Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 
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May 15th Sumos & Squats

Speed and explosiveness

 

Warm Up:

 
  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25

Workout:

  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs

Tri-set:

  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15

Tri-set:

  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg
 

My Sumo Deadlifts are BEHIND

For those of you who may not know or haven’t figured it out – my Sumo deadlifts are a week BEHIND the rest of my core lifts because I started sumo deadlifts a week later, so technically Saturday would have been the last heavy load for the week BUT for sumo deadlifts it wasn’t the last day, I have this week for heavy loads for sumo and then next week will be deload day for sumo deadlifts (so technically I might be 2 weeks behind on sumo deadlifts) — it’s fine though. 

 
 
  • Sumo Deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 140 lb
  • 80% of 90% of 1-RM: 160 lb
  • 90% of 90% of 1-RM: 182 lb

 

  • Power clean: 3 x 5, 100 lb
  • hammer curls: 3 x 8, 60 lb
  • DB curls: 3 x 8, 60 lb 

Cardio:

  • Upright stationary bike: 20 minute (interval)
  1. 2 min, level 15
  2. 1 minute, level 8
 

 

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 🙂

 

Catching Up On Week Six Workouts..

I have to catch everyone up on the rest of week six. So I will post Thursday & Saturdays workout in this ONE post. 

 

Week Six|Day Four:

Superset:

 
  • Barbell bench press: 3 x 10, 75 lb
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Incline DB bench press: 3 x 10, 8, 7, 70 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Close grip pull up: 3 x to failure
  • Resistance band rows: 3 x 10-12, red band

Superset:

  • Cable low row: 3 x 10, 130 lb
  • barbell upright row: 3 x 10, 60 lb

Superset:

  • Military press: 3 x 10, 55 lb
  • Resistance band reverse flye: 3 x 10-12, red band
 
  • Floor crunches: 3 x 20
 

Week Six|Day Five – leg day

Superset:

  • Barbell front squat: 3 x 10, 100 lb
  • Stiff leg deadlift: 3 x 10-12, 50 lb

Superset:

  • Linear leg press: 3 x 10, 388 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Seated calf raise: 3 x 10, 100 lb
  • Smith machine narrow stance squats: 3 x 10-12, 80 lb

Superset:

  • Seated DB curl: 3 x 10, 50 lb
  • Weighted Dips: 3 x 10, 15 lb

Superset:

  • Leg extension machine: 3 x 10, 60 lb
  • leg curl machine: 3 x 10, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmornings: 3 x 10-12, 30 lb
  • Body bar overhead squat: 3 x 10-12, 18 lb
 

Phase Two: Week Four, Day 22|Six weeks to shreds

Warm Up:

 
  • 2-3 minute bench step up w/ knee raise

Workout: 

  • Barbell bench press (medium grip): 4 x 9-11. 75 lb (1 minute bench step ups between each set)
  • Incline DB press: 3 x 9-11. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline DB bench press: 3 x 9-11. 75 lb (1 minute running in place between each set)
  • Dips: 4 x 9-11. ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 9-11. 70 lb ( 1 minute smith power clean – 75 lb between each set)
  • smith machine hip raise: 3 x 9-11. 115 lb ( 1 minute bench step ups between each set)
  • hanging leg raise: 3 x 9-11 (1 minute quick step ups between each set)

Now if any of you remember, the very first day of week ONE, I did some of these exact same exercises besides 2 of them for the same amount of reps and sets. This week the goal was to increase by 5-10 lb in all of the above exercises (besides the cardio acceleration part) and I did a post on my Instagram showing you the differences between Week one of day one and today .. https://www.instagram.com/p/BXf_wEWl1ix/?hl=en&taken-by=shaylon_fitnesswonderwoman let me know what you think. 

 

FitnessWonderWoman, 

Shay-lon xo

Phase Two: Week 2, Day Eight| Six Weeks to Shreds

So I have been behind in posting my workouts on my websites, so I apologize for that. i have remembered to post them on #Instagram but when it comes to the blog, sometimes i take off and forget that I have other things on the agenda to write about, so with that being said, i will be posting 3 days worth of workouts including today’s. 

 

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 75 lb. (1 minute step ups between each set)
  • Incline DB press: 3 x 6-8. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 6-8. 100 lb. (1 minute running in place between each set)
  • Dips: 4 x 6-8. ( 1 minute kettlebell swings- 12 lb. between each set)
  • Barbell bench press (close grip): 4 x 6-8. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 7-8. 100 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 7-8. 95 lb, 145 lb, and 165 lb. ( 1 minute bench step ups between each set)

The main focus for the workout was to focus on lifting heavier weights. I use low weights when doing the cardio acceleration between each set of exercise. I hit a PR in the Incline DB press, I went up by 10 lb. I also PR’d in the cable crunch by going up another 40 lb. So those were good things that happened. Keep in mind that the intensity of the cardio will increase (I won’t always mention it, but sometimes I do 2 minutes or do more steps , or increase the speed of the cardio I am doing in order to challenge myself)

 

What are you lifting during your cable crunches?

What is your DB incline press? 

 

leave the answers in the comment section. Follow, like, share, and comment. 

 

Fitness WonderWoman,

Shay-lon xo