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
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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

Short routine

Compound lifts

Warm up:

  • seated leg curl: 4 x 25, 20 lbs
  • butt lifts: 4 x 25
  • front box step ups: 4 x 25

Workout:

  • Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs 
  • Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs

Thick Tuesday — leg day

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Box step ups: 4 x 25
  • Kettlebell swings: 4 x 25, 8kg
Workout:
  • Sumo deadlift: 4 x 6-8 (60%) 175 lbs
  • sumo deadlift: 3 x 6-8 (65%) 190 lbs
  • Barbell back squat: 4 x 6-8 (60%) 135 lbs
  • Barbell back squat: 3 x 6-8 (65%) 145 lbs
Superset:
  • Barbell overhead squat: 5 x 8-10, 75 lbs
  • Lateral band walks: 5 x whole track, red band
Superset:
  • DB plie squats: 5 x 8-10, 50 lbs
  • Ketttlebell goblet squats: 5 x 8-10., 16 kg

Legs

Legs

Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Hip adduction: 4 x 25, 40 lbs
  • Ab coaster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs
  • Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x 160 lbs
  • Power cleans: 6 x 3, 100 lbs

Tri-set:

  • Smith machine sissy squats: 4 x 8-10, 75 lbs
  • EZ bar walking lunges: 4 x 8-10, 40 lbs
  • Walking kettlebell toe touches: 4 x 8-10, 12 lbs

Pre-workout can’t touch this

When your tired, you’re tired

Today I was exhausted, beyond exhausted, I mean I should be, I work third shift and then come straight to the gym and during the day get maybe 4-5 hours of sleep and sometimes I work both jobs, personal training during the day and at night the second job. It can be a lot on my shoulders and very exhausting and yet I still manage to make it to the gym each morning — but even after making it, sometimes it isn’t enough to get my energy levels higher, I just try, try, try until I realize I need to go home and get some sleep. Trying is better than nothing, but trying barely meets expectations if at all. Yet, I made today a short workout — very short workout in hopes it would make working out today easier but not so much because I still barely finished and the only way I finished was crossing off one workout and doing one less set of two workouts. Blah, what gives? I need to prioritize my sleep schedule and do a better job with taking care of my body overall. 

If this has ever been your struggle, then you know exactly how I feel. 

Warm up:

  • resistance band abduction: 4 x 25, red band
  • resistance band clamshell: 4 x 25, red band
  • foam roller — quads and hammies

Workout:

  • Sumo deadlift: 3 x 260 lbs, 2 x 270 lbs
  • Barbell back squat: 3 x 200 lbs, 2 x 210 lbs
  • Power cleans: 6 x 5 
  • barbell box squats: 6 x 3-5, 205 lbs

My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles!