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

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May 22nd workout

Going back in time to Tuesday, where I left off. 

 

Warm up:

 
  • Resistance band lateral leg raises: 4 x 25, green band
  • Hip adduction machine: 4 x 25, 40 lbs
  • Kettlebell stiff legged deadlifts: 4 x 25, 4 kg

Workout:

  • Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 100 lbs (50% 1RM)
  • Barbell wide stance stiff legged deadlifts: 6 x 8-12, 100 lbs
  • Barbell front squats: 6 x 4-8, 100 lbs 

Tri-sets:

  • One arm kettlebell swings: 6 x 8-12, 10 kg
  • EZ bar goodmornings: 6 x 8-12, 40 lbs
  • Body bar overhead squat: 6 x 8-12, 9 lbs

Cardio:

  • Treadmill intervals: 2 min, 5.5 speed, no incline THEN, 1 minute, 3.5 speed, no incline — did this for a total of 10 minutes 
 

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May 15th Sumos & Squats

Speed and explosiveness

 

Warm Up:

 
  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25

Workout:

  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs

Tri-set:

  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15

Tri-set:

  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg
 

Chest day gains

Warm up:

  • DB bench press: 4 x 25, 20 lbs
  • Band reverse fly: 4 x 25, green band
  • band pull apart:  4 x 25, green band

Workout:

  • Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)

        — Barbell bench press (wide): 5 x 3-6, 70 lbs

        — barbell bench press (narrow): 5 x 3-6, 70 lbs

Tri-set:

  • Incline Db bench press: 6 x 12-15, 60 lbs
  • EZ bar military press: 6 x 12-15, 30 lbs
  • DB shrugs: 6 x 12-15, 100 lbs

Tri-set:

  • Seated Arnold DB press: 6 x 12-15, 40lbs, 30 lbs
  • EZ bar reverse grip bentover row: 6 x 12-15, 70 lbs
  • assisted dips: 6 x 12-15, 130 lbs

May 10th workout Heavy leg day gains

Warm up:

  • DB goblet squats: 4 x 25, 10 lbs
  • EZ Bar wide stance deadlifts: 4 x 25, 20 lbs
  • EZ bar butt lifts: 4 x 25, 20 lbs 

Workout:

  • Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs
  • Barbell back squat (low bar, wide stance): 3 x 2-4, 3 x 160 , 3 x 170, 3 x 180

           — barbell back squat: 2 x 1-2, 2 x 190, 2 x 200 

Tri-set:

  • Body bar overhead squat: 6 x 12-15, 9 lbs
  • DB wide stance stiff-legged deadlift: 6 x 12-15, 50 lbs
  • Fire hydrants: 6 x 12-15

Tri-set:

  • Leg extension machine: 6 x 12-15, 60 lbs
  • leg curl machine: 6 x 12-15, 50 lbs
  • Hip adduction machine: 6 x 12-15, 50 lbs
 
 
 
 

Seated Dumbbell Shoulder Press (How To)

 

I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you. 

 

How to perform the movement?

 
  1. Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
  2. Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
  3. Palm of your hands should be facing forward (starting position)
  4. While exhaling, push the dumbbells upward until your arms are fully extended above you
  5. Slowly lower the weights back to the starting position while inhaling 
  6. Repeat for the recommended repetitions

What muscles are being worked?

  • Lateral delts
  • Triceps
  • chest muscles
  • Middle and lower traps
  • shoulders 

With a few other muscles that I have not mentioned. 

 

What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury. 

 

Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries. 

 

Fitness WonderWoman, 

Shay-lon Moss

ACSM Certified Personal Trainer 

 

Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)