Wednesday 1RM check (conventional deadlift)

So typically I do bench press on Wednesday’s but because I missed Tuesday (which was conventional deadlifts) I decided to do deadlifts today and wait to do bench press another day. Again, I tested my 1RM max with the conventional deadlift and excelled. My form could use some sprucing up and I will continue to work on it as I progress as a lifter, because I know how important it is to have good form and technique (especially with these lifts), so that is something I will definitely work on and hopefully get better at. The one best thing that came from hitting this PR was the fact that so many well known powerlifters — majority of them women, left comments of encouragement ❤ that really added some motivation to my life and meaning. These were women who are ELITE athletes in the sport of weightlifting and powerlifting and have won many titles, who have taken the time to comment on my video, which I will share with all of you —- Deadlift video (ALSO, be sure to follow me!)

 
 
  • Conventional deadlift: 300 lbs RM — I increased my deadlift by 20 lbs 
 

Superset:

  • EZ bar goodmorning: 3 x 8-10, 50 lbs
  • Hip bridges: 3 x 8-10

Superset:

  • DB cleans: 3 x 8-10, 40 lbs, 50lbs
  • Lunge pass through: 3 x 8-10, 17 lbs

Superset:

  • Kettlebell single legged deadlifts: 3 x 8-10 each leg, 10 kg
  • Hip extension band: 3 x 8-10, red band 
 
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Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps

 

  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:

Superset:

  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 

 

Week 9 Day 3— Wednesday

  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1RM: 90 lb
  • 80% of 90% of 1RM: 100 lb
  • 90% of 90% of 1RM: 115 lb, 3 max reps

 

  • DB floor chest press: 5 x 15, 40 lb
  • Cable crossover: 5 x 15, 40 lb
  • Lat pulldown (wide grip): 5 x 15, 50 lb
  • Lat pulldown (narrow grip): 5 x 15, 50 lb
 
  • Stationary bike: 20 minutes, 2 minute level 8, 2 minute level 15
 

 

Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb
 
 

 

Fun News — Another Sponsorship

I just wanted to simply announce that I was offered another Sponsorship from my friends over at BeGreatGuys, Inc. I did a whole Instagram post about it Thursday, but wanted to make sure all of my blog friends were aware of the good news as well. This company was created by a person who has since watched me on YouTube decided to come up with his own brand of clothing and workouts, he has been hustling and making BIG WAVES for himself and I am so happy for him. He decided to offer me a sponsorship with this company and I accepted the offer. I will still be sponsored by my other company Kliewersupplements — but this means I will have double the workload on social media but hopefully it opens more doors for me down the road. I am very excited and very happy I was the FIRST person they offered this to, and very honored. 

 

For more information on my sponsorship, please check out my post on — BGG Sponsorship

 

Thanks for all of your support as readers and writers! 

The Arnold Classic 2018 Moments

So those of you who didn’t already know, I attended the Arnold Classic Fitness Expo March 2nd – March 4th. I thought I would let everyone in on some pictures and news 😀 

 

This was my second year going, the whole weekend was fun and something to remember, I met many, many, fitness industry celebrities, went to parties, got some supplements and samples and bought me a pair of versa gripps — the most meaningful moments were spending that time with a circle of friends. I stayed in Columbus, Ohio all weekend during the event. Parking was critical Saturday because it was 2X busier on Saturday than it was Friday. Friday I paid 10 dollars for parking and Saturday I paid 20 dollars— ugh! also, the weather was cold but decent sunshine so if walking in the cold wasn’t your thing, then you either needed to arrive extremely early or live in the area to get a close parking spot near the convention. 

