Military Press|Cycle One|Day One|Week One|Powerlifting Journey

Road to powerlifting 


I started the day off with the military press. I used 90 percent of my 1RM to decide the rest of the percentages with the 3 sets. The last set was for max reps at that weight. I included some accessory work and abs, then ended the workout with some cardio. 

  • Military press: 3 x 5
  1. 65%1RM: 50 lb
  2. 75% 1RM: 60 lb
  3. 85% 1RM: 65 lb, did 8 max reps
  • Dips: 5 x 15
  • Cable upright row: 5 x 15, 40 lb
  • Seated DB reverse flye: 5 x 15, 20 lb
  • Front to side raises: 5 x 15, 10 lb



  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds


  • Stair stepper: 20 minutes, level 7

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

4 thoughts on “Military Press|Cycle One|Day One|Week One|Powerlifting Journey

    1. Hey Jake:)
      Thank you for stopping by! I am so happy a powerlifter found my blog, we should keep in touch because I believe it would be fun to share information and lifting ,, etc 🙂

      Liked by 1 person

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