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

Inspector Coptoor · 26-08-2012 3:32pm

Today

Warm up:
3 rounds of -
Dislocates x 10
Pull aparts x 10
YTs x 10

Benching
Bar - 3 x 15
40 - 3 x 10
60 - 5
70 - 5
80 - 5
90 - 3 x 5

Face pulls
6 x 20

Lat pull down
3 x 10

Front squats
60kg - 6 x 3

KB stuff
Swings
28kg - 3 x 20
2 x 24kg - 2 x 10

Strict press
24kg - 3 x 5 e/s

2 x 24kg KBs Thrusters alternating arm overhead - 5 e/s

Offset KB thrusters
24kg KB - 3 x 5 e/s
This was almost harder than with two KBs

New WL programme tomorrow.

Inspector Coptoor · 28-08-2012 9:03pm

Missed training yesterday.

Made up for it today in an eerily silent ECB.
I got the whole lot done in less than two hours. Maybe I should train on my own more often.

Power snatch
40 - 3
50 - 3
53 - 2 x 3
56 - 2 x 2
60 - 1
53 - 3 x 3

These felt good

Power clean
83 - 6 x 2
I have redeveloped a problem in my left side, mobility difference is huge to the right side, making it very difficult to get both hands under at the same time.
Weird.

Front squat
40,50,60 x 5
65,70,75,80,85 x 5
Last set was horrifically hard.
Sigh of sadness

Clean pull
95 - 3 x 3
104 - 2 x 3

Inspector Coptoor · 29-08-2012 8:35pm

Warm up:
Rumble roll
Cricket ball
2 rounds
Oh band squats x 10
Dislocates x 10
Pull aparts x 10
Behind neck pull aparts x 10

Snatch
40 - 3 x 3
Power snatch
50 - 3
53 - 3 x 3
56 - 2 x 2
60 - 1

Clean & jerk
75 - 3 x 3
80 - 2 x 2
85 - 1
75 - 3 x 2

Box squat
Lower box this time
60,80,90,100,110,120 x 5

SA DB Press
10,20,24,28,28 - 8 e/s
S/S with
SA DB Row
20,40,48,48, 48 - 8 e/s

Inspector Coptoor · 01-09-2012 4:11pm

Power snatch
53 - 3 x 3
55 - 2 x 2
58 - 1
53 - 3 x 3

Clean & Jerk
75 - 2 x 3
80 - 2 x 2
85 - 1

Back squat
80 - 3 x 3
90 - 3 x 3

Clean pulls
95 - 3 x 3
105 - 3 x 3
Working

Benching
50,60,75,85,90,92.5, 95 x 5
97.5 x 3
100 x 2
First time I've doubled 100 in forever, happy enough.

Push downs
Sets of 20,15,12,10

Planks
60s
+ 10kg - 2 x 60s

Inspector Coptoor · 02-09-2012 1:21pm

Friday
1 hour of 7 a side soccer

Sunday
10 x 50m hill sprints

Inspector Coptoor · 03-09-2012 9:03pm

Snatch
20 - loads
40 - 2 x 3
45 - 2 x 3

Power snatch
50 - 2
53 - 2 x 3
55 - 2 x 2
58 - 1
61 - 2 x 1
53 - 2 x 3

Power clean
60,60,70,80 x 2
85,86,87,88,89,90 x 2
90 x 2 is a PBS I think

Front squats
60, 70,75,77,80,80 x 5
Stupidly hard.
Legs are in bits.

Inspector Coptoor · 05-09-2012 7:39pm

More in depth warm up today

Dislocates
Pull aparts
Other shoulder stuff
Good mornings
RDLs
Rumble rolling everywhere

Snatch skills
Snatch, OHS, drop snatch
Bar - 3 x 3
30kg - 3 x 2

Snatch
40kg - 3
45kg - 3
50kg - 2

Power snatch
55kg - 2 x 1
58kg - 12 x 1

Clean & Jerk
50,60,70 - 3
75kg - 3 x 3
80kg - 2 x 2
85kg - 1
87kg - 1
90kg - 1
93kg - 1/2 - got clean, jerk was pressed out.
93kg - 1
75kg - 3 x 2

Lunges - 6 Forward, 6 Back
5 sets

SA Alt DB Bench
28kg DVs - 4 x 8 e/s

DB Rows
5 x 8 e/s

Cable curls
3 x 12

Rope push downs
3 x 12

DB hammer curls
3 x 8

OH plate Ext
3 x 12

Legs are still non existent.

I think I've caught Deeganitis

token · 05-09-2012 9:50pm

Inspector Coptoor wrote: »

Legs are still non existent.

I think I've caught Deeganitis

Squatting is overrated anyway.

Da Za · 06-09-2012 2:01pm

You're certainly not a BunBurger down low

Inspector Coptoor · 08-09-2012 10:48pm

Hill Sprints.
50m

1 double
9 singles

2 doubles, 8 singles next week.

Inspector Coptoor · 09-09-2012 7:46pm

Hip flexors were in ribbons today.

Power snatch
53 - 2 x 3
55 - 2
58 - 1
61 - 1,1
63 - 1,1
These were awful
53 - 3 x 3
These were fast but the heavier ones made me sigh

Clean & Jerk
75 - 2 x 3
80 - 2
85 - 1
90 - 1
95 - F - pathetic fail, not even the clean.
88 - 3 x 1

Back squat
60,70,80,90,95,100,105,110 x 3
So very very pathetic

All I had time for.

Inspector Coptoor · 10-09-2012 10:56pm

Snatch
20 - loads
40 - 2 x 3
45 - 2 x 3

Power snatch
50 - 2
53 - 2 x 3
55 - 2 x 2
58 - 1
61 - 2 x 1
53 - 2 x 3

Power clean
60,60,70,80 x 2
83, 85, 2
85 - 1 + F
80 - 1, 2
80 - 2

Front squats
60, 70,75, 78,80,80 x 5

Benching
20 - 2 x 10
40 - 10
50 - 5
60 - 5
70 - 3
80 - 3
90 - 3
100 - 2 + 1/2 (finished assisted)

EZ curls
40kg - 4 x 10

Hammer curls
4 x 12

Tool out my shiny new elite fts onyx mini bands

Double choked mini band benching
Bar - 10
30 - 5
40 - 5
50 - 5
60 - 3
70 - 1

Did the same again then
Double choked mini band benching
Bar - 10
30 - 5
40 - 5
50 - 5
60 - 3
70 - 1

Triceps push downs
Sets of 25,20,15,12,10 increasing weight each time.

Swolage

The bands are putting 65-75lbs at the top so between 30-35kg.

Inspector Coptoor · 11-09-2012 5:16pm

Staff boot camp
40 mins of easy body weight stuff

Then
Messing on rings

Face pulls - 5 x 15
Chin ups - 3 x 3

Spiky ball stuff

Inspector Coptoor · 12-09-2012 9:58pm

Power snatch
20 - 3 x 3
40 - 3
50 - 3
55 - 1
58 - 12 x 1

Clean & Jerk
50 - 3
60 - 3
70 - 3

75 - 2 x 3
75 - Failed jerk
75 - failed clean
Legs in bits. Head not in it.
75- 8 x 1

75 - Power clean & jerk x 1

75 - Fail

SA Alt DB bench press
5 x 8 e/s

DB rows
5 x 8 e/s

Band assisted pistols
5 x 5 each side

One of the $h1ttiest nights training at the lifts in a long time.

Not happy.

Paudee · 12-09-2012 10:15pm

stop running up fucking hills!

