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

Inspector Coptoor · 16-01-2014 9:23pm

Wednesday - 25km cycling in total

Thursday cycling
8.5km in 22 mins
4.5km in 15 mins
10.5km in 25 mins

Inspector Coptoor · 18-01-2014 7:36pm

Friday.
Cycle 10km

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
4 x 5 @ 112.5kg
A2 - DB Tri Ext
4 x 8 with 2 x 14kg DBs

B1 split squats
2 x 16kg KBs - 12 per leg
B2 inverted rows
4 x 12

C1 25 push ups
C2 25 KB Swings @ 20kg
C3 30s plank
3 rounds

Static stretching
Loads of sushi

Inspector Coptoor · 19-01-2014 3:56pm

Random session

Foam rolling
Glute activation

C2 rower
6 x 30s on 30s off

Treadmill
15 mins running increasing speed every minute up to 13.5km/hr for 1 min

DB Bench Press
30kg DBs - 3 x 5

Chins
3 x 3

Glute bridge
60kg - 4 x 10

Curls
30kg - 4 x 10

Sauna - 10 mins

Inspector Coptoor · 21-01-2014 9:49pm

Monday - 10km cycling

Tuesday - Morning cycle - 10.7km

Afternoon Staff Sesh
IYTs - 10

Block 1 - 10 mins
Farmers walks - 40m
57.5kg on trap bar - 20s on/20s off
15 trips

Block 2 - 10 rounds of
16kg KB Single Arm Press - 5 e/s
15s leg raise/hollow hold
40m dash

Block 3
KB swings - 24kg KB
6 rounds of 30s on/ 30s off

Block 4 - 6 minutes of 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 - 30 reps
Cobra Stretch - 30s
Back extensions - 10

Static Stretching

Some porridge & protein

2.5km cycle to gym

Evening session

Warm up
A1 -77.5kg squat with 3s eccentric
4 x 8
A2 - DB Press
20kg KBs - 4 x 8 with 3s eccentric

B1 - BB row
60kg - 4 x 12 - 2s pause at top
B2 - KB reverse lunge
2 x 16kg KBs - 4 x 12 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 30s
3 rounds

Smash glutes with grid roller

10km cycle home
28 mins

Inspector Coptoor · 23-01-2014 9:39pm

10km cycle to work

2.5km cycle to gym

Evening session

Grid rolling
Lacrosse ball smashing

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

A1 bench - 65% 1RM
67.5kg - 4 x 8 pauses at bottom
A2 - KB Swing - 2 x 24kgs - 4 x 8

B1 - KB Row - 28kg
4 x 12
B2 - Close Grip Bench Press
4 x 12

C1 - BB Thrusters to med ball
22.5kg - 3 x 25
C2 - plank
3 x 30s

D1 - sit thrus - 20s on
10s off
Sit ups - 20s on
10s off
4 rounds

Smash glutes with grid roller

10km cycle home
27mins

Inspector Coptoor · 27-01-2014 9:32pm

Friday
10km cycling

Warm up

Then

A1 Deadlift
120kg 3 x 5 and 1 x 7
A2 DB Triceps Ext
2 x 16kg DBs - 4 x 8

B1 - split squat
2 x 16kg KBs - 4 x 12 e/s
B2 Inverted Rows
4 x 12

C1 push ups
3 x 25
C2 KB swings
24kg - 3 x 25

D - 4 rounds of:
Sit thrus - 20 seconds
10s off
Sit ups - 20s
10s off

Sunday
Hell & Back
10km obstacle course
1 hour 55 mins

Monday
10km cycling

Inspector Coptoor · 28-01-2014 9:37pm

10km cycle to work - 24 mins

Foam rolling

Squats
20 - 2 x 10
40 - 5
50 - 5
60 - 5
70 - 5
80 - 3 x 5

KB Press
2 x 16kg KBs - 4 x 15
TRX Roll outa
4 x 15

Curls - 3 x 12
Sit ups - 3 x 12

Afternoon

Cycle 2.5km to gym

Foam rolling

WArm up

A1 -85kg squat with 3s eccentric
4 x 8
A2 - KB Press
20kg KBs - 8 with 3s eccentric

B1 - BB row
65kg 4 x 12
B2 - KB reverse lunge
2 x 16kg DBs - 4 x 12 per leg

C1 - DB floor press-20kg 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 · 30-01-2014 12:25am

