Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps

 

  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:

Superset:

  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 

 

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Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb
 
 

 

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 😀 

 
 

 

Hip Bridge – Exercise

Typically I utilize this exercise as a warm up, but it is awesome to add in to compliment your lower body days, it activates the glutes. Even better when a resistance band is added for extra resistance. 

Pay attention to the movement Scott shows in the above video, it is a simple exercise but be sure to squeeze those glutes. Also, if you want some added resistance and don’t have a resistance band, you can use the barbell for my more advanced athletes. 

Step by step instructions:

  1. Lie flat on the ground on your back with hands to your side. Have your knees bent, with feet shoulder width apart. 
  2. Push your heels lifting your hips off the floor while keeping your back straight. Make sure to exhale during this portion of the movement
  3. Go back to the starting position. 

Very simple instructions. If you need a challenge, use one leg instead of two. 

 

Muscles being worked:

  • Glutes
  • hamstrings
  • core 
  • more advanced variations will work the quads, hip flexors and obliques more. 

Have any questions, leave them in the comments! Be sure to speak to a professional before performing the movement if you have conditions or injuries that could hinder you. 

 
 
 
 

 

Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

Yesterday’s workout

  • Barbell bench press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 90 lb, 5 reps
  • 85% of 90% of 1-RM: 105 lb, 3 reps
  • 95% of 90% of 1-RM: 115 lb, 1+  (I did 3 max reps)

 

 
  • Wide Grip pull ups (assistance machine): 5 x 6, 100 lb
  • DB floor press: 5 x 6, 80 lb
  • DB incline press: 5 x 6, 70 lb
  • Lat pulldown (wide grip): 5 x 6, 100 lb

I used the pull up assistance machine because I am not good at wide grip pull ups. I can do one set of 4-5 usually without assistance. 

 

Ab workout:

Superset:

  • medicine ball decline sit ups: 4 x 20, 8 lb
  • plank: 4 x 45 seconds

Cardio workout: 

  • Stair climber: 20 minutes, level 7
 

 

Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman