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
 
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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

 

Monday Week 10

Day one

Unfortunately I had to do my workout at 8pm at night tonight instead of the early morning because I had  to wait for a car repair that was scheduled to be 2 hours but ended up being 6 hours long .>.< ridiculous but that is my rant for today besides the creepy dude at the gym who scares me. lol. Besides that, it was very weird to workout so late at night— I didn’t like it but I did it because I had to in order to make up for not making it this morning. Hopefully this doesn’t become a regular thing. 

 
 
  • Barbell military press: 3 x 5

 

  • 65% of 90% of 1RM: 55 lb
  • 75% of 90/% of 1RM: 65 lb
  • 85% of 90% of 1RM: 70 lb, 6 max reps

 

  • barbell bench press, 5 x 5, 110 lb (did 5 reps the first set and 3 reps every set afterwards)

Superset:

  • Assistance pull ups: 5 x 15, 130 lb
  • cable face pull: 5 x 15, 60 lb

Superset:

  • Cable upright rows: 5 x 15, 40 lb
  • Seated DB shoulder press: 5 x 15, 40 lb
 

 

Monday March 5th workout

First things first, I made a mistake on my workouts — Basically last week was week 9 and this was supposed to be week 10, but I made this week, 9, because I forgot I did week 9 last week,  BUT starting yesterday I did everything the wrong way, so I am going to make this week the official week 9 workout 🙂 and start week 10 workouts next Monday (March 12th) instead to keep on track with my workouts. Sorry for the confusion. 

 

I added 5 lb to my shoulder press 1RM, MY NEW 1-RM is 95 lb and the 90% of it is 85.5 lb

 
 
  • Barbell shoulder press: 3 x 3
  1. 70% of 90% of 1-RM: 60 lb
  2. 80% of 90% of 1-RM: 70 lb
  3. 90% of 90% of 1-RM: 75 lb, 7 max reps
  • DB shoulder press: 5 x 15, 40 lb
  • DB front to lateral raises: 5 x 15, 20 lb, 10 lb
  • EZ bar push press: 5 x 15, 40 lb
  • bentover reverse flyes: 5 x 15, 20 lb

Cardio workout:

  • Upright stationary bike interval training: 20 minutes, 2 minutes level 8, 2 minutes level 20

Monday’s Workout—

Double the Trouble

Today’s workout consisted of two different core lifts because Wednesday I will be out of town for an appointment so would not be able to make it to the gym (but keep in mind I will be doing bench press twice a week now)

 
 
  • Bench press: 3 x 5

 

  • 65% of 90% of 1-RM: 80 lb
  • 75% of 90% of 1-RM: 90 lb
  • 85% of 90% of 1-RM: 105 lb, 6 max reps ( I did one more rep compared to 6 weeks prior)

 

  • Bench press: 5 x 5, 100 lb (heaviest weight I can do with 5 reps)
 
  • Barbell Shoulder press: 3 x 5
  1. 65% of 90% of 1-RM: 50 lb
  2. 75% of 90% of 1-RM: 60 lb
  3. 85% of 90% of 1-RM: 70 lb, 8 max reps — I did 8 reps with 65 lb 6 weeks prior so I am getting stronger 😀
  • DB floor chest press: 5 x 15, 50 lb
  • DB standing shoulder press: 5 x 15, 30 lb
  • DB shrugs: 5 x 15, 100 lb

So as you can see, I have noted where my increase of strength and endurance has landed me since the previous 6 weeks. I am very proud with today’s session and results. 

 

For a sneak peak at my updated physique & bench press —- Bench press and physique update

 
 

Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout? 

 
 

CrossFit Circuit – Breezed on Through

Typically these circuits wear me thin but today I was able to breeze through them and get them done in a timely manner – I think my muscular endurance is improving or maybe my mind is learning to allow my body to push itself OR it could be that I am just a badass, who knows! LOL

 

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 30 lb
  • DB thruster: 5 reps, 30 lb
  • Jump squats: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 30 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Medicine ball slams: 15 reps, 10 lb

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 70 lb
  • Push press: 5 reps, 70 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • barbell overhead squat: 5 reps, 45 lb