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

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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