roll outs
3 x 10

Cycle home - 10km - 25 mins

Inspector Coptoor · 18-11-2013 7:54pm

Cycle to work
10km

1 hour coaching
Some plyos
Some power cleans

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
80 - 3
91 - 3
103 - 3,3, 8
80 - 17
60 - 4 x 10 with a horrible 3210 tempo - rank.

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
4 x 10
Few full length ones but I'm Shiite at these

C1 BB biceps curls
25
20
20
25
C2 Band push downs
Green band
20
20
20
22

Cycle home
9.7km - 27:20

Inspector Coptoor · 19-11-2013 10:14pm

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Keffni

10 wall balls
10 burpees
9 wall balls
9 burpees
......
1 wall ball
1 burpee
Didn't time it
Just got through it

2. 8' of 30s on/30s off
C2 rower
150m per effort

3. 8' of 30s on/30s off
Crosstrainer

Abz
Weighted plank
+50kg - 3 x 20s
Side bends
24kg KB - 3 x 10 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
47.5 - 5
67 - 5
76 - 3
86 - 1, 1, 8
67 - 20

47.5kg - 3 x 10 @ 3010 tempo
1 x 10 as fast as possible

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
32.5 - 12
35 - 12,
36 - 12

3. A - RFEBSS
4 x 14 each leg
3. B - Plate raises - 10kg
30
22
20
22

Cycle home
10km in 26 mins

Inspector Coptoor · 21-11-2013 1:39pm

Cycle to work - 10km - 25 mins

Load of foam rolling

Light workout focussing on shoulder health
Band pull aparts - 6 x 10
Behind neck pull aparts - 6 x 10
Band dislocates - 6 x 10
DB Internal rotations - 6 x 10

Kneeling KB press
16kg - 5 per side
20kg - 5 per side
24kg - 3 x 5 per side

Chins - 5 x 3

Inspector Coptoor · 22-11-2013 7:57pm

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 5
114 - 5
130 - 3
145, 1, 1, 1
150 - 1
155 - 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10 (2s pause at top)
C2 - kneeling TRX fallouts
3 x 10

Inspector Coptoor · 25-11-2013 7:42pm

Cycle to work
10km - 25mins

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

Cycle to gym
2.5km - 6 mins

20:00
Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
74 - 5
85 - 5
97 - 5,5,14
74 - 20
60 - 2 x 10 with a 3210 tempo for first 5 reps

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
10,10,10,10
Few full length ones but I'm Shiite at these

C1 BB biceps curls
25
25
25
25
C2 Band push downs
Free band
25
25
25
25

Cycle home
9.7km - 25:36

Inspector Coptoor · 26-11-2013 9:48pm

cycle to work
10km - 26 mins

00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Con without

10 wall balls
10 KB swings w 24kg KB
9 wall balls
9 swings
......
1 wall ball
1 swing

2. 8' of 30s on/30s off
C2 rower
150m per effort

3. 8' of 30s on/30s off
Punch bag

Abz
TRX rollouts
3 x 10
Med ball wood choppers
3 x 10 e/s
Cable palloff press
3 x 10 e/s
Kneeling KB SA press (hip flexor stretch position)
20kg - 3 x 5 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
62 - 5
72 - 5
81 - 5,5, 11
62 - 25

52 - 2x 10 @ 3010 tempo

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
35 - 12, 12, 12

3. A - RFEBSS
4 x 15 each leg
3. B - Plate raises - 10kg
31
25
25
26

Cycle home
10km in 26mins

Inspector Coptoor · 28-11-2013 10:00pm

Cycle to work

10km 26 mins

Warm up
Foam rolling etc

Rounds of:
3 x hang clean & jerk @ 65kg
3 x neutral grip pull ups
6 x palloff press each side

10km cycle home - 25 mins

Inspector Coptoor · 29-11-2013 8:16pm

Cycle to work
10km - 26 mins

A - Deadlift double OH grip
60 - 5
80 - 3
105 - 5
122 - 5
137.5 - 5, 5, 5
150 - 1
160 - 1
Straps on
170 - 1
180 - 1

B1 - inverted rows
4 x 12
B2 - Double KB swing
2 x 24kg KBs - 4 x 10

C1 - Bent over row
55kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX fallouts
4 x 10

D1 - green band push downs
4 x 25
D2 - BB curls
4 x 25

Loads of stretching

Cycle home
10km - 26 mins

Inspector Coptoor · 02-12-2013 7:43pm

Cycle to work
10km

1 hour coaching
Some power cleans

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
80 - 3
91 - 3
103 - 3,3, 10
80 - 20
62 - 3 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
50 - 12
60 - 12
65 - 2 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
32
30
30
30
C2 Band push downs
Blue band
20
20
20
22

Cycle home
9.7km - 27:20

Inspector Coptoor · 03-12-2013 10:14pm

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Keffni

10 wall balls
10 burpees
9 wall balls
9 burpees
......
1 wall ball
1 burpee
Didn't time it
Just got through it

2. 10' of 30s on/30s off
C2 rower
150m per effort

3. 10' of 30s on/30s off
Crosstrainer

4. 10' of 30s on/30s off
20kg alternating single arm KB swings

Abz
Weighted plank
+50kg - 3 x 20s
Side bends
24kg KB - 3 x 10 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 3
67 - 3
76 - 3
86 - 2,3,7
67 - 17

53kg - 3 x 10 @ 3010 tempo

2. A - 32kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
35 - 12
40 - 12, 12 PR

3. A - RFEBSS
3 x 18 each leg
3. B - Plate raises - 10kg
80 PR
20
20

Cycle home
10km in 24:15 mins - PR

Inspector Coptoor · 05-12-2013 8:03pm

Cycle to work
10km - 28 mins.

