7/24/2018 Workout

Warm up:

  • Leg press: 4 x 25, 100 lbs
  • Hip abduction: 4 x 25, 40 lbs
  • Kettlebell stiff-legged deadlifts: 4 x 25, 8kg

Workout:

  • Sumo deadlift: 10 x 2-3 (5 x 230 lbs) (5 x 245 lbs)
  • Barbell back squat: 10 x 6-8 (5 x 145 lbs) (5 x 170 lbs)
  • Box squats: 5 x 8-10, 170 lbs

Tri-set:

  • EZ bar walking lunges: 5 x 8-10, 30 lbs
  • Kettlebell goblet squats: 5 x 8-10, 8kg
  • box jumps: 5 x 45 seconds

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

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Shay-lon Moss

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Sumo Deadlift PR’s yesterday

Firstly, I would like to say that yesterday I managed to hit 3 PR’s in my sumo deadlift. Last week I left off at a 25 lb increase to 250 and this week I was able to add 40 lbs more to it, Videos showing my lifts: Sumo PR’s each video is showing different weights starting from 260 — all the way up to 290 🙂 I am to progress & while 290 isn’t all that high compared to more elite powerlifters, it shows I am doing something right in my workouts!

 

Warm up:

 
  • DB plie squat: 4 x 25, 15 lbs
  • Leg press: 4 x 25, 60 lbs
  • kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift MAX: 50% 1RM: 110 lbs (6 reps), 80% 1RM 180 lbs (3 reps), 200 lbs (1 rep), 225 lbs (1 rep), 245 lbs (1 rep), 260 lbs (1 rep), 280 lbs (1 rep), 290 lbs (1 rep)
  • Barbell back squat (low bar, wide stance): 6 x 5-8, 135 lbs
  • power cleans: 6 x 5, 100 lbs
  • barbell front squat: 6 x 5-8, 80 lbs

Superset:

  • smith machine narrow stance squats: 6 x 5-8, 95 lbs
  • smith machine calf raises: 6 x 5-8, 95 lbs

Superset:

  • EZ bar goodmorning: 6 x 5-8, 50 lbs
  • DB deficit romanian deadlifts: 6 x 5-8, 60 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 

Workout:

  • 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 

Tri-set:

  • 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

Tri-set:

  • 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
 
 
 
 

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

Workout:

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

Tri-sets:

  • 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

Shay-lon

 

P.S 

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! 

 
 

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 
 

Hip Bridge – Exercise

Typically I utilize this exercise as a warm up, but it is awesome to add in to compliment your lower body days, it activates the glutes. Even better when a resistance band is added for extra resistance. 

Pay attention to the movement Scott shows in the above video, it is a simple exercise but be sure to squeeze those glutes. Also, if you want some added resistance and don’t have a resistance band, you can use the barbell for my more advanced athletes. 

Step by step instructions:

  1. Lie flat on the ground on your back with hands to your side. Have your knees bent, with feet shoulder width apart. 
  2. Push your heels lifting your hips off the floor while keeping your back straight. Make sure to exhale during this portion of the movement
  3. Go back to the starting position. 

Very simple instructions. If you need a challenge, use one leg instead of two. 

 

Muscles being worked:

  • Glutes
  • hamstrings
  • core 
  • more advanced variations will work the quads, hip flexors and obliques more. 

Have any questions, leave them in the comments! Be sure to speak to a professional before performing the movement if you have conditions or injuries that could hinder you. 

 
 
 
 

 

Romanian Deadlift (Exercise How To)

https://www.youtube.com/watch?v=JCXUYuzwNrM

One of the BIG 3 LIFTS! 

So this lift will be exciting to talk about because I know my blog has some heavy lifters for sure and people who implement this workout on a more daily basis, but if you aren’t someone who has done this particular exercise, don’t fret, today is your lucky day to learn! The above video shows Scott Herman demonstrating it with the barbell, but it can be done with dumbbells (will be discussed in separate post) so, if you don’t have a barbell, this is one of those versatile exercises. The ONE thing to keep in mind is to ALWAYS do this exercise using the correct form and technique or you will end up injured or with unnecessary soreness.  I know I always tell you guys to watch for form and technique, but this one of those exercises it is extremely important because many people do not do this exercise correctly. If you are like me, you should be putting most of the effort in your legs and not so much your back – although you will use your back muscles as well. Pay attention to the above video and the step by step directions. 

 

How to perform the movement:

 
  1. Using a barbell, hold it at hip level, with a pronated grip (palms facing down). Shoulders back, back arched,  and knees slightly bent. Starting position.
  2. Lower the bar by moving your butt back as far as you can, keep the bar close to your body, head looking forward and your shoulders are back. Should end up just below the knee. 
  3. Return to starting position by driving the hips forward and standing up tall. 
  4. Repeat for the recommended repetitions. 

Now this exercise is easier said than done, pay attention to your full ROM and making sure you aren’t compensating in any way that could cause injury. I obviously recommend for beginners, using the bar only and if the 45 lb bar is too heavy, try using the 35 lb bars or using a body bar. 

 

Muscles being used:

  • Hamstrings
  • Quads
  • hip flexors
  • glutes
  • back muscles
  • abdominal muscles help keep you from folding in half 

So for those of you who do this deadlift, what is your max? 

 

Fitness WonderWoman,

Shay-lon xo

P.S I have actually spoken to Scott Herman on Instagram! lol