Heavy load leg day
Today was good workout, it was a heavy day workout with all leg work. It was tough but I did very well, no videos or pictures, but a great overall workout. I prepared the plan with what I think would be helpful to me and get me started with lifting heavier weights. Keep in mind next week, I will be doing conventional deadlifts with squats and this week was sumo deadlifts.
- Leg curls: 4 x 25, 20 lbs
- resisted butt lifts: 4 x 25, 20 lbs
- kettlebell bench stiff – legged goodmornings: 4 x 25, 12 lbs
- 5 x 2-4 (80%-90% of 1RM) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
- 2 x 1 (95%+) 1 x 210 lbs, 1 x 225 lbs
Barbell back squat (low bar, wide stance):
- 5 x 2-4 (80%-90% of 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
- 2 x 1 (95%+) 1 x 190 lbs, 1 x 200 lbs, 1 x 205 lbs
- Wide stance barbell stiff legged deadlift: 5 x 10-15, 95 lbs
- resistance band fire hydrants: 5 x 10-15, red band
- weighted walking lunges: 5 x 10-15, 50 lbs
I will not be available on the blog this weekend, I will be out of town all weekend. I apologize for any inconvenience it may cause but will be back Monday!
Can never be prepared for what’s to come.
First time having to do squats and deadlifts on the same day, I survived. For now. I did another dynamic workout today with the two core lifts; speed, power and explosiveness. Check out the progress with my low bar — wide stance squats and sumo deadlifts; both done at 60% of 1RM: Squats and sumos
I pretty much decided that I would work on sumo deads this week and conventional next week– switching it every week so I hit both but not at the same time. I am still working on getting used to the low bar wide stance squats — they have been weird, but I know they will be helpful and worth my while.
- Kettlebell swings: 4 x 25, 12 lbs
- EZ bar hip thrust: 4 x 25, 20 lbs
- Front box jumps: 4 x 25
- Barbell sumo deadlifts: 9 x 3-6, 135 lbs
- Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs
- Hip abductor machine: 5 x 10-15, 100 lbs
- Butt lift with band: 5 x 10-15, red band
- one arm kettlebell clean: 5 x 10-15, 12 lbs
- Hip adductor machine: 5 x 10-15, 50 lbs
- Glute kickbacks: 5 x 10-15
- Stiff legged DB deadlift: 5 x 10-15, 40 lbs
- Lateral band walks: 5 x 10-15, green band
- smith machine kneeling squat: 5 x 10-15, 75 lbs
- kettlebell romanian deadlift: 5 x 10-15, 10 kg
Bench with speed and power
So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section.
Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort.
Warm up: 12-15 min (done as a circuit)
- DB press: 4 x 25, 30 lbs
- Cable one arm tricep extension 4 x 25 each arm, no weight
- Pec dec/rear delt machine: 4 x 25, 20 lb
- Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.
- Close grip lat pulldown: 5 x 10-15, 70 lbs
- Kneeling cable tricep extension: 5 x 10-15, 70 lbs
- Cable face pull: 5 x 10-15, 70 lbs
- Rope straight arm pull down: 5 x 10-15, 40 lbs
- Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
- Bentover DB reverse fly: 5 x 10-15, 30 lbs
- Seated elevated cable rows: 5 x 10-15, 90 lbs
- Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
- EZ bar military press: 5 x 10-15, 50 lbs
Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well.