Tuesday Double —

Can never be prepared for what’s to come.

 

First time having to do squats and deadlifts on the same day, I survived. For now. I did another dynamic workout today with the two core lifts; speed, power and explosiveness. Check out the progress with my low bar — wide stance squats and sumo deadlifts; both done at 60% of 1RM: Squats and sumos

I pretty much decided that I would work on sumo deads this week and conventional next week– switching it every week so I hit both but not at the same time. I am still working on getting used to the low bar wide stance squats — they have been weird, but I know they will be helpful and worth my while.

Warm up:

  1. Kettlebell swings: 4 x 25, 12 lbs
  2. EZ bar hip thrust: 4 x 25, 20 lbs
  3. Front box jumps: 4 x 25

Workout:

  • Barbell sumo deadlifts: 9 x 3-6, 135 lbs
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs

Tri-sets:

  • Hip abductor machine: 5 x 10-15, 100 lbs
  • Butt lift with band: 5 x 10-15, red band
  • one arm kettlebell clean: 5 x 10-15, 12 lbs

Tri-sets:

  • Hip adductor machine: 5 x 10-15, 50 lbs
  • Glute kickbacks: 5 x 10-15
  • Stiff legged DB deadlift: 5 x 10-15, 40 lbs

Tri-sets:

  • Lateral band walks: 5 x 10-15, green band
  • smith machine kneeling squat: 5 x 10-15, 75 lbs
  • kettlebell romanian deadlift: 5 x 10-15, 10 kg

Shay-lon

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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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