Good & bad news

  • Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 60 lb, 3 x 5
  • 85% of 90% of 1-RM: 70 lb, 3 x 3
  • 95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+

 

This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.

 
  • Barbell bench press: 5 x 5, 105 lb, 100 lb

My bench did not go over well at all today. I was able to hit 105 lb for 5 reps but only the first set, after that set, I was only hitting 3-4 reps, so I went down to 100 lb and was hitting my 5 reps until the last set and was only able to do 3 reps. Bench has never been my stronger suit in lifting but I want to improve it because I plateau in bench pressing more than I do in other lifts and it agitates me. I have found some ideas but it will be trial and error. Anyone else feel like their bench is slow to progress? 

 

My 1 rep max should be 135, but at this rate, I don’t know. GRR. 

 
  • DB seated shoulder press: 5 x 6, 60 lb
  • Smith machine upright row: 5 x 6, 90 lb
  • Side laterals to front raise: 5 x 6, 30 lb
  • DB rear delt row: 5 x 6, 80 lb

The assistance work today wasn’t too bad besides the last one (hard one). I am doing heavier assistance work this week and next week and lighter core lifts next week (deload week) so today’s core lifting was fairly heavy work. 

 
 

 

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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. 

 

Week Two|Day One|Powerlifting|Cycle One

Road To Powerlifting .. 

  • Standing Barbell Shoulder Press: 3 x 3

 

  • 70% 1-RM: 53.5 lb ( I did 55 lb)
  • 80% 1-RM: 61.2 lb ( I did 65 lb)
  • 90% 1-RM: 68.8 lb ( I did 70 lb) for a 8 rep max

 

  • Dips: 5 x 15
  • DB upright row: 5 x 15, 30 lb
  • Front to side raises: 5 x 15, 10 lb

Ab workout:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Upright stationary bike: 20 minutes, level 13 resistance 

The military press session went over well today, I was aiming for 8 reps for that 90 percent 1RM – and did it! so I was very happy about that. Compared to last week, I decided to do 3 assistance exercises instead of four. I meant to use the stair stepper for cardio today but it was being used at the time so resorted to the stationary bike and got a good cardio session in. Overall, I am very proud of my performance today. I have a video of my military press on IG, if you are interested in seeing it: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Fitness WonderWoman,

Shay-lon

 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb 

 
 

September 12th workout

Warm up:

 
  • 2-3 minute step ups

Workout:

  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb

Superset:

  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10

Superset:

  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band

Superset:

  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb

Superset:

  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb

Abs

Superset

  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:

Burpees:

  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 

 

Definitely a lengthy workout today and a good HIIT training workout. 

 

Like, comment, share and follow.

 

Fitness WonderWoman,

Shay-lon xo

September 5th Workout

Shoulders, chest and HIIT Training

Workout:

Superset:

 
  • Upright Cable row: 3 x 8, 8, 10. 50 lb, 60 lb, 70 lb
  • Smith machine bar push up: 3 x 10

Superset:

  • Seated DB shoulder press: 4 x 6, 6, 8, 10. 50 lb, 40 lb
  • Barbell incline bench press: 3 x 10, 75 lb

Superset:

  • Arnold DB press: 3 x 8, 8, 10. 40 lb
  • Incline DB flyes: 3 x 10, 30 lb

Superset:

  • Band pull apart: 4 x 10 (blue band)
  • low cable crossover: 3 x 8, 8, 10. 40 lb
  • Front plate raise: 3 x 10, 25 lb

Superset:

  • Barbell bench press (medium grip): 3 x 8, 8, 10. 70 lb, 75 lb
  • Lateral raise with band: 3 x 10 (green band)

HIIT Training: ( 5 rounds) 1 minute rest after each round

  • 20 second high knees
  • 20 second squats
  • 20 second burpees

Overall, I love creating my own workouts, they teach me new things about myself and challenge me to try new movements and add some variety to my lifts and not to mention, it is good to create my own because it allows me to experiment with my weaknesses and strengths in all areas of my body. If you enjoyed my workout, please like, comment and follow! 

 

Fitness WonderWoman, 

Shay-lon xo

August 28th Workout

Warm up:

 
  • 2-3 minute DB step up – 30 lb

Workout:

Superset:

  • Barbell squat (bar only): 3 x 15
  • Linear leg press: 3 x 10, 180 lb
  • Pull ups: 3 x 10

Superset:

  • EZ bar lunge: 3 x 15, 40 lb
  • Kettlebell cleans: 3 x 10, 10 kg and 8kg
  • Barbell curls: 3 x 10, 40 lb

Superset:

  • Bulgarian squats: 3 x 15 each leg, 20 lb 
  • smith machine vertical leg press: 3 x 10, 205 lb
  • standing DB shoulder press: 3 x 10, 40 lb