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

Inspector Coptoor · 28-10-2012 8:13pm

Après Cryo leg sesh

Hack squat
4 x 15

Lying leg curl
4 x 15

Leg press
140kg
4 x 15

Seated leg curl
60kg
4 x 15

Calf raises
4 x 15

Seated leg extension
4 x 15

Stretch

Dinner
Ham, peppers, cucumber, pasta, chorizo, pork steaks, coffee.

Sleepy time soon.

Inspector Coptoor · 29-10-2012 2:11pm

Day 4
Sore everywhere

Warm up involved band stuff, trigger point release, internal rotations for shoulder

Snatch warm ups

Snatch
20 - 3 x 3
30 - 2 x 3
40 - 2 x 2
45 - 2 x 2
50 - 2 x 1
55 - 1
57.5 - 1
60 - 1
62.5 - 1
65 - 3 x 1, all caught as powers, left it there

Back off sets
52.5kg - 10 x 2 every 90s

Front squat
50 - 3
60 - 3
70 - 2
80 - 1
90 - 1
100 - 1
105 - 1
110 - 1

Back off sets
87.5 - 4 x 2
87.5 - 5 reps

Stretch

Absolute ton of food
Then nap nap, running & cryo at some stage

Inspector Coptoor · 29-10-2012 5:23pm

in the Cryo chamber with 7 of the Welsh players.

They put the temperature down even further.

-130 degrees C for 3 minutes
Followed by 10 mins on a rowing machine.

gymfreak · 29-10-2012 6:04pm

What a savage way to spend the midterm!

How ya holding up?

Inspector Coptoor · 29-10-2012 8:26pm

gymfreak wrote: »

What a savage way to spend the midterm!

How ya holding up?

Body is very sore today, I have to admit.
Stretching a lot.
Earing loads & milling in the creatine.
BW is 106.0kg at the moment.

Trained Wed, Thurs, Fri
2 sessions Sat, 3 Sunday & 2 today.

Couldn't face running today!

Inspector Coptoor · 29-10-2012 8:30pm

Monday
Session two

Chest & back

Seated chest press
4 x 15

Wide grip lat pull down
4 x 15

Double D handled Seated row
4 x 15

Pec dec
4 x 15

Close grip lat pull down
4 x 15

Cable cross overs
4 x 20

Fave pulls
4 x 15

STretch

Done for the day. Lots if sleep needed.
Gonna wear the compression tights to bed & see if they help.
Two days of Max squatting coming up

Inspector Coptoor · 30-10-2012 2:41pm

I feel very beaten up now.

Breakfast was followed by a nap.

Then session 1.

Clean & Jerk & Back Squat

Warm up:
Shoulder prehab
Band stuff

Clean technique work
Jerk technique
Work

C&J
50 - 2 x 3
60 - 2 x 2
70 - 1
80 - 1
85 - 1
90 - 1
95 - 1 (this is a PR for C&J as anything heavier than this has been power cleaned.)

Back off sets
Alternate reps
77.5kg - 8 x 2

ATG Back squat
60 - 3
70 - 3
80 - 2
90 - 1
100 - 1
110 - 1
(Realized I had left my belt in the room, continued on)
120 - 1
130 - 1
135 - 1
Most I've squatted beltless in a long time

Back off sets
112.5kg - 4 x 2
112.5kg - 4

Stretch

Lunch

Nap

Cryo

Will decide on session 2 later.

Inspector Coptoor · 30-10-2012 4:43pm

16:00

Cryo again

-120 C for 3 mins
10 mins on spin bike
Stretch.

Another nap, then more food & training

Inspector Coptoor · 30-10-2012 7:47pm

Session 2

Handy one
Guns & Abz

Extreme Fat Gripz Barbell Curls
20kg - 2 x 12
35kg - 10,8,8
30kg - 8,8,8

Extreme Fat Gripz Tri Push Downs
20kg - 3 x 15
32.5kg - 3 x 8

Extreme Fat Gripz curls
4 x 10

Machine OH Tri Ext
4 x 12

Ab Machine 1
4 x 15

Ab Machine 2
4 x 15

Load of food.

Gonna try to blast it tomorrow.
2 cryo sessions, max in all the things broken into two sessions & a dip in the pool.

Paudee · 30-10-2012 7:55pm

Inspector Coptoor wrote: »

Session 2

Handy one
Guns & Abz

Extreme Fat Gripz Barbell Curls
20kg - 2 x 12
35kg - 10,8,8
30kg - 8,8,8

Extreme Fat Gripz Tri Push Downs
20kg - 3 x 15
32.5kg - 3 x 8

Extreme Fat Gripz curls
4 x 10

Machine OH Tri Ext
4 x 12

Ab Machine 1
4 x 15

Ab Machine 2
4 x 15

.

Why

Inspector Coptoor · 30-10-2012 7:58pm

Paudee wrote: »

Why :'(

I wanted to.

Cry all you want.

Got invited to watch the Welsh boys train tomorrow by the team manager over dinner.

Inspector Coptoor · 31-10-2012 3:47pm

Eastern Bloc Microcycle
Day 6 - Last Day

08:40 - breakfast

10:00 - cryotherapy
-140 degrees C for 2 mins 30 seconds
Mind fückingly cold
10 mins on spin bike
Stretch

Nap

13:00
Workout 1.
Testing Snatch, C&J & rack jerk

Warm up
Focused on shoulders, knees, hips

Snatch warm ups
Klokov presses with empty bar

Snatch
20 - 3 x 3
30 - 2 x 3
40 - 2 x 2
45 - 2 x 1
50 - 1
55 - 1
60 - 1
65 - 1
67.5 - F, F, 1
70 - 1 full snatch PR
72.5 - F, F left it there as fails were awful

C&J
60 - 3
67. 5 - 1
72.5 - 1
77.5 - 1
82.5 - 1
87.5 - 1
92.5 - 1
97.5 - 1 PR for full clean & jerk. Clean was horrific but it wasn't a giraffe going for drink of water split sideways clean
Left it there

Rack Jerk
100 - 1 PR
102.5 - 1 PR
105 - F
Happy enough with that.

14:20
Lunch

16:00 going for 2nd session of cryotherapy of the day.

token · 31-10-2012 6:24pm

Training like a Communist seems to be working then

Inspector Coptoor · 31-10-2012 8:51pm

2nd Cryo session of the day

16:00
Coldest was saved for last.
-145 degrees for 2 mins 30 seconds.
15 mins on spin bike
Stretch

18:00
Dinner

19:30
Session two of the day. Session 13 in 7 days.

Max front squat, max box squat, rack jerk.

Front squat
Bar - 2 x 8
40 - 5
60 - 3
70 - 2
80 - 1
87.5 - 1
97.5 - 1
105 - 1
112.5 - 1
117.5 - 1
122.5 - 1 PR
127.5 - F just a bit too heavy
125 - 1 PR
Delighted with that. 5kg PR in total.

Back squat
60 - 3
80 - 3
100 - 1
120 - 1
130 - 1
140 - 1
150 - 1
Grinder. Not a PR but not too far off

Messed with some rack jerks, worked up to 95 x 1
Had a crack at 100, failed it.
Called it a day.
Fly home in the morning.
Spala is an excellent facility, I'd highly recommend it.

immigant · 01-11-2012 1:12pm

Either ur juicing or using a women's bar without knowing...either way it looks good.

Inspector Coptoor · 01-11-2012 3:08pm

immigant wrote: »

Either ur juicing or using a women's bar without knowing...either way it looks good.

Ah now, those numbers don't deserve the J word.
I weighed the bar to be sure.
19.45kg, so technically a 124.55kg front squat.
I'm rounding up.

Inspector Coptoor · 05-11-2012 9:32pm

Monday night "training"

Bit of a warm up
Rumble rolling
Everything feels sore, right knee, right hand, right arm, left upper back

Snatch stuff
Bar - 4 x 3
40 - 3 x 3
45 - 3 x 3
50 - 6 x 3
Some good reps. Some powers, some awful

C&J
50 - 3 x 3
60 - 3 x 2
70 - 3 x 1
75 - 1
80 - 1
85 - power clean & jerk

Packed in the lifting

GHR abs
3 x 10

45 degree back extensions
5 x 15

Plate loaded Lat pull down
4 x 12

Slow prowler push
5 x 50m or so

Feel like I've been run over by a truck

Inspector Coptoor · 06-11-2012 8:31pm

Trained at work today

Warm up
Bandy shoulder stuff
OH squats

Front squat
20 - 2 x 8
30 - 2 x 8
40,50,60,70,80 - 5

Good mornings
50kg - 5 x 8

Static Lunge with Single Arm KB Overhead
24kg KB - 4 x 6 each leg

OH Tri Rope Ext - 2-1-2-0 tempo
4 x 15

Cable curls 2-1-2-0 tempo
4 x 15

Hanging leg raises
4 x 10

Plate shifting
3 x 30s

Inspector Coptoor · 08-11-2012 8:42am

Didn't train last night.

I was DOMed to bejaysis & didn't leave work til 19:40.

Also, can't do NI Open now due to a work thingy. Pretty disgusted.

Hopefully my legs will feel less glasslike tomorrow. Hamstrings are in absolute shreds.

Inspector Coptoor · 14-11-2012 11:25pm

Last week I got a bad dose of pukeyitis & pooeyitis, lost 6kg through dehydration in ~36 hours,

Just about feeling back to normal now, decided to train for the 1st time in a week.

Warm up

Snatches
Bar x loads
40 - 3 x 3
45 - 3 x 1
50 - 3 x 1
55 - 3 x 1
58 - 3 x 1

Clean & jerk
45 - 3 x 3
60 - 4 x 2
70 - 2 x 2
75 - 1
80 - 5 x 1
60 - 8 x 1

Plate loaded narrow grip lat pull down
60kg - 3 x 10

Wide grip lat pull down
50kg - 3 x 10

Les curles pour les femmes
3 x 10

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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