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. 

 
 

 

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Never too late for some Monday Motivation

Just in case you follow me on IG & want to see what I posted for inspiration — Monday Motivation

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video

The Front Squat— Exercise

Many of you probably have either heard of or performed the front squat. This particular exercise is great for the quads (isolation) & also helps because to keep your back straight and upright. What makes this particular exercise “harder” is because there is two variations of the hand placement (depending on your preference, either you will put more focus on the wrist or more focus on the traps) everyone is taught differently — but both ways work and get the job done and hit the quads. For those of you with weaker wrist , the trap hand placement would be best and for those of you who find the trap placement to be uncomfortable can give it a go with the wrist. I will show both ways down below

The first video is the placement used when putting pressure on the wrist and the second video is of the bar being placed on the traps 🙂

 

How To Perform The Front Squat?

 
  1. You will start with putting the bar on the appropriate rack for your height. These directions are for those who want to use the trap placement. Bring your arms under the bar, making sure to keep your elbows high, rest the bar on top of the deltoids, and cross your arms while grasping the bar (make sure to have control)
  2. Lift the weight off the rack
  3. Step away from the rack, using shoulder width stance (feet placement) – toes slightly pointed out. Maintain a straight back and keep your head up at ALL TIMES. (starting position)
  4. Lower the bar by bending the knees, continue until you are slightly less than 90 degrees. You will inhale during this portion of the lift. MAKE SURE: That your knees are not past your toes because otherwise it could cause stress on the knees. 
  5. Raise the bar (while exhaling) using your foot. 
  6. Repeat for recommended repetitions

If you have back issues or knee issues be sure to contact your medical doctor before attempting this exercise. If you are beginner, start with lower weight and gradually increase. 

 

What muscles are being worked:

 
  • Quads
  • Glutes
  • soleus
  • hamstrings
  • gastrocnemius 
  • anterior/lateral deltoids
  • upper/middle/lower back

& other muscles — basically a full body exercise. Hit everything. 

 

If you want to see a video of me performing the Front squat —- Front Squat

Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Monday’s Workout—

Double the Trouble

Today’s workout consisted of two different core lifts because Wednesday I will be out of town for an appointment so would not be able to make it to the gym (but keep in mind I will be doing bench press twice a week now)

 
 
  • Bench press: 3 x 5

 

  • 65% of 90% of 1-RM: 80 lb
  • 75% of 90% of 1-RM: 90 lb
  • 85% of 90% of 1-RM: 105 lb, 6 max reps ( I did one more rep compared to 6 weeks prior)

 

  • Bench press: 5 x 5, 100 lb (heaviest weight I can do with 5 reps)
 
  • Barbell Shoulder press: 3 x 5
  1. 65% of 90% of 1-RM: 50 lb
  2. 75% of 90% of 1-RM: 60 lb
  3. 85% of 90% of 1-RM: 70 lb, 8 max reps — I did 8 reps with 65 lb 6 weeks prior so I am getting stronger 😀
  • DB floor chest press: 5 x 15, 50 lb
  • DB standing shoulder press: 5 x 15, 30 lb
  • DB shrugs: 5 x 15, 100 lb

So as you can see, I have noted where my increase of strength and endurance has landed me since the previous 6 weeks. I am very proud with today’s session and results. 

 

For a sneak peak at my updated physique & bench press —- Bench press and physique update