Today: Drop it like a squat

Wendler 5-3-1 week 1 of cycle 2. 10th glute bridge on each set held for 1 minute. Legs & butt are dead!

Barbell Squat
50 kg x 5 reps
55 kg x 5 reps
65 kg x 5 reps
73 kg x 11 reps
30 kg x 48 reps

Barbell Glute Bridge
34 kg x 10 reps
34 kg x 10 reps
34 kg x 10 reps

Reverse deficit lunge with 20kg weight vest
20 kg x 10 reps each leg
20 kg x 10 reps each leg
20 kg x 10 reps each leg

Thanks Chris - good trainer know's sleep is important ;-)
Massive week at work but still trained like a ninja! Average cals 1700 with 100P

Thursday - Kick boxing (none of this boxercise stuff - the trainer is ex world champ female kickboxer and HARDCORE!!!)

Friday - Cycle 2, week 1 of Wendler 5-3-1. Really loving this program :-)

Barbell Deadlift:
50 kg x 10 reps
75 kg x 5 reps
86 kg x 5 reps
98 kg x 5 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
The last three sets were paused at knees

Standing Military Press:
21 kg x 5 reps
21 kg x 5 reps
24 kg x 5 reps
28 kg x 8 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Chin-Up:
5 reps
5 reps
5 reps

Pendlay Row:
34 kg x 8 reps
34 kg x 8 reps

Stiff Leg Barbell Good Morning:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Ab Wheel
10 reps
10 reps

5th Feb 2013

Week 2 cycle 2 of Wendler 5-3-1 (Deadlift & overhead with assistance). Was feeling great today and very inspired by Chris & his quality squats @ 175kg :-)

I have decided to do a deadlifting comp in 2 weeks so time to BRING IT!

Cals - 1669/152P

Barbell Deadlift
70 kg x 5 reps
81 kg x 5 reps
96 kg x 5 reps
105 kg x 6 reps

Sumo Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps

Standing Military Press
20 kg x 5 reps
23 kg x 3 reps
26 kg x 3 reps
29 kg x 9 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Ab Wheel (kneeling)
10 reps
10 reps
10 reps

Pendlay Row
37 kg x 8 reps
37 kg x 8 reps
37 kg x 7 reps

Stiff Leg Barbell Good Morning
29 kg x 10 reps
29 kg x 10 reps
29 kg x 10 reps

Parallel Grip L-Sit Pull-Up
5 reps
5 reps
5 reps

My deadlifts today
https://www.youtube.com/watch?v=KItjjptPylU

Handstands in the squat rack

Still a bit of a chubba weighing in consistently between 62.8 and 63.9 over the last 3 days. After the refeed on Sunday I had 3 low days (av 1500 cals 100+P) then maintenance day Thursday (2000 cals 150+P). It was healthly taco night at my place - could miss out on all that great food, especially the roo mince!

I have decided to enter a deadlifting comp Sat 16th Feb so I will be eating at maintenance cals leading up to that. I have a 2 day bootcamp this week (just for fun) then my last deadlift session before the comp on Monday then REST & EAT!

I have been hitting the gym this week for my Wendler 5-3-1 (cycle 2 week 3 - max week) for Squats and Bench. Happy days! And of course doing handstand February too :-)



6 Feb 2013
Workout Summary

Barbell Bench Press
o 30 kg x 5 reps
o 35 kg x 5 reps
o 40 kg x 3 reps
o 45 kg x 5 reps
o 35 kg x 10 reps
o 35 kg x 10 reps
o 35 kg x 10 reps

Lying Barbell Triceps Extension ("Skullcrusher")
o 12 kg x 10 reps
o 12 kg x 10 reps
o 12 kg x 10 reps

Hanging Straight Leg Raise
o 10 reps
o 10 reps
o 10 reps


07 Feb 2013
Workout Summary

Barbell Squat
o 50 kg x 5 reps
o 60 kg x 3 reps
o 65 kg x 5 reps
o 72.5 kg x 3 reps
o 82.5 kg x 6 reps
o 50 kg x 10 reps
o 50 kg x 10 reps
o 50 kg x 10 reps

Barbell Glute Bridge
o 34 kg x 10 reps
o 34 kg x 10 reps
o 34 kg x 10 reps
Last rep on each set held for 1 minute

Dumbbell Rear Lunge
o 20 kg x 10 reps
o 20 kg x 10 reps
o 20 kg x 10 reps
o 10 each leg reverse deficit on 35cm box
Boxing
o 5 x 1 minute rounds with 30 secs rest in between