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

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

Inspector Coptoor · 21-10-2014 8:35am

8.5km cycling - 21 mins

CGBP
80kg - 3 x 4

Paused Bench
80kg - 3 x 4

Pendlay row
65kg - 4 x 8

DB front raises
8kg DBs - 4 x 12

Band Pushdowns
Green band - 4 x 13

Roll outs
4 x 8

PM

Inspector Coptoor · 22-10-2014 8:23am

Wednesday

Rack Jerk
20kg - 3 x 5
40kg - 3 x 3
50kg - 2 x 3
60kg - 2 x 2
70kg - 2
80kg - 1
85kg - 1
90kg - 1
72.5kg - 4

Inverted Rows
3 x 12

Banded push ups
3 x 12

Band pull aparts - 3 x 20

Tate press
2 x 12kg DBs - 3 x 12

Abs
3 x 10

Inspector Coptoor · 24-10-2014 4:51pm

Wednesday
Lots of cycling

Thursday
Lots of hill walking - 3 hours

Friday - feeling very tired so still trained but didn't go chasing anything

Deadlift
70kg - 2 x 5
100kg - 2 x 5
120kg - 2 x 3
140kg - 3
150kg - 1
160kg - 1
170kg - 1
142.5kg - 5

Chin ups
6,5,4

BB shrugs
3 x 12

BB curls
27.5kg - 3 x 12

Sit ups
3 x 15

The next three days are gonna be a complete and utter write off.

Inspector Coptoor · 05-11-2014 9:15pm

1st time training in ten days
Had a vomiting bug
Dropped 4.5kg

Anyway

Cycling - 8.5km

Am
Inc DB Bench
3 x 12

DB CSR
3 x 15

Rear delt flies
3 x 12

CGBP
3 x 10

Lying ham string curl
3 x 12 each leg

Donkey calf raises
3 x 12

Sit ups
3 x 15

Cycling - 8.5km

Inspector Coptoor · 07-11-2014 9:27pm

Friday
Am - 8.5km cycling

Hamstring rehab foam rolling

PM

Pin Press
50kg - 3 x 6

Assisted Dips
3 x 10

Rev Grip BB Row
3 x 15

Face pulls - 3 x 12

Triceps Push downs
3 x 15

BB curls
3 x 12

3 way lat raises
3 x 30

1/2 Turkish Get Ups
16kg KB - 5 each side

Planks
3 x 20s

8.5km cycling

Inspector Coptoor · 14-11-2014 9:31pm

Cycling for the week - 90

Friday AM
Bench
100 x 2, 85 x 6.
DB Rows - 42.5kg - 3 x 10
lat raises - 6kg DBs - 3 x 10
tri PDs - 3 x 15
Pull ups - 6,6,5
planks - +25kg - 3 x 25s

PM
Squats
Bar - 3 x 8
40kg - 8
50kg - 8
60kg - 3 x 8
Hamstring starting to feel better

OH press
40kg - 3 x 8

DB press
20kg DBs - 3 x 15

Farmers walks
2 x 28kg KBs - 3 x 70m

Curls - 25kg - 4 x 12

3 point plank
4 x 30s

Inspector Coptoor · 18-11-2014 10:27pm

Cycling - 18km per day Monday and Tuesday

Tuesday PM
DB bench
16kg DBs - 10
27.5kg DBs - 5
32.5kg DBs - 5
35kg DBs - 5
37.5kg DBs - 4
40kg DBs - 3

Pendlay Rows.
40kg - 8
60kg - 2 x 8
70kg - 2 x 8

DB front raise
8kg DBs - 3 x 12

Tri push downs
Blue band - 3 x 15

Snatch practice
40kg - 5 x 3

Clean and jerk practice
60kg - 6 x 2

Inspector Coptoor · 22-11-2014 8:22pm

Cycling this week - 100km

Friday

Deadlift
Snatch grip DL
60kg - 3 x 5
80kg - 2 x 5
100kg - 2 x 3
140kg - 2 x 2

Conventional DL
160kg - 2
180kg - 1
150kg - 5

Goblet squats
Tempo 2110
3 x 10 with 28kg KB

KB Shrugs
2 x 28kg KBs - 3 x 10

Pull ups
5,4,3

Curls
30kg - 3 x 12

Waitor carries
24kg KB - 2 x 70m each side

Inspector Coptoor · 24-11-2014 9:17pm

Monday

Am cycling
8.5km - 20 mins

Day 1 chest and biceps
Flat BB bench - 5 x 5
Week 1 - 70% - 72.5kg
5,5,5,5,16

Inc DB Bench - 3 x 10 with 20kg DBs

Cable cross over - 4 x 10

BB curl - 4 x 5 with 42.5kg

Stg alt DB curl - 3 x 12 - 8kg DBs

DB hammer curls - 3 x 15 - 10kg DBs

PM
Snatch technique work up to 40kg for a few triples
Clean technique work up to 80kg for a few singles with power jerks
Some farmers walks with 85kg - 70m trips
Few pull ups

Cycling - 11.5km - 25 mins

Inspector Coptoor · 25-11-2014 6:21pm

Day 2 back and abs

Cycling - 8.5km - 20 mins

Pull ups - 4 x 6

Deadlifts - 4 x 6 @ 132.5kg

BB rows - 4 x 10 @ 75kg

Cable row - 4 x 10 - full stack

Skullcrushers - 40kg - 4 x 10

Tri rope Pushdowns - 4 x 12

Hanging leg raises - 4 x 10

Rev crunches - 3 x 20

Cycling - 8.5km - 22 mins

Inspector Coptoor · 28-11-2014 8:09pm

Am
Cycle in.
8.5km - 20 mins

shoulders
BB OH press - 5 x 5 @ 50kg
DB lateral raise - 4 x 12
Front raises - 3 x 15
Abs - 3 x 15

