Stiff-legged Deadlifts (Exercise How To)

For my deadlifters out there, this will be another one of those exercises you might enjoy, although I have met some that don’t enjoy this variation, but I, for one like it. If you are looking for way to strengthen those hammies, this is an exercise for you! don’t give up on yourself if you can’t lift heaver weight, no need for it, you could go reckless and rep it out with lower weights and still feel the aftermath of a good leg day workout. 

 

How to perform it:

 
  1. Grasp the barbell using an overhead grip
  2. Stand with torso straight and legs spaced shoulder width apart, knees slightly bent (starting position)  you may also use a narrower stance
  3. keep the knees stationary while lowering the barbell over the top of your feet by bending at the waist & keeping your back straight (continue to move forward until you feel a stretch in your hamstrings while inhaling)
  4. Bring your torso up straight again by extending the hips until you are back at the starting position (exhale while doing so)
  5. repeat for the recommended amount of repetitions. 

What muscles are being worked:

  • Hamstrings
  • back muscles (lower back)
  • glutes

Caution: This exercise is not recommended to those that have back conditions or injuries. Be sure to speak to your medical doctor before performing this exercise. 

 

Fitness WonderWoman,

Shay-lon xo

 

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Oct. 17th Workout

Workout:

(Ascending & Descending pyramid) barbell back squat:

 
  •  1 x15, 75 lb
  •  1 x 10, 85 lb
  •  1 x 5, 100 lb
  •  1 x 1, 135 lb
  •  1 x 1, 135 lb
  •  1 x 5, 100 lb
  •  1 x 10, 85 lb
  •  1 x 15, 75 lb

Tri-set superset:

  • Front squat: 4 x 2-5, 100 lb
  • Goodmorning: 4 x 10, 40 lb
  • DB goblet squat: 40 lb

Superset:

  • Romanian barbell deadlift: 4 x 2-5, 225 lb
  • Alternate EZ bar lunges: 4 x 2-5, 60 lb

Superset:

  • Overhead squat: 4 x 2-5, 45 lb barbell
  • Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb

HIIT: (5 rounds)

  1. plank leg raises: 15 seconds
  2. plank jacks: 15 seconds
  3. plank arm raises: 15 seconds
  4. plank jump ins: 15 seconds

and 1 minute rest between rounds.

 

At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!

 

Fitness WonderWoman,

Shay-lon xo

A New Bench Press PR!

https://www.youtube.com/watch?v=FkTstBySGFE&t=1s

I hit 105 lb the other day 🙂

 

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

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Fitness WonderWoman,

Shay-lon xo

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 

Tuesday, Oct. 10th – Workout

Shoulders. Biceps. Cardio.

Workout:

Superset:

 
  • Push press: 3 x 8-10, 65 lb
  • Barbell curl: 3 x 10, 50 lb

Superset:

  • Standing palm-in DB press: 3 x 10, 50 lb
  • DB curls: 3 x 10, 40 lb

Superset:

  • Standing DB straight arm front delt raise above head: 3 x 10, 20 lb
  • Hammer curls: 3 x 10, 40 lb

Superset

  • DB rear delt row: 3 x 10, 40 lb
  • EZ -bar curls: 3 x 10, 40 lb

Superset:

  • DB raise: 3 x 10, 40 lb
  • Cable curls: 3 x 10, 40 lb

Cardio:

  1. Sprints: 30 seconds
  2. sprints: 45 seconds
  3. sprints: 1 minute

HIIT: ( 3 rounds)

  1. elbow plank: 20 second (10 sec rest)
  2. elbow plank: 10 seconds (10 sec rest)
  3. elbow plank: 10 seconds (10 sec rest)
  4. elbow plank: 20 seconds (60 sec rest)

Fitness WonderWoman,

Shay-lon xo

 

Kettlebell Single Leg Deadlifts

https://www.youtube.com/watch?v=z78pTOcbrgo

 

Wednesday, Oct. 4th Workout

Back, Abs & Glutes

Workout:

Superset:

 
  • Hyperextension (back extension): 4 x 8-10, 25 lb & 45 lb plates
  • Glutes bridge: 3 x 8-10
  • Ankle touches: 4 x 20

Superset:

  • Kneeling barbell squat: 4 x 8-10, 115 lb
  • one arm DB row: 3 x 8-10, 35 lb
  • Toe touches: 4 x 20

Superset:

  • One legged cable kickback: 3 x 8-10, 30 lb
  • Plate row: 4 x 8-10, 35 lb
  • plank: 4 x 30 seconds
 
  • Wide grip pull up: 4 x 8

HIIT Training (5 rounds)

  1. Jump rope: 30 seconds
  2. Jumping jacks: 30 seconds

Fitness WonderWoman,

Shay-lon xo

Add Some Pyramid training to your workout

Some of you might have noticed that I do some pyramid training in my workouts, and if you don’t know what that consist of then you probably want to know so you can implement it in your workouts. Now pyramid training can be done with beginners and advanced athletes alike, it isn’t complex and can make your workout a little lengthy at times but well worth it. I like describe pyramid as a way of increasing the weight as you go along – usually by 10 lb maybe 5 for beginners depending on your fitness level & more advanced athletes, sometimes 15 to 20 pound increases – but it has to make sense because you have to be able to do the number of reps associated with the weight. 

 

Typically my pyramid training is doing 1 set of whatever amount of reps for a specific amount of weight & each time adding more weight until you get to the end result. For example:

 

Bench press – let’s say I want to do 4 sets of this. My way of implementing the pyramid training would be to do:

1 x 10 = 100 lb

1 x 8 = 110 lb

1 x 6 = 120 lb

1 x 3-4 = 130 lb

 

I would start at the top and do lighter weights and as we work ourselves down to less reps, we add more weight each time. Now starting weight and ending weight will be up to you, because everyone is different, you should pick a number that you are comfortable with doing with the specific amount of reps. 

 

Another type of pyramid training is: descending pyramid training, which would be starting at a heavier load , and ending with the lighter load

. For example:

 

1 x 5 = 400

1 x 8= 350

1 x 10 = 300

1 x 12= 250

 

You start with less reps and more weight and work your way down to less weight and more reps. 

 

Another example of pyramid training would be: 

1 x 15 = 200 

2 x 10= 210

3 x 8 = 220

4 x 5 = 230

 

basically again you will start off with lower weights with 1 set but AFTER THAT, you end up having to do 2 sets or 3 sets or 4.. etc each set going higher in weight and less reps. 

 

This all seems confusing at first glance but keep it simple, no need to make it all technical and start with something easy until you get the hang of it.  Of course there are pros and cons of using this type of training like any other training, so let’s go over those. 

 

Pros:

 
  • Will include warm up sets 
  • good for those seeking strength gains
  • Includes a lot of volume

Cons:

  • Your warm up set can be taken to muscle failure quickly & you don’t want that early one because it will cause muscle fatigue which makes it more difficult to continue through the pyramid.
  • The last set might be the only set going to muscle failure and that might not be enough because in order to see growth you have to add more stress and reach muscle failure. 
  • This type of training in ascending order may not give you the maximal muscle size you are looking for

Hopefully this tidbit of information makes you more confident in your capabilities and gives you a reason to add some pyramid training to your workout! 

 

If you appreciate the information, be sure to like, comment, share and follow!

 

Fitness Wonder Woman,

Shay-lon xo

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo