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

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Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Powerlifting Cycle 2… New beginnings

This week starts a new cycle for my powerlifting program. I have another 4 weeks, BUT this week I add 5 lb to my upper body lifts (1RM) and 10 lb to my lower body lifts (1RM) so, this means the numbers will be slightly higher, compared to last week 🙂 Another thing that is changing is I am doing heavier lifting to start this week off, instead of moderate lifting in the beginning of the week so that I don’t have two weeks next to one another and it allows better recovery for my muscles. The core lifts will be the same types, but just different numbers, so if you want to see the improvements — either track back to my older workouts from the last 4 weeks, or follow me on IG —- > https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en so that you can better keep up with my progress (I will follow back)

 

Week 5.. Day One. 

 
  • Barbell shoulder press: 3 x 3

 

  • 70% of my 90% of 1-RM: 55 lb
  • 80% of my 90% of 1-RM: 65 lb
  • 90% of my 90% of 1-RM: 70 lb, 9 max reps

 

  • DB upright row: 5 x 15, 40 lb
  • DB shoulder press: 5 x 15, 40 lb
  • Face pulls: 5 x 15, 60 lb
  • Cable rear delt: 5 x 15, 30 lb

Ab Workout:

  • Seated Russian Twist: 4 x 20, 45 lb plate
  • medicine ball decline sit ups: 4 x 20, 6 lb

Cardio workout:

  • Stair climber: 20 minutes, level 7

So basically, if you go back to previous post to cycle one for week 2, I did 70 lb for 8 reps, today I beat that with 9 reps; that’s some improvement. Hopefully tomorrow will show some good improvements as well for the next core lift. 

 

P.S my new max 1RM would be 90 lb instead of 85 lb, because I added 5 lb to it. 

 

Sumo Saturday—

Short & Sweet

Not gonna lie.. Saturday’s workout I on purpose, made it shorter than any other workout, because I was just wanting to get home at a decent time and “hopefully” study and get to bed at a rather decent time after dinner, but you know me.. —- that never did happen. I got the workout in quick and efficiently but after that.. yeah.. no.. was up late and NOT studying. I need to study.. like someone needs to make her priorities about studying and less about Netflix. LOL I didn’t even fill out my life line aka planner for the week, and that is a no-no for me, so .. yes, if that tells you anything about my weekend.

 

None the less, I got a workout it. 

 
 
  • Sumo deadlift: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 3 x 5, 150 lb
  • 85% of 90% of 1-RM: 3 x 3, 170 lb
  • 95% of 90% of 1-RM: 3 x 1, 190 lb, 6 max reps

 

  • Stationary bike: 20 minutes, level 8
 

 

Powerlifting Deload|Week Four|Day 3

Deload .. Day Three

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 45 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

  • lat pull down: 5 x 8, 80 lb
  • DB chest press (on the floor): 5 x 8, 50 lb
  • Barbell bentover rows: 5 x 8, 65 lb
  • Cable crossover: 5 x 8, 40 lb

Ab workout:

  • Decline medicine ball sit ups: 4 x 20, 6 lb
  • plank: 4 x 30 seconds

Cardio workout:

  • Sprints (6x): 30 seconds
  • stair stepper: 20 minutes, level 7
  • jump rope (6x): 30 seconds

 

Powerlifting Deload|Week Four|Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 100 lb
  • 50% of 90% of 1-RM: 125 lb
  • 60% of 90% of 1-RM: 150 lb

 

  • Smith machine calf raises: 5 x 8, 165 lb
  • Smith machine rack pulls: 5 x 8, 205 lb
  • DB romanian deadlift: 5 x 8, 50 lb
  • One legged kettlebell deadlift: 5 x 8 each leg, 10kg
  • barbell stiff-legged deadlift: 5 x 8, 135 lb

 

Monday|Deload Week 4|Day One

I will just mention that DELOAD week means lesser weights — so my deload week will be with my core lifts and assistance exercises as well; normally it will be around 40-60 percent of my 1-RM. 

 
 
  • Standing barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 45 lb

 

I had to use the EZ bar for the first two because the barbell weights 45 lb

 
  • Clean & Press: 5 x 8, 6, 3, 100 lb
  • Standing DB straight arm front delt raise above head: 5 x 8, 20 lb
  • Arnold DB press: 5 x 8, 40 lb

Cardio

Four rounds of:

  1. Jumping jacks: 60 reps
  2. burpees: 20 reps

Monday marks a HUGE accomplishment for me. I performed a clean press for the first time and was able to do 100 lb, I have never push pressed 100 lb before, let alone doing it with the clean at the same time. I did take a video of me performing 4 reps: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en (scroll down the IG a few and you will see the video) I feel really good about it and hopefully my weights will continue to increase along with my strength.