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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Gym Partner Monday

Today was one of those days where I wasn’t in town to attend my regular gym and I still wanted to get a workout in, in order to not skip a Monday. Thankfully, my friend, whom I was staying with over the weekend, agreed to attend the gym with me earlier this morning at her gym. Now, if I had to attend without her, i probably would have, but not have liked it very much because of the fact it was a new environment that I am not yet used to and have only been to once before. With as long as I have been lifting, you would assume I wouldn’t have any issues with the gyms, but I still have my small insecurities when entering a new gym in a new place. Today’s workout was both quick and very simple. In the mix of it all, I was able to show her new exercises and push her past what she would normally feel comfortable doing, I love doing that; boosting someone’s confidence and making them feel good about their abilities. 

 

Workout:

 
  • Smith machine bench press: 3 x 6, 75 lbs, 95 lbs

Superset:

  • Smith machine bentover row: 3 x 8, 75 lbs
  • smith machine upright row: 3 x 8, 45 lbs

Superset:

  • Seated Db shoulder press: 3 x 8, 40 lbs
  • seated Db lateral raise: 3 x 8, 20 lbs

Superset:

  • Seat low row: 3 x 8, 100 lbs
  • wide grip lat pulldown: 3 x 8, 70 lbs
 

Batman and Benching

Warm up:

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

Workout:

  • Barbell bench press: 6 x 5-8, 75 lbs
  • Barbell bench press (wide grip): 6 x 5-8, 80 lbs
  • Barbell bench press (closed grip): 6 x 5-8, 75 lbs

Superset:

  • Barbell bentover row: 6 x 5-8, 70 lbs
  • EZ bar military press: 6 x 5-8, 50 lbs

Superset:

  • Cable rope face pull: 6 x 5-8, 70 lbs
  • Cable straight arm pull down: 6 x 5-8, 70 lbs

Superset:

  • Cable upright row: 6 x 5-8, 70 lbs
  • Plate front raises: 6 x 5-8, 25 lbs
 

Bench day (heavy)

Warm Up:

  • Rear delt machine: 4 x 25, 10 lbs
  • bicep machine: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25. 5 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs
  • wide grip barbell bench press: 5 x 8-10, 70 lbs
  • close grip barbell bench press: 5 x 8-10, 70 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • Seated lateral raise: 5 x 8-10, 20 lbs
 
 

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 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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Friday’s workout make up day

No excuses

Friday was my make up day since I had missed Wednesday’s bench session. It was heavier lifting day, so close to my max day with my core lifting. Accessory work I made a strength (heavier load) as well to match it. 

 

Warm up:

 
  • Cable straight arm pulldown: 4 x 25, 30 lbs
  • Cable rope face pulls: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (90% 1RM), 110 lbs

Tri-set:

  • DB alternating bicep curls: 6 x 5-8, 60 lbs total
  • Triceps extension machine: 6 x 5-8, 60 lbs
  • Rear delt machine: 6 x 5-8, 60 lbs

Cardio:

  • Stair climber: 10 minutes, level 5

so recently I have noticed my bench has went down in weight — my 1RM was 135 lbs at one point , close to 140 and now, it is about 120 (if I were to guess) and while that might not seem like an extreme loss, it feels like it, so I am trying to bring my numbers back up & it has been tough. My bench is the weakest link in the BIG 3 lifts, always has been but since stopping a program and focusing on weaknesses, it has went down in weight — right now, I am creating my workouts with trial and error and hoping in 6-8 weeks  I will see the numbers climb back up. 

 

Anyone else have a hard time with their bench numbers?