Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs
Advertisements

Bench Week 5

Day One Of Week 5

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • EZ bar bentover rows: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs

Workout:

  • Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

  • DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
  • Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

  • Smith machine one handed row: 5 x 10, 50 lbs
  • Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

  • Assisted dips: 5 x 10, 90 lbs
  • Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs
Cardio:
  • Stair stepper: 8 minutes, level 8

365 Days of self discovery: Day 107

12.18.18

What five words would you use to describe yourself?

  • Comical
  • brave
  • helpful
  • adventurous
  • athletic

What is five words you would use to describe yourself? Leave answers in the comments! 

Today’s long leg sesshh

Warm up:

  • kettebell swings: 4 x 25, 12 lbs
  • Front box step ups: 4 x 25
  • DB Romanian deadlifts: 4 x 25, 30 lbs

Workout Seshh:

  • Conventional deadlift: 6 x 5-6 was the goal (but did 6 x 4-5) at 215 lbs
  • Barbell back squat: 6 x 5-6, 155 lbs

Supersets:

  • Front squats: 6 x 6-8 ( I did 5 reps) 120 lbs
  • Resistance band lateral leg raises: 6 x 6-8 each leg, red band

Supersets:

  • Barbell wide stance stiff legged deadlifts: 6 x 6-8, 100 lbs
  • box step ups w/ DB: 6 x 6-8, 40 lbs

Tri-sets:

  • Smith machine alternating lunges: 6 x 6-8, 95 lbs
  • DB squats: 6 x 6-8, 50 lbs
  • DB plie squats: 6 x 6-8, 55 lbs

Supersets:

  • Seated leg extension: 6 x 6-8, 60 lbs
  • Seated one legged leg extension: 6 x 6-8 each leg, 20 lbs

Cardio Seshhh:

  • Stationary bike: 20 minutes total. 
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+

Monday’s workout went a little like this..

so nothing too new today, but decided to amp it up with the amount of sets this week like I had in the beginning of this powerlifting journey. I guess I decided it was time and after having seeing results from doing so, I want to see more. 

Warm Up:

  • One arm DB bentover row: 4 x 25, 10 lbs each arm
  • Triceps extension machine: 4 x 25, 30 lbs
  • Cable lat pulldown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 6-8, 90S lbs 

Supersets:

  • Barbell bench press (wide grip): 6 x 6-8, 95 lbs
  • EZ bar bentover rows: 6 x 6-8, 60 lbs

Supersets:

  • Barbell bench press (narrow grip) 6 x 6-8, 85 lbs
  • DB alternating hammer curls: 6 x 6-8, 60 lbs

Tri-sets:

  • One arm cable triceps push down: 6 x 6-8 each arm, 30 lbs
  • DB upright row: 6 x 6-8, 40 & 50 lbs
  • EZ bar military press: 6 x 6-8, 50 lbs

Tri-set:

  • bench dips: 6 x 6-8
  • DB triceps kickback: 6 x 6-8 each arm, 20 lbs
  • DB Arnold press: 6 x 6-8, 40 lbs

Tuesday Two-a-Days

Monday I did a rest day (I know, odd) only because Sunday I had worked out with a gym friend of mine & I needed to the sleep Monday to fully operate doing two jobs one after the other pretty much. Lately I have been doing ‘Two-A-Days” (coming in twice in one day) to workout, once being the early morning (normal routine) and the second time being in the evening when I don’t have to work the gym and sometimes on the weekends as well. It’s been odd, but not horrible. Normally it is different parts of the body to avoid injury and it allows me to workout with someone and learn a couple of things or two about their regimen and goals as well. Not to mention, I had a friend set up a 5-6 meals a day plan for me to follow and drink water by the gallons daily, so I have been trying to follow that (which I will post macro’s once I get this new plan figured out) and get into routine of it. I didn’t write down the workout I did this afternoon, but the workout below will be from my workout this morning. 

Warm Up:

  • Seated leg curl machine: 4 x 25, 20 lbs
  • Leg press machine: 4 x 25, 60 lbs
  • Hip abduction w/band: 4 x 25, red band

Workout:

  • Sumo deadlift: 4 x 6-8, 205 lbs (beltless)
  • Barbell back squat: 4 x 6-8, 160 lbs (beltless)
  • Box squat: 4 x 8-10, 185 lbs (beltless)

Tri-sets:

  • Single leg linear leg press: 4 x 8-10 each leg, 298 lbs
  • DB plie squat: 4 x 8-10, 45 lbs
  • Kettlebell swings: 4 x 8-10, 10kg

Tri-sets:

  • DB stiff legged deadlifts: 4 x 8-10, 40 lbs
  • Single leg seated leg extension: 4 x 8-10, 20 lbs
  • Hip adduction: 4 x 8-10, 50 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 5

365 days of self discovery: day 15

How would you describe yourself to a stranger?

  • Easy going, socially awkward until I have gotten to know you. Fairly private person but if you stay in my life long enough & end up being someone I trust, I share many aspects of my life.
  • I am a great listener, love giving people advice/encouragement to make their day. I am athletic in stature & personality wise, goofy. I can come off intimidating when I’m not smiling, but if you are friendly towards me, I will be the same way towards you unless I am having a bad day, then I will be standoffish. I have a big heart, and a good soul, and I take pride in wanting to be the best person I can be. 

Describing yourself to someone new can be hard, because so few words but many aspects that I am sure you would want to mention –I feel as though many people don’t enjoy talking about themselves, so it is harder for them to do so, but I think it is important that we know ourselves or at least have a grasp on who we are and what we would want someone to say about us. I know this question won’t be difficult for all of you, but for the ones that it will hold a challenge to, please do your best in answering & be honest. Don’t be ashamed if it isn’t long or detailed, this is what self discovery is about. 

Shay-lon