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

Inspector Coptoor · 13-08-2014 8:36am

Back

A - Deadlift
140kg - 5 x 6

B - SLDL
70kg - 4 x 8 @ 3010 tempo

C - BB Rows
70kg - 4 x 8 @ 3010 tempo

D - Lat Pull down
65kg - 5 x 12

E - Face Pulls
8 x 12

Cycling
20km - 40 mins

Inspector Coptoor · 14-08-2014 3:51pm

75km cycle
3:15 mins
2000kcals
Avg speed - 23km/hr

Inspector Coptoor · 15-08-2014 5:06pm

06:30
8.8km cycle - 21 mins

Foam rolling
Stretching
De Francos Agile 8 x 2

Cycle
8.8.km - 21 mins

10km walk/hike around Glendalough.
2:40:32

Nice day for low level activity.
400m of elevation gain during the walk, nice bit of sweat built up.

Alf Veedersane · 15-08-2014 7:35pm

Inspector Coptoor wrote: »

06:30
8.8km cycle - 21 mins

Foam rolling
Stretching
De Francos Agile 8 x 2

Cycle
8.8.km - 21 mins

10km walk/hike around Glendalough.
2:40:32

Nice day for low level activity.
400m of elevation gain during the walk, nice bit of sweat built up.

Well jelly!

Would love to have been somewhere like Glendalough on a day like today.

Inspector Coptoor · 16-08-2014 12:09pm

Bench Day 1

A - Bench - 7,8,7,8, 8 @ 85kg

B - DB shoulder press
4 x 10 with 2 x 15kg DBs

C - Raise complex -
3x10 each. 30 degree/front/rear.
5kg plates

D - Tri-pushdowns- 100 reps

E - barbell curls - 60 reps

F - Abz

Cycling
11km - 25 mins

Inspector Coptoor · 17-08-2014 2:18pm

47.2km
2 hours
1095 kcals
23.3km/hr average
Max speed 57.8km/hr
Easy spin.

85km tomorrow and will be trying for 200 or so on Tuesday

Inspector Coptoor · 18-08-2014 5:42pm

80km spin from Roacommon to Galway.
3:00 on the button
Average of 26,7km/hr
1700kcals
Max speed of 50.4/hr

Delighted with this as the wind was brutal and I had a big bag on my back.

Inspector Coptoor · 21-08-2014 7:12pm

Bench

A - Bench
Up to 100kg x 4
Going in the right direction.

B - close grip bench press
62.5kg - 4 x 8

C - DB Tri Ext
2 x 12.5kg DBs - 5 x 20

D - BB curl
20kg - 5 x 12

Inspector Coptoor · 22-08-2014 10:09am

Back

A - Deadlift
150kg - 2 x 4 & 1 x 3
Legs still in bits from cycling

B - SLDL
70kg - 4 x 8 @ 3010 tempo

C - BB Rows
70kg - 4 x 8 @ 3010 tempo

D - Lat Pull down
65kg - 5 x 12

E - Face Pulls
5 x 12

F - pull ups
3 x 3

Cycling
22km - 48 mins

Inspector Coptoor · 23-08-2014 2:08pm

Bench Day 1

A - Bench - 5,5,5,5,3@ 87.5kg

B - DB shoulder press
5 x 8 with 2 x 20kg DBs

C - Raise complex -
3x10 each. 30 degree/front/rear.
5kg plates

D - Tri-pushdowns- 100 reps

E - barbell curls - 60 reps

F - Abz

Cycling
11km - 25 mins

Inspector Coptoor · 25-08-2014 11:12am

Monday morning

9km cycle to work - 19:39

A - box squats to parallel
60kg - 4 x 6

B - BB Lunges
25kg - 4 x 6 per leg

C - pull ups
3 x 6

D - weighted planks
20kg - 3 x 30s

Cycle home - 9km
20 mins

Inspector Coptoor · 26-08-2014 8:19pm

Bench

A - Bench
Up to 100kg x 1
Pure ****e

B - close grip bench press
62.5kg - 4 x 8

C - DB Tri Ext
2 x 12.5kg DBs - 5 x 20

D - BB curl
20kg - 5 x 12

E - abz

Inspector Coptoor · 27-08-2014 10:08am

Cycling - 8.5km 17:38
Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

A - TBDL squat jumps
5 x 3

B - TBDL
80kg - 2 x 5
110kg - 2 x 3
130kg - 3
150kg - 3
170kg - 1
200kg - 1

C - BB rows
70kg - 4 x 8

D - SLDL
70kg - 4 x 8

E - Lat pull down
4 x 10

F - face pulls
4 x 15

Alf Veedersane · 27-08-2014 10:29am

Inspector Coptoor wrote: »

Cycling - 8.5km 17:38
Managed a 3.5km segment in 5:19 at an average speed of 39.4km/hr.

Nice!

Inspector Coptoor · 27-08-2014 10:42am

It was mostly flat.
N11 there going towards town from ucd

Alf Veedersane · 27-08-2014 10:45am

The road isn't brilliant along those bike lanes. The traffic probably puts paid to keeping that up for much longer.

Inspector Coptoor · 27-08-2014 10:54am

Yeah, I don't use the cycle lanes.
I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!

Alf Veedersane · 27-08-2014 10:59am

Inspector Coptoor wrote: »

Yeah, I don't use the cycle lanes.
I stay in the bus lane, bus drivers don't like it but feck them, I'm entitled!

:pac:

Inspector Coptoor · 28-08-2014 12:22pm

Thursday
17km cycling 40 mins

Rounds of
16 alternating 1 arm swings - 20kg KB
5 goblet squats - 20kg
2 point plank - 10s
10 rounds

Inspector Coptoor · 30-08-2014 10:02am

Bench

A - Bench
Up to 100kg x 3

B - DB shoulder press
2 x 22.5kg DBs - 4 x 8

C - push downs
5 x 15

D - BB curl
22.5kg - 5 x 12

Cycling
18km - 40 mins

Inspector Coptoor · 01-09-2014 7:19pm

Monday

AM

Cycle 9km - 20 minutes.

Legs

Foam rolling

A - box squats
65kg - 5 x 5

B - BB Lunges
30kg - 4 x 6 per leg

C - weighted planks
+20kg - 4 x 30s

Bench day 1

A - Bench
Up to 100kg x 3

B - close grip bench press
65kg - 4 x 8

C - DB Tri Ext
2 x 16kg DBs - 4 x 15

D - BB curl
25kg - 4 x 12

E - abz

Cycle home - 9km - 20 mins

Inspector Coptoor · 02-09-2014 5:43pm

Tuesday

AM

Cycle in
9km in 20 mins

30 mins of mobility work including
Foam rolling
Crab walks
Band pull a parts
Dislocates etc

PM

Conditioning

Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
The Coyote
15 swings
5 goblet squats
3 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball
29 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

Stretching

9km cycle home - 20 mins

Inspector Coptoor · 03-09-2014 11:53am

Wednesday

AM

Cycling - 9km - 19 mins

Foam rolling
Stretching
Band work

A - bench
75kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
Cycling
14km - 30 mins

Inspector Coptoor · 04-09-2014 5:14pm

Today
Rest day

Cycling
23km - 58 mins

Inspector Coptoor · 06-09-2014 1:00am

Friday AM

Cycle - 8.5km - 19:52

A - DB Bench Press
14s - 8
20s - 8
27.5s - 5
32.5s - 5
35s - 5
37.5s - 4

B - BB OH Press
20kg - 8
30kg - 8
40kg - 3 x 8

C - Abz

PM

Foam rolling
Stretching

A - TBDL
152kg - 5 x 5
S/s with with weighted planks
+50kg - 5 x 30s

B - BB Row
4 x 8 @ 70kg

C - RDLs
4 x 8 with 2 x 28kg KBs

D - Lat Pull Downs
4 x 12

E - Face Pulls
4 x 15 with purple band

F - curls
4 x 12

Cycling
18km - 40 mins

Inspector Coptoor · 08-09-2014 6:14pm

Weekend was training free.
Nice DOMS from Friday's training

Monday AM
8.3km cycle.
19:30

Squats
A - box squats - 5 x 5 @ 70kg

B - BB lunges - 4 x 6 per leg @ 32.5kg

C - hanging leg raises - 4 x 10

PM

Bench
A - up to 102.5 x 2
Nearly got the third

B - CGBP - 4 x 8 @ 67.5kg

C - DB Tri Ext - 4 x 15

D - curls - 4 x 12

E - row 1km - 3:32
Gassed badly at the end

Cycle - 8.3km
19:25

Inspector Coptoor · 09-09-2014 7:46pm

Tuesday AM

8.4km cycle in 20:05

30 mins of mobility work

PM
Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
The Coyote
15 swings
5 goblet squats
3 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball on ankles - 20s
20 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