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 3
114 - 3
130 - 3
145 - 3, 3, 3
160 - 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
65kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX rollouts
4 x 10

D1 - lateral raises
3kg DBs - 3 x 30
D2 - Tri plate Ext
15kg plate - 3 x 20

Cycle home
10km

Inspector Coptoor · 06-12-2013 2:01pm

Cycle to work
10km

Foam rolling

Cleans & Chins
3 hang power cleans
S/s with
3 chins

60kg - 2 x 3
62.5kg - 2 x 3
65kg - 2 x 3
67.5kg - 2 x 3
70kg - 2 x 3

Stretch

Inspector Coptoor · 09-12-2013 8:41pm

Cycle to work
10km

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 5
60 - 5
85 - 5
96 - 3
108 - 8
86 - 20
63 - 4 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
65 - 4 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
25
25
25
25
C2 Band push downs
Blue band
30
30
30
30

Cycle home
9.7km - 27:20

Inspector Coptoor · 10-12-2013 9:46pm

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1.

10 squats
10 double KB press with 2 x 16kg KBs
9 squats
9 double KB press with 2 x 16kg KBs
......
1 squat
1 double KB press with 2 x 16kg KBs

2. 10' of 30s on/30s off
C2 rower
150m per effort

3. 10' of 30s on/30s off
Crosstrainer

4. 10' of 30s on/30s off
Stationary bike

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 5
71 - 5
81 - 3
90 - 1, 1, 3
71 - 11

53kg - 4 x 10 @ 3010 tempo

2. A - 32kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
Bar 12
40 - 12, 12, 12, 10

3. A - RFEBSS
3 x 12 each leg
3. B - Plate raises - 10kg
40
30
25

Cycle home
10km in 27:16 mins

Inspector Coptoor · 13-12-2013 7:42pm

Cycle to work
10km - 28 mins.

A - Deadlift double OH grip
70 - 5
110 - 5
122.5 - 5
137.5 - 3
152.5 - 1
155 - 1
157.5 - 1
170 - 2 x 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
70kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX rollouts
4 x 10

D1 - lateral raises
3kg DBs - 3 x 30
D2 - Tri plate Ext
15kg plate - 3 x 20

Cycle home
10km

Inspector Coptoor · 16-12-2013 8:34pm

Cycle to work
10km

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 5
60 - 5
80 - 3
100 - 1
114 - 8
91 - 11

65 - 3 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
65 - 4 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
25
25
25
C2 Band push downs
Green band
35
35
50

Cycle home
9.7km - 25:40

Inspector Coptoor · 17-12-2013 9:51pm

Cycle to work
10km - 25 mins

Warm up
Foam rolling - 30 mins
Various yoga poses

Conditioning
1 x 6' of 30s on/30s off
C2 rower
All out

Stretch

Evening
Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 5
80 - 3
90 - 1
95 - 1, 1, 2
75 - 11

60kg - 3 x 10

Press test
20 - 5
40 - 3
50 - 1
60 - 1
65 - 1
67.5 - 1

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
Bar 12
32.5 - 12, 12, 12, 12

3. A - RFEBSS
3 x 12 each leg
3. B - Plate raises - 10kg
40
30
25

Cycle home
10km in 29 mins

Inspector Coptoor · 18-12-2013 10:30am

Today - 25km cycling.

Inspector Coptoor · 23-12-2013 8:11pm

Deload workout

Leg extensions - 5 x 15
Inverted rows - 5 x 10
Ab wheel roll outs - 5 x 10
Med ball twists - 3 x 20
Good mornings - 5 x 10
Overhead Press - 5 x 10

Inspector Coptoor · 30-12-2013 7:46pm

10km cycle - 26 mins

Training
Meant to be testing

Squat
Warmed up
Squatted up to 100 x 1.
Weird crunching noise in lower back.
Left squatting and didn't DL

Bench
Bar - 2 x 10
50 - 5
60 - 3
70 - 1
80 - 1
90 - 1
95 - 1
100 - 1
Left it there

Press
Bar - 2 x 5
30 - 3
40 - 2
50 - 1
60 - 1
65 - 1
70 - 1
72.5 - x

Workout
3 rounds of
Med ball Russian twists x 25
RFE split squats - 25 e/s
KB rows - 16kg KB - 25 e/s

Cycle home
10km - 26 mins

More frustration
My back & my knees are starting to really frustrate me

Frogdog · 31-12-2013 1:56pm

Inspector Coptoor wrote: »

Bench
Bar - 2 x 10
50 - 5
60 - 3
70 - 1
80 - 1
90 - 1
95 - 1
100 - 1
Left it there

Why??? You were testing!

