Can never be prepared for what’s to come.
First time having to do squats and deadlifts on the same day, I survived. For now. I did another dynamic workout today with the two core lifts; speed, power and explosiveness. Check out the progress with my low bar — wide stance squats and sumo deadlifts; both done at 60% of 1RM: Squats and sumos
I pretty much decided that I would work on sumo deads this week and conventional next week– switching it every week so I hit both but not at the same time. I am still working on getting used to the low bar wide stance squats — they have been weird, but I know they will be helpful and worth my while.
- Kettlebell swings: 4 x 25, 12 lbs
- EZ bar hip thrust: 4 x 25, 20 lbs
- Front box jumps: 4 x 25
- Barbell sumo deadlifts: 9 x 3-6, 135 lbs
- Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs
- Hip abductor machine: 5 x 10-15, 100 lbs
- Butt lift with band: 5 x 10-15, red band
- one arm kettlebell clean: 5 x 10-15, 12 lbs
- Hip adductor machine: 5 x 10-15, 50 lbs
- Glute kickbacks: 5 x 10-15
- Stiff legged DB deadlift: 5 x 10-15, 40 lbs
- Lateral band walks: 5 x 10-15, green band
- smith machine kneeling squat: 5 x 10-15, 75 lbs
- kettlebell romanian deadlift: 5 x 10-15, 10 kg
Bench with speed and power
So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section.
Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort.
Warm up: 12-15 min (done as a circuit)
- DB press: 4 x 25, 30 lbs
- Cable one arm tricep extension 4 x 25 each arm, no weight
- Pec dec/rear delt machine: 4 x 25, 20 lb
- Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.
- Close grip lat pulldown: 5 x 10-15, 70 lbs
- Kneeling cable tricep extension: 5 x 10-15, 70 lbs
- Cable face pull: 5 x 10-15, 70 lbs
- Rope straight arm pull down: 5 x 10-15, 40 lbs
- Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
- Bentover DB reverse fly: 5 x 10-15, 30 lbs
- Seated elevated cable rows: 5 x 10-15, 90 lbs
- Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
- EZ bar military press: 5 x 10-15, 50 lbs
Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well.