Sumo Deadlift PR’s yesterday

Firstly, I would like to say that yesterday I managed to hit 3 PR’s in my sumo deadlift. Last week I left off at a 25 lb increase to 250 and this week I was able to add 40 lbs more to it, Videos showing my lifts:¬†Sumo PR’s¬†each video is showing different weights starting from 260 — all the way up to 290 ūüôā I am to progress & while 290 isn’t all that high compared to more elite powerlifters, it shows I am doing something right in my workouts!

 

Warm up:

 
  • DB plie squat: 4 x 25, 15 lbs
  • Leg press: 4 x 25, 60 lbs
  • kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift MAX: 50% 1RM: 110 lbs (6 reps), 80% 1RM 180 lbs (3 reps), 200 lbs (1 rep), 225 lbs (1 rep), 245 lbs (1 rep), 260 lbs (1 rep), 280 lbs (1 rep), 290 lbs (1 rep)
  • Barbell back squat (low bar, wide stance): 6 x 5-8, 135 lbs
  • power cleans: 6 x 5, 100 lbs
  • barbell front squat: 6 x 5-8, 80 lbs

Superset:

  • smith machine narrow stance squats: 6 x 5-8, 95 lbs
  • smith machine calf raises: 6 x 5-8, 95 lbs

Superset:

  • EZ bar goodmorning: 6 x 5-8, 50 lbs
  • DB deficit romanian deadlifts: 6 x 5-8, 60 lbs
 
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Monday Week 11

So today, I did two core lifts instead of one because Wednesday morning I have a hair appointment and wouldn’t be able to make into the gym in the morning, so I doubled up. I did the shoulder press & bench press core lifts.

  • Barbell bench press: 3 x 5,3,1
  1. 75% of 90% of 1RM: 95 lbs
  2. 85% of 90% of 1RM: 105 lbs
  3. 95% of 90% of 1RM: 120 lb, 2 max reps.
  • Barbell shoulder press: 5 x 5,3,1
  1. 75% of 90% of 1RM: 65 lb
  2. 85% of 90% of 1RM: 70 lb
  3. 95% of 90% of 1RM: 80 lb, 3 max reps
Superset:
  • DB chest press: 5 x 5-6, 90 lb
  • DB seated shoulder press: 5 x 5-6, 60 lb
Superset:
  • DB bench press (neutral grip): 5 x 6, 70 lb, 80 lb
  • DB lateral raises: 5 x 6, 40 lb
Cardio workout:
  • Stair climber: 15 min, level 7

 

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 

Podcast Radio: Fitness/health advice #6

Come to the gym with a plan in hand

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/sounds-from-tuesday-afternoon

Training with Supersets

Happy Thursday Bloggers,

There are so many different ways to train and all of them are useful in some way or the other. I find that trying different training styles increases your knowledge for fitness, gives you better or more results and can be less boring. While some training styles take more time, it is essential you add variety to your workout to get the most out of it. Today’s training style is going to be “Supersets”, how many of you have heard of supersets? this is a popular training model, and it definitely might add some progression to your workout and challenge you.¬†

What is a superset?

  • Doing two exercises back to back with little to no rest between them.¬†
  • Done with opposing muscle groups (ex. biceps/triceps, chest/back)¬†
  • Alternating push/pull exercises
  • alternating upper/lower body¬†
  • good protocol for hypertrophy
  • Good when short in time
  • Typically the two exercises work different muscle groups or movement patterns, not always though.¬†

Example of a superset exercise:

  1. Bicep curls 3 x 10
  2. triceps push down 3 x10

Doing these two exercises starting with one or the other, then moving on to the next exercise with little to no rest and doing the same amount of reps. 

I personally do a lot of supersets when I want to feel a real good pump in my muscles and when I want to add some challenge to some of the exercises I have planned for the day. How many of you implement supersets in your workout? Let me know what exercises in the comment section! Thanks for reading.

Follow, share, comment and like.

Your Fitness Blogger,

Shay-lon xooxo

Learning to do a proper handstand.

Many of you probably had the chance to read my post on “handstands” and how they have advantages and their benefits. I told you in that same post I would write another post in the later weeks discussing how to train for a proper handstand – and although there is a million different ways to do so and everyone has their own technique, I believe the best way is to practice and build up to it, like any other movement. Handstands are more advanced movements, they aren ‘t considered easy and even though they may be easier for some, they can be quite more difficult for others like myself.¬†

 

When beginning training for a handstand, it is best do them on a flat surface and preferably one that won’t cause you much harm if you should fall or occasionally hurt yourself trying – I don’t want anyone to end up in the emergency room. This particular post will go over some neat ways to train for a handstand and give you some good tips doing so, now don’t fret if you learned another way, please just add it in the comment section so all of my readers can look into what works best for them and also, feel free to google anything that you might not understand or to ask a professional for help. I would advise asking your doctor if any of you have conditions or injuries that would prevent you from being able to perform a handstand. Shall we begin?

 
 
  1. Wall work many of you have probably heard of this term before, especially if you have done CrossFit because many CrossFitters start their handstands by using the wall Рespecially those that are beginners and starting out. 

 

  • Start with going into a plank pose with your feet close to the wall. Place your hands underneath your shoulders while feet are firmly on the ground. You will slowly start walking your feet up the wall (as far as you can) whatever point you have reached, try holding that position for 15-30 seconds and focus in on your breathing. The point of this exercise is to eventually make it up the wall in a plank pose with your hands close to the wall instead of farther away. It will take much practice and will seem easy at first, but don’t forget to focus on breathing and balance. ¬†To reduce risk of injury, make sure to do a warm up prior to this so that your wrist and the rest of your body is warmed up and ready.¬†

 

      2. Use An App It was brought to my attention by a fellow blogger that there are    multiple apps that will help you to learn a proper handstand by following their steps. I have never used them but thought about doing so and giving a review so that some of  you may know which ones to use. I think using an app is an awesome idea if you plan on training yourself but for those of you who are not comfortable wiith training yourself  yet, I would recommend going to a professional who can be there for assistance and  guidance. If any of you have tried any of the handstand apps, let me know in the  comment section.

      

¬† ¬† ¬† ¬†3. Work on strengthening the muscles used: This may seem obvious but there are exercises that will help improve your chances of landing a ¬†handstand, exercises that will help with balance and strength and will build your ¬†confidence so that you can perform this movement. I won’t post a long list of exercises, but only give you a couple of ideas so you can have a starting point, then feel free to ¬†research and develop a personalized plan for it.¬†

  • Pike rolls with swiss ball (stability ball)
  • handstand wall walks
  • chest against the wall holds
  • Superman pulses

¬† ¬† ¬† ¬† 4. Using your head first: this idea came from someone else who learned ¬† ¬† ¬† ¬† ¬† how during yoga class, they practiced their handstands by first developing one using ¬†their heads as a support and then progressing into a full blown headstand without ¬†having to be on their head. I am not sure how effective it is, but if this how you learned, please feel free to let me know in the comment section and explain how it helped you. ¬†Also, if you think this is not a safe way of learning to do one, feel free to add that as well. Personally I might try using my head and seeing how far I get and then ¬†progressing, but then again I don’t mind trying new things as long as I am not putting ¬†myself in danger or doing harm to my body.¬†

 

So here we have it, 4 ways that can build your handstand. Some of which were coming from my own experience and research and others coming from someone else who taught themselves how to perform the movement, As I mentioned before, there are many different ways people have taught themselves, so feel free to add your way if it isn’t list. Thank you for reading, be sure to leave a comment, share, like and follow.¬†

 

Your Fitness Blogger,

 

Shay-lon xxoo

 

12 Week Cut Program Update|YouTube Vlog| Weight Gain… shit.

https://www.youtube.com/watch?v=D7Ax5RnGPEA