Wendler Week 1.1 Cycle 2 Squatting, Olympic lifts and Headstands

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Hmm, not the best workout ever today.  The major problem with having a set routine and working out in a gym with only one rack/bench is if someone is there first you are screwed!  It becomes more of a problem if that someone decides to spend more time talking than squatting…  While I don’t race through the end sets of squats (I usually have 3 minutes rest) I don’t have a large amount of time between my warm up sets and being low carb and dieting this might be effecting what I am capable of lifting at the end of the workout.  Unfortunately I only hit 2 reps at my top weight which is disappointing to say the least.  Could just be a bad day though.

I started hang cleans today and remember now why I haven’t included them before – these olympic lifts need a lot more thought than your normal gym exercises.  I have a few shoulder flexibility issues that hopefully can be sorted by just cleaning more often.  I might go in tomorrow on my rest day and just practice cleans and snatches.  Recorded another slow motion snatch video and my technique is improving (more hip drive) but it’s still got a lot of work.

More practice on head and handstands, I feel so comfortable in a headstand now and actually think I might prefer being upside down!

IMG 32411 300x300 Wendler Week 1.1 Cycle 2 Squatting, Olympic lifts and Headstands IMG 3243 300x300 Wendler Week 1.1 Cycle 2 Squatting, Olympic lifts and Headstands

Hang Clean
5 x 20kg
3 x 30kg
3 x 30kg
5 x 30kg
3 x 40kg

Hang Snatch
5 x 30kg
5 x 30kg

Overhead Squat
10 x 40kg

Barbell Squat
5 x 60kg
5 x 75kg
3 x 90kg
5 x 97kg
5 x 112kg
2 x 127kg
5 x 10 x 80kg

Seated Leg Curl
5 x 10 x 50kg

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...

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