Deload Week 8 Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 105 lb
  • 50% of 90% of 1-RM: 130 lb
  • 60% of 90% of 1-RM: 160 lb

 

  • Deficit Deadlifts: 5 x 6, 160 lb
  • Deadlift off blocks: 5 x 6, 225 lb, 185 lb
  • DB stiff legged deadlift: 5 x 6, 90 lb
  • Hyperextenstions: 5 x 6, 45 lb weight plate

Superset:

  • Seated calf raise: 5 x 6, 100 lb
  • smith machine calf raise: 5 x 6, 205 lb

Cardio workout:

Tri-set:

  • Box jumps: 30/45/30 seconds
  • lunge pass through: 10/10/10 reps, 12 kg kettlebell
  • one handed kettlebell swings: 30/45/30 seconds, 12 kg
 
  • Stair climber: 10 minutes, level 7

I did post some videos of the deadlift, deficit deadlift and the deadlift off blocks: Deadlift videos

 

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Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Saturday’s workout

A Quickie,

 

  • Sumo deadlift: 3 x 5
  1. 65% of 90% of 1-RM: 135 lb
  2. 75% of 90% of 1-RM: 160 lb
  3. 85% of 90% of the 1-RM: 180 lb, 8 rep max 
  • Bench press: 5 x 5, 100 lb
 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

Yesterday’s workout

  • Barbell bench press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 90 lb, 5 reps
  • 85% of 90% of 1-RM: 105 lb, 3 reps
  • 95% of 90% of 1-RM: 115 lb, 1+  (I did 3 max reps)

 

 
  • Wide Grip pull ups (assistance machine): 5 x 6, 100 lb
  • DB floor press: 5 x 6, 80 lb
  • DB incline press: 5 x 6, 70 lb
  • Lat pulldown (wide grip): 5 x 6, 100 lb

I used the pull up assistance machine because I am not good at wide grip pull ups. I can do one set of 4-5 usually without assistance. 

 

Ab workout:

Superset:

  • medicine ball decline sit ups: 4 x 20, 8 lb
  • plank: 4 x 45 seconds

Cardio workout: 

  • Stair climber: 20 minutes, level 7
 

 

Fucked Around With Deadlifts & Got hurt

So I have three videos to show everyone & will drop the links below. One will be my 300 lb deadlift fail, another will be my 295 complete and the final one will be my 245 lb for 3 reps —

Today I was aiming to hit 300 lb and well, I tried it over 20 times over (without adequate resting between sets and aggressively toward the end) to the point where I ended up hurting one side of my lower back/upper hip. Normally I am really good about NOT injuring myself, but today neglected to pay attention to my body and it happened. I could not continue on with the rest of my workout today due to the pain, so hopefully it is only a pulled muscle, a lesson learnt and i’ll be back to lifting normally between tomorrow and Thursday! otherwise, I am doing well for the most part. 

 
 
  • Conventional deadlift: 3 x 5, 3, 1
  1. 75% of 90% of 1-RM: 195 lb, 3 x 5
  2. 85% of 90% of 1-RM: 220 lb, 3 x 3
  3. 95% of 90% of 1-RM: 245 lb, 3 x 1+, 3 max reps
  4. 1 x 1, 295 lb (completed)
  5. 1 x 1, 300 lb (failed attempt)

300 lb deadlift fail video —- > Failed attempt

295 lb one rep completed lifted ——> 295 lb lift

245 lb for 3 reps —- > 245 lb lifting

Good & bad news

  • Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 60 lb, 3 x 5
  • 85% of 90% of 1-RM: 70 lb, 3 x 3
  • 95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+

 

This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.

 
  • Barbell bench press: 5 x 5, 105 lb, 100 lb

My bench did not go over well at all today. I was able to hit 105 lb for 5 reps but only the first set, after that set, I was only hitting 3-4 reps, so I went down to 100 lb and was hitting my 5 reps until the last set and was only able to do 3 reps. Bench has never been my stronger suit in lifting but I want to improve it because I plateau in bench pressing more than I do in other lifts and it agitates me. I have found some ideas but it will be trial and error. Anyone else feel like their bench is slow to progress? 

 

My 1 rep max should be 135, but at this rate, I don’t know. GRR. 

 
  • DB seated shoulder press: 5 x 6, 60 lb
  • Smith machine upright row: 5 x 6, 90 lb
  • Side laterals to front raise: 5 x 6, 30 lb
  • DB rear delt row: 5 x 6, 80 lb

The assistance work today wasn’t too bad besides the last one (hard one). I am doing heavier assistance work this week and next week and lighter core lifts next week (deload week) so today’s core lifting was fairly heavy work.