Stretch

8.4km cycle in 20:00

Inspector Coptoor · 10-09-2014 2:10pm

Wednesday AM
Cycling - 8.4km in 19:35

A - bench
77.5kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
Cycling
8.4km in 20:00

Inspector Coptoor · 11-09-2014 1:30pm

Thursday AM
8.3km cycling in 19:00

C2 rower
500m - 1:46
500m - 1:47

30s on/30s off
149m
151m
148m
147m
147m
153m

Hand bike
15 mins

8.4km cycling in 20:00

Inspector Coptoor · 12-09-2014 7:15pm

Friday AM
Cycling - 8.3km - 19:16

Foam rolling

Bench
A - DB Bench
12s - 10
22.5s - 5
27.5s - 5
32.5s - 5
37.5s - 5

B - BB OH Press
20kg - 8
40kg - 5 x 8

PM
A - TBDL Programme
162kg - 5 x 3

B - BB row
75kg - 5 x 8

C - BB RDL
2 x 28kg KBs - 4 x 8

D - BB curls- 4 x 12

E - face pulls - 4 x 15

F - 6:00 core circuit

Stretch

Cycling - 8.4km - 20 mins

Inspector Coptoor · 15-09-2014 7:24pm

Monday AM

8.4km cycling in 18:23

Squats
A - box squats - 5 x 5 @ 75kg

B - BB glute Bridges - 4 x 6 @ 70kg

C - BB lunges - 4 x 6 per leg @ 35kg

C - hanging leg raises - 4 x 10

PM

Bench
A - 102.5 x 1
100kg - 3 x 1

B - CGBP - 4 x 8 @ 67.5kg

C - DB Tri Ext - 4 x 15

D - curls - 4 x 12

E - row 1km in 3:26.5

Cycling - 8.4km in 19:00

Inspector Coptoor · 16-09-2014 5:15pm

Tuesday AM
8.4km cycling - 19:33

Hang Snatch
Bar - 3 x 3
40kg - 3 x 3
45kg - 3 x 2
50kg - 3 x 1

Clean & Jerk
50kg - 3 x 3

Hang clean
70kg - 3 x 3

Band resisted pull ups
2 red bands - 5,5,4,4,3,3

PM
Block 1
The Eagle:
8 rounds of:
8 x Dbl KB FS with 2 x 16kg Kabs
20m carry

Block 2
15 swings
3 KB presses each side
5 push ups
10 rounds with 30s between rounds

Core circuit
Leg raise with 7kg medball
20 Russian twists with 7kg med ball
20s cobra stretch
4 rounds

8.4km cycle - 20 mins

Inspector Coptoor · 17-09-2014 5:35pm

Wednesday AM

8.4km cycle in 19 minutes

A - bench
75kg - 5 x 8

B - DB Shoulder Press
20kg DBs - 4 x 10

C - 3 way shoulder raises
3 x 30

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
8.4km - 20 mins

Inspector Coptoor · 24-09-2014 6:42pm

Wed AM

Cycling - 8.4km - 21 mins

A - Bench
72.5kg - 5 x 8

B - DB Press
2 x 20kg DBs - 5 x 8

C - 3 way shoulder raise
3 x 30

D - Peterson Step ups
4 x 8 per leg

PM
8.2km cycling - 18:21

Inspector Coptoor · 26-09-2014 6:28pm

Friday AM
Cycling - 8.3km - 19:16

Stretch
A1 - box squat
80kg - 6 x 6

A2 - DB Bench
12s - 10
30s - 6 x 5

B1 - BB OH Press
20kg - 8
50kg - 5 x 8

B2 - BB lunges
37.5kg - 4 x 6 per leg

B3 - hanging leg raises
4 x 10

PM
A - TBDL Programme
162kg - 4 x 5

A2 - Palloff Preas
Alphabet - 2 x each side

B - BB row
75kg - 4 x 8

C - BB RDL
75kg x 8

D1 - curls - 15
D2 - oh triceps ext - 15
D3 - plate raises - 15
D4 - face pulls - 15 3 rounds