PM
Legs
Back squat - 5 x 6
Week 1 - 70kg
Front squat - 4 x 12
28kg KB
Bulgarian split squat - 3 x 8 each side
RDLs - 4 x 10
Rope pull throughs - 4 x 10
Seated calf raises - 4 x 20
Donkey calf raises - 4 x 20

Cycle home
8.5km - 20 mins

Inspector Coptoor · 08-12-2014 12:32pm

Week 3

Day 1 chest and biceps

Flat BB bench - 77.5kg
4 x 5 plus 1 x 16

Inc DB Bench - 3 x 10 @ 22.5kg DBs

Cable cross over - 4 x 10

BB curl - 4 x 5 & 45kg

Stg alt DB curl - 3 x 12

DB hammer curls - 3 x 15

Inspector Coptoor · 15-12-2014 10:10pm

Training today

Benching
Bar - 2 x 10
40 - 10
60 - 10
80 - 3
100 - 4,3,2,1
80 - 10

Inc DB Press
15s - 12
17.5 - 12
22.5 - 12
25s - 12
27.5s - 10

DB hammer curls
4 x 12

Swiss bar curls
4 x 12

SL RDLs
4 x 8 per leg

Inspector Coptoor · 16-12-2014 2:24pm

Tuesday

Mobility work

OH Press
20 - 10
40 - 5
50 - 5
60 - 4,4,6

SA KB Press
20kg KB - 3 x 12

Lateral raise
5kg DBs - 3 x 12

Rear delt flies
3 x 12

Face pulls
5 x 15

Inspector Coptoor · 19-01-2015 8:14pm

Back doing a bit after 4-5 weeks off.
Very good xmas, got married, honeymooned well.

Weight up to 104.5kg.
Fitness levels way down.

Goals for this year are:
- to complete a number of sportives including the Wicklow 200.
- to compete in a couple of triathlons
- to build a really good fitness base and get close to 95kg.

Trading today

Monday

Cycling am
9km - 20 mins

Pm
Front squats and pull ups

FS
20 - 2 x 5
40 - 3
50 - 3
60 - 3
70 - 3
80 - 3
90 - 2
100 - 1

Pull ups
3,3,3,2,2,2,3,2,2.

Rowing machine
2km - 7:53

Treadmill
1 mile/1.6km - 8 mins 12s

Stationary bike
5.5km - 10 mins

Cycle home
8.5km - 21:40

Inspector Coptoor · 26-01-2015 9:12pm

Monday morning

Cycle - 9km in 22 mins

Bench test
Bar - 2 x 5
40 - 2 x 5
60 - 2 x 3
80 - 3
100 - 3
105 - 1
110 - 1

Inc DB Bench Press
27.5kg DBs - 2 x 5
32.5kg DBs - 2 x 5
37.5kg DBs - 2 x 3

Swimming
10 lengths

PM
Front squats
60kg - 5 x 5

Pull ups
8 x 3

Cycle home
9km - 23 mins

Inspector Coptoor · 27-01-2015 6:08pm

Tuesday am

Cycle
9km - 22 mins

Foam rolling

OH Press
Bar - 2 x 10
40 - 2 x 5
50 - 2 x 3
60 - 2 x 3
70 - 3
75 - 2

PM
TBDL
152kg - 5 + 4 x 3

RDLs - 4 x 8

Bent over row - 4 x 8

KB swing
32kg - 4 x 8

DB Tri Extensions
3 x 12

DB hammer curls
3 x 12

Swiss ball back extensions
3 x 13

Plank
3 x 30s

Med ball Russian twists
3 x 20

Cycle
9km - 23 mins

Inspector Coptoor · 30-01-2015 9:57pm

Cycling - 20km

Benching
Bar - 2 x 5
50 - 2 x 5
60 - 2 x 3
80 - 3
90 - 3
100 - 5 x 3

DB rows
32.5kg DBs - 5 x 8

Inverted rows - 4 x 10

KB goblet squats - 4 x 12

KB Swings - 4 x 22

BB curls - 40kg - 3 x 6

Lat raises - 3 x 10

Stretch

Alf Veedersane · 30-01-2015 11:06pm

So...I was reading the log from the start and a couple of questions:

1) What happened the weightlifting?
2) Cryotherapy...why? Was it worth it?

Also, those 3 x 6 minute rows...f*cking sadist. But good work.

Inspector Coptoor · 31-01-2015 12:12am

Alf Veedersane wrote: »

So...I was reading the log from the start and a couple of questions:

1) What happened the weightlifting?
2) Cryotherapy...why? Was it worth it?

Also, those 3 x 6 minute rows...f*cking sadist. But good work.

1. I'm crap at it.
I started to fall apart
Shoulders, elbows knees all giving out.
I still drill the lifts but at low weights.
I'm more interested in the coaching side of things

2. Cryotherapy
Why not?
I wanted to experience it.
I hit a lot of PRs off the back of cryo twice a day but then I got injured.

3 x 6 min rows is a walk in the park compared to 7 hours on a bike covering 180km.

My log title is appropriate.
I do lots of stuff very averagely cause I enioy it

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

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