 

I could definitely tell in the last few years, the Arnold Classic has grown in size as far as attendees, which makes it really difficult to get through lines, avoid being pushed or knocked over & I definitely would say that bringing small children would not be in your best interest because of how busy the convention is all weekend. It doesn’t allow strollers, which is a GOOD thing because could you imagine being ran over by a stroller, it hurts! Also, it did seem people with wheelchairs attended but it was difficult for them because they not only had to avoid running people over, but people were constantly pushed up against their wheelchairs. These are things one should expect if you are a newbie and things most people are prepared for if they have attended previous years. I think the easiest way to go about this weekend is to have a list of pros and cons of my experience 🙂

 

Pros

 
  • You get free samples of pre-workout
  • you meet fitness industry athletes and celebrities you might not normally meet in everyday life
  • They have performances in powerlifting, bodybuilding and CrossFit (women’s and mens)
  • They had fencing, cheerleading events, body painting events, american ninja warrior
  • you could participate in events (events that companies allowed general population to compete in)
  • They had a food court within the convention if you didn’t want to leave the site
  • you could carry in bags and backpacks but they were always checked at the door
  • You are able to use cash or credit for event or order tickets in advanced
  • There was NO line having to get into the building
  • There were elevators, esculators and stairs accessible 
  • variety of booths that offered apparel, supplements or games
  • everything is usually cheaper (weightbelts, chalk, etc) at the arnold classic 
  • taking a picture with the Arnold statue 😛
  • could watch pre-judging for bodybuilding events
  • the convention is downtown Columbus, so it is surrounded by many restaurants and hotels, stores
  • There were police present outside to give help to those crossing the street and officers inside the convention 
  • there was an information booth and directory if one gets lost
  • You don’t have to be fit to attend, it is an event for any walk of life
  • tons of entertainment within the convention
  • parking near the convention and off the main street
  • You were able to reserve parking 
  • tons of walking, so great for exercise
  • handicapped accessible
  • You get to see Arnold S, if you are lucky.. he speaks to you and you can get a picture of him walking the convention/expo

/There were other pro’s to be listed about the event, but this was small taste of what it was like

 

Cons

  • Bathrooms were difficult to find at times within the convention center. 
  • some of the bathrooms were small, so having to wait to use the bathroom
  • the amount of people could make someone claustrophobic 
  • no strollers allowed (which sucks if you have a child who needs one, but it is a good thing because they wouldn’t be safe to bring in the expo)
  • LONG LINES FOR EVERYTHING AND ANYTHING! 
  • easy to spend tons of money at this event, so have a budget set for yourself if you are trying to save money
  • parking further away from the event can be hard on those who have issues walking or don’t enjoy walking in cold air
  • the food court didn’t offer healthier options .. except for maybe one place
  • the food court restaurants were pricey
  • people drive horrible in Columbus, be prepared to go fast and to be cut off multiple times
  • people cut people in lines at the event (sometimes) so pay attention to who is in front of you so you don’t have people try to cut 
  • some of the fitness industry athletes were walking around in the expo — which meant it was harder to get to them because normally a crowd would form and make it harder to get a picture or video
  • The Wi-fi service was 80 dollars if you wanted to use it (each day)
  • the service within the convention was HORRIBLE! 
  • some of the athletes can be assholes or rude — thankfully the ones I met were down to earth and willing to talk to you
  • some people were rude because they would knowingly take up 20 minutes of the athlete’s time while holding up a long ass line. 
  • If you have low self esteem, this convention can be overwhelming because tons of people are in shape and have very little clothing on (revealing their quads, abs, backs, etc) and so if this bothers you… it might not be your cup of tea. However if you enjoy seeing other people’s progress and physiques, then you will enjoy it. 
  • If you smoke, you cannot smoke inside the convention or expo (which in my opinion is a good thing) but for smokers would be a bad thing

That was some of the cons of the event, obviously there might have been more but this gives ya an inside look. 

 

I personally enjoyed myself and had tons of fun, I won some things, got amazing products and have learned so much about others within our industry. I have pictures and videos I will posting from the event all week.. so stay in touch with my Instagram — FitnessWonderwoman

& make sure to follow me on Twitter as well for updates — https://twitter.com/ShayM_Fitness

 

Let me know if you attended this event this year in the comments! 

 

Fitness WonderWoman,

Shay-lon