F - 6:00 core circuit

Stretch

Inspector Coptoor · 29-09-2014 9:47pm

Monday
A1 box squats
6 x 6 @ 85kg
A2 Bench Press
Up to 100kg - 1 x 2 and 4 x 1

B1 - BB lunges - 4 x 6 per leg with 40kg
B2 - band assisted dips - 4 x 8

C1 - Tri push downs - 4 x 20
C2 - BB curls - 4 x 12
C3 - Peterson step up - 4 x 10 each leg
C4 - BB calf raises - 4 x 20

8.3km cycling
21:30

Inspector Coptoor · 30-09-2014 6:01pm

Tuesday AM
8.4km cycle - 18:08

Circuit training
60s on, 15s off
1 minute rest

Heavy bag - 5 kicks left, 5 kicks right - repeat
Treadmill - 19.2km/hr
Bike - level 25 out of saddle - 60rpm
Rowing machine - 1:43 pace
Cross trainer - level 12

3 rounds

PM
2nd round of circuits
Circuit training
60s on, 15s off
1 minute rest

Heavy bag - 5 kicks left, 5 kicks right - repeat
Treadmill - 19.2km/hr
Bike - level 25 out of saddle - 60rpm
Rowing machine - 1:43 pace
Cross trainer - level 20

3 rounds

8.4km cycle - 20 mins

Inspector Coptoor · 04-10-2014 12:00pm

Wednesday AM

8.4km cycle in 19 minutes

A - bench
75kg - 5 x 8

B - DB Shoulder Press
22.5kg DBs - 8,7,7,7

C - 3 way shoulder raises
3 x 30 with 2 x 6kg DBs

D - Tri Push downs
4 x 25

E - curls
4 x 12

PM
8.4km - 20 mins

Thursday - 17km cycling

Friday AM
Cycling - 8.3km - 19:16

BB OH Press
20kg - 8
50kg - 5 x 8

PM
A - TBDL Programme
172kg - 4 x 3

A2 - Palloff Preas
Numbers 1-10 - 2 x each side

B1 Pull ups
+5kg - 2 x 3
BW - 2 x 5
Band assisted - 2 x 8

B2 - KB RDLs
2 x 32kg KBs - 4 x 8

C1 - curls - 12
C2 - oh triceps ext - 12
C3 - plate raises - 10
C4 - lateral raises - 10
3 rounds

F - 6:00 core circuit

Stretch

Inspector Coptoor · 06-10-2014 8:14pm

I bought the Ashman Strength System ebook yesterday and I found myself really really liking the template, the exercises given as options for the template and the way that it's periodised into easy to manage blocks and its a 4 day a week programming hitting lower body push and hinge, upper body push and pull, and arms twice a week with and being hit 4x a week and with conditioning built in.

It's a really good looking document.

So I started it today

Week 1
Block 1
Day 1

Squat
75kg - 3 x 10

RDLs
80kg - 3 x 10

Shrugs
80kg - 3 x 20

Chins
6,6,5,5

BB curls
20kg - 3 x 20

Leg raises
3 x 12

Conditioning
15 mins of fairly high intensity swimming

20 mins medium intensity cycling (25km/hr average)

Inspector Coptoor · 07-10-2014 8:36am

Tuesday

8.4km cycling - 20 mins

Inc BB Bench
62.5kg - 4 x 10

DB Rows
37.5kg - 4 x 8 each side

Klokov Press
25kg - 4 x 12

Decline sit ups
3 x 15

Triceps Band Pushdowns
Green band - 3 x 20

8.4km cycling - 20 mins

Inspector Coptoor · 08-10-2014 7:39pm

Wednesdaybrest day

Total cycling 17km
40 mins

Inspector Coptoor · 08-10-2014 7:40pm

Wednesday rest day

Total cycling 17km
40 mins

Inspector Coptoor · 09-10-2014 9:37pm

Cycling
8.4km - 22:44 - very wet

Week 1
Day 3
Block 2

Z Press
45kg - 4 x 4

Weighted push ups
+15kg - 3 x 10

Chest supported row
2 x 24kg KBs - 3 x 10

Face Pulls
3 x 15 - 9th pin on stack

Tate Press
2 x 12kg DBs - 3 x 12

Sit ups - 3 x 15

PM
14km cycling - 40mins

Inspector Coptoor · 10-10-2014 7:03pm

AM
8.5km cycling in 20 mins

15 mins swimming

PM
TBDL

82kg - 2 x 6
102kg - 2 x 6
132kg - 2 x 5
152kg - 3
162kg - 3
172kg - 2
192kg - 1
212kg - 1

Shrugs
80kg - 3 x 10

Walking OH BB Lunges
20kg BB - 3 x 30m

Band assisted pull ups
3 x 12

BB curls - 3 x 12

Hanging leg raises
3 x 10

Sprints
5 x 30m

Weighted planks
5 x 30s with 20kg plate

8.5km cycling - 21 mins

Inspector Coptoor · 13-10-2014 5:11pm

Monday

AM
8.5km cycling - 23 mins

Swimming - 20 mins

PM
Week 2
Block 3

Front Squat
20kg - 2 x 8
40kg - 2 x 5
60kg - 3
70kg - 3
80kg - 3
90kg - 3
95kg - 3
Back off to 85%
77.5kg - 6

KB swing
32kg - 3 x 20

BB Shrugs
100kg - 3 x 8

Weighted Chins
+5kg - 4,3,3,2

Curls
35kg - 4 x 12

Hanging leg raises
3 x 10

8.5km cycling in 20 mins

Inspector Coptoor · 14-10-2014 5:21pm

Tuesday

AM
8.5km cycling - 22 mins

Week 2
Block 3

Bench - work up to a 2RM
Bar - 3 x 8
60 - 3 x 5
70 - 3
80 - 2
90 - 2
100 - 5 - dunno where that came from
Big PR. Haven't benched 100 x 5 since I was 115kg BW.
Weighing at 101kg or so at the moment

Back off to ~85%
87.5 - 8 reps

DB Rows
37.5kg DB - 3 x 10

DB side lateral raises
8kg DBs - 3 x 10

Tri Pushdowns
Pin 12 on stack
3 x 12

Planks
3 sets

PM

Conditioning

A - weighted carries
15 mins of carries with a 1:1 work:rest ratio
90kg - 20 carries

B - rounds of
10 wall balls
10 squats
8 push ups
5 rounds

Single leg glute bridges - 2 x 10 each side
3 x 20 sit ups
Back extensions - 5 x 20s
2 min plank

Stretch

14km cycling - 40 mins

Inspector Coptoor · 15-10-2014 5:01pm

Wednesday

Am
8.5km cycling in 18mins

30 mins mobility work

25 mins swimming - 600m
22 lengths breast stroke
2 lengths front crawl

PM
12km cycling
35 very miserable minutes

Inspector Coptoor · 16-10-2014 8:38am

Thursday AM
8.5km cycling - 18 mins

Week 2
Block 1

OH Press
52.5kg - 3 x 8

DB Bench
20kg DBs - 3 x 15

Cable rows
Full stack - 4 x 15

Rear delts
6kg DBs - 3 x 12

Straight bar Tri Pushdowns
Full stack - 3 x 10

Crunches
3 x 15

PM
8.5km cycling - 20 minutes

Inspector Coptoor · 17-10-2014 5:16pm

Friday
AM
8.5km
Cycling - 21 mins

Swimming - 15 mins
300m of breaststroke

PM

Deficit DLs
100kg - 3 x 8

Weighted Pull ups
+10kg - 4,4,3

Lunges
3 x 35m

DB Shrugs
2 x 45kg DBs - 3 x 10

Hammer curls
2 x 14kg DBs - 3 x 10

Shuttle runs
3 x 100m

Core circuit

8.5km
Cycling
22 mins

Inspector Coptoor · 20-10-2014 8:08pm

Monday

Cycling
8.5km in 22 mins

PM
Box squat
3 x 4 @ 160kg

Banded good mornings
Extra Strong Orange band - 4 x 12

Seated KB Shrugs
2 x 32kg KBs - 4 x 22

Chins - BW
7,6,6

Curls - 20kg
12,12,22

Hanging leg raises
12,12,12

Cycling
8,5km in 22 mins

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

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