Rewind to Wednesday

  • Barbell bench press: 

 

  • 75% of 90% of 1-RM: 3 x 5, 85 lb
  • 85% of 90% of 1-RM: 3 x 3, 100 lb
  • 95% of 90% of 1-RM: 3 x 1, 110 lb
  • 95% of true 1-RM: singles, 3 x 1, 125 lb

 

  • DB chest press ( on the floor): 5 x 15, 40 lb
  • Incline DB press reverse grip: 5 x 15, 40 lb
  • Hammer grip incline DB press: 5 x 15, 40 lb

Ab workout:

  • Cable crunch: 4 x 20, 100 lb
  • Vertical leg raises: 4 x 20

Cardio workout:

  • Stair climber: 20 minutes, level 7
 
 
 
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Rewind to Tuesday’s lifts

  • Conventional deadlift: 

 

  • 75% of 90% of 1-RM: 3 x 5, 190 lb
  • 85% of 90% of 1-RM: 3 x 3. 215 lb
  • 95% of 90% of 1-RM: 3 x 1, 240 lb 
  • 95% of true 1-RM: 3 x 1, 265 lb

 

  • EZ bar goodmorning: 5 x 5, 70 lb
  • Barbell glute bridges: 5 x 12, 95 lb
  • Smith machine glute kickback: 3 x 12, each leg, 45 lb
  • leg press calf raise: 5 x 12, 298 lb

when it got to my 265 lb lift, that is when things started to feel harder, but I was able to lift for 1 rep each time. I did the goodmornings for strength this time vs high volume. 

Week Two|Day Three|Powerlifting|Bench Press

Road to Powerlifting 

  • Bench Press: 3 x 3

 

  • 70% 1-RM: 81.9 lb
  • 80% 1-RM: 93.6 lb
  • 90% 1-RM: 105 lb, 4 max reps

 

  • DB chest press: 5 x 15, 50 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10
  • DB flyes: 5 x 15, 20 lb

Cardio:

  • Stair stepper: 20 minutes, level 7

 

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 🙂

 

Week 8|Day Two|Workout

Workout:

Superset:

 
  • Barbell back squat: 3 x 8, 145 lb
  • Goodmorning: 3 x 8-10, 40 lb

Superset:

  • Barbell Romanian deadlift: 3 x 8, 195 lb
  • Stand calf raise: 3 x 8, 125 lb

Tri-set

  • DB lunge: 3 x 8, 60 lb
  • Barbell curl: 3 x 8, 60 lb
  • overhead triceps extension: 3 x 8, 30 lb
 
  • Seated Russian twist: 3 x 20, 45 lb

Cardio: 5X

  1. Body bar squats: 20/30/45 seconds, 3 lb
  2. one handed kettlebell swings: 20/30/45 seconds, 10 kg

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