Deadlifts/Squats Week 5

Day Two

Warm up:

• Alternating stationary lunges: 4 x 15
• Side leg swings: 4 x 15 each leg
• Quadruped hip extension: 4 x 15 each leg

Workout:

• Conventional deadlift: 5 x 5 x 75%, 225 lb
• Barbell back squat: 5 x 5 x 75%, 170 lb
• Box squats: 5 x 5, 200 lbs

Superset:

• Single leg linear leg press: 5 x 5 each leg, 298 lbs
• Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg

Superset:

• DB bulgarian squats: 5 x 5 each leg, 50 lbs
• Weighted hyperextension: 5 x 8, 45 lb weight plate

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Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

• Band squats: 4 x 25, green band
• DB Romanian Deadlifts: 4 x 25, 30 lbs
• Band Abduction:4 x 25, green band

Workout:

• Sumo Deadlift: 5 x 5 x 75%, 215 lbs
• Barbell back squat: 5 x 5 x 75%, 170 lbs
• Box squats: 5 x 5, 200 lbs

Superset:

• EZ bar goodmorning: 5 x 5, 60 lbs
• Glute bridges (weighted): 5 x 5, 50 lbs

Bench Week 5

Day One Of Week 5

Warm up:

• DB chest press: 4 x 25, 30 lbs
• EZ bar bentover rows: 4 x 25, 20 lbs
• Triceps extension machine: 4 x 25, 35 lbs

Workout:

• Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

• DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
• Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

• Smith machine one handed row: 5 x 10, 50 lbs
• Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

• Assisted dips: 5 x 10, 90 lbs
• Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs

Cardio:

• Stair stepper: 8 minutes, level 8

Week Four No Deadlifts Day Two

Thursday

Warm up:

• Kneeling hip stretch: 4 x 15 seconds each side
• Hip circles: 4 x 25
• hip abduction: 4 x 25, 45 lbs

Workout:

Superset:

• Kettlebell goblet squat: 5 x 8-10, 10 kg
• Kettlebell plie squat: 5 x 8-10, 16 kg

Superset:

• Linear leg press: 5 x 8-10, 298 lbs
• DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs

Superset:

• Seated leg extension: 5 x 8-10, 60 lbs
• Seated single leg curl: 5 x 8-10, 30 lbs each leg

Week Four no deadlifts

Tuesday

Week four of this program I am following for deadlifts is all accessory work but I decided to keep squats around for compound lifting purposes — but it feels good taking a small break away from deadlifts to allow my body to recover faster and more efficiently. 

Warm up:

• Body bar goodmorning: 4 x 25, 3 lbs
• Hip circles: 4 x 25
• Hip bridges: 4 x 25

Workout:

• Barbell back squat: 5 x 8-10, 135 lbs
• Box squat: 5 x 6-8, 185 lbs

Superset:

• EZ bar goodmorning: 5 x 8-10, 40 lbs
• Reverse hyperextensions 5 x 8-10, 25 lbs

Superset:

• Cable pull throughs: 5 x 8-10, 40 lbs
• Seated leg curl 5 x 8-10, 

Superset:

• Kettlebell overhead lunges: 5 x 8-10, 8 kg
• kettlebell swings: 5 x 8-10, 12 kg

Week Four For Bench Press Program

1.07.19

Warm up:

• Triceps extension machine: 4 x 25, 30 lbs
• Chest press machine: 4 x 25, 40 lbs
• DB reverse fly: 4 x 25, 20 lbs

Workout:

• Barbell bench press: 5 x 3 x 75%, 95 lbs

Tri-set:

• DB chest press: 5 x 5, 90 lbs
• Seated lateral raises: 5 x 5, 30 lbs
• plate front raises: 5 x 5, 35 lbs

Tri-set:

• EZ bar close grip chest press: 5 x 5, 60 lbs
• EZ bar curls: 5 x 5, 50 lbs
• Pull ups: 5 x 5

Week Three Leg Day

Day Two 

Warm up:

• Plie squat: 4 x 25, 10 kg
• Kneeling hip stretch: 4 x 15 seconds 
• seated hip adduction: 4 x 25, 40 lbs

Workout:

• Conventional deadlift: 5 x 1 x 80%, 245 lbs
• Barbell back squat: 5 x 1 x 80%, 180 lbs
• Front squats: 5 x 5, 95 lbs (was going for 135 lbs – but was not feeling it today)

Superset:

• Smith machine lunges: 5 x 5, 75 lbs each leg
• Seated calf raises: 5 x 5, 80 lbs 

Tri-set

• DB plie squats: 5 x 5, 16 kg
• Kettlebell single leg deadlift: 5 x 5 , 10 kg
• glute kickback machine: 5 x 5, 30 lbs each leg