Monday’s 3 month 1RM check (shoulder press)

First and for most I want to apologize for the delay in post this week, Tuesday I was very sickly & bed ridden all day due to muscle fatigue, sore throat and nausea, and didn’t have the energy to blog; let alone make it to the gym, so I made Tuesday my rest day. Today I am feeling somewhat better, but now have runny nose and no sore throat, so I will be attending the gym but careful to not overdue anything if it progresses. This whole week will be my 3 month check in for my 1RM’s to make sure I am hitting my mark in each of my lifts. Monday, I started wit the barbell shoulder press — and very happy with the results.

 

Keep in mind, the last time I checked my 1RM was Jan.1st of 2018.

 
 
  • Barbell shoulder press: 90 lb 1-RM (this is 5 lb more than my RM from Jan)
 
  • Push press: 3 x 8-10, 70 lbs

Superset:

  • Seated DB shoulder press: 3 x 8-10, 40lbs
  • Seated DB curl: 3 x 8-10, 50 lbs

Superset:

  • Smith machine upright rows: 3 x 8-10. 75 lbs
  • One arm DB bentover rows: 3 x 8-10, 40 lbs

Superset:

  • DB front to lateral raises: 3 x 8-10, 30 lbs
  • Barbell shrugs: 3 x 8-10, 205 lbs

Cardio workout:

  • Upright stationary bike: 15 min, level 8, rpms 75+

I kept the accessory work moderate weight after doing the core lift

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Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Monday Week 10

Day one

Unfortunately I had to do my workout at 8pm at night tonight instead of the early morning because I had  to wait for a car repair that was scheduled to be 2 hours but ended up being 6 hours long .>.< ridiculous but that is my rant for today besides the creepy dude at the gym who scares me. lol. Besides that, it was very weird to workout so late at night— I didn’t like it but I did it because I had to in order to make up for not making it this morning. Hopefully this doesn’t become a regular thing. 

 
 
  • Barbell military press: 3 x 5

 

  • 65% of 90% of 1RM: 55 lb
  • 75% of 90/% of 1RM: 65 lb
  • 85% of 90% of 1RM: 70 lb, 6 max reps

 

  • barbell bench press, 5 x 5, 110 lb (did 5 reps the first set and 3 reps every set afterwards)

Superset:

  • Assistance pull ups: 5 x 15, 130 lb
  • cable face pull: 5 x 15, 60 lb

Superset:

  • Cable upright rows: 5 x 15, 40 lb
  • Seated DB shoulder press: 5 x 15, 40 lb
 

 

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
 
 

Deload Week 8 Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 105 lb
  • 50% of 90% of 1-RM: 130 lb
  • 60% of 90% of 1-RM: 160 lb

 

  • Deficit Deadlifts: 5 x 6, 160 lb
  • Deadlift off blocks: 5 x 6, 225 lb, 185 lb
  • DB stiff legged deadlift: 5 x 6, 90 lb
  • Hyperextenstions: 5 x 6, 45 lb weight plate

Superset:

  • Seated calf raise: 5 x 6, 100 lb
  • smith machine calf raise: 5 x 6, 205 lb

Cardio workout:

Tri-set:

  • Box jumps: 30/45/30 seconds
  • lunge pass through: 10/10/10 reps, 12 kg kettlebell
  • one handed kettlebell swings: 30/45/30 seconds, 12 kg
 
  • Stair climber: 10 minutes, level 7

I did post some videos of the deadlift, deficit deadlift and the deadlift off blocks: Deadlift videos

 

Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s