Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:

 
  • EZ-Bar goodmorning 4 x 25, 20 lbs
  • lying leg curl: 4 x 25
  • EZ Bar hip thruster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)

         — Deficit deadlift: 5 x 3-6, 180 lbs

  • Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs

        — Barbell back squat (high bar narrow stance): 5 x 3-6, 120 lbs

Tri-set:

  • EZ bar jump squats: 5 x 10-15, 40 lbs 
  • kettlebell snatch: 5 x 10-15, 8 kg
  • Resistance band lateral leg raises: 5 x 10-15, red band

Tri-set:

  • DB cleans: 5 x 10-15, 30 lbs
  • Cable kickback: 5 x 10-15, 10 lbs each leg
  • Lateral lying leg raises: 5 x 10-15 

Also be sure to check out my video of me demonstrating jump squats: EZ Bar jump squats

 
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Heavy squats & deadlifts

Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.

 

Warm Up:

 
  1. Side lunges: 4 x 25
  2. EZ Bar butt-lifts: 4 x 25, 20 lbs
  3. Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs

       – sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs

       – Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs 

  • Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs

        – Barbell back squat: 2 x 1 (95%+ 1RM) 190 lbs, 200 lbs

 

HIIT Training: 5 rounds circuit

  1. High knees: 20 seconds
  2. squats: 20 seconds, 12 lbs body bar
  3. burpees: 20 seconds

Check out my workout: Core lifts

Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)

 
 

Meeting Matt Wenning — Powerlifting Legend

I was nearly shitting myself at the thought of finally meeting Matt Wenning yesterday. I started the drive early in the morning and brought a friend along for moral support and help with my nerves & anxiety. I am pretty sure, the whole drive was nothing but seemingly loud music, frequent pee breaks, and eating food, oh and minor chit chat — that helped to raise my confidence… (mostly singing though, car karaoke, I love it). The drive only took about a hour and half – maybe hour and 40 min, Columbus isn’t too far from where I reside. 

My friend was FIRST to spot his gym, there were no signs; only reason someone would even know the building was a gym is if they had a GPS, and noticed the small wording on the door (which I had not noticed) — otherwise they would be driving up and down the road looking for it like I almost did. The outside appearance was that of an old building, nothing stylish, just an old building with street parking (minimal) and parking behind the building as well (minimal) but thankfully we were able to find parking. Not to mention, I don’t think his gym gets crowds like a Planet Fitness gym would — it is more of a gym for the experienced and invited and possibly for those who honestly get into contact with the dude; so if you are lucky, you probably would have had this opportunity. 

 

Before walking inside, I said a small prayer and took a deep breath, then took a photo — yes always taking photos so I can capture memories of my travels. Walked in, small room and no one present, but I could hear people in the next room, not many but some, I decided to stay in the empty room for a while to get a feel of the place, to change shoes, to mix aminos in with my water, to look around at some of the posters, and trophies, apparel, etc. I also took that time to talk out my nerves with my friend, and say a mini prayer once more. I literally took another 10 min, just farting around doing nothing productive, debating on when to walk into the other side of the gym and greet everyone. I found the right time when I looked at the clock and it read 10:45 am ( I was scheduled for 11am) guess this is it, all or nothing. I learn something today and hopefully give it my all. 

 

Walked to the other side of the gym through a new entrance and observed about 4 people talking and using some dumbbells. 2 females and 2 males. I don’t any of these people but NONE of them were Matt, I knew that for sure. I just found the area where everyone put their belongings and settled in, I didn’t do much nor speak with anyone outside of my friend, I just paced myself in a small area of the gym waiting for the dude of the hour to show up — he shows up 7 min later and I realize he is definitely in an amazing shape, big dude and smiled as he greeted me. I felt comfortable right then and there because I felt a good ora around him, no longer was I as scared as I was walking in, I was calm. He ask me the BIG question of the day: “what did you want help with?” ; if I am being honest, I I was quite sure how to go about answering it, but my reply “I want help in powerlifting, I am planning on competing this summer or late fall and I want help getting there, I want help with my lifts, I want help with being a powerlifter, and I willing to take whatever I learn today and utilize it”. Matt was smooth when he replies with “okay, let me introduce you to Brooke (a woman at the gym whom I assumed worked there) and she and myself will both watch you and we will start with the basics — I want to see your warm up in full, everything you do to warm up before lifting,I want to see”. I wasn’t prepared for this moment, me having to warm up in front of  a legend and someone I didn’t quite know; I knew my warm up methods weren’t horrible but that doesn’t mean they were good either or good enough. I did my whole warm up (the gym had maybe one treadmill or two, 4-5 racks maybe 6, and maybe two machines, resistance bands, benches, and plates. possibly DB’s but I didn’t observe well enough to see how many or the amount of weight. At the end of my warm up, we went straight into squats (back squats)

 

He had me do squats the way I normally do them, not to change anything, just do them (he also asked me my one RM) I did my high bar shoulder width apart squats (10 rep bar warm up), 10 lbs 10 reps warm up set and then TA DA .. started in on the heavier lifting. I was told to do 3 reps after adding weight so they can watch my form and movements — find my weaknesses and strengths. 

