Monday|Powerlifting|Week Three

Road To Powerlifting

Being that I am on week three now of this powerlifting stuff, I have to admit that I love it, I really, really love it. While it is NOT my own program, I think I will stick with this one until it stops offering me results.. or until I get bored enough to stop. Hopefully by the end of next week, I will be able to show you some results & improvements in my numbers. 

 
 
  • Standing Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% 1-RM: 3 x 5, 57 lb ( I used 60 lb)
  • 85% 1-RM: 3 x 3, 65 lb
  • 95% 1-RM: 3 x 1, 72 lb ( I used 70 lb)
  • 95% 1-RM (based off my true 1RM at 100 percent): 80 lb singles ( I did 3 sets)

 

  • Cable Upright row: 5 x 15, 40 lb
  • Front to side lateral raises: 5 x 15, 10 lb
  • Pull ups: 5 x 6

Conditioning and cardio:

  • Sprints: 30 seconds, 100m, 10 times
  • Jump rope: 45 seconds, 5 times
 
  • Upright stationary bike: interval training (20 minutes total)
  1. Rpm 80-90, level 8, 2 minutes
  2. Level 20, rpm 30+, 5 minutes
 

 

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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
 
 

 

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 🙂

 

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. 

 
 
 

Wednesday|Powerlifting|Cycle One|Deadlifts

  • Romanian Deadlift: 3 x 5
  1. 65% 1RM: 164 lb
  2. 75% 1RM: 190 lb
  3. 85% 1RM: 215 lb, for 6 max reps
  • EZ bar goodmornings: 5 x 12, 60 lb and 40 lb
  • Barbell glute bridges: 5 x 12, 115 lb
  • Hyperextension: 5 x 12, 25 lb
  • Leg curls: 5 x 12, 60 lb

Weigh in: 154.4 lb 

 

90% of my 1RM= 252 lb & this is what number I used to configure the above percentages and weights. 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb 

 
 

Everyone Wants to lose weight/be fit; but how do you do it?

I am willing to assume that many of you have a New Year’s resolution and out of the many of you, most of you will have one that deals with “losing weight, gaining muscle, being fit” , etc. All of which fall into the category of “wanting to change your appearance” in some way or fashion. About this time, this means more and more articles are hitting the social media platforms/websites about ways to lose weight, gain muscle, be lean, etc — which translates to many of you will be hopping on board with the ideas and come to realize: 

1) they don’t work (not for everyone)

2) you can’t sustain it for the long term 

3) it gives short term results

4) you give up because you lack the motivation

5) you financially cannot afford it

6) You make up excuses for why you can’t start “now”

7) you have been relying on your friends and family to take part in it with you and when they quit, you quit. 

8) you didn’t do enough research on the matter, so you end up hurting yourself.

9) You didn’t have a backup plan in place for when you fail

10) most the shit you see is the same shit you have seen before — just a new name attached. 

&& if that isn’t enough, you are becoming DESPERATE – which means you try anything and everything and when nothing works or when you hit a plateau or when things become hard, you GIVE UP. 

 

Sadly, we get so worked up for the New Year, that we forget we have been through this same cycle over and over and over again. So.. Quit the cycle. Quit being desperate. Quit being a follower of a new fad/trend and do something different this year. This year: Work for it. Be patient. Be informative. Be determined. Be motivated. Be disciplined. Be mentally prepared. Be good to yourself. Be Strong. Be Unstoppable. 

 

This year:

Stop giving up. Stop making excuses. Stop complaining. Stop blaming. Stop relying on others. Stop being weak minded. Stop allowing others to mold you. Stop being a follower. Stop putting yourself down. 

 

There is no secret to this fitness thing, because everyone has a different formula. I found my own that worked for me, I constantly struggle but I manage to still have enough in me to keep going. If you want something bad enough for yourself, you will find a way, a way that works perfectly for you & when it gets harder — you won’t give up but instead be strong and continue on. 

 

Fitness WonderWoman,

Shay-lon