Tim Copeland - Fall 2017

[Timothy Copeland]

Priorities

-Lose weight (bw 207-209 right now)

-Increase work capacity

-Maintain strength

Long term goal is to compete in a sanctioned strongman contest in the spring or summer

Split is basically upper/lower/rest, with a strongman event day every other week

Week1:

M: OHP/shoulders/arms

T: Squat/legs

W: Rest

Th: Bench/chest

Fr: DL/back

Sat: Rest

Sun: OHP/shoulders/arms

Week2:

M: Squat/legs

T: Rest

W: Bench/chest

Th: DL/back

Fri: Rest

Sat: Event Day

Sun: Rest

Monday - 8/21 - OHP

Seated OHP

145x5x2

135x6x3

DB Seated press

45'sx12x4

DB curls/DB OH extension, cable curls/cable pushdowns

Tuesday - 8/22 - Squat

SSB (beltless)

205x6x2

245x6x2

155x15x3

Don't remember the last time I did 15's on a big movement like this, weight wasn't heavy but those sucked.

Leg ext/curls, ab wheel/back extension

[Nicholas Battista]

Whoa, someone is posting again! Glad to see this alive and kicking. 

Nice liftin', Tim!

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[Timothy Copeland]

Haha, thanks! Figured if I used a book I'd just lose it...

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[Timothy Copeland]

Thursday - 8/24

Clos(er) grip bench

195x5x2

185x6x2

DB incline

60sx12,10,10,10

Hammer strength chest press, pushdowns

[Timothy Copeland]

8/25

Deadlift

365x5x3

DB rows, pulldowns, cable rows/high pulls

On Thursday, August 24, 2017 at 11:37:14 AM UTC-4, Timothy Copeland wrote:

[Timothy Copeland]

8/27

Seated OHP

155x3

160x3

135x7x3

DB Seated press

Front raises/lat raises/OH tricep ext/curls

pushdowns/preacher curls

8/28

SSB Box squat

265x3,3

275x3

285x3

Front squat

135x12x3

Lex ext/leg curls/calf raises

[Timothy Copeland]

Life update (if anyone's listening), Google must've changed their search algorithm...when I search "RIT weightlifting club google group," we're not the top result anymore. Got to page 7 and got bored. Counted at least 3 sketchy porn links, so there's that. Time to finally bookmark this page I guess.

8/30

Bench

185x6x3

CG Bench - slow and paused

135x10x2

155x7

DB Incline, Hammer strength chest press

On Thursday, August 24, 2017 at 11:37:14 AM UTC-4, Timothy Copeland wrote:

[Nicholas Battista]

I don't even know how to get back to the googlegroup so you're ahead of me. Nice liftin!

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[Timothy Copeland]

Aha I'm sorry for the sudden influx of emails then!

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[Timothy Copeland]

8/31

Deadlift

365x5x3

SL Deficit DL

225x8x3

Pulldowns, Cable row

9/2

At the old stomping ground for some strongman. Worked up to a fast 405 on yoke, 165/hand in farmers

9/5

Woke up mad early, drove from Rochester to Columbus, went like 7 hours without eating. Kept it short. Felt kinda like shit but strength didn't seem to take too much of a hit

Seated OHP

135x8x3

SSB Box Squat

245x6x3

[Timothy Copeland]

Had a strain in my lower back, did not lift from 9/12-16 (via doctors orders)

9/17

Bench

155x6x4 (light)

CG Bench, incline DB, hammer strength press

9/18

Deadlift

405x3x3

SL Deficit

275x8x3

rows, pulldowns, cable pulls

9/20

Standing press

135x8x4

hammer strength shoulder press, front raise/side raise/db curls/oh tricep ext, cable pushdowns/preacher curls

9/21

SSB box squat (beltless)

265x8x3

Leg Press, ab wheel

[Timothy Copeland]

9/24

Bench

175x6x3

CG Bench

155x6x3

DB incline, Hammer strength press

9/25

Deadlift

365x7,7,6

SL DL

225x12x3

Leg Press, leg curl, calves, ab wheel

9/27

OHP

145x5x3

DB OH press, DB tricep ext, front raise/side raise, pushdowns

[Timothy Copeland]

Haven't been missing workouts, but haven't been good about updates

bw 197-199

Sunday 10/22

Deadlift

425x1

435x0

385x5

First time pushing the weight in awhile, felt like shit. Sucks that I'm way below personal bests, but I think the last set is a rep PR so I'll take what I can get.

Deficit SL DL

315x6x3

Pullups, ab rollout

[Timothy Copeland]

CG Bench

175x5,5,4,5

DB Incline, side raises, front raises

[Timothy Copeland]

Good week. Down to 195. Added in the belt for most of the bigger movements

10/25
Ssb box squat
355x3x3

Front squat
185x5

Pull down, row, curls

10/27

Log press
155x6

Z press
135x3x3

Deadlift
405x4 (“grad school pr,” maybe a lifetime pr, not sure. Felt really good)

SL deficit
315x7

Flyes, abs

[Timothy Copeland]

10/29

CG Bench

185x3,3,4

155x8,8

Incline press, front raise, side raise, pushdowns

[Timothy Copeland]

10/30

Back to squats after a couple weeks of box squats, felt real sloppy

275x3

295x3,3,2

Front squat

185x5

205x3

225x1

11/1

Log Press

162x1

172x1

177x1

Deadlift

385x6 (PR?)

[Megan Sereni]

Awesome lifts! Keep it up!

[Nicholas Battista]

consistent deadlift PRs - nice!!

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[Timothy Copeland]

Thanks guys! Weight is down and deadlift is up, so life is good haha

11/4 - First event day in awhile

worked up to 231 stone, 225 keg loads for singles

Yoke

185x60ftx2

365x60ftx2

465x60ftx4

545x60ftx2

Frame carry

225x60ftx2

325x60ftx4 (felt fast)

11/6

Log Press

155x4,5,4

Seated OHP

135x5,5,5

Flyes, pushdowns, machine chest press

[Timothy Copeland]

11/7

Power clean (worked these into my deadlift warmups. Liking how that feels so far.)

185x3,3

Deadlift

365x3

385x1

405x1

365x6,6

SL Deficit DL

275x8,8,8

Abs, curls

[Timothy Copeland]

11/9

Smushing bench and squat to the same day so events can get trained every week. Training took 3 hours today, so might have to switch some stuff around...

CG bench
195x2,3
155x10,8

SSB box squat
245x12x3

Front squat
185x6x3

Incline db, rows/side/rear/front raises, pull downs/abs

[Timothy Copeland]

11/11

Atlas stones
230x2

Keg load
180x5,5

Frame carry
45x60ftx2
225x2
325x2
365x2
Dropped a stone on my finger so grip wasn’t great, would like to take this heavier in the future but would’ve been rough today