Inspector Coptoor · 13-09-2012 9:51pm

Watching TV session

Foam rolling:
Thoracic Spine
Hamstrings
Glutes
Quads
ITBs
calves

Spiky ball rolling:
Glutes
Calves
Hamstrings
Upper back
Neck
Arms

Hip flexor stretch
Couch stretch

Might help for tomorrow
Maybe

Inspector Coptoor · 15-09-2012 6:47pm

Friday - pints & no training. Again

Saturday - hungover & couldn't make hill sprints due to coaching commitments

Saturday evening
Upper body

Benching
Double choked onyx mini bands + ~35kg at top

Bar - 2 x 10
30 - 8
40 - 5
50 - 5
60 - 5
70 - 3
75 - 1 PR
Very fast off the chest, then stopped dead & slowly locked it out.
Back off sets
50kg - 3 x 8

Strict press
20 - 2 x 8
30 - 5
40 - 5
50 - 3 x 5
Harder than it should be
Need more pressing overhead in future

Curls
4 x 12

Tri push downs
20,15,12,10

I need to:
1. cut out the beer now for a while
2. Do more rehabby/prehabby stuff
3. More single leg stuff for inactive glutes
4. Maybe listen to Paudee & not do hills leading into a comp, may stop two weeks out

That would be a good start.
Still adjusting to life back at work in a new job after the summer lay off.

Roll on mid term. 6 more weeks

Inspector Coptoor · 16-09-2012 4:50pm

Band warm up

Bench pull
40,60,70 - 5
80 - 5
90 - 5ish
80 - 5
70 - 5
60 - 3 x 5

Face pulls
5 x 20

Bent over rows
60kg - 5 x 8

Lat pull down
5 x 12

One sided loaded carry
25kg farmers bar- 3 x 40m each side

Overhead carry
24kg KB - 3 x 40m each side

Inspector Coptoor · 17-09-2012 8:50pm

Warm up

Snatch
20,40 - 2 x 3

Power snatch
53 - 2 x 3
55 - 2
58 - 1
61 - 3 x 1
Better tonight

Power cleans
40,50,60,70,80 x 2
85 - 2
85 - 1 + F
85 - 1 + F
80 - 3 x 2
82 - 2
85 - 2

Front squats
50,60,70 - 3
80,90,95,100 - 3

Bench
20,40,60 - 10
80,90 - 3
100 - 2
60 - 3 x 10

Inspector Coptoor · 19-09-2012 9:45pm

snatch
20 - 3 x 3
40 - 3

Power snatch
45 - 3
50 - 3
53 - 2 x 3
55 - 1
58 - 1
61 - 8 x 1

Clean & Jerk
50 - 3
60 - 3
70 - 3

75 - 2 x 3
80 - 2
85 - 1
87 - 3 x 1
3rd one was P clean & Jerk.
Jerks were pretty solid.

Back squats
60,70,80,90 x 3
100,110,115,120 x 3
My squats now look like squats.
Just need to get stronger legs

Not a bad evening

Inspector Coptoor · 21-09-2012 10:25pm

snatch
20 - 3 x 3
40 - 3

Power snatch
45 - 3
50 - 3
53 - 2 x 3
55 - 1
58 - 1
61 - 3 x 1
53kg - 2 x 3

Clean & Jerk
50 - 3
60 - 3
70 - 3

75 - 2 x 3
80 - 2
85 - 1
87 - 3 x 1
All
3 @ 87kg were P cleans.
Jerks were very solid with back knew bent

Back squats
60,70,80,90 x 3
100,113, 118, 123 x 3
Tough but should go up again on max week

Time ran out for clean pulls

Maybe tomorrow.

I'm weighing in at 9 on the Sunday of the Cork Weekend.
Was meant to be a boozy sat night

Emo

Paudee · 21-09-2012 11:17pm

Inspector Coptoor wrote: »

I'm weighing in at 9 on the Sunday of the Cork Weekend.
Was meant to be a boozy sat night

Emo

So much for my fucking weekend. Livid.

token · 22-09-2012 10:26am

Paudee wrote: »

So much for my fucking weekend. Livid.

It's a load of balls is what it is

GASMANN · 23-09-2012 3:09pm

+105kg -sure you'll be able to do whatever you want saturday night......

Inspector Coptoor · 24-09-2012 10:53pm

GASMANN wrote: »

+105kg -sure you'll be able to do whatever you want saturday night......

I'll be 101-103kg

No point going all the way down to get pissed & lift terribly hungover.

Today
Snatch skill practice
15 mins

Got a headache of epic proportions
Couldn't concentrate.
Went home.

Inspector Coptoor · 25-09-2012 9:29pm

Staff bootcamp - 45 mins.

Lots of push ups, squats, burpees, sit ups etc.

Inspector Coptoor · 28-09-2012 9:15am

Friday morning
07:30
Coaching for an hour

Meant to be on a light week so taking it easy on the elbows all week. Said I'd work on full snatch today.

08:30
Warm up

snatch
ATK
20,25,30,35 - 2 x 3 each

Snatch
40 - 3
45 - 2 x 2
50 - 12 x 1

Clean & Jerk
1 clean, 3 jerks
50 - 3
55 - 3
60 - 3

Work time

Inspector Coptoor · 01-10-2012 9:23pm

Testing

Full snatch
20 - 3 x 3
40 - 2 x 3
45 - 3
50 - 2
55 - 1
60 - 1 but ugly
Highest full snatch that wasn't sore in ages

Power snatch
60 - 1
65 - 1
70 - 1 PR
72 - 1 (kinda) one white light maybe

Clean & jerk
40,50,60 - 3
70,80,85,90 - 1

Power clean & jerk
95 - 1 (jerk was v good)
100 - 3 x F on P clean

Front squat
Up to 110 x 1
Feeling tired.
Will try again Wed when I've had more sleep

Inspector Coptoor · 08-10-2012 9:55pm

Tonight
1st night back training after being sick

Landed in, headache started - pure emo

Snatch warm up:
Bar
Btk - atk - 6
Btk - snatch pull - 6
Atk - p snatch - 6
Btk - snatch - 6
OH squat - 6

Snatch
40,45 - 2 x 3
48,50 - 2,2
55 - 1
60 - 1
65 - 3 x 1 toxic

Clean & jerk
60,70,80 - 2,2,2
85,90 - 1
95 - F

Headache too annoying to squat

Inc DB Press - 4 x 12
Bench Pull - 4 x 10

OH press
20 - 10
40 - 5
50 - 5
60 - 2
70 - 1
75 - F. 1

Try to eat well, rest up & hit Wednesday.

Im resigned to Cork not being great but I'm going to Spala for mid term & I'm going off the beer now til December so I'm targeting the comp in Jordanstown for 170+ total

Paudee · 08-10-2012 10:15pm

This fucker has to be a relation of yours

Inspector Coptoor · 08-10-2012 10:30pm

If I could do a star fish 140+ power snatch, I'd lift ugly forever

Inspector Coptoor · 10-10-2012 8:41pm

Tonight

Another max session

Warm up
Bar - 36 reps of various stuff

Full snatch
20 - 3 x 3
40 - 3
45 - 2
50 - 2
55 - 1
58 - 1
60 - 1
63 - 1 best snatch I've ever done
65 - 1 not bad
66 - F
66 - caught it as a power
66 - 1 best full snatch in forever

C&J
40,50 - 3
60 - 2
65,70,75,80 - 1
85, 90 - 1
95 - F, 1

Front squats
Headache from Monday is back
Got up to 80 x 2 & said feck that
Home time

Inspector Coptoor · 12-10-2012 8:18pm

Trained this morning
Eleiko bar at work is all kinds of awesome

Snatch warm up - 6 c 6 with bar
40 - 3
45 - 3
50 - 3 x 1
55 - 5 x 1

Clean & jerk
50 - 3
55 - 3
60,65,70,75,80 x 1

Face pulls
5 x 20

Chins
3 x 5

Meant to train again this evening.
Came home, lay down & slept for 3 hours.

Inspector Coptoor · 13-10-2012 4:35pm

Warm up
Rumble rolling
Stretching
Spiky ball on everywhere
YTs
Band stretches

Snatch warm up
6 x 6

Snatch
40 - 2 x 3
45 - 2 x 2
50 - 3 x 1
53 - F, F, 1,1
55 - 1
58 - 1
60 - 1
61 - 1
62 - F, 1
Opener territory for cork

Clean & jerk
40 - 3
50 - 3
55 - 1
60 - 1
65 - 1
70 - 1
75 - 1
80 - 1
85 - 1
90 - 1
92 - 1 opener I'd say

Back squat
40,60,70,80 x 3
90,100,110,120,130 x 1
Headache came back
AGAIN
Getting annoying

