Powerlifting — and beyond

Sumo’s and cleans

Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts. 

  • Sumo Deadlifts: 3 x 5


  • 40% of 90% of 1-RM: 80 lb
  • 50% of 90% of 1-RM: 100 lb
  • 60$% of 90% of 1-RM: 120 lb


  • Power clean: 5 x 1-6, 100 lb (6/6/6/4/3)
  •                       3 x 3, 110 lb
  •                       1 x 1, 135 lb
  • Power clean to push press: 5 x 1-6, 105 lb, 110 lb
  • DB alternating curls: 4 x 6, 60 lb
  • Bench dips: 4 x 12
  • Cable curls: 4 x 6, 80 lb
  • Cable triceps extension: 4 x 6, 80 lb
  • Glute bridge: 4 x 12
  • DB goblet squat: 4 x 6, 45 lb

Cardio workout:

  • Stationary bike: 20 minutes, level 20, rpms- 30+ 

Good news, I got new PR’s in both the power clean and




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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