Leg dance & dance session

Warm up:

  • EZ bar hip thrusters: 4 x 25, 30 lbs
  • EZ bar goodmornings: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 35 lbs

Workout:

  • Conventional deadlift: (heavy day): 6 x 2-3. 2 x 245 lbs (80%), 2 x 260 lbs (85%) 2 x 275 lbs (90%)
  • Barbell back squat [ low bar, wide stance]: 8 x 6-8 (speed work) 4 x 145 lbs, 4 x 155 lbs (belt-less) 
  • Box squats (moderate weight): 6 x 8-10, 205 lbs
  • Barbell wide stance stiff legged deadlifts: 6 x 8-10, 95 lbs
  • Smith machine vertical leg press: 6 x 8-10, 295 lbs

Supersets:

  • seated leg extension machine: 6 x 8-10, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • Hip adduction machine: 6 x 8-10, 80 lbs, 90 lbs, 100 lbs, 110 lbs

I did a video on my box squats today & did a groovy dance video as well, here

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4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos! 

Last Workout in June

The last workout of the month landed on a leg day — 

 

Warm up:

 
  • Kettlebell stiff legged deadlifts: 4 x 25, 12 lbs
  • Hip abduction: 4 x 25, 25 lbs
  • Hip adduction: 4 x 25, 25 lbs

Workout:

  • Sumo deadlift: 6 x 3-4 (80% 1RM), 230 lbs
  • Barbell back squats: 8 x 6-8 (60%-65% 1RM), 4 x 135 lbs, 4 x 145 lbs
  • Barbell stiff legged deadlift: 5 x 8-10, 115 lbs

Superset:

  • DB Romanian deadlift: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlifts: 5 x 8-10 each leg, 12 lbs

Superset

  • Resistance band lying leg raises: 5 x 8-10 each leg, red band
  • resistance band abduction: 5 x 8-10 each leg, red band

Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

Follow me on social media for videos of my workouts:

New leg day strategy

Today, I decided on a new strategy for my powerlifting workouts, due to wanting to switch things up a bit and still challenge myself. The changes will only concern my leg day workouts (Tuesday and Thursday’s) but hopefully I will see good results from the switch up and reduce the soreness. 

I will continue to do deadlifts and squats on the same day along with lower body accessory work BUT instead of doing heavy with both exercises and speed with both exercises. I will do heavy for one and speed for the other, and vice versa on the 2nd day. This was the first day doing this — so not much to say for it yet.

 

Warm up:

 
  • Resistance band lateral walks: 4 x 25, green band
  • seated leg curl: 4 x 25, 10 lbs
  • body bar back squats: 4 x 25, 3 lbs

Workout:

  • Conventional deadlift (speed training day): 8 x 5, 185 lbs
  • Barbell back squat (heavy day): 6 x 3, 170 lbs
  • Barbell front squats: 5 x 8-10, 65 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • DB wide stance stiff legged deadlifts: 5 x 8-10, 40 lbs

Superset:

  • EZ bar walking lunges: 5 x 8-10, 30 lbs
  • DB cleans: 5 x 8-10, 30 lbs

Follow me on social media

 
 

Last day of May workout

Warm up:

 
  • Smith machine calf raises: 4 x 25, 25 lbs
  • Glute kickback: 4 x 25 ea. leg
  • Kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 4 x 1-2 (90% 1RM, 200 lbs)/ 4 x 1-2 (100% 1RM, 225 lbs) 
  • Barbell back squat: 4 x 1-2 (90% 1RM, 180 lbs)/ 4 x 1-2 (100% 1RM, 200 lbs) 

Tri-set:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • EZ bar stationary lunges: 5 x 8-10, 30 lbs
  • body bar overhead squat: 5 x 8-10, 15 lbs

Tri-set:

  • Kettlebell goblet squat: 5 x 8-10, 8 kg
  • EZ bar push press: 5 x 8-10, 40 lbs
  • Kettlebell stiff legged deadlift: 5 x 8-10, 8 kg

I hit a new PR in the sumo deadlift, 250 lbs

Tuesday’s workout

Warm up:

 
  • plie squats: 4 x 25, 15 lbs
  • kettlebell swings: 4 x 25, 4kg
  • lateral band walks: 4 x 25, green band

Workout:

  • Sumo deadlift: 9 x 3-6 (55% 1RM) 125 lbs
  • Barbell back squat (55% 1RM) 110 lbs
  • Front squats: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 185 lbs

Tri-set:

  • bodyweight walking lunge: 5 x 8-10
  • Calf raises: 5 x 8-10
  • DB step ups: 5 x 8-10, 40 lbs