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

Inspector Coptoor · 29-04-2014 09:15PM

Tuesday
Cycling - 20km - 45 mins

Afternoon session
Warm up
Lunges
SL RDLs
Sumo squats

1. KB carries
2 x 32kg KBs - 5 x 100m

2. Litvinovs
10 swings with 32kg KB
50m sprint
50m walk
Repeat x 6

3. KB swings
32kg KB - 20
Rest for 30s
Repeat x 6

4. Core circuit
Plank - 20s
5s push up eccentric
Mountain climbers - 20s
5s push up eccentric
Sit ups - 20
Repeat x 3

5. Hollow holds
3 x 30s

Evening session
Warm up
Foam rolling - 2 minutes per leg
K Start warm up - 30s in each position on each leg

A Squats
115kg - 4
117.5kg - 3
120kg - 2
116kg - 4
118.5kg - 3
122.5kg - 2

B 1&1/2 squats
90kg - 3 x 5

C - Bambi legs circuit
3 rounds of 45s on 15s off
1 - 32kg KB RDLs
2 - split squats - 3010
3 - split squats - 3010
4 - 16kg goblet squats
A - squats

Inspector Coptoor · 30-04-2014 07:01PM

Cycling today - 22km

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
87.5 - 4
90 - 3
92.5 - 2
90 - 4
92.5 - 3
95 - 4

B 1 1/2 Bench
70 - 6
72.5 - 2 x 6

4 rounds of 45s on, 15s off of:
C1 - DB Thrusters with 2 x 10kg DBs
C2 - push-ups with 3010
C3 BB rows - 45kg with 3010
C4 - plate raises with 10kg

Inspector Coptoor · 06-05-2014 08:48PM

Tuesday - 20km cycling

Am - foam rolling for 15 minutes

Pm - Conditionimg session

A - Carries & Sprints

B - Swings
6 x 20 with 32kg
20 with 2 x 28kg

C - Core circuit - 3 rounds of:
Hollow holds
Reverse crunches
Circles
Wipers

D - KB rows
3 x 12 each side with 16kg KB @ 3010

Inspector Coptoor · 07-05-2014 09:02PM

Am
Cycling.
8.5km commute in 19:35 PR

Foam rolling
A Squats
Bar - 10
40 - 5
60 - 5
80 - 3
100 - 3

Work sets
117.5 - 3
120 - 2
122.5 - 1
120 - 3
122.5 - 2
125 - 1

B
Box squats - 3s eccentric, stay tight on box and explode up.
60 - 5
70 - 5
80 - 5
90 - 3 x 5
100 - 3 x 3

Pm session
Day 2

Warm up
Rolling of lats
Smashing of lacrosse ball
Pull aparts
Scap pull ups

A bench
87.5 x 5
89.5 x 4
91 x 3
89.5 x 5
92 x 4
93.5 x 3

B 1.5 bench
73.5 - 3 x 6

C OH Press
47.5 - 3 x 8

D - 3 rounds of
D1 push up - 6 @ 4010 + 10kg plate
D2 OH P 20kg BB - 12 @ 3010
D3 plate raise with 10kg - 25

Cycle home.
10km - 25 mins

Inspector Coptoor · 08-05-2014 08:38PM

Today
18km on the bike in 45 mins

Inspector Coptoor · 09-05-2014 07:30PM

Am cycling
8.5km - 20 mins
Few PRs on segments.
1km time trial on way in - 1:59 & 30.2km/hr

PM
Warm up

Box squats with 3s eccentric to parallel
Bar - 8
40 - 5
60 - 5
80 - 3
100 - 3
120 - 2
130 - 2
135 - 2
140 - 2

Bench
Up to 82,5kg for 3 x 6

Split squats
3010 tempo
3 x 6 each leg

BB curls
3 x 12
Assisted dips
3 x 8

Core circuit

Cycle home
10km - 25 mins

Inspector Coptoor · 11-05-2014 02:36PM

Sunday
Random session

1km row - 3:27.3

Snatch grip high pulls
Up to 85kg for 5 x 3

Chest supported rows
4 sets of 10 @ 70kg

Arnold Press
Up to 22.5kg DBs for 3 x 8

Seated DB Press
Up to 30kg DBs x 8
22.5kg DBs - 3 x 8

Last pull down
12
10
8

Inspector Coptoor · 14-05-2014 07:01PM

Wednesday

Cycle to work
8.5km - 19:56

15:00
Day 1 - Squats

A - Box Squats to parallel
Worked up to 100 x 5

Work sets
115 x 4
117.5 x 3
120 x 2
117.5 x 4
120 x 3
122.5 x 2

B - box squats with 3s eccentric
100kg - 3 x 6

C single leg work
3 x 8 RDLs
3 x 8 split squats

D 1km row - 3:27

17:00
Day 2 Bench

A Bench
89 x 4
91 x 3
93 x 2

90 x 4
92 x 3
95 x 4

B paused bench - 2s pause
65 - 3 x 7

C 75% bench OMEM
80 x 3 for 8 minutes

D - Density block for 15 mins
D1 -Push ups - 8 with 3010 tempo
D2 - BB RDLs - 80kg - 12
7 rounds

