Bench and circuits

Today I worked on speed/explosive training with my core lifts — the bench press. 


Warm Up:

  • Lat pulldown (wide): 4 x 25, 50 lbs
  • Assisted pull ups (wide): 4 x 25, 150 lbs
  • Assisted dips: 4 x 25, 150 lbs 


  • Barbell bench press: 9 x 3-6, (70% 1RM) 60 lbs
  • Barbell bench press (wide hand placement): 6 x 3-6, 85 lbs
  • Barbell bench press (close grip): 6 x 3-6, 85 lbs


  • DB chest press: 6 x 8-12, 60 lbs
  • One arm DB overhead triceps extension: 6 x 8-12, 15 lbs
  • Bentover DB reverse fly: 6 x 8-12, 40 lbs

Circuit: 5 rounds

  1. Push ups: 15 reps
  2. DB front raises: 15 reps, 10 lbs
  3. plate overhead raises: 15 reps, 10 lbs
  4. Seated russian twist: 15 reps, 45 lb plate

Chest day gains

Warm up:

  • DB bench press: 4 x 25, 20 lbs
  • Band reverse fly: 4 x 25, green band
  • band pull apart:  4 x 25, green band


  • Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)

        — Barbell bench press (wide): 5 x 3-6, 70 lbs

        — barbell bench press (narrow): 5 x 3-6, 70 lbs


  • Incline Db bench press: 6 x 12-15, 60 lbs
  • EZ bar military press: 6 x 12-15, 30 lbs
  • DB shrugs: 6 x 12-15, 100 lbs


  • Seated Arnold DB press: 6 x 12-15, 40lbs, 30 lbs
  • EZ bar reverse grip bentover row: 6 x 12-15, 70 lbs
  • assisted dips: 6 x 12-15, 130 lbs

May 10th workout Heavy leg day gains

Warm up:

  • DB goblet squats: 4 x 25, 10 lbs
  • EZ Bar wide stance deadlifts: 4 x 25, 20 lbs
  • EZ bar butt lifts: 4 x 25, 20 lbs 


  • Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs
  • Barbell back squat (low bar, wide stance): 3 x 2-4, 3 x 160 , 3 x 170, 3 x 180

           — barbell back squat: 2 x 1-2, 2 x 190, 2 x 200 


  • Body bar overhead squat: 6 x 12-15, 9 lbs
  • DB wide stance stiff-legged deadlift: 6 x 12-15, 50 lbs
  • Fire hydrants: 6 x 12-15


  • Leg extension machine: 6 x 12-15, 60 lbs
  • leg curl machine: 6 x 12-15, 50 lbs
  • Hip adduction machine: 6 x 12-15, 50 lbs

Heavy squats & deadlifts

Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.


Warm Up:

  1. Side lunges: 4 x 25
  2. EZ Bar butt-lifts: 4 x 25, 20 lbs
  3. Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg


  • Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs

       – sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs

       – Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs 

  • Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs

        – Barbell back squat: 2 x 1 (95%+ 1RM) 190 lbs, 200 lbs


HIIT Training: 5 rounds circuit

  1. High knees: 20 seconds
  2. squats: 20 seconds, 12 lbs body bar
  3. burpees: 20 seconds

Check out my workout: Core lifts

No Wednesday Workout — But Thursday Gains

Heavy load leg day

Today was good workout, it was a heavy day workout with all leg work. It was tough but I did very well, no videos or pictures, but a great overall workout. I prepared the plan with what I think would be helpful to me and get me started with lifting heavier weights. Keep in mind next week, I will be doing conventional deadlifts with squats and this week was sumo deadlifts. 

Warm Up:

  • Leg curls: 4 x 25, 20 lbs
  • resisted butt lifts: 4 x 25, 20 lbs
  • kettlebell bench stiff – legged goodmornings: 4 x 25, 12 lbs


Sumo deadlift: 

  • 5 x 2-4 (80%-90% of 1RM) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
  • 2 x 1 (95%+) 1 x 210 lbs, 1 x 225 lbs

Barbell back squat (low bar, wide stance):

  •  5 x 2-4 (80%-90% of 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
  • 2 x 1 (95%+) 1 x 190 lbs, 1 x 200 lbs, 1 x 205 lbs


  • Wide stance barbell stiff legged deadlift: 5 x 10-15, 95 lbs
  • resistance band fire hydrants: 5 x 10-15, red band
  • weighted walking lunges: 5 x 10-15, 50 lbs




I will not be available on the blog this weekend, I will be out of town all weekend. I apologize for any inconvenience it may cause but will be back Monday! 


New Way of Doing Things

Time for me to finally hop off the Jim Wendler program and re-focus my attention on the things that Matt was telling me Tuesday so that when I schedule to see him in May, he can see I have developed in some form or fashion or at least have started implementing my programs around my weaknesses. Today was the first day back at the gym since meeting him Tuesday, so with it being Wednesday, and realizing I need at least 4 days a week — I decided I would start the core lifts with accessory work Monday. For the time being, Today, tomorrow and Friday I will be doing all accessory work using the warm up format he gave me, and only working on the muscles that he listed were my weaknesses. 


Today I focused on upper body accessory work & also added in some isolated core exercises as well. 


Warm up: 12-15 min

  1. DB chest press (because it will help with keeping my wrist straight) 4 x 25, 40 lbs & 30 lbs last set
  2. DB triceps overhead extension: 4 x 25, 15 lbs. 10 lbs, and 5 lbs
  3. Lat pulldown: 4 x 25, 30 lbs

I meant to keep the weight light while doing this warm up circuit but my ego got the best of me and I started with moderate weight thinking that I would be fine, but as you can see, I had reduce the load. 


Workout (Lats, triceps, rear delts) in that order


  • Assisted pull ups (wide grip) 5 x 8-10, 100 lbs
  • Assisted pull ups (narrow grip) 5 x 8-10, 100 lbs


  • Reverse grip triceps pushdown: 5 x 8-10, 50 lbs
  • DB Tate press: 5 x 8-10, 30 lbs


  • Cable face pulls: 5 x 8-10, 60 lbs
  • Seated bentover rear delt raise: 5 x 8-10, 20 lbs


  • One arm lat pulldown: 5 x 8-10 each arm, 20 lbs, 30 lbs
  • DB triceps kickback: 5 x 8-10 ea arm, 15 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs

Core Workout:

Tri set:

  • Decline medicine ball sit ups: 3 x 20, 8 lbs
  • Body weight decline sit ups: 3 x 20
  • Med ball slams: 3 x 20, 10 lbs

First day went alright, the warm up was grueling but definitely got me worked up and warm for the rest of the workout. Day two is tomorrow. 




Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 


Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:


Example One:

  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds




Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 


Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 


Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 


Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 


Feel free to share, comment, like and follow!


Whats your favorite circuit training workout?