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

Inspector Coptoor · 15-11-2012 8:01pm

Warm up

Snatches
Bar - 3 x 3
40 - 3 x 3
45 - 3 x 2
50 - 3 x 1
55 - 3 x - 1
57.5 - 3 x 1 + 1 x F

Power clean & Jerk
40 - 2 x 3
60 - 4 x 3
70 - 3 x 2
75 - 3 x 1
80 - 3 x 1

Squats
60kg - 5 x 10

Bench
40,50,60,70 x 10

Inc DB bench
20s - 3 x 10

Still only feeling about 75-80%
Just putting in some work

Inspector Coptoor · 20-11-2012 8:41pm

Clean pulls
50,60,70,80,90 x 3
100 - 3 x 3
110 - 3

Chins - 9 x 3
1 set after each set of clean pulls.

KB swings
5 x 20
S/a with
SL KB RDLs
5 x 6 e/l

Press
20 - 3 x 8
40 - 2 x 5
50 - 3
60 - 3
70 - 1 + 2 PP
80 - 2 PP

DB sit ups with 10kg DBs
3 x 12

Side bends
30kg DB
3 x 10 e/s

Inspector Coptoor · 25-11-2012 12:26pm

Lifted some things on Thursday.
Right quad exploded.
Couldn't go to ECB cause of work mon, Wed & fri.

Losing motivation to train weightlifting
Might try something new in January.

immigant · 25-11-2012 6:29pm

Inspector Coptoor wrote: »

KB swings

Ya know how I know you're gay?

COH · 25-11-2012 6:56pm

Inspector Coptoor wrote: »

Losing motivation to train weightlifting
Might try something new in January.

5-3-1 for Nintendo Wii

Inspector Coptoor · 26-11-2012 10:19pm

Warm up
Snatch
Up to 63 for 2 x 1
53 - 5 x 2 including the 1st rep on the 5th set which was possibly my best ever snatch

Squats
100kg - 5 x 3
Way harder than they should have been.
Pain in right quad is gone, but it's now in my inner thigh, reckon its the adductor or gracillis.

3 rounds of
45 degree back extension - 10
GHR sit ups - 12
EZ bar curls @ 40kg - 10

Long stretching session.

Inspector Coptoor · 27-11-2012 8:15pm

Warm up

Back Squats
Bar - 2 x 8
40 - 2 x 8
60 - 5
80 - 3
100 - 3 x 3
105 - 3
110 - 2 x 3

Bench
20 - 2 x 20
40 - 2 x 8
60 - 5
80 - 3
90 - 3
100 - 2
92.5 - 3,3,5

Weighted planks
+ 35kg - 3 x 30s

Triceps push downs
3 x 12

Curls
3 x 15

Rower
6 x 30s on/30s off
169, 156, 151, 151, 146, 146

Nice blast of con to finish off.

Inspector Coptoor · 03-12-2012 11:09pm

Went to physio last Wednesday.

Have left shoulder issues

rehab is tough enough
2 push movements, 2 pull movements

Exercise 1
Push up - arch back upwards (cat style), touch opposite shoulder x 8
Add load
sets with 10kg, 15kg, 20kg, 25kg
tough

Exercise 2
Horizontal ring row
Feet up on box, shrug up, perform row, pause at top, tuck elbows in and push wrists out to the sides, control movements on way down
6 sets of 6

push ups using med ball
left hand on med ball, perform push up putting chest to ball, touch right hand off left shoulder, move ball to centre, attempt push up without "winging" (very hard), move ball to right hand, perform push up putting chest to ball, touch left hand off right shoulder
repeat,
each push up is one rep
5 x 8

Lat Pull down
Get into a parallel squat position, bar overhead in snatch position, perform OH shrug and then lat pull down
50kg - 6 x 8

Did this on Wednesday, Thursday and Today.

Had Serious DOMS on friday and saturday from it.
All the prime movers pretty much taken out of the movements, really tough.

Inspector Coptoor · 19-12-2012 1:42am

More physio
More rehab

Will be taking up my time for the foreseeable future,

LOTS to work on.
Weightlifting will be taking a back seat for quite a while, so much so I'm canceling my gym membership & gonna just train at work

Inspector Coptoor · 28-12-2012 7:20pm

Have done a few sessions lately.
Mostly rehab & keeping things ticking over.

28/12/12
Warm up

Foam rolling of quads, ITB's, calves, glutes, Hams, back.

Band work - pull aparts, dislocates etc

Inc DB Press
14s, 22s - 10
28s - 5
32s - 5 x 5

Squat
Bar - 2 x 8
30,40,50,60,70,80,90,100 x 5

Seated machine row
3 x 12

Rehab - Lat pull down in OH snatch position
3 x 8

Rehab - Offset med ball push ups
4 x 10

Rehab - push ups off a barbell pulling elbows in tight & trying to push from arm pit & now "wing"
4 x 10

Rehab - renegade rows
4 x 10

BB reverse lunge
4 x 10

Chins
3 x 3

C2 rower
10 x 30s on/30s off
1st row - 165m (not going flat out)
Total distance 1574m

Foam rolling
Spiky ball work

Weight - 103kg

New goals
1. Fix shoulder
2. Get leaner.