Cycle home
10km - 26 mins

Inspector Coptoor · 15-05-2014 05:20PM

Thursday
23km cycling

Foam rolling
Stretching

Inspector Coptoor · 16-05-2014 06:09PM

Cycle in to work
8.5km - 19:19 PR

Am session

OH press
Bar - 10
30 - 8
40 - 8
50 - 6
55 - 6

Push Presses
60 - 5
65 - 4
70 - 4
75 - 3
80 - 1

Lat pull down
10 sets of 10

Evening session

Foam rolling
Box squats to parallel
Bar - 2 x 8
60 - 5
80 - 5
100 - 5
120 - 3
140 - 2
160 - 1

Upper back smasher
BW pull ups - 6,5,4
Green band pull ups - 7,6,4
Blue band pull ups - 5, 5, 4
Lat pull downs - 15,12,12
3 rounds

DB bench
27.5kg DBs - 4 x 8

KB lunges
2 x 16kg KBs - 4 x 8 @ 3010

BB Curls - 4 x 12 @ 27.5kg

Triceps push downs
4 x 15 with green band

Core circuit
Crunches - 30s
Marching plank - 60a
Side plank - 30s
Side plank - 30s
Ab circles - clockwise - 30s
Ab circles - anti-clockwise - 30s
Crunches - 30s
Russian V tuck twists - 30s

Cycle home
9km - 23 mins

Inspector Coptoor · 23-05-2014 05:15PM

Tuesday
Bike in the shop

Foam rolling

Mobility warm up

Carries
85kg on Trap Bar
10 x 40m carries

Goblet squats x 5
KB swings x 10
5 rounds

SA KB push press
32kg - 3 each side
Reverse lunges - 6 each side
5 rounds

KB rows - 8 each side - 3010
Eccentric push up - 20 seconds
5 rounds

Core circuit
5 mins 15s

Stretch

Friday

Cycling.
20km

A box squats
112.5kg - 5 x 8

B - KB RDLs
2 x 24kg KBs - 4 x 8 @ 3010

C - 10 min block
2 x 16kg KB Press - 5
2 x 16kg KB rev lunges - 3 per leg
20s plank
10 rounds

D - Arms
Curls - 3 x 12
Push downs - 3 x 15

E - 5:45 core circuit

Inspector Coptoor · 26-05-2014 09:34PM

Cycling - 20km

A Bench Press
75kg - 5 x 8

B INc DB Press
2 x 27.5kg DBs - 5 x 8

C DB ROws
42.5kg DB - 5 x 8 each side

D - 15 minute density block
D 1 - KB Chest Supported Row - 2 x 16kg KBs - 10
Seated DB PRess - 2 x 10kg DBs - 10
11 rounds

E - Dips - 3 x 3

F - Triceps Push Downs - 3 x 15

Inspector Coptoor · 27-05-2014 06:57PM

Cycling - 20km - 44 mins

Foam rolling

Week 1 Day 3 - Back

A - Deadlift
125kg - 5 x 8

B - Lat Pull down
65kg - 5 x 10
Slow, controlled reps

C - Pendlay Rows
60kg - 5 x 8

D - Density Block for 15 mins
D1 - push ups - 6
D2 - 2 x 16kg KB RDLs - 12
13 rounds

E1 - BB curls - 22.5kg - 5 x 10
E2 - KB shrugs - 2 x 16kg KBs - 5 x 10

Ab Circuit - 5:45

Inspector Coptoor · 05-06-2014 09:39PM

Cycling - 12km

A Bench Press
80kg - 5 x 6

B INc DB Press
2 x 30kg DBs - 5 x 6

C DB ROws
30kg DB - 5 x 10 each side

D - 15 minute density block
D 1 - DB Chest Supported Row - 2 x 17.5kg DBs - 10
Seated DB PRess - 2 x 10kg DBs - 10
11 rounds

E - Dips - 3 x 3

F - Triceps Push Downs - 4 x 12

Inspector Coptoor · 06-06-2014 08:45PM

Cycling - 20km

Week 2 Day 2

A - Deadlift
135kg - 5 x 6

B - Lat Pull Down
5 x 12

C - Bent Over Rows
70kg - 5 x 8

Inspector Coptoor · 11-06-2014 07:32PM

Monday - 10 km cycling

A - box squat
120kg - 5 x 6

B - DB RDLs
2 x 40kg DBs - 4 x 8

C - split squats
Bw + 20kg - 4 x 8 per leg

D - 10 min density block
KB swings - 10
KB rows - 8 each side
8 rounds

Today Wednesday

10km Cycling

A - Bench - 5x8 @ 72.5kg

B - DB shoulder press - 4 x 10 with 20s

C - Raise complex - 3x10 each. 30 degree/front/rear.

