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

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Oct. 16th Workout

Chest, shoulders & Circuit Training

Workout:

 
  • Barbell bench press: 4 x 2-5, 105 lb

Superset:

  • Barbell bench press (wide grip): 3 x 2-5, 95 lb
  • Standing EZ-bar shoulder press: 3 x 2-5, 80 lb

Superset:

  • DB bench press: 3 x 2-5, 90 lb and 100 lb (100 with spotter)
  • Seated DB shoulder press: 3 x 2-5, 60 lb

Superset:

  • Incline barbell press: 4 x 2-5, 80 lb
  • standing barbell shoulder press: 3 x 2-5, 70 lb

Superset:

  • Incline DB chest press: 3 x 2-5, 70 lb
  • Side lateral to front raise: 3 x 2-5, 30 lb

Circuit Training:

Circuit One (4 rounds):

  • Man maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two (3 Rounds)

  • Weighted burpee: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit up: 15 reps

Circuit Three: ( 5 rounds)

  • Hang clean: 5 reps, 45 lb
  • Push press: 5 reps, 45 lb
  • Alternating barbell lunge: 5 reps, 45 lb
  • Barbell squat: 5 reps, 45 lb

Good news report:

I hit 105 lb bench press PR!

I hit 100 lb DB bench press PR 🙂 (100 lb total)

 

Did any of you hit a new PR recently, leave it in the comment section!

If you enjoy my workout routine, share, comment, like and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
  • Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
  • Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
  • Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
  • Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
  • Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)

Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up: 

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