That's it.

Inspector Coptoor · 29-12-2012 6:03pm

29/12/12

Warm up
Foam rolling
Band stretches

C2 rower
2k row - 7:28.5
Happy enough with that.
Need a lot of rowing between now & march for the indoor champs

Intervals
6 x 30s on/30s off
Aiming for 150 each time
150m
149m
156m
147m
151m
153m

Seated machine press
Step load
12,10,8,6

Seated machine row
Step load
12,10,8,6

Goblet squat
34kg - 5 x 8

Stretching
Foam rolling

Inspector Coptoor · 31-12-2012 5:56pm

31/12/12

Warm up
PVC pipe rolling

3 rounds of
Med ball wood chops x 10
Med ball squats x 10
OH med ball lunges x 10

Rehab
Invented ring rows with hold at top & feet elevated
3 x 8
Crawl - 20m forwards & backwards x 3
KB squat with KB in high pull position
3 x 10

Farmers walks
2 x 50kg farmers bars - 4 x 40m

Steel log press
35kg - 4 x 8

C2 rower
500m x 3
1:50, 1:45, 1:37
90s break between efforts

Easy 1km in 3:58

Guns

Straight bar Tri Pushdowns
4 x 12

EZ curl Bar
30kg - 4 x 10
s/a with
DB Hammer Curls
10kg DBs - 4 x 8

Foam rolling

Inspector Coptoor · 03-01-2013 9:38pm

Warm up

Foam rolling
Band stretches

3 rounds of
Stepping lunge w twist - 5/5
Scap push ups - 10
T spine mobility - 5/5
Back extensions - 10
Spider-Man lunge hammy stretch - 2/2

A. RDLs
20,30,40,50,70 x 6
80,90, 102.5 - 6

B1 KB Swings - 32kg - 5 x 15
B2 - inverted ring rows - 8,8,8,7,7

C Step ups
4 x 10/ 10 with 2 x 12kg KBs

Hip flexor stretch
Couch stretch
Calf stretch

Good session
Used hook grip for RDLs
Serious forearm pump

token · 04-01-2013 12:50pm

Inspector Coptoor wrote: »

29/12/12

Need a lot of rowing between now & march for the indoor champs

When and where is that? Are you doing it with anyone else?

Inspector Coptoor · 04-01-2013 1:14pm

token wrote: »

When and where is that? Are you doing it with anyone else?

March 3rd I think.
Limerick.

Not doing it with anyone else by design but I'll defo know a few down there.

There's a thread on it in Health & Fitness.

token · 04-01-2013 1:43pm

Inspector Coptoor wrote: »

March 3rd I think.
Limerick.

Not doing it with anyone else by design but I'll defo know a few down there.

There's a thread on it in Health & Fitness.

I'm might consider doing that myself as well. I'm taking a bit of a detour from strict lifting for the next few months and already doing this http://www.urbantrailsireland.com/ so rowing might be fun to do also. I always wanted a sub 1:30 500m.

Inspector Coptoor · 04-01-2013 2:59pm

token wrote: »

I'm might consider doing that myself as well. I'm taking a bit of a detour from strict lifting for the next few months and already doing this http://www.urbantrailsireland.com/ so rowing might be fun to do also. I always wanted a sub 1:30 500m.

Cool.
Good stuff.

I got a 1:23 before.

Really want a 1:21 in March

Inspector Coptoor · 07-01-2013 10:52pm

This morning at 7am.
Carb depleted = pure muck

Power cleans
50 - 3 x 3
60 - 3
70 - 3
80 - 2
85 - 2
90 - 3 x 2

C2
2km - 8:00
Pure and utter sh1t€

Stationary bike
10 mins of intervals - 10s on/20s off

Stretching

Inspector Coptoor · 08-01-2013 9:18pm

Today
Session 1 @ 06:40

Foam rolling

C2 rower
2km - 7:45 - still ****ey
30s on/30s off x 6 - 925m covered

Rehab circuit & other stuff
Offset med ball push ups - 5 x 8
TRX inverted rows with hold at top - 5 x 6
TRX core work - 5 x 25s
Farmers Walk - 2 x 35kg DBs - 5 x 50

Session 2 at 16:10

Warm up
Med ball wood chops - 2 x 10
Counter balance med ball squat - 2 x 10
Med ball OH reverse lunge - 2 x 10

A. RDLs
Tempo 5011
20,30,40,60,80 x 6
85,90,95 x 6,6,5

B1 KB swings - 16kg KB - 5 x 25
B2 weighted negative chins holding negative for as long as possible
+5kg x 2 - 24s, 19s
+10kg x 2 - 16s, 14s
+15kg x 2 - 13s, 11s
+20kg x 2 - 10s, 6s
BW x 2 - 18s, 11s

All I had time for

Left pec still isn't right, will leave horizontal pressing for another while.

