Week Two|Day Two|Powerlifting

Road To Powerlifting

  • Romanian Deadlift: 3 x 3

 

  • 70% 1-RM: 176.4 lb
  • 80% 1-RM: 201.6 lb
  • 90% 1-RM: 226.8 lb, for 3 max reps

 

  • Sumo Deadlift: 3 x 5
  1. 65% 1-RM: 131.6 lb
  2. 75% 1-RM: 151.8 lb
  3. 85% 1-RM: 172.1 lb, 5 max reps
  • EZ bar goodmornings: 5 x 15, 40 lb
  • Single leg kettlebell deadlifts: 5 x 12, each leg, 10 kg
  • Leg curls: 5 x 12, 60 lb

Last minute cardio session:

  • Manmakers: 4 rounds, 15 reps, 12.5 lb dumbbells
  • jump rope: 4 rounds, 45 seconds
 
 

 

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Week Two|Day One|Powerlifting|Cycle One

Road To Powerlifting .. 

  • Standing Barbell Shoulder Press: 3 x 3

 

  • 70% 1-RM: 53.5 lb ( I did 55 lb)
  • 80% 1-RM: 61.2 lb ( I did 65 lb)
  • 90% 1-RM: 68.8 lb ( I did 70 lb) for a 8 rep max

 

  • Dips: 5 x 15
  • DB upright row: 5 x 15, 30 lb
  • Front to side raises: 5 x 15, 10 lb

Ab workout:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Upright stationary bike: 20 minutes, level 13 resistance 

The military press session went over well today, I was aiming for 8 reps for that 90 percent 1RM – and did it! so I was very happy about that. Compared to last week, I decided to do 3 assistance exercises instead of four. I meant to use the stair stepper for cardio today but it was being used at the time so resorted to the stationary bike and got a good cardio session in. Overall, I am very proud of my performance today. I have a video of my military press on IG, if you are interested in seeing it: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Fitness WonderWoman,

Shay-lon

 

Week One|Day 4|Powerlifting|Cycle One

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

Cardio workout:

  • Side to side shuffle: 30 seconds/45 seconds/1 minute
  • Jump rope: 30 seconds/45 seconds/1 minute

A total of 4 times. 

  • box jumps: 30 seconds/45 seconds/1 minute
  • kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg

A total of 4 times

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 🙂

 

Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers. 

 
 
 

Wednesday|Powerlifting|Cycle One|Deadlifts

  • Romanian Deadlift: 3 x 5
  1. 65% 1RM: 164 lb
  2. 75% 1RM: 190 lb
  3. 85% 1RM: 215 lb, for 6 max reps
  • EZ bar goodmornings: 5 x 12, 60 lb and 40 lb
  • Barbell glute bridges: 5 x 12, 115 lb
  • Hyperextension: 5 x 12, 25 lb
  • Leg curls: 5 x 12, 60 lb

Weigh in: 154.4 lb 

 

90% of my 1RM= 252 lb & this is what number I used to configure the above percentages and weights. 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb 

 
 

Someone’s Else Squat Routine I did

https://www.youtube.com/watch?v=Fh8c8z1mJ8w

I had a fellow blogger who commented on my post about pyramid training and wanted me to try this routine he uses for his squat. I have the routine copied in the description box of my YouTube video and also will post the whole workout in another post as well. 

Thanks bloggers for your continued support on  my blog and YouTube ❤