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Heavy squats & deadlifts
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…
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Good & bad news
Good & bad news
Barbell shoulder press: 3 x 5, 3, 1
75% of 90% of 1-RM: 60 lb, 3 x 5
85% of 90% of 1-RM: 70 lb, 3 x 3
95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+
This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.
Barbell bench press: 5 x 5, 105 lb, 100 lb
My bench did not go over…
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Powerlifting Cycle 2... New beginnings
Powerlifting Cycle 2… New beginnings
This week starts a new cycle for my powerlifting program. I have another 4 weeks, BUT this week I add 5 lb to my upper body lifts (1RM) and 10 lb to my lower body lifts (1RM) so, this means the numbers will be slightly higher, compared to last week 🙂 Another thing that is changing is I am doing heavier lifting to start this week off, instead of moderate lifting in the beginning of the week so…
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Powerlifting Deload Week|Squatastic!
Barbell back squat: 3 x 5
40% of 90% of 1-RM: 75 lb
50% of 90% of 1-RM: 90 lb
60% of 90% of 1-RM: 110 lb
barbell front squat: 5 x 8, 50 lb
Box squats: 5 x 8, 70 lb
Walking EZ bar lunges: 5 x 8, 30 lb
DB bulgarian squat: 5 x 8, 40 lb
Sumo DB squat: 5 x 8, 20 lb
Cardio:
EZ bar step up: 30 seconds, 45 seconds & 60 seconds, 30 lb
Barbell overhead squat: 8 reps, 8 reps, 8 reps, 45 lb
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Rewind to Tuesday's lifts
Rewind to Tuesday’s lifts
Conventional deadlift:
75% of 90% of 1-RM: 3 x 5, 190 lb
85% of 90% of 1-RM: 3 x 3. 215 lb
95% of 90% of 1-RM: 3 x 1, 240 lb
95% of true 1-RM: 3 x 1, 265 lb
EZ bar goodmorning: 5 x 5, 70 lb
Barbell glute bridges: 5 x 12, 95 lb
Smith machine glute kickback: 3 x 12, each leg, 45 lb
leg press calf raise: 5 x 12, 298 lb
when it got to my 265 lb lift, that is when things started to feel harder,…
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