10km cycle to work - 24 mins

2.5km cycle to gym

A1 bench - 70% 1RM
70kg - 4 x 8 paused
A2 - KB Swing - 2 x 24kg - 4 x 8

B1 - CGBP
50kg - 4 x 12
B2 KB Row - 24kg
4 x 12 with 3s eccentric

C1 - 22.5kg BB Thrusters to med ball
25,20,20
C2 - plank
3 x 30s

D1 - 20s sit thrus
10s off
D2 - 20s sit ups
10s off
4 rounds

Smash glutes with grid roller

11km cycle home
28 mins

Inspector Coptoor · 31-01-2014 7:02pm

Friday.
Cycle 10km

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
127.5kg - 3 x 5 & 1 x 7
A2 - DB Tri Ext
4 x 8 with 2 x 16kg DBs

B1 split squats
2 x 16kg KBs - 12 per leg
B2 inverted rows
4 x 12

C1 25 push ups
C2 25 KB Swings @ 24kg
3 rounds

Core work
Planks
Side planks
Hollow holds
Back raises

Static stretching
Loads of sushi

Inspector Coptoor · 04-02-2014 10:40pm

Morning cycle - 10.7km

Afternoon Staff Sesh
Warm up

Block 1 - 10 mins
Farmers walks - 40m
62kg on trap bar - 20s on/20s off
15 trips

Block 2 - 10 rounds of
16kg KB Single Arm Press - 5 e/s
15s leg raise/hollow hold
40m dash

Block 3
KB swings - 24kg KB
8 rounds of 30s on/ 30s off

Block 5
20s sit thrus
10s off
20s sit ups
10s off
4 rounds

Static Stretching
Apple & protein

2.5km cycle to gym

Evening session

Warm up
A1 -90 kg squat with 3s eccentric
8,8,6,8
A2 - DB Press
24kg KBs - 8
20kg KBs - 3 x 8 with 3s eccentric

B1 - BB row
70kg - 4 x 12 - 2s pause at top
B2 - KB reverse lunge
2 x 16kg KBs - 4 x 12 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 30s
3 rounds

Smash glutes with grid roller

10km cycle home
40 mins
Horrible weather

Inspector Coptoor · 06-02-2014 9:41pm

Wednesday - 20km cycling

Thursday
Cycle 10km

2.5km cycle

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
135kg - 3 x 5 & 1 x 8
Double overhand
A2 - DB Tri Ext
4 x 10 with 2 x 10kg DBs

B1 RFE split squats
35kg - 12 per leg
B2 inverted rows
4 x 12

C1 10 plyo push ups
C2 25 KB Rows @ 24kg
C3 - pallof press alphabet
3 rounds

Static stretching

10km cycle

Inspector Coptoor · 07-02-2014 10:50am

Cycle to work
8.6km - 19mins was flying it

Warm up
Bench - bar - 3 x 12
KB swings - 20kg - 3 x 8

A1 bench - 75% 1RM
75kg - 4 x 6with 3s eccentric
A2 - KB Swing - 2 x 20kg - 4 x 8

B1 - Close Grip Bench Press
50kg - 4 x 12
B2 - DB Row - 32.5kg
4 x 12 with 3s eccentric

C1 - BB Thrusters to med ball
3 x 25
C2 - plank
3 x 45s

50 sit ups

3 x 20 push ups
3 x 35s hollow hold

Inspector Coptoor · 15-02-2014 6:07pm

Out of action with the flu/chest infection for the last week.

1st day back doing a bit today

Warm up
3 rounds of
10 squats
10 pull aparts
10 lunges
10 mountain climbers

A - 11 Turkish get ups each side with a 16kg KB

B1 - RDL - 4 x 10 with 90kg
B2 - split squats - 4 x 12 e/l with 2 x 12kg KBs

C1 - BB French press - 35kg - 3 x 12
C2 - inv rows - 3 x 12
C3 Russian twists - 3 x 30

D1 - BB 21s - 3 sets
D2 - band push downs 3 x 21

Inspector Coptoor · 18-02-2014 10:48pm

10km cycling today

Gym Day 1
A1 - 100kg squat with 3s eccentric
3 x 6
1 x 8
A2 - DB Press
2 x 16kg DBs - 4 x 10

B1 - BB row
80kg - 4 x 12
B2 - KB reverse lunge
2 x 16kg DBs - 4 x 8 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 50s
3 rounds

Inspector Coptoor · 19-02-2014 9:43pm

Spin on the bike
21km - 57 mins

11.1km cycle to gym - 30 mins

A1 bench
80kg - 8
85kg - 6,5,5
A2 - KB Swing
28kg - 8
32kg - 8
2 x 24kg - 8
2 x 32kg - 3 x 8

B1 - CGBP
60kg - 12,10,10,10
B2 KB Row - 32kg
4 x 12

C1 - 20kg BB Thrusters to med ball
25,20,20
C2 - plank
3 x 50s

D1 - 20s air squats
10s off
D2 - 20s sit ups
10s off
4 rounds

Smash glutes with grid roller

10km cycle home
28 mins

Inspector Coptoor · 20-02-2014 7:25pm

Friday

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
145 - 4 x 3
Double overhand
A2 - DB Tri Ext
4 x 10 with 2 x 12kg DBs

B1 RFE split squats
35kg - 12 per leg
B2 inverted rows
4 x 12

C1 10 plyo push ups
C2 25 KB swings @ 24kg
C3 - pallof press alphabet
3 rounds

Static stretching

Inspector Coptoor · 21-02-2014 3:06pm

50.4km on the bike
2 hours 18 mins moving time

Inspector Coptoor · 24-02-2014 8:11pm

Cycle to work
9km - 23 mins

Am session
Foam rolling
A - Inc DB Benching
2 x 30kg DBs - 4 x 6

B1 - DB Flies
12kg DBs - 4 x 12
B2 - KB Swings
24kg KB - 4 x 25

C1 - band assisted Triceps dips
3 x 12
C2 - med ball Russian Twists
3 x 30

Pm session
Hang clean and jerks
40kg - 3 x 3
50kg - 2 x 3
60kg - 2 x 2
70kg - 2 x 1
80kg - 2 x 1
85kg - 1
72.5kg - 5 x 1

Cycle home
9km - 26 mins

Inspector Coptoor · 25-02-2014 9:44pm

Cycle to work:
9km - 20:42

Am sesh
Foam rolling

Snatch technique work
Drop snatches

Hang Power Snatch
40kg - 4 x 3
45kg - 3 x 3
50kg - 3 x 2

Clean pulls
90kg - 5 x 3

Afternoon sesh
Warm up

1. 10 min block
Racked KB carry - 24kg KB - 40m
20s plank
15 rounds

2. Litvinovs
24kg KB swing - 10
20m sprint
20m walk
Repeat x 10

3. 10 min block
SL glute bridge - 5 per side
Med ball Russian twist - 20
SA KB press - 16kg KB - 5 e/s

4. Core work
Stretching

Apple, protein shake, chicken wrap, coffee

2.5km cycle to gym
7:30

Evening session
Deload sesh

Warm up
2 rounds of:
10 oh squats
10 pull aparts
10 jumping jacks
10 mountain climbers

A1 - 120kg DL - 3 x 6
A2 - split squat - 3 x 12 each side
A3 - KB swing - 3 x 25

B1 - DB floor press - 25kg DBs
0301 tempo
4 x 6
B2 - DB row - 25kg DB - 4 x 12 each side
B3 - SA press - 12kg KB - 4 x 20 e/a

Stretch
Hip flexor - 90s each side
Bottom of squat - 120s

Cycle home
10km - 28 mins

Inspector Coptoor · 26-02-2014 8:48pm

Cycle to work:
9km - 22 mins

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
10 oh squats
10 pull aparts
10 jumping jacks
10 mountain climbers

A1 - BB row - 70kg - 1040 - 6 reps
A2 - band pull aparts 2s pause -12
A3 - Lat raises - 8kg KBs - 25
7 rounds

B1 - 6 burpees
B2 - 12 push ups
B3 - 25 air squats
7 rounds

Core work

Cycle home
10km - 30 mins

Inspector Coptoor · 28-02-2014 7:13pm

Am cycle - 10km -27 mins

A1 - Squat - 4 x 8 - 85kg
A2 - DB Press - 4 x 8 - 20kg DBs

B1 - BB Row - 4 x 12 -65kg
B2 - KB Lunges - 4 x 12 e/s
2 x 12kg DBs

C1 - DB Press - 25 - 16kg DBs
C2 - DB Row - 25 e/s - 16kg DB
C3 - hollow hold - 30s

D1 - Curls - 20kg - 3 x 15
D2 - plank - 3 x 20s

Cycle home
10km - 25 mins

Inspector Coptoor · 01-03-2014 9:31pm

Today
Arms & calves

Curls
45kg ez curls - 6 x 6

DB Tri ext
10kg DBs - 6 x 12

Calves
BW + 40kg
4 x 25

Full rest day tomorrow.

