Week Four No Deadlifts Day Two

Thursday

Warm up:

  • Kneeling hip stretch: 4 x 15 seconds each side
  • Hip circles: 4 x 25
  • hip abduction: 4 x 25, 45 lbs
Workout:
Superset:
  • Kettlebell goblet squat: 5 x 8-10, 10 kg
  • Kettlebell plie squat: 5 x 8-10, 16 kg
Superset:
  • Linear leg press: 5 x 8-10, 298 lbs
  • DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs
Superset:

  • Seated leg extension: 5 x 8-10, 60 lbs
  • Seated single leg curl: 5 x 8-10, 30 lbs each leg
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Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

8-14-18 workout

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • body bar goodmornings: 4 x 25, 3 lbs
  • glute/hammie machine: 4 x 25, 10 lbs

Workout:

  • Conventional deadlift: 4 x 4-5, 215 lbs
  • Barbell back squat: 4 x 4-5, 155 lbs
  • box squats: 5 x 8-10, 160 lbs

Superset:

  • seated leg curl: 5 x 8-10, 30 lbs
  • seated leg extension: 5 x 8-10. 30 lbs

Superset:

  • Box DB step ups: 5 x 8-10, 20 lbs
  • single leg kettlebell deadlifts: 5 x 8-10, 8 kg 

Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

Follow me on social media for videos of my workouts:

Last day of May workout

Warm up:

 
  • Smith machine calf raises: 4 x 25, 25 lbs
  • Glute kickback: 4 x 25 ea. leg
  • Kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 4 x 1-2 (90% 1RM, 200 lbs)/ 4 x 1-2 (100% 1RM, 225 lbs) 
  • Barbell back squat: 4 x 1-2 (90% 1RM, 180 lbs)/ 4 x 1-2 (100% 1RM, 200 lbs) 

Tri-set:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • EZ bar stationary lunges: 5 x 8-10, 30 lbs
  • body bar overhead squat: 5 x 8-10, 15 lbs

Tri-set:

  • Kettlebell goblet squat: 5 x 8-10, 8 kg
  • EZ bar push press: 5 x 8-10, 40 lbs
  • Kettlebell stiff legged deadlift: 5 x 8-10, 8 kg

I hit a new PR in the sumo deadlift, 250 lbs

Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo