Tag Archives: wendler 531

Pre (mock) Meet Week update

What a boring ole week!  Leading up to my mock meet on Saturday, there isn’t a lot planned weight training wise this week.

Monday I went in and did 3 sets of 8 reps @30% for squat, deadlift and bench press, then a little bit of foam rolling and stretching.

The plan for Wednesday was put off due to me not wanting to walk in torrential rain so I added what I’d planned to today (Thursday).  This was a repeat of 3sets 8reps @30% for all lifts, plus 3 70% bench press singles.  And more foam rolling and stretching.

I ordered a new Zuluglove Belt (makers of my current belt) at the beginning of the week as I’m on the last hole of my current one and its way too big a squeeze to get into it!  It hasn’t arrived yet so hopefully I get get some of the stiffness out before Saturday when it does.

After this weekend, I haven’t decided where to go with my training next.  I’ve enjoyed The Cube but it does feel a little slow sometimes, but conversely I also don’t feel too beat up.  One suggestion has been to run the cube again, but miss off the first wave.

Another run of 531 could work too, maybe missing off OHP days and being a bit more sensible with the accessory work.

I think that top of the list could be The Lilliebridge Method however.

Obviously, I realise that the work you put in to the programme is what makes the difference, but I think that finding the programming that fits into my style of training is equally important.

Also swapping up methods keeps it interesting, and as long as there’s always that progressive overload then changing programme shouldn’t be detrimental.

Keeps me busy building spreadsheets too :D

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4 September 2012, Week 3 Cycle 2 Overhead Press

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

 

 

nikeromeleos

3 September 2012, Week 2 Cycle 2 Squat

My last squat session wasn’t so great and I only managed two of the five reps I had planned at 127kg.  Not being able to lift weights I know I am capable of always knocks my confidence but with my secret TKD (Targeted Keto Diet) carbohydrates to power me and a nice shiny new belt from www.zuluglove.com I had high hopes this morning!

The extra energy definitely made a difference (although the workout still felt especially hard – maybe more carbs needed?) and the belt felt fantastic (review to come soon).

I’m still not sure how to properly programme in all the different things I want to practice/workout.  Why isn’t the week longer?

Barbell Squat
5 x 60kg
5 x 75kg
3 x 90kg
3 x 105kg
3 x 120kg
3 x 134kg
5 x 10 x 80kg

Seated Leg Curl
5 x 10 x 50kg

[youtube=http://www.youtube.com/watch?v=hcIBqSECKZo&feature=plcp]

barbell back squat 127kg

Wendler Week 1.1 Cycle 2 Squatting, Olympic lifts and Headstands

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!

 

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