Bit of testing next week

Inspector Coptoor · 03-03-2014 8:43pm

Cycling - 23km

Deadlift testing
Worked up to
140 - 1
150 - 1
160 - 1 all double OH
170 - 1 hook grip
180 - 1 hook grip
190 - x
185 - x

Lots of stretching

Inspector Coptoor · 10-03-2014 8:58pm

Cycling today.
23km - 60 mins total

Squat test day
Bar - 2 x 5
60 - 5
80 - 3
100 - 2
110 - 1
120 - 1
130 - 1
135 - 1.
Best squat in 18 months.

Then 115 x 5
100 x 10

Bench
Bar - 2 x 8
40 - 5
60 - 3
80 - 2
90 - 1
97.5 - 1
102.5 - x

Too slow in eccentric.

Inspector Coptoor · 11-03-2014 10:06pm

Cycling
23km total today
60 mins or so

Am session

A - 10 mins of
Racked KB carries - 20kg - 40m
20s plank

B - modified Litbinovs
10 x 24kg KB swings
20m sprint
20m walk
10 rounds

C - 10 minutes of:
10 glute bridges
20 med ball Russian twists
5 x SA 16kg KB press e/s

Stretch

Pm session
Long warm up

A1 - 70% 1RM bench 4010 x 6
A2 - push ups - 3010 x 12
A3 - 2 x 10kg DB flies - 25
4 rounds

B1 - chin ups 1040 x 6
B2 - BO rows @ 40kg 3010 x 12
B3 - RD Flies - 2 x 5kg DBs - 25
3 rounds

Pec smashing and stretching

Inspector Coptoor · 18-03-2014 10:24pm

Total cycling - 23km
60ish mins

Afternoon sesh
Warm up

1. 10 min block
Racked KB carry - 2 x 16kgKB - 40m
20s plank
15 rounds

2. KB swing push up ladder
24kg KB swing - 10
Push up - 1
Swing - 10
Push up - 2
Up to 6 & pyramid back down

3. 12 min block
SL glute bridge - 5 per side
Med ball Russian twist - 20
SA KB press - 16kg KB - 5 e/s

4.stretching
Foam rolling

Evening sesh

Warm up
3 rounds of 10 of
Squats
Jumping jacks
Mountain climbers
pull aparts
lunges

15 min block of
55kg bench - 6
Push ups - 12
Pull aparts - 25
7 2/3 rounds

15 min block of
55kg squat - 6 @ tempo of 4010
16kg goblet squat
12 @ tempo of 3210
Reverse lunges - 25 off each leg
3 1/3 rounds

Core work
Hollow hold/pallof press es combo
All for 30s, repeat by 5

COH · 18-03-2014 11:53pm

GBC + all the conditioning blocks ever + ME testing makes lama a lean boy

Inspector Coptoor · 19-03-2014 9:42pm

Cycling today -23km
64 mins (500kcals)

Strength session

A - front squats
80kg - 5 x 2

B - rack pull from pin #1
125kg - 3 x 5

C - RDLs
90kg - 4 x 10

D - BO row
60kg - 4 x 12

Foam rolling glutes
1 min each side
Couch stretch
1 min each side

Inspector Coptoor · 20-03-2014 10:40am

Total cycling today will be 25km

Morning session

Foam rolling
Stretching

A1 chins ups - 4 x 6
A2 inverted rows - 4 x 12
A3 face pulls - 4 x 25

B1 TBDL - 125kg - 3 x 6
B2 KB Swing - 24kg - 3 x 12
B3 low seated row - 3 x 25

Stretch

Inspector Coptoor · 21-03-2014 9:22pm

Cycling today
20km - 49 mins

Am
Foam rolling

Pm
Foam rolling
A - Tempo squats
4s eccentric - 55kg - 5 x 6 reps

B - chin ups - 4 rounds of
BW - 6,5,5,4
Green band - 6,6,5,5
Blue band - 10,8,7,5

C1 BB press - 40kg - 4 x 10
C2 TRX Rollouts - 4 x 10

D1-band push downs(blue)- 4 x 20
D2 - DB curls - 12
D3 - hammer curls - 12

Inspector Coptoor · 25-03-2014 11:10pm

Monday
20km cycling

Tuesday

Tuesday
Total cycling - 25km

Workout 1 - Afternoon
Foam rolling

1. 10 min block
Overhead KB carry - 2 x 16kgKB - 40m
20s plank
13 rounds

2. Litvinovs
10 x 24kg KB swings
20m sprint
20m walk
Repeat x 6

3.KB swing push up ladder
24kg KB swing - 10
Push up - 1
Swing - 10
Push up - 2
Up to 5 & pyramid back down

3. 12 min block
SL glute bridge - 5 per side
Med ball Russian twist - 20
SA KB press - 16kg KB - 5 e/s

Workout - evening
5 mins foam rolling
K star warm up

A squats
6 work sets with a 2010 tempo
110 x 5
113 x 4
115 x 3
111 x 5
114 x 4
116 x 3

B paused squats
3 x 5 with 2s pause at 60% 1RM
81kg

C1 split squats 3 x 6 per leg 4010
C2 rev lunge 3x12 per leg 2010
C3 goblet squats 3 x 25 2210

Inspector Coptoor · 26-03-2014 9:50pm

Am
Foam rolling legs
K star warm up

PM
Warm up
Foam rolling lats
Scap pull ups - 4 x 10
Band pull aparts - 4 x 10

A Bench
81 - 5
83 - 4
85 - 3
83 - 5
85 - 4
87.5 - 3

B Paused Bench with 2s pause
65kg - 5 x 5

C1 overhead press 45 - 3 x 6 @ 4010
C2 seated DB press
2 x 10kg DBs - 3 x 12 @ 3010
C3 plate raises - 3 x 25 @ 20kg, 15kg & finally 10kg

Inspector Coptoor · 28-03-2014 8:05am

Thursday
20km of cycling

Inspector Coptoor · 31-03-2014 7:05pm

Friday
Foam rolling

A front squat
82.5kg - 5 x 2

B rack DL
130kg - 8 x 3

C RDL
100kg - 8
90kg - 10
80kg - 12
70kg - 15

D Bent over row
50kg - 4 x 15 & 3010 tempo

E pull ups
6,5,4
Band assisted - 2 x 10

Total cycling Monday
25km

Am session
Foam rolling

Flat DB press
2 x 20kg DBs - 4 x 10 @ 4010

Dips
Band assisted - 3 x 10
BW - 6

Afternoon session
Foam rolling
Snatch practice with the bar
30kg - 3 x 3
40kg - 3 x 2
50kg - 6 x 1

Workout - evening
5 mins foam rolling
K star warm up

A squats
6 work sets with a 2010 tempo
112 x 4
115 x 3
117 x 2
115 x 4
117x 3
120 x 2

B paused squats
3 x 5 with 2s pause at 62.5% 1RM
85kg

C1 split squats 3 x 6 per leg 4010
C2 rev lunge 3x12 per leg 2010
C3 goblet squats 3 x 25 2210

Food intake today
2600 kcals

32% protein - 191g
42% lipid - 123g
27% carbs - 167g

Inspector Coptoor · 01-04-2014 7:59pm

Cycling today - 20km

Afternoon session

Warm up
3 circuits of the following
Walking Lunges 20m
Scap Push Ups 10
Sumo Walk 20m
Hamstring Walk 20m

A - 10 mins of
40m KB carries - 24kg suitcase carry and 16kg OH carry
20s plank

B - modified Litvinovs
10 x 24kg KB swings
20m sprint
20m walk
6 rounds

C - Goblet Squat/Push up ladder
8 goblet squats, 1 push up
8 goblet squats, 2 push ups
......................................
up to 5 push ups and back down to 1

D - 12 minutes work block of:
5 donkey glute raises each side
15s side plank (switching each round)
5 16kg KB rows each side @ 3010 tempo

Stretching at end:
Kelly Starret Hip opener
yoga poses inc downward facing dog

Inspector Coptoor · 02-04-2014 9:00pm

Cycling today
25km

PM
Warm up
Pec smashing with lacrosse ball - 60s each side
Foam rolling lats
Scap pull ups - 4 x 10
Band pull aparts - 4 x 10

