Week One|Day 4|Powerlifting|Cycle One

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

Cardio workout:

  • Side to side shuffle: 30 seconds/45 seconds/1 minute
  • Jump rope: 30 seconds/45 seconds/1 minute

A total of 4 times.Β 

  • box jumps: 30 seconds/45 seconds/1 minute
  • kettlebell swings: 30 seconds/45 seconds/1 minute, 10 kg

A total of 4 times

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 πŸ™‚ My 1-RM percents were based of my 90 percent 1RM πŸ™‚

 

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 7+ 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.

11 thoughts on “Week One|Day 4|Powerlifting|Cycle One

  1. 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.

    Liked by 1 person

    1. 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 πŸ™‚

      Like

    2. Okay! that makes sense, you should post a video or something of you doing it sometime πŸ™‚ Mine might be even lighter than that! lmao probably the bar.

      Like

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