Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

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Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video

Deadlifts — Tuesday– Cycle 2

Road To powerlifting

  • Conventional Deadlifts: 3 x 3

 

  • 70% of 90% of 1-RM: 180 lb
  • 80% of 90% of 1-RM: 210 lb
  • 90% of 90% of 1-RM: 235 lb, 5 max reps

 

  • Goodmorning: 5 x 15, 50 lb
  • Stiff legged DB deadlifts: 5 x 15, 60 lb
  • One arm kettlebell swing: 5 x 15, 12kg
  • Front Box jumps: 5 x 15

I had to had to add 10 lb to my 1RM total and then figure out the new 90% of it, so if you are comparing last week with this week (week two of last week) then you will notice a difference int the numbers, obviously with the increase, I am lifting higher weights. For those of you who are interested in seeing me lift these weights from today, check out my IG —— > FitnessWonderWoman

 

 

Wall Ball Squat| CrossFit It Out

Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me,  I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL 

For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂 

but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL 

 

So besides that, how does one do a proper wall ball squat? 

 
 
  1. Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately) 
  2. Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
  3. Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
  4. Catch the ball and return to the starting position. 

What muscles am I working?

  • Quads
  • glutes
  • calves
  • hamstrings
  • abs
  • lower back
  • chest
  • front deltoids
  • rear deltoids
  • biceps
  • triceps

Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.

 

Leave your experience in the comments!

 

Shay-lon

Week Two|Day Four|Powerlifting|Squats and legs

Road to Powerlifting 

  • Barbell Back Squat: 3 x 3

 

  • 70% 1-RM: 126 lb
  • 80% 1-RM: 144 lb
  • 90% 1-RM: 162 lb, 5 rep max

 

  • Box Squats: 5 x 15, 135 lb
  • Leg press: 5 x 15, 298 lb
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • Walking EZ bar lunges: 5 x 15, 30 lb

Ab Workout:

  • Decline Sit ups: 4 x 20, 15, 15, 10, 6 lb medicine ball
  • Leg raises: 4 x 20, 15, 15, 10
  • Medicine ball v-up: 4 x 20, 15, 15, 10, 6 lb medicine ball

Just recently, I have decided that I am going to implement more stretching into my workouts (I know better, but hate stretching) but it will be good for my lifting and looking into possibly starting a beginner yoga and working on mobility as well before and after exercises. I figure I need to do whatever I can to help me on my lifts, especially the heavier ones so I can reduce my chances of injuries. If you have any good mobility workouts, stretches, or someone you follow on social media who does good yoga practices, please pass it on to me! thank you!

 
 
 
 

 

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 Seven|Saturday|Workout

Workout:

Superset:

  • Barbell front squat: 3 x 12, 75 lb
  • Stiff leg deadlift: 3 x 15-20, 50 lb

Superset:

  • Linear leg press: 3 x 12, 388 lb
  • DB goblet squat: 3 x 15-20, 25 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • Smith machine narrow stance squats: 3 x 15-20, 80 lb

Superset:

  • DB curl: 3 x 12, 50 lb
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg extensions: 3 x 12, 60 lb
  • Leg curls: 3 x 12, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 15-20, 20 lb
  • Smith machine vertical leg press: 3 x 15-20, 295 lb, 345 lb