A Bench
83 - 4
85 - 3
87 - 2
84 - 4
86 - 3
88.5 - 5

B Paused Bench with 2s pause
67.5kg - 3 x 5

C1 overhead press 50kg - 3 x 6 @ 4010
C2 seated DB press
2 x 10kg DBs - 3 x 12 @ 3010
C3 plate raises - 3 x 25 @ 20kg, 10kg & 10kg

D1 30kg skullcrushers - 3 x 6 @ 4010 tempo
D2 30kg CGBP - 3 x 12 @ 3010 tempo
D3 - Green band Tri push downs - 3 x 25

More lacrosse ball smashing of pecs & tris

Inspector Coptoor · 03-04-2014 10:09pm

20km cycling

Da Za · 04-04-2014 3:53pm

Keep eating those bananas you gobble gobble sauce burger

Inspector Coptoor · 07-04-2014 7:21pm

Friday
Cycling - 20km

Day 3

A front squats - 2010
Front squats @ 85kg - 5 x 2

B Deadlift
8 x 1 @ 140kg

C RDL - 2010
8 @ 100kg
10 - 90kg
12 - 80kg
15 - 70kg

D bent over row - 4 x 15 - 3010 tempo & 40kg

E pull ups
2 rounds of
BW - 6, 4
Green band - 8.6
Blue band - 9,5
Lat pull down - 15, 12

F
Tri push downs with bands - 3 x 20
Curls - 3 x 12
Hammer curls - 3 x 6

Monday

cycling
10km

Workout - evening
5 mins foam rolling
K star warm up

A squats
6 work sets with a 2010 tempo
115 x 3
117 x 2
120 x 1
116 x 3
120 x 2
123 x 1

B paused squats
3 x 5 with 2s pause at 65% 1RM
87.5kg

C1 split squats 3 x 6 per leg 4010
C2 rev lunge 3x12 per leg 2010
C3 goblet squats 3 x 25 2210

Inspector Coptoor · 08-04-2014 8:46pm

Cycling - 25km

Evening
15' conditioning block 1
TBDL - 80kg - 4
KB Swing - 24kg - 10
Pull ups - 3
10 rounds

15' conditioning block 2
snatch high pulls - 5
Plate shifting (4 plates left and right)
Inverted rows - 5
10 rounds

Stretch

Evening sesh
Warm up
Pec smashing with lacrosse ball - 60s each side
Foam rolling lats
Scap pull ups - 4 x 10
Band pull aparts - 4 x 10

A Bench
85 - 3
87 - 2
89 - 1
86 - 3
88 - 2
90 - 5

B Paused Bench with 2s pause
70 - 3 x 5

C1 overhead press 50kg - 3 x 6 @ 4010
C2 seated DB press
2 x 10kg DBs - 3 x 12 @ 3010
C3 plate raises - 3 x 25 @ 20kg, 10kg & 10kg

D1 scap pull ups - 4 x 10
D2 band pull downs - 4 x 12
D3 - band wideouts - 4 x 12
D4 - band Pushdowns - 4 x 15

Inspector Coptoor · 10-04-2014 8:37am

Cycling - 20km

A - clean & jerk
5 x 1 @ 70kg

B - snatch grip high pull
5 x 3 @ 70kg

C - flat DB press
20kg DBs - 10
27.5kg DBs - 8
32.5kg DBs - 5
37.5kg DBs - 5

Inspector Coptoor · 14-04-2014 8:08pm

Sunday - 112km on the bike
5 hours 26 mins
2750kcals

Monday
Cycling
20km

Day 1 Session

A - Squats
Bar - 10
60 - 5
81 - 5
95 - 5
108 - 5, 7
81 - 15

B - Paused Squats
81kg - 5 x 3

C 15 min block
Split squats - 5 each leg at 5010
Push ups - 5 @ 5010
9 rounds I think

D plate raises
5kg - 100

Inspector Coptoor · 15-04-2014 8:43pm

Cycling today - 25km

Day 2
Foam roll lats
Lacrosse ball chest
2 rounds of:
Scap pull ups - 10
Band pull aparts - 10
Scap pull ups - 10
Band pull aparts thumbs out - 10
Band dislocates - 10
Behind neck pull aparts - 10

A Bench
Bar - 10
40 - 2 x 5
60 - 5
70 - 5
80 - 5,12
60 - 20

B Paused Bench with 2s pause
60 - 5 x 3

C - 15 min work block
24kg KB swings - 10
16kg KB rows - 12 each side
14 rounds

D - BB Thrusters x 100
20kg BB
Made up of
8 x 10
1 x 20

Inspector Coptoor · 17-04-2014 12:25pm

Wednesday - 53km cycle in 2:23:37

Today - 56km cycle in 2:33:30

Up to 275km for the week.
Will do a short spin tomorrow to bring it up to 300.

