Author Archives: WonderWoman & Fit

Wednesday May 9th — bench press (heavy load)

Warm up: EZ bar bentover rows: 4 x 25, 20 lbs One handed overhead triceps extension: 4 x 25, 5 lbs  chin ups (assisted): 4 x 25, 150 lbs  Workout: Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs         — BarbellContinue reading “Wednesday May 9th — bench press (heavy load)”

Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:   EZ-Bar goodmorning 4 x 25, 20 lbs lying leg curl: 4 x 25 EZ Bar hip thruster: 4 x 25, 20 lbs Workout: Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)          — Deficit deadlift: 5 x 3-6, 180 lbs Barbell back squat (low bar, wide stance): 9Continue reading “Tuesday May 8th — Squats & Conventional deadlifts (speed)”

Monday May 7th — Bench day (speed training)

Warm up:   Straight arm pulldown: 4 x 25, 30 lbs DB upright row: 4 x 25, 10 lbs Triceps pushdown: 4 x 25, 30 lbs Workout: Barbell bench press: 9 x 3-6, 80 lbs off the floor (60%1RM)            — Barbell bench press: 5 x 3-6 (wide) 80 lbs  Continue reading “Monday May 7th — Bench day (speed training)”

BeGreatGuys Post #4 — Being Average is Okay

Nowadays, people are striving to be the “best”, the best at sports, work, parenting, school, etc. It seems people steer themselves in the direction of competition in order to come out first, to be granted a reward, to be applauded, and to be remembered as someone with importance. In my opinion, the best thing to doContinue reading “BeGreatGuys Post #4 — Being Average is Okay”