Inspector Coptoor · 04-01-2014 1:26pm

Back is still tender.
Improving slightly,

Doing mobility, yoga/pilates stuff.

Yesterday - 20km cycling

Today - 52km cycling in 2:17;34
Happy with that

Inspector Coptoor · 06-01-2014 8:17pm

Cycle to work
10lm - 25 mins

Foam rolling

Afternoon
Ab circuit
V ups, Russian twist, side planks

Cycle to gym
2.5km

In gym
Warm up
Squats
Jumping jacks
Band pull aparts
Mountain climbers
Lunges

A - Front Squats
60kg 3 reps with 2s pause OMEM x 11

B - 10' work block
KB lunges - 2 x 12kg KBs - 8 e/s
SA DB Press - 15kg DB - 5 e/s
KB row - 24kg KB - 8e/s
6 rounds

C - Tabata Wakl balls with 10kg ball

D - Core circuit
2 rounds of
Plank x 30s
Russian twists with 10kg ball x 30s
Palloff Press - black band - 30s e/s

Smashing glutes with lacrosse ball

Cycle home
10km - 30 mins
Damn wind

Inspector Coptoor · 07-01-2014 10:28pm

Cycle to work
10km - 24 mins

Foam rolling
Quads
ITBs
Calves
Glutes
Hamstrings
Back

Chins - 2 x 5

Afternoon sesh

Foam rolling
Quads
ITBs
Calves
Glutes
Hamstrings
Back

Hip flexor - 2 x 20s each side
SL RDLs - 8 e/s
IYTs - 10

Block 1 - 10 mins
Farmers walks - 40m
2 x 24kg KBs - 20s on/20s off

Block 2 - 10 rounds of
16kg KB SA Press - 5 e/s
15s plank
40m dash

Block 3
Rounds of:
5 reverse lunges off right leg
5 offset KB squats with KB on RHS
5 reverse lunges off left leg
5 offset KB squats with KB on LHS
6 rounds

Block 4
3 rounds of:
V up hold - 30s
Russian Twists - 20 reps
Cobra Stretch - 30s

Static Stretching

Protein shake, banana, Apple & 2 hour break

2.5km spin to gym

Evening session

Warm up
3 rounds of:
Squats - 10
Jumping Jacks - 10
Band pull aparts - 10
Mountain climbers - 10
Lunges - 10

A - bench
65% of 1RM
67.5kg - 11 x 3 with 2s pause OMEM

B - 10 min block of:
10 wall balls with 7kg med ball
5 burpees
12 rounds

C - Tabata air squats
20s on/10s off x 8

D - shoulder circuit
3 rounds of:
10 scap pull ups
2 x 10 two way pull apart
10 Seated DB Power Cleans
10 Face pulls

Smash glutes with grid roller

10km cycle home

Tough day of training but enjoyable

Inspector Coptoor · 08-01-2014 9:23pm

10km spin in the rain to loosen out the legs
28 mins

Inspector Coptoor · 10-01-2014 9:40pm

Thursday - 20km of cycling
Foam rolling
Shoulder circuit

Friday

Cycle to work
New route - 8.4km - 20:33

Foam rolling
Core circuit

Evening session

Warm up
3 rounds of:
Squats - 10
Jumping Jacks - 10
Band pull aparts - 10
Mountain climbers - 10
Lunges - 10

A) Deadlift 65% x3 on the minute every minute x11 minutes
115kg - 11 x 3

10 minutes for max rounds of:
-goblet squat x10 with 16kg KB
-sit up x10
-jumping jack x10

C) 20s on/10s off x8 of:
burpees

D) Core Circuit:
-plate shift x45s
-30s break
-russian twist x45s
-1 minute break
-repeat 4x

Stretch

Cycle home
9km - 24:48

Inspector Coptoor · 13-01-2014 8:13pm

10km cycle to work - 24 mins

3 rounds of:
24kg KB swings x 20
Push ups x 10

Foam rolling

Swimming - 10 lengths if breast stroke

Afternoon
Some snatches, cleans, jerks & a core circuit

Cycle 2.5km to gym

A1 -72.5kg squat with 3s eccentric
4 x 8
A2 - DB Press
20kg DBs - 8 with 3s eccentric
15kg DBs - 3 x 8 with 3s eccentric

B1 - BB row
45kg - 4 x 12 - 2s pause at top
B2 - KB reverse lunge
2 x 12kg DBs - 4 x 8 per leg

C1 - DB floor press-15kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 30s
3 rounds

Glute smashing with lacrosse ball

Cycle home
10km - 25 mins

Inspector Coptoor · 14-01-2014 11:06pm

Double post

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

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