The Road to Russia
Re: The Road to Russia
by Rilla on Tue Jul 14, 2009 9:35 pm
Ok, that makes sense Coopy.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Shicky on Wed Jul 15, 2009 1:11 pm
Congrats on the trials mate, thats pretty unbelievable!
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Re: The Road to Russia
by Coop_de_Ville on Thu Jul 16, 2009 4:11 pm
Thanks boyos
Todays Strength Session
Dead lift supersetted with hurdle jumps x 8
180x3
190x2
200x1
Very pleased with these today, felt 20% easier than last time i did 200. I am aiming for a 1RM of 220 in 4 weeks time and i felt today like I could go to 215. Very Very pleased.
Front Squats supersetted with tuck jumps x10
70x5
90x5
100x5
100x5
100x5
Decided to use front squats instead of back squats over the next 4 weeks mainly to mix it up but also to increase balance. Also the position is very similar to pushing of the side handles when im on the sled so keepin it functional!
Step Ups (Explosive)
60x5
70x5
80x5
90x5
Pull Ups supersetted with CGBP
5xBW + 5x60kg
Core Circuit
Good session today pleased with the deads and fronties
Todays Strength Session
Dead lift supersetted with hurdle jumps x 8
180x3
190x2
200x1
Very pleased with these today, felt 20% easier than last time i did 200. I am aiming for a 1RM of 220 in 4 weeks time and i felt today like I could go to 215. Very Very pleased.
Front Squats supersetted with tuck jumps x10
70x5
90x5
100x5
100x5
100x5
Decided to use front squats instead of back squats over the next 4 weeks mainly to mix it up but also to increase balance. Also the position is very similar to pushing of the side handles when im on the sled so keepin it functional!
Step Ups (Explosive)
60x5
70x5
80x5
90x5
Pull Ups supersetted with CGBP
5xBW + 5x60kg
Core Circuit
Good session today pleased with the deads and fronties
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Re: The Road to Russia
by Karlos on Thu Jul 16, 2009 5:49 pm
You're still progressing very fast! I bet you look bigger now compared to the last time i saw ya!
Nice deads and fronties.
-Have you got access to a prowler coopa? I want one!
Nice deads and fronties.
-Have you got access to a prowler coopa? I want one!
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Re: The Road to Russia
by Rilla on Thu Jul 16, 2009 10:35 pm
Uhm... 90kg steups?!?!?!??! And uhm explosively? WTF!?!
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Coop_de_Ville on Thu Jul 16, 2009 11:25 pm
No prowler access im afraid, however we have made the designs for a sled of our own and getting a welder to put one together. Should be good fun!
Rills yes they were 90kg and when i say explosive it wasnt like the kind of explosion you get at 30kg but they were still quite fast and the intention was definitely to explode lol
Rills yes they were 90kg and when i say explosive it wasnt like the kind of explosion you get at 30kg but they were still quite fast and the intention was definitely to explode lol
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Re: The Road to Russia
by Rilla on Thu Jul 16, 2009 11:50 pm
90kg stepups is lame. Seriously. Not right.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Karlos on Fri Jul 17, 2009 12:19 am
Didn't spot that, that's some heavy ass explosive step-upping! 
'lame'..overly derogatory one thinks
'lame'..overly derogatory one thinks
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Re: The Road to Russia
by Coop_de_Ville on Fri Jul 17, 2009 9:33 am
The box was very low unlike the high step ups I did the other day so I just purely worked the hip flexors. Almost like doing quarter squats but for single leg
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Re: The Road to Russia
by GymBunny on Fri Jul 17, 2009 9:50 am
Rilla wrote:90kg stepups is lame. Seriously. Not right.
No I agree seriously girlishly lame. Almost as lame as a 200kg deadlift when SS with jump hurdle things
Absolutely awesome going at the trials. The dedication you are putting in just shows that you have the eye of the tiger....Sorry, majorly cheesy, I'm in an 80s mood today
Mens sana in corpore sano
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
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Re: The Road to Russia
by Alex on Fri Jul 17, 2009 9:59 am
Download the Rocky Story Soundtrack...
'Behave like you are the best...and you'll have the best chance of being the best you can be.'
'Be effective: do what works...and keep doing it.'
'Bask in the turbulence of my magnificence.'
'Be effective: do what works...and keep doing it.'
'Bask in the turbulence of my magnificence.'
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Re: The Road to Russia
by Rilla on Fri Jul 17, 2009 10:08 am
Karlos wrote:Didn't spot that, that's some heavy ass explosive step-upping!
'lame'..overly derogatory one thinks
Lame as in disgusting.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Coop_de_Ville on Tue Jul 21, 2009 2:46 pm
Single Leg session
A.1 Pistols
5 sets of 5 reps per leg BW
B.1 Bulgarian High Step Up (reps are per leg)
6xbar (20kg)
3x45kg
3x50
3x55
3x60
6x40
20xbar
Was wrecked at the end of the last set!
C.1 Bulgarian Split Squat
8x20kg
6x25kg
4x30kg
6x25kg
8x20kg
D.1 Chins
3 sets of 8 BW (Full ROM)
D.2 Bench Press
8x75kg
8x75kg
8x75kg
Hurdle Jumps x3
Core Circuit
Whole body was pumped after it! I think this is a very beneficial session to me as it works all the main muscles that will be used when pushing but with a single leg emphasis. Which is what the majority of my push consists of (a lot of power being put into one leg except for the first 1 second which is double leg.
A.1 Pistols
5 sets of 5 reps per leg BW
B.1 Bulgarian High Step Up (reps are per leg)
6xbar (20kg)
3x45kg
3x50
3x55
3x60
6x40
20xbar
Was wrecked at the end of the last set!
C.1 Bulgarian Split Squat
8x20kg
6x25kg
4x30kg
6x25kg
8x20kg
D.1 Chins
3 sets of 8 BW (Full ROM)
D.2 Bench Press
8x75kg
8x75kg
8x75kg
Hurdle Jumps x3
Core Circuit
Whole body was pumped after it! I think this is a very beneficial session to me as it works all the main muscles that will be used when pushing but with a single leg emphasis. Which is what the majority of my push consists of (a lot of power being put into one leg except for the first 1 second which is double leg.
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Re: The Road to Russia
by Karlos on Tue Jul 21, 2009 2:51 pm
Nice, i should really do some single leg work. Might give step ups a go.
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Re: The Road to Russia
by Rilla on Wed Jul 22, 2009 8:20 am
What kind of core stuff do you do?
Very nice workout - looks tough.
Very nice workout - looks tough.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Flash Sketcha on Wed Jul 22, 2009 2:34 pm
nice workout there mate, how high is your high step ups roughly? Planning on doing some today
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Re: The Road to Russia
by Coop_de_Ville on Wed Jul 22, 2009 3:50 pm
Yeh the single leg stuff is really making a difference I think.
Rillsa- The core circuit is never a planned thing but I just throw a few exercises into a circuit to finish off. The exercises I often use are woodchops, wheel roll outs, round the world of pain (russian twists), raised leg db press, db pullovers. I usually take 3 and put into a circuit and do 3 times round.
Ashy- I put the box very high so if my knee is almost as high as it can go. If both knees where the same height I would be ass to grass squatting if you get me?
Rillsa- The core circuit is never a planned thing but I just throw a few exercises into a circuit to finish off. The exercises I often use are woodchops, wheel roll outs, round the world of pain (russian twists), raised leg db press, db pullovers. I usually take 3 and put into a circuit and do 3 times round.
Ashy- I put the box very high so if my knee is almost as high as it can go. If both knees where the same height I would be ass to grass squatting if you get me?
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Re: The Road to Russia
by Coop_de_Ville on Thu Jul 23, 2009 6:00 pm
Session 2
A.1 Deadlifts supersetted with box jumps x8
185x3
195x2
205x1
Once again these flew up, my max is 210 but i feel like i could easily lift 215 now but will wait 2 weeks before doing and max lifts maybe try 220.
B.1 Front Squats supersetted with tuck jumps x10
100x5
105x5
105x5
105x5
Really enjoying these, tough on the core!
C.1 Explosive Step Up on low box
70x5
85x5
95x5
D.1 Pull Up
3 sets of 5 BW
D.2 CGBP
3 sets of 5 60kg.
Tired at the end of this session got a rest day tomorrow. Pleased with the strength gains.
A.1 Deadlifts supersetted with box jumps x8
185x3
195x2
205x1
Once again these flew up, my max is 210 but i feel like i could easily lift 215 now but will wait 2 weeks before doing and max lifts maybe try 220.
B.1 Front Squats supersetted with tuck jumps x10
100x5
105x5
105x5
105x5
Really enjoying these, tough on the core!
C.1 Explosive Step Up on low box
70x5
85x5
95x5
D.1 Pull Up
3 sets of 5 BW
D.2 CGBP
3 sets of 5 60kg.
Tired at the end of this session got a rest day tomorrow. Pleased with the strength gains.
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Re: The Road to Russia
by Karlos on Fri Jul 24, 2009 12:13 am
Sweet deads and frontals. Rape that 220kg in 2 weeks! would be good if i had my setup by then, i reckon i'd get another 10kg outa ya!
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Re: The Road to Russia
by Rilla on Fri Jul 24, 2009 12:14 am
Karlos wrote:Sweet deads and frontals. Rape that 220kg in 2 weeks! would be good if i had my setup by then, i reckon i'd get another 10kg outa ya!
Some yelling and grunting should never be underestimated.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Coop_de_Ville on Tue Jul 28, 2009 7:44 pm
Uni lateral session
A.1 Pistols
5 sets of 5
B.1 High Step Ups
20x6
50x3
55x3
60x3
65x3
60x3
55x3
50x3
20x20
C.1 Drop hurdle jumps
3 sets x 1
D.1 Bulgarian Split Squats
25x8
27.5x6
32.5x4
27.5x6
25x8
E.1 Chins
3 sets of 8 BW
E.2 Bench Press
3 sets of 77.5x8
Tough session anyway but nutrition has been really poor today so had to graft a bit more. Was still good though
A.1 Pistols
5 sets of 5
B.1 High Step Ups
20x6
50x3
55x3
60x3
65x3
60x3
55x3
50x3
20x20
C.1 Drop hurdle jumps
3 sets x 1
D.1 Bulgarian Split Squats
25x8
27.5x6
32.5x4
27.5x6
25x8
E.1 Chins
3 sets of 8 BW
E.2 Bench Press
3 sets of 77.5x8
Tough session anyway but nutrition has been really poor today so had to graft a bit more. Was still good though
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Re: The Road to Russia
by Rilla on Tue Jul 28, 2009 9:40 pm
What's with the benching? You caught the Karlos-bug? 
The leg stuff looks hot, those stepups must make you sweat like a hog.
The leg stuff looks hot, those stepups must make you sweat like a hog.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Coop_de_Ville on Tue Jul 28, 2009 10:23 pm
haha bench is a very slow mover for me but tbh its not really that functional so i dont put to much priority on it.
Thanks this single leg stuff is really making a difference.
Thanks this single leg stuff is really making a difference.
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Re: The Road to Russia
by Rilla on Tue Jul 28, 2009 10:27 pm
Hm, I'd say bench is about as functional as most other exercises. I'd say it's great for adding mass to the upper body.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia
by Coop_de_Ville on Tue Jul 28, 2009 10:29 pm
Not for bobsleigh though, so long as you can hold the sled in a strong position where you can transfer the power properly it is the legs that you will get the most benefit. I definitely agree though that if I am to reach my target weight of 105kg over the next few years then bench will be useful in putting that mass on.
Last edited by Coop_de_Ville on Tue Jul 28, 2009 10:39 pm, edited 1 time in total.
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