D - Tri-pushdowns-100reps

Inspector Coptoor · 15-06-2014 10:45PM

Friday - 40km cycling in 90 mins

Fri, Sat and Sun
Lots of Olympic lifting technique work on snatch, clean and the jerk

Sat evening

A - Deadlift
145kg for 5 x 4

B - Pendlay Rows
60kg - 4 x 8 dead stop reps

Sunday
Cycling - 13km - 31mins

2 weeks off now to do loads of cycling and lifting

Inspector Coptoor · 16-06-2014 01:25PM

Monday
AM session
34km cycling in 1 hour 25 mins.
225m climbing
935kcals

Inspector Coptoor · 16-06-2014 06:39PM

Monday PM session

Bench Day 2

A - bench
70, 75, 80, 82.5 & 85 x 5

B - close grip bench
4 x 10 @ 52.5

C - rolling DB Tri ext
4 x 15 with 2 x 14kg DBs

D1 - BB curls
5 x 6 @ 50kg
D2 - triceps Pushdowns
5 x 20

E - 5 min Ab circuit

Inspector Coptoor · 18-06-2014 06:39PM

Tuesday
40km cycling
1 hour 40 mins

Squat session

A - Box squats
127.5kg - 5 x 4

B - RDLs
80kg - 4 x 8

C - split squats
25kg BB in FS racked pos - 4 x 8 each leg

D - 15 min density block
D1 - 24kg KB swing - 10
D2 - 20kg KB row - 5 each side
13 rounds

E - calf raises - 5 x 20

F - core circuit
7 mins

Edwardius · 18-06-2014 09:04PM

Inspector Coptoor wrote: »

Fri, Sat and Sun
Lots of Olympic lifting technique work on snatch, clean and the jerk

Did he show you his leg again?!

Inspector Coptoor · 18-06-2014 09:06PM

He did surely.

And the catchphrases were uttered very frequently.

I suppressed the hate

Inspector Coptoor · 20-06-2014 07:55PM

Bench Day 1

A - Bench - 6x8 @ 75kg

B - DB shoulder press
4 x 10 with 2 x 14kg DBs

C - Raise complex -
3x10 each. 30 degree/front/rear.
6kg DBs

D - Tri-pushdowns-100reps

E - Preacher curls - 100 reps

Inspector Coptoor · 21-06-2014 04:39PM

Deadlift

Week 4 Day 2
Foam rolling

Face pulls
Warm up DLs

A - Deadlift
152.5kg - 5 x 4

B - Pendlay Rows
60kg - 4 x 8

C - wide grip fat bar Lat Pull Down
4 x 8

D - Bent Over Rows
70kg - 4 x 8

E - narrow grip fat bar lat pull downs
4 x 8

Inspector Coptoor · 26-06-2014 08:11PM

Wednesday
65km cycling in 2 hours 45 mins
465m climbing
1750kcals
Avg speed of 23km/hr

Thursday

A - bench
Up to 85 x 5

B - close grip bench
55kg - 4 x 10 with elbow tuck

C - rolling DB Tri ext
4 x 15 with 10kg DBs

D - curls

Inspector Coptoor · 30-06-2014 05:11PM

A - Bench - 5x8 @ 77.5kg

B - DB shoulder press
2 x 17.5kg DBs - 4x10.

C - Raise complex - 3x10 each.
30 degree/front/rear
With 2 x 7.5kg DBs

D - Tri-pushdowns-100reps

E - curls - 60 reps

Inspector Coptoor · 01-07-2014 04:50PM

Cycling
110km
4 hours 55 mins
636m climbing
2978kcals

Some day for it.

Inspector Coptoor · 02-07-2014 09:29PM

Deadlift

Week 5 Day 2
Foam rolling

Face pulls
Warm up DLs

A - Deadlift
162.5kg - 5 x 3

B - Bent Over Rows
75kg - 4 x 8

C - wide grip Lat Pull Down
4 x 8

D - SLDLs
60kg - 4 x 10

E - 45 degree back extensions with 15kg plate
5 x 10

Inspector Coptoor · 03-07-2014 01:22PM

65km on the bike
2 hours 46 mins
Avg speed of 23.4km/hr

Inspector Coptoor · 04-07-2014 07:01PM

Bench day 2

A - bench
20 - 2 x 5
40 - 5
60 - 5
80 - 5
87.5 x 5
90 x 5

B - close grip bench
55kg - 4 x 10 with elbow tuck

C - rolling DB Tri ext
4 x 15 with 10kg DBs

D - curls
Conc curls
10kg DB - 4 x 10
Hammer curls
1 x 20

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

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