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

10 August 2012, Week 1 Cycle 2 Squat

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Another tough workout this morning, everything felt very heavy (although I guess it is!).  I hit the required reps on the last strength set so I’m in three minds about what to do next week…

Option 1 – continue as I am, other than not quite hitting my deadlift target everything is according to plan.

Option 2 – spread my 4 workouts over a longer period (Monday, Wednesday, Friday, Monday).  This would allow more recovery which can only be a good thing.

Option 3 – stay at week 1 of the cycle until I start upping the calories again.

I’m erring towards 3 maybe 2, or maybe a combination of the two.

Had to watch some more terrible personal training again today, the trainee squatting and going very deep but to get deep his hips dipped under and lower back was rounding.  What’s the point in paying someone unless they pick up easy stuff like that? – Note to self never be like that when I am qualified!

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

Seated Leg Curl
5 x 10 x 55kg

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

 

20 July 2012, Cycle 1 Week 2 Squat

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Ok so I talked that up, despite getting the earliest or early nights (before 9:30) woke up feeling ultra groggy.  I think some of that was me being a tad hydrated as I had some extra fibre but neglected to drink extra water…

Fortunately a strong coffee, workout videos, rolling and warm up sorted me out (with a side order of loud music on the way to the gym).

Squat day today and as expected the final set felt heavy; I’ve also increased the 5×10 assistance weights also as a bit of research suggested that this should be more like 60% of my theoretical max.

Barbell squat
5 x 58kg
5 x 72kg
3 x 87kg
3 x 101kg
3 x 116kg
3 x 130kg
10 x 75kg
10 x 75kg
10 x 75kg
10 x 75kg
10 x 75kg

Seated leg curl
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg