Sumo Deadlift PR’s yesterday

Firstly, I would like to say that yesterday I managed to hit 3 PR’s in my sumo deadlift. Last week I left off at a 25 lb increase to 250 and this week I was able to add 40 lbs more to it, Videos showing my lifts: Sumo PR’s each video is showing different weights starting from 260 — all the way up to 290 🙂 I am to progress & while 290 isn’t all that high compared to more elite powerlifters, it shows I am doing something right in my workouts!

 

Warm up:

 
  • DB plie squat: 4 x 25, 15 lbs
  • Leg press: 4 x 25, 60 lbs
  • kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift MAX: 50% 1RM: 110 lbs (6 reps), 80% 1RM 180 lbs (3 reps), 200 lbs (1 rep), 225 lbs (1 rep), 245 lbs (1 rep), 260 lbs (1 rep), 280 lbs (1 rep), 290 lbs (1 rep)
  • Barbell back squat (low bar, wide stance): 6 x 5-8, 135 lbs
  • power cleans: 6 x 5, 100 lbs
  • barbell front squat: 6 x 5-8, 80 lbs

Superset:

  • smith machine narrow stance squats: 6 x 5-8, 95 lbs
  • smith machine calf raises: 6 x 5-8, 95 lbs

Superset:

  • EZ bar goodmorning: 6 x 5-8, 50 lbs
  • DB deficit romanian deadlifts: 6 x 5-8, 60 lbs
 
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Heavy squats & deadlifts

Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.

 

Warm Up:

 
  1. Side lunges: 4 x 25
  2. EZ Bar butt-lifts: 4 x 25, 20 lbs
  3. Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs

       – sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs

       – Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs 

  • Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs

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

 

HIIT Training: 5 rounds circuit

  1. High knees: 20 seconds
  2. squats: 20 seconds, 12 lbs body bar
  3. burpees: 20 seconds

Check out my workout: Core lifts

No Slack on the Holiday

Just because it is St. Patrick’s Day doesn’t mean I slack off.. well maybe I slacked a little bit but not only did I make it to the gym, I had my mom and youngest brother attend with me! Yay! 😀 

 

My workout was shorter, because I was at the gym for a hour and half unlike my normal 2-4 hour sessions because I didn’t want to hold my family hostage in the name of gains today ❤ 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 155 lb
  • 80% of 90% of 1RM: 175 lb
  • 90% of 90% of 1RM: 200 lb, 8 max reps

 

  • Barbell front squat: 5 x 8-10, 85 lb
  • Barbell box squats: 5 x 8-10, 210 lb
 

 

Did a Friday Workout Instead of Saturday

Normally I do my workout on Saturday’s and leave Friday & Sunday as a rest day, but because a co-worker decided to take my shift due to them needing more hours, I decided to make Friday my workout day and made Saturday and Sunday my rest day. The gym was very empty on Friday, which I enjoy. Saturday, I spent it at the movies with a friend; we went to see “Red Sparrow” and then had pizza at a nearby location, it was very good! I ordered two cheesy appetizers that we shared and ended the night on a good note. Sunday I caught up on the “Walking Dead” and got some studying in. 

 
 
  • Sumo deadlift: 3 x 5

 

  • 40% of 90% of 1RM: 85 lb
  • 50% of 90% of 1RM: 105 lb
  • 60% of 90% of 1RM: 125 lb

 

  • Power clean: 3 x 5. 100 lb
  • DB goblet squat: 5 x 6, 45 lb
  • plie squats (kettlebell): 5 x 6, 20 kg
  • smith machine pistol squats: 5 x 6 each leg, 45 lb
  • leg extensions: 5 x 6, 110 lb

Cardio workout

  • stationary bike: 20 minutes, level 5, rpm 80+

My pistol squats weren’t great on my left leg — and weren’t my best on my right either but better than the left leg. I haven’t implemented pistol squats in a workout in a while, back in 2017, so probably 6 or more months back and so it is like starting over from scratch again with them — which frustrated me a lot, because I was able to do them smoothly and very well at one point and now I was running out of breath and slacking. I think I might implement them more because I want to get better at them again. My power clean for 100 lb went well, not too bad for 5 reps.

 

Saturday Sumo deads

  • Sumo deadlifts: 3 x 5, 3, 1

 

  • 75% of 90% of my 1-RM: 160 lb
  • 85% of 90% of my 1-RM: 180 lb
  • 95% of 90% of my 1-RM: 200 lb, 8 max reps

 

  • Barbell bench press: 5 x 5, 105 lb

Superset:

  • DB curls: 5 x 6, 60 lb
  • EZ bar bentover reverse rows: 5 x 6, 70 lb

Superset:

  • EZ bar curls: 5 x 6, 50 lb
  • Cable pulls: 5 x 6, 70 lb each arm
 
 

Saturday’s workout

A Quickie,

 

  • Sumo deadlift: 3 x 5
  1. 65% of 90% of 1-RM: 135 lb
  2. 75% of 90% of 1-RM: 160 lb
  3. 85% of 90% of the 1-RM: 180 lb, 8 rep max 
  • Bench press: 5 x 5, 100 lb
 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb