Today’s workout —

Warm up:

 
  • Cable overhead triceps extension: 4 x 25
  • EZ bar bicep curls: 4 x 25, 30 lbs
  • Bentover DB reverse flyes: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 5 x 2-3, 115 lbs (95% 1RM) 

Tri-set:

  • DB floor press: 6 x 12-15, 40 lbs
  • DB upright row: 6 x 12-15, 20 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB palms in bentover row: 6 x 12-15, 40 lbs
  • Cable reverse grip triceps extension: 6 x 12-15, 50 lbs
  • DB curls: 6 x 12-15, 40 lbs

Tri-sets:

  • Cable bicep curls: 6 x 12-15, 30 lbs
  • Cable upright row: 6 x 12-15, 20 lbs
  • Triceps Dips: 6 x 12-15
 
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May 15th Sumos & Squats

Speed and explosiveness

 

Warm Up:

 
  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25

Workout:

  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs

Tri-set:

  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15

Tri-set:

  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg
 

Wednesday May 9th — bench press (heavy load)

Warm up:

  • EZ bar bentover rows: 4 x 25, 20 lbs
  • One handed overhead triceps extension: 4 x 25, 5 lbs 
  • chin ups (assisted): 4 x 25, 150 lbs 

Workout:

  • Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs

        — Barbell bench press: 3 x 1-2 (95%+), 3 x 115 lbs, 3 x 120 lbs

Tri-set:

  • Reverse grip triceps pushdown: 6 x 12-15, 60 lbs
  • V-bar pulldown: 6 x 12-15, 60 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB chest press: 6 x 12-15, 2 x 60 lbs, 4 x 50 lbs 
  • Bench dips: 6 x 12-15 
  • Plate front raises: 6 x 12-15, 10 lbs

Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:

 
  • EZ-Bar goodmorning 4 x 25, 20 lbs
  • lying leg curl: 4 x 25
  • EZ Bar hip thruster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)

         — Deficit deadlift: 5 x 3-6, 180 lbs

  • Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs

        — Barbell back squat (high bar narrow stance): 5 x 3-6, 120 lbs

Tri-set:

  • EZ bar jump squats: 5 x 10-15, 40 lbs 
  • kettlebell snatch: 5 x 10-15, 8 kg
  • Resistance band lateral leg raises: 5 x 10-15, red band

Tri-set:

  • DB cleans: 5 x 10-15, 30 lbs
  • Cable kickback: 5 x 10-15, 10 lbs each leg
  • Lateral lying leg raises: 5 x 10-15 

Also be sure to check out my video of me demonstrating jump squats: EZ Bar jump squats

 

Heavy squats & deadlifts

Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.

 

Warm Up:

 
  1. Side lunges: 4 x 25
  2. EZ Bar butt-lifts: 4 x 25, 20 lbs
  3. Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs

       – sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs

       – Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs 

  • Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs

        – Barbell back squat: 2 x 1 (95%+ 1RM) 190 lbs, 200 lbs

 

HIIT Training: 5 rounds circuit

  1. High knees: 20 seconds
  2. squats: 20 seconds, 12 lbs body bar
  3. burpees: 20 seconds

Check out my workout: Core lifts

Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)