Bench
60 - 3 x 10

Bench pulls
50 - 3 x 10

Few curls

24kg KB SL RDLs
3 x 6 each leg

Inspector Coptoor · 15-10-2012 8:58pm

Warm up
Rumble rolling
Stretching
Spiky ball on everywhere
YTs
Band stretches

Snatch warm up
6 x 6

Snatch
40 - 2 x 3
45 - 2 x 2
50 - 3 x 1
53 - F, F, 1,1
55 - 1
58 - 1
60 - power, 1
61 - 1
62 - caught 1st as power, then x 1

Probably go 60/63/? On Sunday

Clean & jerk
40 - 3
50 - 3
55 - 1
60 - 1
65 - 1
70 - 1
75 - 1
80 - 1
85 - 1
90 - 1
92 - 1 way better than Saturday. Didn't catch it dead at the bottom, good jerk.
Will go 92/95/? On Sunday

Back squat
40,60,70,80 x 3
Beltless - 90,100,110,120,
Belton
130 x 1 slow & controlled - easy
140 x 1 slow, controlled, tiny tilt forward.
They were real boy squats.

24kg KB
swings - 3 x 10
Really focussing on hamstring stretch.
SL RDLs
3 x 6 each leg

Inspector Coptoor · 17-10-2012 8:22pm

Light session tonight

Warmed up for ages

Snatches
40 - 4 x 3 - most reps were horrific
50 - 3 x 3 got better
56 - 10 x 1 few good ones

C&J
Up to 85 x 1 in singles
Easy

Stretching
Spiky ball rolling

Massage Friday
Then a stretch
Driving down to cork sat afternoon if anyone else wants a lift.

Inspector Coptoor · 21-10-2012 8:29pm

Weighed in heavy today - 105.8kg SHW fatness.

Snatched 61/66/70 for a 4kg comp PB.

C&J went 92/96 - good.
100 - got C, failed J.
The "clean" was an abomination but it was the 1st time I've ever cleaned 3 figures

Total of 166kg, up 2kg comp on last comp. 5/6 lifts isn't bad. Another day out in 4 weeks time in UU Jordanstown.

Straight back into training tomorrow.

Inspector Coptoor · 22-10-2012 10:32pm

Today

Warm up
Usual stuff

Snatch
20kg - 4 x 3
40kg - 3 x 3
45kg - 2 x 3
50kg - 3 x 2
55kg - 6 x 1

Power cleans
Doubles at 60,65,70,75
80kg - 4 x 2

Front squat
60kg - 5 x 8

Curls
25kg - 5 x 10

Steel log press
35kg - 5 x 8

Face pulls
5 x 12

Suitcase carry
25kg - 5 x 50m each arm

Stretch

Very sore today in the traps
Came home from work, slept for 2 hours, then got the motivation to train from somewhere.

Inspector Coptoor · 24-10-2012 7:41pm

Today

Warm up
Loads of rolling, rumble roller, spiky ball, band stretching

Snatch
The usual new warm up.

Snatches
Bar - 3 x 3
40kg - 3 x 3
45kg - 3 x 3
50kg - 3 x 2
55kg - 3 x 1

Power snatch
6 doubles
55kg, 58kg, 60kg, 63kg, 64kg, 65kg

Power clean
Doubles
60 - 3 x 2
70 - 2 x 2
75 - 2
80 - 2
83 - 2
84 - 2
85 - 3 x 2

Clean pulls
Triples
Up to 110 x 3

Back squats
Sets of 8
Up to 80 for 5 x 8

Stretching

Then ribs, chicken, corn on cob & avocado.
Kcals bro

Inspector Coptoor · 25-10-2012 2:47pm

Today in school

Warm up
Snatch technique work

Deadlift
Triples
100,110,120,130,140,150,160

Front squat
40kg - 5 x 10

Benching
60,70,80,85,90 x 5
95 x 3

Inverted rows
5 x 10

OH press
42.5 - 5 x 8

Lat pull down
5 x 12

Rear foot elevated Bulgarian split squats
+ 2 x 8kg KBs
4 x 8 per leg

SL RDLs
20kg KB
4 x 8 per leg

Hanging leg raises
3 x 12

Russian Twists
3 x 20

Back extensions
3 x 12

Cable curls
3 x 15

Tri Push downs
3 x 20

Stretching

immigant · 25-10-2012 6:18pm

I think you did ALL the exercises there

Inspector Coptoor · 25-10-2012 6:21pm

immigant wrote: »

I think you did ALL the exercises there

Gotta love a nice light repetition day

Inspector Coptoor · 26-10-2012 9:00pm

Eastern block micro cycle
Day 1
Snatch & front squat

Warm up

Snatch
20 - 3 x 3
40 - 3 x 3
45 - 2 x 3
50 - 3 x 1
55 - 2 x 1
60 - 1
63 - 1
65 - spectacular F, 1, 1, 1
67 - 1
Starting to "get" the snatch
Getting the bar into the hip

Back off sets
53kg - 7 x 2

Front squat
60 - 3
70 - 3
80 - 1
90 - 1
100 - 1
110 - F

Back off sets
80kg - 6 x 2

Stretch

Spala bound in 10 hours

Inspector Coptoor · 27-10-2012 6:57pm

Eastern Bloc Micro Cycle Day 2

Up since 4:30 am
Long flight
Long taxi journey

Got nom noms & went training

Session 1

Clean & Jerk & Back Squat

C&J
40,50,60 - 2 x 3
70 - 1
75 - 1
80 - 1
85 - 1
90 - 1
93 - 1
95 - 3 x F

Back off sets
75kg - 7 x 2

Back squat
70,80,90,100,110,120,130 x 1

Back off sets
110kg - 7 x 2
110kg - 5 reps

Stretch

Very tired.
Not awesome but ok.

Time for more food, then more training

Cryo tomorrow

Spala is ONRAIL

More food

Session 2

Too tired to do anything except guns

Single arm cable curl
3 x 12 per arm

Straight bar tri push downs
3 x 15

Machine OH tri extensions
3 x 15

BB reverse curls with fat gripz extreme
3 x 15 (outrageous pump)

Standing double bi cable curl
3 x 15

Single arm Machine tri kickback
3 x 15

Using a €1000 + leoko bar to do the bb curls on a platform....
At least it wasn't in the rack.

Nearly bed time.

Paudee · 27-10-2012 7:16pm

I am so jelly.

I still think you're going to fall apart though!

Inspector Coptoor · 27-10-2012 7:18pm

Paudee wrote: »

I am so jelly.

I still think you're going to fall apart though!

I've no doubt I will.

The whole place is wasted on someone as crap as I am but Jaysis, it's deadly to experience it all the same

Inspector Coptoor · 28-10-2012 12:47pm

Eastern Bloc Micro Cycle Day 3

Breakfast was eggs, cornflakes, cheese, chorizo, ham, yoghurt, coffee.

Session 1

Warm up - 15 mins

Power snatches - 30 minutes
20 - 3 x 3
30 - 3 x 3
40 - 3 x 3
45 - 2 x 3
50 - 2 x 2
55 - 1
57.5 - 1
60 - 1
62.5 - 1
65 - 1
67.5 - F, F, F

Snatch pulls
67.5 - 2 x 3

Power cleans - 30 minutes
60 - 3 x 3
65 - 2 x 3
70 - 2
80 - 2
85 - 1
90 - F, F, 1
92.5 - 3 x F
Trying really hard not to do my sideways split as the weight got heavier meaning I failed at lighter weight.

80kg - 6 x 1

Running on indoor track
5 x 200m

Stretch - 15 mins

Nearly time for lunch

Then gonna hopefully get the first dose of cryotherapy

Inspector Coptoor · 28-10-2012 2:03pm

Lunch

Playground

Inspector Coptoor · 28-10-2012 5:35pm

Cryotherapy done for today.

3 of the longest minutes of my life.
Welsh rugby team here. Big boys, ESP R Jones & George North.

Getting ready for the freezer

Frogdog · 28-10-2012 7:47pm

Looks class!

You're still a pr1ck.

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

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