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+
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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+

Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

Gassed out on deadlifts

Warm up:

  • EZ bar goodmorning: 4 x 25, 20 lbs
  • Hip abduction: 4 x 25, 50 lbs
  • Resistance band clamshell: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 3 x 1 (85%) 260 lbs
  • Conventional deadlift: 3 x 1 (90%) 275 lbs
  • Barbell back squat: 3 x 2 (85%) 190 lbs
  • Barbell back squat: 3 x 2 (90%) 200 lbs
  • Box squat: 3 x 5, 185 lbs

Superset:

  • Seated leg extension: 3 x 5-6, 80 lbs
  • Seated leg curl: 3 x 5-6. 70 lbs

Superset:

  • Smith machine vertical leg press: 3 x 5-6. 295 lbs
  • Kettlebell swings: 3 x 5-6, 16 kg

Cardio Session:

  • Stair climber: 20 minutes, level 6 for 15 min & level 7 for

Bench is my weakness

Warm up:

  • resistance band pull apart: 4 x 25, green
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 3 x 3, 105 lb (85%)
  • Barbell bench press: 3 x 2, 110 lbs (90%
  • Barbell push press: 3 x 5, 80 lbs

Superset:

  • DB one arm bentover row: 3 x 6, 35 lbs
  • Cable triceps push down (rope attachment) 3 x 6, 80 lbs

Superset:

  • Cable face pull: 3 x 6, 70 lbs
  • DB chest press: 3 x 6, 60 lbs

Cardio Sess:

  • Stair climber: 20 minutes, level 5 for 15 min, level 6 for 3 minutes, and level 7 for 2 minutes 

Friday’s workout make up day

No excuses

Friday was my make up day since I had missed Wednesday’s bench session. It was heavier lifting day, so close to my max day with my core lifting. Accessory work I made a strength (heavier load) as well to match it. 

 

Warm up:

 
  • Cable straight arm pulldown: 4 x 25, 30 lbs
  • Cable rope face pulls: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (90% 1RM), 110 lbs

Tri-set:

  • DB alternating bicep curls: 6 x 5-8, 60 lbs total
  • Triceps extension machine: 6 x 5-8, 60 lbs
  • Rear delt machine: 6 x 5-8, 60 lbs

Cardio:

  • Stair climber: 10 minutes, level 5

so recently I have noticed my bench has went down in weight — my 1RM was 135 lbs at one point , close to 140 and now, it is about 120 (if I were to guess) and while that might not seem like an extreme loss, it feels like it, so I am trying to bring my numbers back up & it has been tough. My bench is the weakest link in the BIG 3 lifts, always has been but since stopping a program and focusing on weaknesses, it has went down in weight — right now, I am creating my workouts with trial and error and hoping in 6-8 weeks  I will see the numbers climb back up. 

 

Anyone else have a hard time with their bench numbers? 

 
 

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results. 

 

Today’s workout reminded me, I can do it and I will do it. 

 

Warm up:

 
  • Leg press: 4 x 25, 60 lbs
  • Standing DB calf raises: 4 x 25, 40 lbs
  • DB romanian deadlifts: 4 x 25, 30 lbs

Today’s workout was heavy session with squats & deadlifts 

 

Workout:

  • Sumo deadlift: 5 x 2-3, 205 lbs (90% 1RM) and 3 x 1-2, 225 lbs (100 1RM) BUT I know I am ready to hit a new PR with my max, because 225 felt light. 
  • Barbell back squat (low bar, wide stance): 5 x 2-3, 180 lbs (90% 1RM) I decided to push 3 reps with this weight and it wasn’t easy, but after hitting three, I aimed for 5 reps and CONQUERED 🙂 Like my deadlift, my squat will be ready to hit a new 1RM soon as well, I didn’t max out on squats today though. 

Tri-set:

  • Walking EZ bar lunges: 6 x 5-8, 70 lbs
  • DB step ups: 6 x 5-8, 70 lbs
  • DB plie squats: 6 x 5-8, 50 lbs

cardio…

  • Sprints: 10 times, for 30 seconds each with a 45 second break between. 
  • Stair stepper: 10 minutes, level 5

P.S i used this company’s gel (Sweet Sweat) is the company and it did some good 🙂

 

Watch my squats from today at 180 lbs 3 and 5 rep squats