- Sumo deadlift: 3 x 5
- 65% of 90% of 1-RM: 135 lb
- 75% of 90% of 1-RM: 160 lb
- 85% of 90% of the 1-RM: 180 lb, 8 rep max
- Bench press: 5 x 5, 100 lb
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?
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:
& other muscles — basically a full body exercise. Hit everything.
If you want to see a video of me performing the Front squat —- Front Squat
Below the workout — I will announce two wonderful PR’s 🙂
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!
Sumo’s and cleans
Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts.
Good news, I got new PR’s in both the power clean and
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!
Treadmill interval training: 20 minutes
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
Road To powerlifting
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
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.