Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate
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Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs

Friday, December 28th

Week Two —- Day Two

Warm up:

  • Step ups: 4 x 25
  • band hip abduction: 4 x 25, green
  • body bar hip thrusters: 4 x 45, 3 lbs
workout:
  • Conventional deadlift: 5 x 3 x 75%, 230 lbs
  • Barbell back squat: 5 x 3 x 75% 170 lbs
 
  • Barbell box squat: 5 x 3, 210 lbs

New Squat & Deadlift Program

Week One — Day One

Warm up:

  • Band hip bridges: 4 x 25, red 
  • band clamshell: 4 x 25, red
  • seated leg curl: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 5 x 70%, 215 lbs
  • Barbell back squat: 5 x 5 x 70%, 155 lbs

Superset:

  • Barbell stiff legged deadlift: 5 x 8-10, 70 lbs
  • EZ bar goodmorning: 5 x 8-10, 50 lbs

Superset:

  • Seated leg curl (dropset): 5 x 8 , 70 lbs, 60 lbs, 50 lbs, 40 lbs, 30 lbs
  • Seated leg extension (dropset): 5 x 8-10, 80 lbs, 70 lbs, 60 lbs, 50 lbs, 40 lbs, 30 lbs, 20 lbs

The new program will still have me doing squats and deadlifts on the same day, it asked for me to do them once a week, but I am choosing to do them 2x a week because I like it. This program is for 17 weeks. The program has me taking every 4th day off, but I doubt I will do that. Hoping this helps to increase my weight in all three BIG lifts. #TrialandError 

Short routine

Compound lifts

Warm up:

  • seated leg curl: 4 x 25, 20 lbs
  • butt lifts: 4 x 25
  • front box step ups: 4 x 25

Workout:

  • Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs 
  • Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs

Good lifts Good chats

Good lifts 

Good chats

Had a worthwhile conversation with a member of the gym, and he was sharing his insight on career paths and taking on opportunities that could lead to bigger gains & success. It was well worth it, because I learned how to speak to a manager about wanting to negotiate salaries/hourly wages, etc and how to go about talking to a manager about my needs and asking questions so that it helps to give me more to go off of to make the possible choices for myself and my future. I didn’t have  my dad growing up, so for me, this was a huge deal and I appreciated it.

Besides that I did some heavier lifts today with squats and deadlifts & it felt easier.

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • EZ bar butt lifts: 4 x 25, 30 lbs
  • EZ bar hip thrusters: 4 x 25, 30 lbs

Workout:

  • Conventional deadlift: 3 x 1-2 (93%) 280 lbs
  • Barbell back squat: 3 x 1-2 (93%) 210 lbs
  • Front squats: 4 x 4-6, 100 lbs
  • Box squats: 2 x 5-6, 210 lbs 

Superset:

  • DB cleans: 4 x 5-6, 60 lbs
  • Kettlebell one handed overhead squat: 4 x 5-6, 8 kg

Legs

Legs

Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Hip adduction: 4 x 25, 40 lbs
  • Ab coaster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs
  • Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x 160 lbs
  • Power cleans: 6 x 3, 100 lbs

Tri-set:

  • Smith machine sissy squats: 4 x 8-10, 75 lbs
  • EZ bar walking lunges: 4 x 8-10, 40 lbs
  • Walking kettlebell toe touches: 4 x 8-10, 12 lbs