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

27 July 2012, Week 3 Cycle 1 Squat

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Great workout today (pb’s are always good!).  I think I had a good nights sleep, for some reason my body has started waking me up 15mins before my alarm! As if 5am wasn’t early enough.

Worked in with someone today which is usually not great but they just did most of the same weights as myself, meant the workout was a bit slow with all the talking but it could have been worse!  Got a decent video out of it too…

My new Nike Romaleos 2 were delivered yesterday so a PB squat is definitely a good way to test them.  I intend on writing a full review of them soon but my first impressions of them are really good!  Also managed to wear my new Shieke belt the correct way round which helped!

Not a good day for food after throwing one of my meals on the floor at work!  Doh!

Squat
5 x 58kg
5 x 72kg
3 x 87kg
5 x 109kg
3 x 123kg
2 x 138kg
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg
10 x 80kg

 

Leg Curl
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

 

26 July 2012, Week 3 Cycle 1 Bench Press

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Today has been a long long day, despite an early night last night (830pm) I woke up tired – next weeks deload is going to feel good :)

Had a really good workout, felt very focused this morning as I had an interview at 9am.  Was good to channel some of my nerves in to the weight room – I had quite a calm interview as well so I’d highly recommend it.  Plan was to get 3 reps of my top weight and I got all 3 without too much struggle.  Tried my belt on the last set as well but I don’t think it was tight enough and I didn’t notice that much difference.  With my interview looming I had to unfortunately cut the post workout stretching out.

Bench Press
5 x 27kg
5 x 34kg
3 x 41kg
5 x 51kg
3 x 58kg
3 x 65kg *pb*
10 x 38kg
10 x 38kg
10 x 38kg
10 x 38kg
10 x 38kg

Dumbbell Row
10 x 22kg
10 x 22kg
10 x 24kg
10 x 24kg
10 x 24kg

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