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+

Leg set ready go!

Again, had to work with heavier weights to test the waters, I knew it would be difficult since it had been awhile since working out & training with heavier weights, but I managed okay and even did a video or two of the sumo deadlifts, which you can watch Here — they weren’t my max lifts, but they were about 80-85 percent of my max for 3 reps. 

Warm up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Hip abduction machine: 4 x 25, 50 lbs

Workout

  • Sumo deadlift: 3 x 3, 230 lbs
  • Sumo deadlift: 3 x 3, 245 lbs
  • Barbell back squat: 3 x 3, 180 lbs
  • barbell back squat: 3 x 3, 190 lbs
  • barbell front squat: 3 x 10, 65 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Hip thrusters: 3 x 10, 50 lbs

Tri-set:

  • seated leg extension: 3 x 10, 40 lbs
  • walking lunges: 3 x 10, 30 lbs
  • Box jumps: 3 x 10

Slow & Steady

I happen to make it back to the gym today (I only managed to go Thursday) and hadn’t gone since then or before then because I was stuck in my rut, but since coming back, my workouts will be starting off “easy” due to not wanting to over exert myself since it has been a little while since performing the lifts — and I want to gradually bring back what is left of my muscle memory; in hopes it will help to get back to normal in routine. I still have the same days/routine but the weight is a little lighter for now. The workout wasn’t long today but it did feel good. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 3 x 8. 75 lbs
  • Barbell floor press: 3 x 8, 90 lbs

Tri-sets:

  • Cable straight arm pull down: 3 x 10, 70 lbs
  • Cable face pull: 3 x 10, 50 lbs
  • DB standing triceps overhead extension: 3 x 10, 20 lbs

Tri-sets:

  • DB floor press: 3 x 10, 60 lbs
  • Standing DB shoulder press: 3 x 10, 40 lbs, 30 lbs, 20 lbs
  • Seated DB triceps overhead extension: 3 x 10, 20 lbs

Supersets:

  • DB lateral raise: 3 x 10, 20 lbs
  • DB front raises: 3 x 10, 10 lbs

Shay-lon Moss

ACSM Certified Personal Trainer

Sponsored Athlete

Owner of Confident Fit, LLC

Exercise Science Degree

Tuesday is for Legs

Not going to lie, today I was super tired, i was practically falling asleep between sets during my workout & I don’t know how I managed to keep going because the pre-workout was even doing anything for me. I did a leg day session that lasted 3.5hours and it felt good, worked on another speed/dynamic day workout for the lower body and then hit some hypertrophy accessory work. 

At the bottom, I will post a link to my IG so that you can watch the videos of my sumo deadlift from today. 

Warm up:

  • Seated leg curl: 4 x 25, 10 lbs
  • Butt lifts: 4 x 25, 30 lbs
  • Hip abduction: 4 x 25, 45 lbs

Workout:

  • Sumo deadlift: 3 x 5-6 (60%) 175 lbs, 3 x 5-6 (65%) 190 lbs
  • Barbell back squats: 3 x 5-6 (60%) 135 lbs, 3 x 5-6 (65%) 145 lbs
  • Box squats: 5 x 8-10, 185 lbs
  • barbell wide stance stiff legged deadlifts: 5 x 8-10, 65 lbs

Supersets:

  • Single leg (linear leg press): 5 x 8-10, 208 lbs each leg
  • DB plie squats: 5 x 8-10. 30 lbs

Supersets:

  • Body bar goodmornings: 5 x 8-10, 9 lbs
  • body bar OHS: 5 x 8-10, 9 lbs

My video: Instagram

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored athlete

Exercise Science Degree

Leg dance & dance session

Warm up:

  • EZ bar hip thrusters: 4 x 25, 30 lbs
  • EZ bar goodmornings: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 35 lbs

Workout:

  • Conventional deadlift: (heavy day): 6 x 2-3. 2 x 245 lbs (80%), 2 x 260 lbs (85%) 2 x 275 lbs (90%)
  • Barbell back squat [ low bar, wide stance]: 8 x 6-8 (speed work) 4 x 145 lbs, 4 x 155 lbs (belt-less) 
  • Box squats (moderate weight): 6 x 8-10, 205 lbs
  • Barbell wide stance stiff legged deadlifts: 6 x 8-10, 95 lbs
  • Smith machine vertical leg press: 6 x 8-10, 295 lbs

Supersets:

  • seated leg extension machine: 6 x 8-10, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • Hip adduction machine: 6 x 8-10, 80 lbs, 90 lbs, 100 lbs, 110 lbs

I did a video on my box squats today & did a groovy dance video as well, here

Yesterday, I made changes to my bench

I decided that this week, I would change up my bench routine. For awhile I have been doing Monday speed training with bench & Wednesday were for heavy lifting with bench but this week  & the weeks going forward (assuming it brings results) I am going to do speed and heavy on the same days Monday & Wednesday. I did this change because in the past I was missing out on a Monday or Wednesday bench & it was hard making up for it due to obligations and travel so now if I miss either day, I can do the workout the next bench day & I think this will provide more results as well in the long run. 

Warm Up:

  • Reverse Triceps cable pushdown: 4 x 25, 40 lbs
  • Biceps machine (isolated) 4 x 25, 30 lbs
  • One arm DB bentover row: 4 x 25, 15 lbs

Workout:

  • Barbell bench press: 8 x 6-8 4 x 80 lbs (65%) & 4 x 90 lbs (70%)
  • Barbell bench press: 6 x 2-3, 2 x 100 lbs (80%), 2 x 105 lbs (85%) & 2 x 110 lbs (90%)
  • Barbell bench press (wide grip): 6 x 8-10, 70 lbs

Tri-sets

  • DB floor press: 6 x 8-10, 60 lbs
  • DB incline press: 6 x 8-10, 50 lbs
  • DB front raises: 6 x 8-10, 20 lbs

Tri-sets:

  • DB bench press: 6 x 8-10, 60 lbs
  • DB lateral raises: 6 x 8-10, 20 lbs
  • DB triceps overhead extension: 6 x 8-10, 25 lbs

Supersets:

  • DB farmer carries/walks (first time) – 2 x 180 lbs (2 90 lb DBs)
  • DB shrugs: 2 x 8-10, 90 lbs (2 45 lb DBs)

The farmer carries were lethal, extremely challenging and brand new to me, I took a picture of my injury from yesterday — here