Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman

 

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Monday, Oct 2nd. Workout

Chest Day! Monday!

Chest, biceps & Triceps

 

Workout:

Superset:

 
  • Barbell bench press: 5 x 5. 90 lb, 95 lb, 100 lb, 105 lb
  • Plate curls: 5 x 8-10, 35 lb

Superset:

  • Incline bench press: 5 x 5. 70 lb, 75 lb, 80 lb, 85 lb
  • DB triceps kickback: 5 x 8-10, 40 lb

Superset:

  • Incline DB press: 3 x 8-10. 70 lb
  • Incline DB curls: 3 x 8-10, 40 lb

Superset:

  • Barbell curls: 3 x 8-10, 55 lb
  • Overhead DB triceps extension: 3 x 8-10, 20 lb
  • Cable crossover: 3 x 8-10, 40 lb

HIIT Training (5 rounds)

  1. High knees: 30 seconds (15 sec rest)
  2. high knees: 30 seconds (60 sec rest)
 
 

Thursday, Sept. 28th Workout

Traps, Lats & Forearms (Light weights, higher reps)

 

Workout:

Superset:

 
  • Chin ups: 3 x 15-20
  • Barbell shrugs: 3 x 15-20, 135 lb

Superset:

  • Close grip front lat pulldown: 3 x 15-20, 90 lb
  • Plate shrugs: 3 x 15-20, 90 lb

Superset:

  • Full ROM lat pulldown: 3 x 15-20, 40 lb
  • Finger curls: 3 x 15-20, 20 lb

Superset:

  • Palms down DB wrist curl: 3 x 15-20
  • rope straight arm pulldown: 3 x 15-20, 50 lb
  • DB shrugs: 3 x 15-20, 60 lb

Pull ups: 3 x 5

 

Cardio:

  1. Jump rope: 1 minute
  2. Jump rope: 45 seconds
  3. Jump rope: 30 seconds
  4. Jump rope 1 minute
  5. Jump rope: 45 seconds
  6. Jump rope: 30 seconds
  7. Jump rope: 1 minute

HIIT Training (3 rounds)

 
  1. Flutter kicks: 15 seconds
  2. Sitting twist: 15 seconds
  3. Leg raises: 15 seconds
  4. Raised leg circles: 15 seconds

1 minute rest between rounds. 

 

I will be the first to say that my hiit training today was challenging, it was my first time performing leg circles and leg raises as ab workout but it was challenging for sure, don’t think I could have lasted longer than 15 seconds. I did those 3 sets of pull ups and barely could do 2 because by then my traps and lats were sore! but the chin ups came easy and of course the jump rope was fun! Overall a good workout!

 

Fitness WonderWoman,

Shay-lon xo

 

P.S a lot of people forget to work their wrist and forearm muscles, but do know it is very important, so start implementing them as part of your workout! if you need some ideas, hit me up!

Monday- Sept. 18th

Monday Shenangins 🙂

Workout:

Superset:

 
  • Barbell squat: 4 x 5-6, 155 lb
  • Leg press: 4 x 15, 90 lb

Superset:

  • Barbell bench press: 4 x 5-6, 95 lb, 100lb, 105 lb
  • Push up: 4 x 10

Superset:

  • Smith machine pistol squat: 4 x 10 each leg (25 lb bar only)
  • Smith machine lunge: 4 x 10 each leg, 75 lb

Superset:

  • Smith machine incline press: 3 x 5-6, 75 lb, 95 lb, 105 lb
  • DB chest press: 3 x 5-6, 70 lb

Superset:

  • DB squat to snatch: 4 x 6-8, 20 lb
  • DB romanian deadlift: 4 x 6-8, 60 lb
  • Resistance band crossover: blue band

HIIT Training: (5 rounds)

  1. Jumping jacks ( 20 seconds) 
  2. Side to side jumps (20 seconds)
  3. Arm circles (20 seconds)

1 minute rest between rounds.

 

Fitness WonderWoman, 

Shay-lon xo

 
 
 

Smith Machine Pistol Squats

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

Today was my first time using the smith machine for pistol squats, 

I have been known to use DB’s and kettlebells and no weights, but using the smith machine was a good change to the workout. I used only the bar for the sake of the video (which was 25 lb) so not much weight but tons of reps, this particular video has me doing 10 reps. Overall, I did 4 x 10 each leg 🙂 Hope you enjoy and remember to sub to my YouTube channel! xo

 

Fitness Wonder Woman,

Shay-lon xo

September 13- Workout

Warm up:

 
  • 2-3 minute step up

Workout:

Superset:

  • Bulgarian Squat: 4 x 10, 30 lb
  • Hammer curls: 4 x 10, 40 lb

Superset:

  • Pull ups (wide grip): 3 x 10
  • reverse EZ bar curls: 3 x 10, 40 lb

Superset:

  • goodmorning: 3 x 10, 30 lb
  • Rack pull: 3 x 10, 95 lb

Superset:

  • Leg extension: 4 x 10 – 60 lb, 3 x 8- 80 lb, 3 x 6 – 100 lb
  • leg curls: 4 x 10- 60 lb, 3 x 8- 70 lb, 3 x 6- 80 lb

HIIT TRAINING: (5 rounds)

  1. plank leg raises (15 seconds)
  2. plank arm raises (15 seconds)
  3. mountain climbers (15 seconds)

If you enjoy my workouts make sure to like, comment, follow and share!

 

Fitness WonderWoman 

Shay-lon xo

 

September 11th workout

Sorry bloggers.. I am a day late on this particular workout, yesterday I ran out of time before work and didn’t get the chance to post my workout.. so here is yesterday’s and I will also post today’s as well!

 

Warm up:

 
  • 2-3 minute jump rope

Workout:

  • Barbell squat: 4 x 10 – 65 lb, 3 x 8- 95 lb, 3 x 5- 135 lb
  • Barbell deadlift: 4 x 10- 95 lb, 3 x 8- 115 lb, 3 x 5- 135 lb

Superset:

  • vertical leg press: 4 x 15, 205 lb , 225 lb
  • DB box step ups: 4 x 30 seconds, 30 lb

Superset:

  • Leg press (linear): 5 x 10, 180 lb 
  • Box Step ups: 5 x 30 seconds

HIIT Training:

  • Squats (one minute)
  • Lunge step ups ( one minute)
  • planks ( one minute)
  • mountain climbers (one minute)
  • jump rope (one minute)

1 round of each, with a 1 minute rest between exercises. 

 

Overall this was a good leg day workout I created, I really focused on the squats and deadlifts and add some leg press variations for some supersets!

 

Like, comment, share and follow!

 

Fitness Wonderwoman,

Shay-lon xo