4 September 2012, Week 3 Cycle 2 Overhead Press

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With my new-found energy I figured I try a switch back to 4 day workout week.  Today was overhead press and I also made a decision to up the weight more than previously planned, it’s not something that is recommended but I really felt like the weight was too low (although I am sure I will regret it in a few cycles…)

Diet feels better, the carbs are fuelling my workouts nicely and I don’t feel tired through the day anymore.  My weight is still dropping, but it has definitely stalled a little.  I’m sure the pre workout carbs is going to mess with the weight a little as I am sure to be holding a little extra water.  I will drop the calories a few hundred anyway and see if I can kickstart the fat burning again.  I haven’t done much cardio lately so that could be another reason.

Overhead Press 
5 x 20kg
5 x 24kg
3 x 28.5kg
5 x 36kg
3 x 40.5kg
2 x 47.5kg *pb*
5 x 10 x 25kg

Chin Up
10/10/8/8/7

 

 

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

20 August 2012, Week 1.1 Cycle 2 Bench Press. Also one handed handstands…

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The update on the parallette building from yesterday is not a good one with our first attempts not quite working to plan. Back to the drawing board on that one. I did however have a nice 6k morning walk for some cardio and did some unsupported headstands.

Today was a great workout; I felt strong for the bench press (although my wrists were a little sore from the rings still) and had no problem hitting all the prescribed weights.

Bench Press
5 x 28kg
5 x 35kg
3 x 42kg
5 x 46kg
5 x 53kg
5 x 60kg
5 x 10 x 38kg

Dumbbell Row
5 x 10 x 24kg

I decided to have a play about with some more headstands after the main workout, as I could use one of the big mats in the studio to help break any falls. Getting up into and holding a headstand is getting easier and I am happy holding the position for a good amount of time (I really should count to see how long). After messing about with the headstands I figured a wall supported handstand could be a good idea. As I was shimmying back to the wall on my hands I realised I was able to hold my weight on one arm so thought I would see if I could…

20120820 194751 20 August 2012, Week 1.1 Cycle 2 Bench Press. Also one handed handstands...

One handed handstand – wall supported

 

And apparently I can!

After handstands I worked on my L-Sit.  I am trying to keep my hips up but cannot do that with both legs straight so worked on just holding the position and then putting out one foot at a time.  Since getting home I have been upside down a lot – I could be addicted :D

Next step is to get my handstand away from the wall on two hands.  I need to walk before I run…

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

9 August 2012, Week 1 Cycle 2 Bench press

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I was looking back on what I was lifting back at the start of the year and its got me a bit down :(.  I have made great progress in squats and deadlifts (+50kg for both) but my bench press and overhead press are barely higher!

It’s certainly not because I wasn’t working out hard enough or eating enough.  I am sure I am on the right track now with doing Wendler 531 and hopefully I only have a few more weeks of dieting left.

This mornings workout was pretty good and I felt pretty strong, had some reps in the tank for my last strength set but then probably set the weight too low for the hypertrophy sets.

Bench Press
5 x 28kg
5 x 35kg
3 x 42kg
5 x 46kg
5 x 53kg
5 x 60kg
5 x 10 x 33kg

Dumbbell Row
5 x 10 x 26kg

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

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

30 July 2012, Week 4 Cycle 1 Overhead press

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Rest week can’t come at a better time!  Feeling the pain of training without a break and waiting to hear about a job has really knocked me for six.  Unfortunately I found out this evening (after I called them!) that I haven’t got the job and oddly the tiredness just disappeared!

Will take this week easy anyway, I think I’m going to walk to work on Wednesday for some cardio too :)

This will be a short update, as my bed is calling…

Overhead press
5 x 20kg
5 x 20kg
5 x 20kg
5 x 20kg
5 x 23kg
5 x 27kg
5 x 10 x 25kg

Chin up
10/10/8/7/6

Overhead squat
10 x 20kg
10 x 20kg
10 x 20kg

Handstand
2 x 30secs

L Sit
3 x 15secs

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