Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+
Advertisements

Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

PR’s are cool, but..

Personal records are cool and all, but don’t allow them to define your worth. Of course, for professional athletes in weightlifting & powerlifting, we use those PR’s to determine where we are at within our goals and wanting to increase weights, but sometimes we need to take a step back and re-evaluate the situation and look at the bigger picture; which happens to be our consistency and dedication. I love a good ego boost when hitting heavier weights, but sometimes it can be a huge hit to the ego when I don’t hit a new PR each week, its almost like we get rejected after putting in so much work. I’ve known people to rely on their PR’s and when they don’t hit one, they give up or get angry with the process. Not always is a PR a good thing, not when you are pushing your body beyond its means in order to gain it (unhealthy manner), not when you are sacrificing attitude and dedication to achieve it. I figure it like this, if you hit a PR — AWESOME! but if you don’t, and sometimes you won’t, then take it with a grain of salt, because we are human and we aren’t perfect 100 percent of the time. 

The point of working out, regardless if you are an athlete or not, is to stay healthy, to discipline yourself & to gain insight on your strengths and weaknesses (while working on the weaknesses to make into strengths) and of course to enjoy the process no matter how hard it gets, because in time, it will pay off. If you forget those steps & focus on hitting new PR’s each week, it will get old fast & it will weigh you down when it comes time you fail. I want PR’s to be a bonus to your workouts, a goal that is achievable & as a means of an ego boost to your confidence; all the while pinpointing your weaknesses before a competition so that you can use it to excel. Your gym worth is based on how you feel when you leave the gym, how you feel about yourself when you see small bouts of progress or obstacles that seemed rather hard but you hurdled; nothing compares to the process. It’s like watching yourself evolve. PR’s shouldn’t hold you down, or make you feel weak, they should give you a reason to keep pushing, prevent you from wanting to give up and make working out a fun journey. Even so, being an athlete, it’s hard not wanting to PR frequently in our sport and as a powerlifter, you learn that PR’s can come from various forms (not just lifting heavier) — and while that is the overall goal, you hope to see yourself transform into a stronger person in other ways as well. 

Thanks for reading, hope all of you enjoyed a fun tip to share with your peers, feel free to reblog, share, comment and like!

Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 

Workout:

  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)

Tri-sets:

  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs

Tri-sets:

  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs

Supersets:

  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs

Earlier than usual

Heavy squat and sumo deadlifting..

Warm up:

  • Hip adduction machine: 4 x 25, 45 lbs
  • Resistance band lateral leg raises: 4 x 25 each leg, green
  • kettlebell plie squat: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 5 x 2-3 (90%) 260 lbs
  • Barbell back squat: 5 x 2-3 (90%) 200 lbs

Superset:

  • Smith machine narrow stance squats: 3 x 3-6, 115 lbs
  • DB cleans: 3 x 3-6, 60 lbs

Superset:

  • Back extensions: 3 x 3-6, 45 lb plate
  • EZ bar hip thrusters: 3 x 3-6, 60 lbs

Superset:

  • Seated calf raises: 3 x 3-6, 70 lbs
  • Smith machine calf raises: 3 x 3-6, 135 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified personal trainer

Exercise Science Degree

Sponsored Athlete 

FitnessWonderWoman

Busy Gym Sess Tuesday

The gym was hella busy Tuesday evening & I had forgotten what it would be like having to do my routine with more people surrounding me. I had made it in after work & so I just wanted to get in & out in a timely manner in order to make it home, eat dinner and get some decent amount of sleep — my only worry was having to wait for the ‘rack’ to be available & possibly feeling rushed to get off it so another person could hop on (my gym only has 2 of them) & it’s the most popular equipment. Luckily, after my warm up was finished up, I was able to hop on a rack and do my normal leg day workout sess, I figured I would be on it for a hour and half or so, but of course as expected I had some dude eye-ing the rack I was on & it unnerved me but I ignored it because I shouldn’t give a shit, I was on the equipment first & I had stuff to do on it. It worked out in my favor because another rack became available before I finished up my workout 😀

Anyways, I don’t look forward to working out in the evening >.< 

Warm up:

  • Hip thruster: 4 x 25, 20 lbs
  • Kettlebell swings: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 5-6, 180 lbs
  • Barbell back squat: 5 x 5-6, 135 lbs
  • Barbell front squat: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 190 lbs

Tri-set:

  • DB goblet squats: 5 x 8-10, 30 lbs
  • one handed kettlebell swings: 5 x 8-10, 8 kg
  • EZ bar goodmornings: 5 x 8-10, 30 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Shay-lon Moss

Today’s Workout

Warm up:

  • Reverse grip bentover rows: 4 x 25, 30 lbs
  • DB chest press: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25, 5 lbs each arm

Workout:

  • Barbell bench press: 8 x 6-8 ( 4 x 75 lbs) (4 x 80 lbs)
  • Barbell bench press: 6 x 2-3 (3 x 100 lbs) (3 x 110 lbs)
  • barbell push press: 5 x 8-10, 70 lb

Tri-sets:

  • EZ bar upright rows: 5 x 8-10, 50 lbs
  • DB alternating curls: 5 x 8-10, 50 lbs
  • One arm overhead triceps extension: 5 x 8-10, 15 lbs

Tri-sets:

  • Seated DB shoulder press: 5 x 8-10, 40 lbs
  • Cable overhead extension: 5 x 8-10, 30 lbs
  • DB alternating hammer curls: 5 x 8-10, 50 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored Athlete

Degree of Exercise Science

Shay-lon Moss