Monday|Powerlifting|Week Three

Road To Powerlifting

Being that I am on week three now of this powerlifting stuff, I have to admit that I love it, I really, really love it. While it is NOT my own program, I think I will stick with this one until it stops offering me results.. or until I get bored enough to stop. Hopefully by the end of next week, I will be able to show you some results & improvements in my numbers. 

 
 
  • Standing Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% 1-RM: 3 x 5, 57 lb ( I used 60 lb)
  • 85% 1-RM: 3 x 3, 65 lb
  • 95% 1-RM: 3 x 1, 72 lb ( I used 70 lb)
  • 95% 1-RM (based off my true 1RM at 100 percent): 80 lb singles ( I did 3 sets)

 

  • Cable Upright row: 5 x 15, 40 lb
  • Front to side lateral raises: 5 x 15, 10 lb
  • Pull ups: 5 x 6

Conditioning and cardio:

  • Sprints: 30 seconds, 100m, 10 times
  • Jump rope: 45 seconds, 5 times
 
  • Upright stationary bike: interval training (20 minutes total)
  1. Rpm 80-90, level 8, 2 minutes
  2. Level 20, rpm 30+, 5 minutes
 

 

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Week Two|Day Two|Powerlifting

Road To Powerlifting

  • Romanian Deadlift: 3 x 3

 

  • 70% 1-RM: 176.4 lb
  • 80% 1-RM: 201.6 lb
  • 90% 1-RM: 226.8 lb, for 3 max reps

 

  • Sumo Deadlift: 3 x 5
  1. 65% 1-RM: 131.6 lb
  2. 75% 1-RM: 151.8 lb
  3. 85% 1-RM: 172.1 lb, 5 max reps
  • EZ bar goodmornings: 5 x 15, 40 lb
  • Single leg kettlebell deadlifts: 5 x 12, each leg, 10 kg
  • Leg curls: 5 x 12, 60 lb

Last minute cardio session:

  • Manmakers: 4 rounds, 15 reps, 12.5 lb dumbbells
  • jump rope: 4 rounds, 45 seconds
 
 

 

Week One|Day 4|Powerlifting|Cycle One

Road to powerlifting

  • Barbell back squat: 3 x 5

  • 65% 1-RM: 117 lb
  • 75% 1-RM: 135 lb
  • 85% 1-RM: 153 lb , 5 rep max

  • Leg press: 5 x 15, 180 lb
  • Box squats: 5 x 15, 75 lb
  • Leg extensions: 5 x 15, 60 lb
  • Walking EZ-Bar lunges: 5 x 15, 30 lb

Cardio workout:

  • Side to side shuffle: 30 seconds/45 seconds/1 minute
  • Jump rope: 30 seconds/45 seconds/1 minute

A total of 4 times. 

  • box jumps: 30 seconds/45 seconds/1 minute
  • kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg

A total of 4 times

Overall, my goal was trying to make it to a 8 rep max with the 153 lb but just couldn’t pull it off Saturday but that’s okay because I hit 5 reps 🙂 My 1-RM percents were based of my 90 percent 1RM 🙂

 

Wednesday|Powerlifting|Cycle One|Deadlifts

  • Romanian Deadlift: 3 x 5
  1. 65% 1RM: 164 lb
  2. 75% 1RM: 190 lb
  3. 85% 1RM: 215 lb, for 6 max reps
  • EZ bar goodmornings: 5 x 12, 60 lb and 40 lb
  • Barbell glute bridges: 5 x 12, 115 lb
  • Hyperextension: 5 x 12, 25 lb
  • Leg curls: 5 x 12, 60 lb

Weigh in: 154.4 lb 

 

90% of my 1RM= 252 lb & this is what number I used to configure the above percentages and weights. 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb 

 
 

Week 8|Day Two|Workout

Workout:

Superset:

 
  • Barbell back squat: 3 x 8, 145 lb
  • Goodmorning: 3 x 8-10, 40 lb

Superset:

  • Barbell Romanian deadlift: 3 x 8, 195 lb
  • Stand calf raise: 3 x 8, 125 lb

Tri-set

  • DB lunge: 3 x 8, 60 lb
  • Barbell curl: 3 x 8, 60 lb
  • overhead triceps extension: 3 x 8, 30 lb
 
  • Seated Russian twist: 3 x 20, 45 lb

Cardio: 5X

  1. Body bar squats: 20/30/45 seconds, 3 lb
  2. one handed kettlebell swings: 20/30/45 seconds, 10 kg

Week Seven|Thursday|Workout

Workout:

Superset:

  • Barbell bench press: 3 x 12, 75 lb
  • DB shrugs: 3 x 15-20, 70 lb

Superset:

  • Incline DB bench press: 3 x 12, 10, 8. 70 lb
  • DB front raises: 3 x 15-20, 10 lb

Superset:

  • Close grip pull up: 3 x to failure
  • resistance band bentover row: 3 x 15-20, blue

Superset:

  • Cable low row: 3 x 12, 130 lb
  • Barbell upright row: 3 x 12, 45 lb

Superset:

  • Military press: 3 x 12, 45 lb
  • resistance band reverse flyes: 3 x 15-20, blue
 
  • Floor crunches: 3 x 20

Cardio:

  • Stair stepper: 10 min, level 7