My weaknesses: hips, glutes and hamstrings (all in that order) hips being the most weak area. My strengths: back and quads  — during my squats. He said my quads are strong, real built but they carry all my weight and the rest of my lower body suffers because they are weaker and so when it comes to lifting heavier weights — my quads are doing all the work and in the long run that will cause injury or prevent me from lifting heavier. He started me on LOW bar. WIDE stance squats, because I will focus on hip, glute and hammie development, it will force me to use all my muscles together and make the drop to the ground shorter and refrain me from using only my quads. The goal for my squat is to use all the lower body muscles to develop that movement. My warm up for squats will include 12-15 min worth of 3 exercises done in a circuit with 4 x 25 each  (the exercises will be hip, glute and hamstring development since those are weak areas)

 

Low bar wider stance squats are something for me to get to used to, it was harder because I don’t do them and because I have weak areas and so used to just pushing through with my quads and back and ignoring my hips, glutes and hammies. I learned if I want to move weight and perform better, I will need to use this stance — and really strengthen my weaknesses. High bar shoulder width stance IS NOT BAD, is NOT WRONG , but it will make lifting heavier squat weight harder because I will have to go a lot further down (I am tall) so we want to make the lift shorter and easier for my height. He would understand this, because he is a tall dude himself. Deadlifts were next …

During this training, we did Sumo deadlifts — but he wants me to continue implementing both conventional and sumo. He wanted my lift during the pull — it wasn’t bad, I just had to note that I need to remember to “pull my shoulders back” before lifting, so that I am lifting straight up with the bar. Another noted thing is, I am going to have to start training deadlift and squat on the same days instead of separate like I have been (obviously one deadlift type with the squat, and another deadlift type with squat on another day) — the female trainer said “they believe in hard leg days”, so guess what? I am going to have to start having hard leg day sessions. LOL This isn’t a bummer, but just means more time at the gym.. I should be used to this; I practically live there. The warm up routine he has me doing for squats, I need to focus on the same weaknesses for my deadlift. Yay! easy enough. Moving on once more…

Bench press — MY WORST LIFT in my opinion, because it is not only my weakest lift but also the lift that hits plateaus the most, the lift that I have issues with most of the time and the lift that I have been screwing up on. I practically warned them that this would be something for the books because I already knew I had issues with this lift — but they both agreed to still watch me perform. I found out that my issues with the bench are: weak lats, weak triceps, and weak rear delts; BUT .. both my pecs and shoulders out power the rest of those other weaker muscles which makes my lifting harder for the bench. Again, being able to strengthen the weaker muscles so they can be utilized is important. Also, I need to get used to having my shoulders against the bench and not following the pull, my wrist need to be straight and not bend back (out of habit) and I need to use my legs with the heavier weights to help with my lifting as well with bench press. My warm up expectation is the same routine: 4 x 25, 12-15 min warm up, a circuit with three different exercises that hit each of my 3 weaknesses separately. Oh what fun!

I was told to stay away from isolated quad exercises and isolated anterior delt exercises — because I am strong in those areas in my body ( this will only be for the time being, we shall work on these areas of the body again at later date) so this means I will be focusing only on the weaker muscles and core lifting. I should be working out 4 x a week now, but if I want to implement a 5th day (like I have been), then I can make it an accessory day to work on weaker muscles and get a good pump. He didn’t recommend any specific days to do cardio, basically make my circuit warm up my cardio. 

By the time the session was finished up, he basically explained to me what he would like to see from me, what we will set up in the future with workouts (he gets back into town in May) so I won’t see him until then, how to go about warming up, what exercises to implement (examples), and encouraged me in way that let me know I can do this, I can be a good powerlifter, I have the potential. He even took pictures with me and we video taped everything 🙂 Overall it was a fun experience, one I am looking forward to in the future! Check out some of the pictures & video footage we took while at the gym: Meeting Matt Wenning

Thanks for reading and sorry for the long novel, I wanted to give everyone a glimpse into my world on Tuesday when I met this dude, because it is a once in a lifetime situation and we never know if we will have the same opportunity twice.

Shay-lon

Yesterday’s deads

I did not make it to the gym today due to having other priorities and then having to work. This was yesterday’s workout.

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 185 lb
  • 80% of 90% of 1-RM: 215 lb
  • 90% of 90% of 1-RM: 240 lb, I did 3 max reps. previous to this, I was doing 5 max reps at 235 lb, so I wasn’t too happy I only got three up with 240 lb, but wasn’t entirely upset either. I probably could have gotten one last rep in. 

 

My 1-RM went up 10 lb, so this means I should be able to lift 295 lb for maxing, WHICH IS TRUE, because I had a video last week, I believe or the week before showing my 295 lb 1Rep max — so this means I am on the right path. Tomorrow I might aim for 295 lb again just to see if I can still lift it and if got any easier. 

 
  • Romanian deadlift from deficit: 5 x 8-12, 135 lb
  • Rack pulls: 5 x 8-12, 135 lb, 155 lb
  • Kettlebell one legged deadlift: 5 x 12, 12 kg
  • Resistance hip bridge: 5 x 12, red band

AB workout:

Superset:

  • DB hanging knee raises: 4 x 12, 10 lb
  • Vertical leg raises: 4 x 12

Cardio workout:

  • Stair stepper: 20 minutes, level 7

Tomorrow I will try to post a blog post, but it is the last day before I leave, so I might be busier and so if I don’t post tomorrow for whatever reason, I should be back on Monday 😀 

 
 

 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

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