Inspector Coptoor · 18-04-2014 8:07pm

Cycling
25km total

Day 3
Bar - 10
40 - 2
50 - 2
60 - 2
70 - 2
80 - 2
85 - 2
87.5 - 2
90 - 2
92.5 - 2
95 - 2

B rack pulls from mid shin
100 - 3
120 - 3
140 - 3
160 - 1
170 - 1
180 - 1

C RDLs
140 - 5
120 - 8
100 - 10
80 - 12
70 - 15

D Rev Grip bent over row
60 - 15
70 - 15
80 - 15,15

Inspector Coptoor · 19-04-2014 8:54pm

Saturday mixed session

A - Snatch High Pulls
Bar - 10
50 - 2 x 3
60 - 3
70 - 3
75 - 3
80 - 3 x 3

B - Bench
20kg - 10
60 - 5
80 - 3
87.5 - 1
95 - 1
102.5 - 1 PR in last 12 months

C1 - Dips
BW - 4 x 5
Loads of band assisted ones
C2 - curls - 30kg - 5 x 10

D - Hammer curls - 4 x 12

E - Rear Delt Flies
4 x 12

F - seated leg extension
3 x 15

Inspector Coptoor · 20-04-2014 11:37am

Sunday
Checked blood pressure and pulse
BP - 132/68
RHR - 49 bpm

Foam rolling
Glutes
Quads
Hams
Calves
ITBs
Thoracic spine
Lats

Mobility
K Star warm up
30s in 4 positions each side

Shoulders
BB OH Press
20 - 2 x 10
40 - 5
50 - 5
60 - 3
70 - 2 + 3 push presses

DB Press
8kg DBs - 8
14kg DBs - 8
22kg DBs - 3 x 8

Seated lat raises
4 x 12
Supersetted with
BB front raises
4 x 12

Rear delt flies
4 x 12

Face pulls
4 x 12

Stretch

Inspector Coptoor · 22-04-2014 10:04pm

Cycling
25km

Month 2
Day 1

Warm up
Foam rolling
K Star hip openers

A - Squats
112.5 x 5
115 x 4
117.5 x 3
113.5 x 5
117.5 x 4
120 x 3

B - 1.5 squats
87.5kg - 3 x 5

C - 3 rounds of
C1 - 45s split squats e/l @ 4010 tempo with 15s rest
C2 - 2 x 45s of forward lunges
C3 - 45s or RDLs with 32kg KB @ 3010 tempo

Inspector Coptoor · 23-04-2014 6:41pm

Total cycling today - 25km
Morning Session

A Bench
82.5 - 5
85 - 4
87.5 - 3
85 - 5
87.5 - 4
90 - 3

B - 1.5 bench
65 - 3 x 5

C1 65kg - 3 x 6 @ 4010 tempo
C2 CS Row
2 x 20kg DBs - 3 x 12 @ 3010
C3 reverse flies- 3 x 25

D1 - DB curls - 3 x 10
D1 - Tri Push downs - 3 x 12

Evening sesh
Warm up
Pec smashing with lacrosse ball - 60s each side
Foam rolling lats
Scap pull ups - 4 x 10
Band pull aparts - 4 x 10

A Bench
83 - 5
85 - 4
87 - 3
85 - 5
88 - 4
90 - 5

B - 1.5 Bench
65 - 3 x 5

3 rounds of:
C1 BB row - 45s @ 4010 tempo
15s rest
C2 seated DB press
45s of 2 x 10kg DBs - @ 3010
15a rest
C3 reverse flies - 2 x 5kg DBs
15s rest
C4 Push ups
60s rest

Felt good today so said I'd do the bench session twice.
Lots of food & a nap in between

Inspector Coptoor · 24-04-2014 3:24pm

Today
65km cycling.
3 hours
393m of climbing

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

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