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

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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,520 ✭✭✭ COH


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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Thursday
    20km of cycling


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    20km cycling


  • Registered Users Posts: 769 Da Za


    Keep eating those bananas you gobble gobble sauce burger


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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.


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    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


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  • Registered Users Posts: 6,818 ✭✭✭ Inspector Coptoor


    Today
    65km cycling.
    3 hours
    393m of climbing


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