Week Two|Day Two|Powerlifting

Road To Powerlifting

  • Romanian Deadlift: 3 x 3

 

  • 70% 1-RM: 176.4 lb
  • 80% 1-RM: 201.6 lb
  • 90% 1-RM: 226.8 lb, for 3 max reps

 

  • Sumo Deadlift: 3 x 5
  1. 65% 1-RM: 131.6 lb
  2. 75% 1-RM: 151.8 lb
  3. 85% 1-RM: 172.1 lb, 5 max reps
  • EZ bar goodmornings: 5 x 15, 40 lb
  • Single leg kettlebell deadlifts: 5 x 12, each leg, 10 kg
  • Leg curls: 5 x 12, 60 lb

Last minute cardio session:

  • Manmakers: 4 rounds, 15 reps, 12.5 lb dumbbells
  • jump rope: 4 rounds, 45 seconds
 
 

 

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Catching Up On Week Six Workouts..

I have to catch everyone up on the rest of week six. So I will post Thursday & Saturdays workout in this ONE post. 

 

Week Six|Day Four:

Superset:

 
  • Barbell bench press: 3 x 10, 75 lb
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Incline DB bench press: 3 x 10, 8, 7, 70 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Close grip pull up: 3 x to failure
  • Resistance band rows: 3 x 10-12, red band

Superset:

  • Cable low row: 3 x 10, 130 lb
  • barbell upright row: 3 x 10, 60 lb

Superset:

  • Military press: 3 x 10, 55 lb
  • Resistance band reverse flye: 3 x 10-12, red band
 
  • Floor crunches: 3 x 20
 

Week Six|Day Five – leg day

Superset:

  • Barbell front squat: 3 x 10, 100 lb
  • Stiff leg deadlift: 3 x 10-12, 50 lb

Superset:

  • Linear leg press: 3 x 10, 388 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Seated calf raise: 3 x 10, 100 lb
  • Smith machine narrow stance squats: 3 x 10-12, 80 lb

Superset:

  • Seated DB curl: 3 x 10, 50 lb
  • Weighted Dips: 3 x 10, 15 lb

Superset:

  • Leg extension machine: 3 x 10, 60 lb
  • leg curl machine: 3 x 10, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmornings: 3 x 10-12, 30 lb
  • Body bar overhead squat: 3 x 10-12, 18 lb
 

Saturday … Week three|Day five

Workout:

Superset:

 
  • Barbell front squat: 3 x 12, 85 lb, 95 lb
  • Linear leg press: 3 x 12, 270 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • EZ bar goodmorning: 3 x 12, 30 lb
 
  • Seated DB curl: 3 x 12, 50 lb
 
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg curls: 3 x 12, 60 lb
  • leg extension: 3 x 12, 60 lb
 
  • Leg raises: 3 x 12 ea leg

My front squat felt good, but could not reach 12 reps at my normal 100 lb this week, so had to go down to 95 lb and could going to do one set of 12 reps then had to decrease another 10 lb and did my last set 85 lb, I am hoping I can build that front squat strength so I can increase the weight. 

 

Fitness WonderWoman,

Shay-lon

Wednesday CrossFit

CrossFit Circuits (Deload Day)

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 25 lb
  • DB thruster: 5 reps, 25 lb
  • Jump squat: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 25 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit ups: 15 reps

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 65 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • Overhead squat: 5 reps, 45 lb, 50 lb 

For week three, I decided to deload on the circuit exercises and do less weight loads. This was definitely needed because I didn’t want to over-train. 

 

Fitness WonderWoman,

Shay-lon

Tip #5: Do deadlifts right, or learn how

So, today’s tip goes along with a particular exercise – the DEADLIFT! we might have talked about this before but I want to get it ingrained in your mind – WATCH YOUR FORM, DO THE CORRECT TECHNIQUE! If you want to lift heavier weight, do it the right way, because on your journey to being Mr/Miss “Badass” you will find out REAL quick that lifting heavy don’t mean shit if you can’t do it properly and safely. I love lifting, & like the majority of you, I love lifting heavier weights because it just feels so good and gives us that ego boost – you know I am right! lol. In the same context, there is no point in lifting heavy if I can’t properly do it and end up with an injury that puts me on my ass for months at a time because I thought I’d be a cool kid and not listen to Shay’s advice and lift it however the fuck I want. Well guess what buddy?! GO ahead and lift it however the fuck you choose, but when and if you should hurt yourself, don’t come to this post talking loads of crap about how nobody told me so, or “I have been doing it this way for years” or any other excuse that comes out like gas and smells because I will not respond with a smile on my face. If the weight is to heavy for you to do it correctly, then suck up your pride and put your ego aside and lower it and work up to it gradually. 

 

If you are a personal trainer, you should know better and should be watching your client’s form and technique, no excuses because ask yourself, do you want your client injured? do you want the possibility of losing them as a client? NO, so pay attention! 

 

Listen to my podcast over aRomanian deadlift advice

Fitness WonderWoman

Shay-lon

I Pulled Through Monday (Week Three|Day One)

I didn’t skip chest day!

Workout:

 
  • Incline barbell bench press: 3 x 12, 70 lb
  • DB bench press: 3 x 12, 60 lb
  • Wide grip pull up: 3 x to failure

Superset:

  • Bentover barbell row: 3 x 12, 70 lb
  • Bentover DB row: 3 x 10, 40 lb

Superset:

  • Seated DB shoulder press: 3 x 12, 50 lb
  • Seated Arnold DB press: 3 x 8, 20 lb
 

DB side lateral raise: 3 x 12, 30 lb and 40 lb

 

Superset:

  • Sit ups: 3 x 30
  • Crunches: 3 x 30

Fitness WonderWoman,

Shay-lon 

 

Tip #4: choose your running style

Choosing your run style is what will create a better space for you when you get into the zone. I don’t particularly like running long distance and so I don’t force myself to in order to get results, I have found that as I have gotten older, I prefer short burst of speed vs long distance & it works for me because I am able to do it, see results and it challenges me. I will be the first person to raise my hand and admit that I am not a huge cardio fan , BUT it doesn’t mean I don’t implement in my workouts, I have to, so I do but I find ways to do it that keep me on my toes, make it more fun and challenging and gives me a reason to continue to utilize it in my workouts. 

 

The point I am trying to get across is, running can be done in different ways, different variations and on different terrains. For those of you who LOVE running for longer periods of time, do it, and for those of you who hate running and would much rather run shorter periods of time, DO IT! because regardless of what style who you choose, it will show results. If you want to challenge yourself, add in hills, or intervals or resisted running. Not saying that it will change your mind about cardio or running but it can make it a lot easier on you when you find a running style that serves you best. 

 

I mentioned my kind of running is sprints .. and I also enjoy interval running and resisted running when I am feeling up to the challenge. What is your favorite type of running style? and if I didn’t list it, feel free to add it in the comments! 

 

Fitness WonderWoman,

Shay-lon 

via GIPHY