Inspector Coptoor · 11-01-2013 10:24am

Wednesday morning - 9/1/13

C2 rower
5 x 500m with 60s rest.
Some ok times
1:33, 1:36, 1:45, 1:58, 1:53

RFEBSS
4 x 6 each leg holding 2 x 12 kg KBs

BB OH press
40kg - 4 x 8

Hanging leg raises
4 x 10

TRX plank
4 x 20s

Russian twists
4 x 20

Inspector Coptoor · 11-01-2013 10:27am

This morning - 11/1/13

C2 rower
20 minutes UT2 - 2:06 - 2:12 pace
4.65km. Avg pace - 2:10

Longest I've ever rowed for without a break
Following a bit of a programme now til Nationals in March.
.
Nice bit of stretching then while coaching

immigant · 12-01-2013 9:25pm

Inspector Coptoor wrote: »

This morning - 11/1/13

C2 rower
20 minutes UT2 - 2:06 - 2:12 pace
4.65km. Avg pace - 2:10

Longest I've ever rowed for without a break
Following a bit of a programme now til Nationals in March.
.
Nice bit of stretching then while coaching

What about the lifting brah?

Inspector Coptoor · 13-01-2013 3:20pm

immigant wrote: »

What about the lifting brah?

It's not a priority at the moment.
Ill still do the lifts once of twice a week but that'll be it til I get all clear from physio

Inspector Coptoor · 14-01-2013 10:59am

14/1/13

07:00

C2 rower
5 min easy row warm up

2 x 10' AT - Threshold
Pace 2:00-2:06 per 500m

2 min easy row - cool down

Total rowing time - 27 mins
Total distance - 5.75km

Cube inspired bit of lifting after

Military press
20kg - 12
30kg - 12
40kg - 12
60kg - 5,4

Curls
30kg - 4 x 12

Donkey calf raises
25kg - 4 x 12

Power cleans
60kg - 3 x 3

Stretch

Inspector Coptoor · 15-01-2013 9:12am

06:45

C2 rower
10 min easy row warm up

8 x 45s AN (Max Zone. 1:47 - 1:50/500m
Took 1:15 at a slow pace before going again.
6 min warm down

This was tough
Pushed it on a good bit with the last couple of intervals as it said max on the programme - 1:33-1:37

Rehab circuit

TRX rows - 3 x 8 (3s pause at top)
Offset medball push ups - 3 x 10
Chins - 3 x 3
TRX plank - 3 x 40s

Inspector Coptoor · 15-01-2013 6:28pm

16:00

Foam rolling
Stretching

Snatch
Warm ups
40 - 2 x 3
45 - 2 x 3
50 - 2 x 3
55 - 2 x 2
60 - 1
65 - 1
62.5 - 5 x 1

Clean & Jerk
40 - 2 x 3
50 - 3
60 - 3
70 - 3
80 - 2
85 - 1
90 - 1

Back squats
20,30,40,50,60,70 - 5 reps on each
80, 90, - 5
100 - 3
110 - 3 x 2

Stretch

Inspector Coptoor · 16-01-2013 10:06am

16/1/13

Foam rolling
Stretching

C2 rower
10 minute warm up
3 x 3' intervals at 1:50 - 2:00/500m pace
(80-105% of best 2km time)

This was very nasty, particularly the third interval.
Was sick of the rower after it so jumped in the bike for 10 mins as warm down.

Bit of coaching then
Did a good few triples at 60kg in P Clean
& a good few triples at 60kg in Push Pres

Rest Day tomorrow.

Inspector Coptoor · 18-01-2013 9:55am

Rower

30' minutes UT1 - 2:06 - 2:12 pace
7km covered
Good sweat.
Longest row I've ever done.

Bench
20,30,40,50,60 - 20
70 - 9
60 - 3 x 10

Inspector Coptoor · 21-01-2013 9:49am

Warm up
Foam rolling
Stretching with bands

C2 Rower
4 x 4' TR pace. 1:50 - 2:00/500m
Did 1' easy row with the 4' intervals
This was so nasty

5' on bike as warm down

4 rounds of/
TRX rows with pause at top - 8
Renegade rows - 10
Calf raises + 30kg - 12
Military press - 30kg x 12

Stretching

Rowing was so horrible this morning
Tomorrows gonna suck aswell, and Wed.

FML

Inspector Coptoor · 22-01-2013 11:23am

Warm up
Foam rolling
Spiky ball smashing

C2 rower
8 min warm up
6 x 90s sprint at 1:47-1:50/500m pace
Took 1 minute off after each sprint, then 2 mins easy row before going again.
1st, 2nd sprint - 1:44/500m average
3rd, 4th sprint - 1:46/500m average
5th, 6th sprint - 1:48/500m average

This was very,very hard.
Getting used to the feeling of crossing the lactate threshold.

26 mins in total rowing
5.85km covered

5 mins on bike for warm down

3 rounds of:
TRX rows x 8
Offset medball push ups - 10
Hanging leg raises - 10
Russian Twists - 20

Stretch
Hip flexors, calves & glutes are in ribbons.

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

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