Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5
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Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Rewind to Wednesday

  • Barbell bench press: 

 

  • 75% of 90% of 1-RM: 3 x 5, 85 lb
  • 85% of 90% of 1-RM: 3 x 3, 100 lb
  • 95% of 90% of 1-RM: 3 x 1, 110 lb
  • 95% of true 1-RM: singles, 3 x 1, 125 lb

 

  • DB chest press ( on the floor): 5 x 15, 40 lb
  • Incline DB press reverse grip: 5 x 15, 40 lb
  • Hammer grip incline DB press: 5 x 15, 40 lb

Ab workout:

  • Cable crunch: 4 x 20, 100 lb
  • Vertical leg raises: 4 x 20

Cardio workout:

  • Stair climber: 20 minutes, level 7
 
 
 

Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers.