Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb
 
 

 

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.

2 thoughts on “Week Nine- Day Two Redo w/mistakes

    1. I wanted to do the USPA federation, but might sign up for both federations 🙂 I figured I would save the USPL meet for when my numbers were higher..

      Like

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