6 August 2012, Week 1 Cycle 2 Overhead Press

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I clearly need to put my phone on do not disturb whilst in the gym – distractions lead to me messing up my programming!  Somehow I managed to miss a warm up set and a whole five sets of ten overhead press!  Oops ;)

Overhead squats have now found a permanent home (in between warm up sets for overhead press) and I did a single set of power snatch too.  Clearly my power snatching needs some work though as I wasn’t getting full extension and ended up pressing the weight a little on most reps.  This really needs to be addressed before I move on to full snatches (which I have less problems with – probably because it makes the weight easier).

Used my new wrist wraps today (only on the heaviest set of OHP and for chin ups) and they are great!  If nothing else they make me feel like some kind of gladiator.  300 eat your heart out ;)

Overhead Press
5 x 20kg
5 x 24kg
3 x 31kg
5 x 36kg
5 x 41kg

Power Snatch
10 x 30kg

Chin Up
10
10
9
7
8

Overhead Squat
10 x 20kg
10 x 24kg
10 x 31kg

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

 

 

21 July, 2012 Sprints and things

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Who gets up at 5am on a Saturday?  Me apparently!

I made my early morning walking cardio much more interesting with some short all out sprints, hill repeats, jumps…  I think those crossfit videos are having an effect on me!  I spent a lot of the time looking for a good hurdle (ended up with a small flat bench) as I’d really like to improve my agility and be able to vault fences/gates with ease (although I might be able to do it now, but for some reason my confidence is lacking).  I’ve decided to put in some cleans and snatches (steady) into the 531 programme as well, doing as Wendler says and doing one of them before squats and deadlifts.  Initially I think I may just use the Burgener warm up before every session that I can as this covers all the points of both lifts and will help me get some technique down.  I definitely need some lifting shoes though…

Walking/sprinting/jumping
1hr9mins
6.45km

http://runkeeper.com/user/itsjustrobbieok/activity/103410705