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

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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

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos! 

When the Bench Press Needs Work

Ugh! my bench , my bench, my bench needs improvement. Today was a heavier day for bench — what i could consider heavier but not near my max day. I was working in the 3 rep range and did 95 lbs & 110 lb lifts for my bench press. I show both lifts Here. My bench has always been my weakest lift out of the BIG 3  — I am hoping within the next couple of weeks my max will increase by 5 lbs or so, because when competing I have to be strong in all three lifts in order to get the better total. My deadlifts and squats are my strongest lifts but I can’t only rely on them so I HAVE to work on increasing my bench if I want to better myself as a powerlifter. 

 

As of now, my plan is to use weighted push ups & continue to work on my weaker areas that carry over to the bench in order to have a good balance of strength & hopefully seeing increases in my bench press. 

 

Warm up:

 
  • Resistance band chest press: 4 x 25, green band
  • EZ military press: 4 x 25, 20 lbs
  • Lat pulldowns: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 3, 95 lbs (75% 1RM)
  • barbell bench press: 6 x 3. 100 lbs (80% 1RM)

Superset:

  • Seated Arnold press: 5 x 6, 50 lbs
  • DB front raises: 5 x 6, 30 lbs

Tri-set:

  • Cable upright rows: 5 x 6, 80 lbs
  • DB hammer curls: 5 x 6, 60 lbs & 70 lbs
  • DB triceps kickback: 5 x 6, 20 lbs

Superset:

  • EZ bar curls: 5 x 6, 50 lbs
  • Seated DB shoulder press: 5 x 6, 50 lbs

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Shay-lon

Tuesday’s workout

Warm up:

 
  • plie squats: 4 x 25, 15 lbs
  • kettlebell swings: 4 x 25, 4kg
  • lateral band walks: 4 x 25, green band

Workout:

  • Sumo deadlift: 9 x 3-6 (55% 1RM) 125 lbs
  • Barbell back squat (55% 1RM) 110 lbs
  • Front squats: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 185 lbs

Tri-set:

  • bodyweight walking lunge: 5 x 8-10
  • Calf raises: 5 x 8-10
  • DB step ups: 5 x 8-10, 40 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
 
 
 
 

Monday Bench press session

Bench with speed and power

So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section. 

 

Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort. 

 

Warm up: 12-15 min (done as a circuit)

 
  1. DB press: 4 x 25, 30 lbs
  2. Cable one arm tricep extension 4 x 25 each arm, no weight
  3. Pec dec/rear delt machine: 4 x 25, 20 lb

Workout:

  • Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.

Tri-sets:

  • Close grip lat pulldown: 5 x 10-15, 70 lbs
  • Kneeling cable tricep extension: 5 x 10-15, 70 lbs
  • Cable face pull: 5 x 10-15, 70 lbs

Tri-Sets:

  • Rope straight arm pull down: 5 x 10-15, 40 lbs
  • Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
  • Bentover DB reverse fly: 5 x 10-15, 30 lbs

Tri-Sets:

  • Seated elevated cable rows: 5 x 10-15, 90 lbs
  • Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
  • EZ bar military press: 5 x 10-15, 50 lbs
 

Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well. 

 

Shay-lon