Powerlifting — and beyond

Sumo’s and cleans

Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts. 

 
 
  • Sumo Deadlifts: 3 x 5

 

  • 40% of 90% of 1-RM: 80 lb
  • 50% of 90% of 1-RM: 100 lb
  • 60$% of 90% of 1-RM: 120 lb

 

  • Power clean: 5 x 1-6, 100 lb (6/6/6/4/3)
  •                       3 x 3, 110 lb
  •                       1 x 1, 135 lb
 
  • Power clean to push press: 5 x 1-6, 105 lb, 110 lb
 
  • DB alternating curls: 4 x 6, 60 lb
  • Bench dips: 4 x 12
 
  • Cable curls: 4 x 6, 80 lb
  • Cable triceps extension: 4 x 6, 80 lb
 
  • Glute bridge: 4 x 12
  • DB goblet squat: 4 x 6, 45 lb

Cardio workout:

  • Stationary bike: 20 minutes, level 20, rpms- 30+ 

Good news, I got new PR’s in both the power clean and

 

 

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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

 

Deadlifts — Tuesday– Cycle 2

Road To powerlifting

  • Conventional Deadlifts: 3 x 3

 

  • 70% of 90% of 1-RM: 180 lb
  • 80% of 90% of 1-RM: 210 lb
  • 90% of 90% of 1-RM: 235 lb, 5 max reps

 

  • Goodmorning: 5 x 15, 50 lb
  • Stiff legged DB deadlifts: 5 x 15, 60 lb
  • One arm kettlebell swing: 5 x 15, 12kg
  • Front Box jumps: 5 x 15

I had to had to add 10 lb to my 1RM total and then figure out the new 90% of it, so if you are comparing last week with this week (week two of last week) then you will notice a difference int the numbers, obviously with the increase, I am lifting higher weights. For those of you who are interested in seeing me lift these weights from today, check out my IG —— > FitnessWonderWoman

 

 

My Sumo Deadlifts are BEHIND

For those of you who may not know or haven’t figured it out – my Sumo deadlifts are a week BEHIND the rest of my core lifts because I started sumo deadlifts a week later, so technically Saturday would have been the last heavy load for the week BUT for sumo deadlifts it wasn’t the last day, I have this week for heavy loads for sumo and then next week will be deload day for sumo deadlifts (so technically I might be 2 weeks behind on sumo deadlifts) — it’s fine though. 

 
 
  • Sumo Deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 140 lb
  • 80% of 90% of 1-RM: 160 lb
  • 90% of 90% of 1-RM: 182 lb

 

  • Power clean: 3 x 5, 100 lb
  • hammer curls: 3 x 8, 60 lb
  • DB curls: 3 x 8, 60 lb 

Cardio:

  • Upright stationary bike: 20 minute (interval)
  1. 2 min, level 15
  2. 1 minute, level 8
 

 

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
 
 

 

Smith Machine Vs The Barbell

Hello fellow bloggers,

Today’s fun topic of discussion for all my fit crazed people is: smith machine vs barbell. Now for many of you; you have a preference and some of you choose to only one use or the other depending on your fitness level. 

If you are not aware of what a “smith machine” is, here is a link: Smith machine article , the particular article highlights why they enjoy using the smith machine. If you aren’t aware of what a barbell is, look at the image above. 

 

I’ll begin by expressing that I have used both the smith machine and the barbell and I have a  preference depending on the exercise I am doing at the time. I believe both can be useful for different reasons and depending on the person; so I am going to do a separate list of both with the pros and cons of each 🙂 

 

Smith Machine:

 
  • Good for de-conditioned persons
  • don’t have to use a spotter
  • light weight
  • typically found at commercial gyms
  • wide variety of exercises can be done
  • not recommended for deadlifts & Squats
  • plane of motion is fixed
  • not recommended for olympic lifts 
  • harder to develop stabilizer muscles
  • not functional – meaning because of the movement being “fixed” you aren’t using the same ROM you normally would have to during everyday activities
  • Good for safety
  • good for hypertrophy training
  • good for when someone has an injury
 

The Barbell:

  • Found in a lot of powerlifting, athletic and some commercial gyms
  • goes through full ROM
  • heavier bar
  • advanced athletes and intermediate athletes
  • need a spotter for the heavier weights
  • used for olympic weights, squats, deadlifts, etc
  • functional
  • non fixed plane of motion
  • strength,hyperstrophy and endurance training
  • allows you to use your stabilizer muscles
  • beginners should use with caution 
  • variety of exercises can be done using the barbell
  • can give you calluses on your hands 

Basically both list have their pros and cons. I find that the smith machine does well with my vertical leg presses — whereas I wouldn’t use the barbell for it because it wouldn’t be able to go through the plane of motion without hurting myself. The barbell is awesome for olympic lifts and deadlifts, whereas it is MUCH MUCH harder to perform these exercises on a smith machine because of the fixed motion. Now, there is another HUGE important factor to consider when utilizing the smith machine – Your strength from the smith machine does not transfer over to the barbell. This basically means those of you who are lifting 300 lb squats on the smith machine, most likely will end up lifting lighter on the barbell because the smith machine is lighter and offers less resistance than the barbell. Many times athletes will use the smith machine for a while and then when they decide to hop on the barbell, they realize they aren’t as strong as they originally thought. Keep this in mind while training. Otherwise, choose what works best for you, I think it is a good idea to implement both into a workout or to have a least one that is a preference but to know how to use the other as back up. 

 

Let me know which you prefer . 

 

Leave comments, share, likes and follow. 

 
 
 

Week Seven|Saturday|Workout

Workout:

Superset:

  • Barbell front squat: 3 x 12, 75 lb
  • Stiff leg deadlift: 3 x 15-20, 50 lb

Superset:

  • Linear leg press: 3 x 12, 388 lb
  • DB goblet squat: 3 x 15-20, 25 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • Smith machine narrow stance squats: 3 x 15-20, 80 lb

Superset:

  • DB curl: 3 x 12, 50 lb
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg extensions: 3 x 12, 60 lb
  • Leg curls: 3 x 12, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 15-20, 20 lb
  • Smith machine vertical leg press: 3 x 15-20, 295 lb, 345 lb