Road to powerlifting
- Barbell back squat: 3 x 5
- 65% 1-RM: 117 lb
- 75% 1-RM: 135 lb
- 85% 1-RM: 153 lb , 5 rep max
- Leg press: 5 x 15, 180 lb
- Box squats: 5 x 15, 75 lb
- Leg extensions: 5 x 15, 60 lb
- Walking EZ-Bar lunges: 5 x 15, 30 lb
- Side to side shuffle: 30 seconds/45 seconds/1 minute
- Jump rope: 30 seconds/45 seconds/1 minute
- box jumps: 30 seconds/45 seconds/1 minute
- kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg
Overall, my goal was trying to make it to a 8 rep max with the 153 lb but just couldn’t pull it off Saturday but that’s okay because I hit 5 reps 🙂 My 1-RM percents were based of my 90 percent 1RM 🙂
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Published by fitnessgrad
Hello!
College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon
Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic!
"I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon
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Great Job!!
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Thank you 🙂
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Good lifts! Front squats and sumo deadlifts have help me bust through the occasional back squat plateau.
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Yes, both are awesome exercises 🙂 Hopefully I will get back to implementing front squats more because I want to keep them around , lol
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Sometimes it’s hard to juggle it all.
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Oh yeah you are telling me, it can be a lot to maintain… slowing down helps .lol
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Since you obviously like to nerd out about this stuff as much as I do, if you get a chance try the Power Snatch to Overhead Squat. I’m trying a little experiment where it’s the only exercise I’m doing until I can’t progress it anymore. It’s a real butt-kicker.
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Power snatch to overhead squat? really? damn, that is an advanced movement. I commend you, how much do you lift with it right now? I might have to have some practice runs with it using the body bar before I use a barbell so I don’t hurt myself ! haha 🙂
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Oh you would want to start light. My max is 30% of my deadlift. But I’m working lighter than that just to get comfortable with it. Yes, don’t hurt yourself!
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Okay! that makes sense, you should post a video or something of you doing it sometime 🙂 Mine might be even lighter than that! lmao probably the bar.
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Heh I might at some point. Between work and 2 small kids I don’t get a lot of free time.
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