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
- Side to side shuffle: 30 seconds/45 seconds/1 minute
- Jump rope: 30 seconds/45 seconds/1 minute
- box jumps: 30 seconds/45 seconds/1 minute
- kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg
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 🙂
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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.
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Great Job!!
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Thank you 🙂
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Good lifts! Front squats and sumo deadlifts have help me bust through the occasional back squat plateau.
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Yes, both are awesome exercises 🙂 Hopefully I will get back to implementing front squats more because I want to keep them around , lol
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Sometimes it’s hard to juggle it all.
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Oh yeah you are telling me, it can be a lot to maintain… slowing down helps .lol
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Since you obviously like to nerd out about this stuff as much as I do, if you get a chance try the Power Snatch to Overhead Squat. I’m trying a little experiment where it’s the only exercise I’m doing until I can’t progress it anymore. It’s a real butt-kicker.
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Power snatch to overhead squat? really? damn, that is an advanced movement. I commend you, how much do you lift with it right now? I might have to have some practice runs with it using the body bar before I use a barbell so I don’t hurt myself ! haha 🙂
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Oh you would want to start light. My max is 30% of my deadlift. But I’m working lighter than that just to get comfortable with it. Yes, don’t hurt yourself!
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Okay! that makes sense, you should post a video or something of you doing it sometime 🙂 Mine might be even lighter than that! lmao probably the bar.
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Heh I might at some point. Between work and 2 small kids I don’t get a lot of free time.
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