18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands…

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I was enjoying myself so much yesterday that I forgot to update here – oops!  This could be a long one to catch up.

Yesterday was deadlifts and now also “the snatch”.  I had planned to put the snatch in a few weeks ago but had only played with the movement before.  Cleans will also be added to my squat day.  With the two olympic lift  moves I will be keeping reps low to keep my form from breaking down.  I took videos yesterday of both lifts and was a bit shocked to see a rounded back when deadlifting!  I won’t be adding that video, but I have uploaded my slow motion 40kg power hang snatch video to YouTube (I highly recommend the SloPro app, its free but you need to pay to save your videos to your camera roll).  My technique needs a whole heap of work but with the aid of the video and some talented friends I have some things to work on for next time.

Hang Power Snatch
5 x 20kg
5 x 30kg
3 x 35kg
3 x 40kg
3 x 40kg

Deadlift
6 x 66kg
5 x 82kg
3 x 98kg
5 x 106kg
5 x 123kg
5 x 139kg
5 x 10 x 80kg

Hanging Leg Raise
5 x 10

 

After my workout I visited a builders merchant with the intention of buying some wood for my homemade parallette project.  I already have the dowelling but need the end bits.  Unfortunately they were not very helpful, anything that was remotely suitable was about 20m long (and no they wouldn’t cut it down!  I’m glad they didn’t have what I wanted however as I have since found it for free.  Will hopefully post up tomorrow the completed new toy :)

As well as parallettes, my gymnastic rings arrived today and are setup in my garage.  I knew movements on them would be hard, but its on a different level to what I expected.  There has been a lot of muscle shaking this afternoon whilst I have played on them…

Today has been a day of doing fun things, from practicing my headstand (and I did my first unsupported one!), playing on the rings and I even started the day with 100 pressups (split into 10′s) to work on my hollow body position.  On the rings I attempted muscle ups (not going to happen anytime soon!) pull ups, dips and L sits.  I neglected to wrap my wrists and have paid the price with a sore left wrist now – I won’t do that again!

 

IMG 3079 001 200x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...

IMG 3129 300x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...IMG 3083 001 200x300 18 August 2012, Week 1.1 Cycle 2 Deadlift. Also parallettes, gymnastic rings and headstands...

7 August 2012, Week 1 Cycle 2 Deadlift

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Strength training and dieting are not a good combination!  Not the best workout ever, I had previously though that maybe my deadlift started a bit too heavy and the lack of calories is not helping.  I am not sure what to do, I think I will see what happens next week as maybe this week is just s blip?

Used my belt again for the last strength set and it is a weird feeling (and pretty uncomfortable) so maybe it’s partly that.  I also managed to lose some skin from my fingers on the knurling which definitely didn’t help.  I am tempted to tape my fingers up in future.

I had the pleasure of watching someone paying for training (and paying a lot of money) also deadlifting.  It wasn’t pretty but the trainer didn’t make any changes – what are people paying for?  Oh how I wish for my own gym away from everyone else…

Deadlift
5 x 66kg
5 x 82kg
3 x 98kg
5 x 106kg
5 x 123kg
4 x 139kg
5 x 10 x 80kg

Hanging leg raise
5 x 10

24 July 2012, Week 3 Cycle 1 Overhead press and Deadlift

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Two workouts for the price of one :)

Yesterday was OHP and it was good, I cranked out 4 reps on my last set so I probably started a bit low on weight (but this is not a bad thing).  Today however was deadlifts and maybe I started too heavy!  151kg x 1 I think felt hard – I used a belt for the first time and the feeling of it digging in and the weird ab/stomach sensation kind of masked the thoughts of lifting – maybe I could have got another few reps?  When my housemate saw todays plan he said “90kg isn’t much” when referring to the 5 x 10x90kg – I can confirm that this is HARD after working up the weight!

Had my first go at “the snatch” yesterday with some weight (just a 20kg bar) – much harder than I expected!  I’m currently drilling the Burgener warmup every morning with a broomstick (while the kettle boils) and then with the 20kg bar at the gym.  Overhead squats are not feeling so stable so these need to be practiced, just not sure where in my week?

I’m planning on writing some entries/articles on some important subjects, is there anything I’ve missed?

Why women should lift heavy
The correct way to row/set-up a Concept2 (its drag – not resistance)
Losing weight for men (and holding on to muscle)
Dieting myths
Training myths

Monday
Overhead press
5 x 20kg
5 x 23kg
3 x 27kg
5 x 34kg
3 x 39kg
4 x 43kg
10 x 25kg
10 x 25kg
10 x 25kg
10 x 25kg
10 x 25kg

Chin up
10
9
7
7
5

 

Tuesday
Deadlift
5 x 64kg
5 x 80kg
3 x 96kg
5 x 119kg
3 x 135kg
1 x 151kg
10 x 90kg
10 x 90kg
10 x 90kg
10 x 90kg
10 x 90kg

Hanging leg raise (mostly toes to bar)
10
8
10
10
10

 

 

17 July 2012, Cycle 1 Week 2 – Deadlift

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Got a much better nights sleep so felt a lot fresher at my new 8:15am wake up time.  Unfortunately its still not quite early enough for my new morning routine of coffee and a head to toe rollering with my “The Stick”.

Deadlifts today, I was a bit concerned that last weeks felt quite heavy and that I’d maybe started off the programme with too much weight (as I had not been deadlifting for a month so my capabilities had no doubt changed).  This could still be the case – but I got all 3 of the top weight reps I had planned so I think I will stick with it and see how next week goes (and maybe use a lower increase on the second cycle).

My hanging leg raises were much better too, since ditching ab straps my grip has improved somewhat (even after deadlifting, or maybe its just a good warm up for it?) and although all of the reps and sets are still not a straight leg, its only a little bit bent so I am not far off.  I normally swing my legs about a bit too much but doing a slower lower of the leg definitely helped.  Also a longer rest period works wonders!

First day of further reduced calories  (2512) is going well too.  Weight is down to 78kg today which actually makes me think I might need to add some food back in! (woo!)

Deadlift

5 x 64kg
5 x 80kg
3 x 96kg
3 x 112kg
3 x 127kg
3 x 143kg **PB**
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

Hanging leg raise

5 x 10