WonderWoman & Fit

Powerlifting Deload Week|Squatastic!

Barbell back squat: 3 x 5 40% of 90% of 1-RM: 75 lb 50% of 90% of 1-RM: 90 lb 60% of 90% of 1-RM: 110 lb barbell front squat: 5 x 8, 50 lb Box squats: 5 x 8, 70 lb Walking EZ bar lunges: 5 x 8, 30 lb DB bulgarianContinue reading “Powerlifting Deload Week|Squatastic!”

Powerlifting Deload|Week Four|Day 3

Deload .. Day Three Barbell bench press: 3 x 5 40% of 90% of 1-RM: 45 lb 50% of 90% of 1-RM: 60 lb 60% of 90% of 1-RM: 70 lb lat pull down: 5 x 8, 80 lb DB chest press (on the floor): 5 x 8, 50 lb Barbell bentover rows: 5Continue reading “Powerlifting Deload|Week Four|Day 3”

What’s in my Gym Bag?

Let’s keep this fun and light for today’s sake. It is Tuesday and nobody should have to read a long paragraph today — but tomorrow I will have 5 long paragraphs for you to read … Just kidding! LOL (or am I)? As a regular gym-goer (who attends the gym at least 5 timesContinue reading “What’s in my Gym Bag?”

Powerlifting Deload|Week Four|Day Two

Conventional deadlift: 3 x 5 40% of 90% of 1-RM: 100 lb 50% of 90% of 1-RM: 125 lb 60% of 90% of 1-RM: 150 lb Smith machine calf raises: 5 x 8, 165 lb Smith machine rack pulls: 5 x 8, 205 lb DB romanian deadlift: 5 x 8, 50 lb OneContinue reading “Powerlifting Deload|Week Four|Day Two”

Monday|Deload Week 4|Day One

I will just mention that DELOAD week means lesser weights — so my deload week will be with my core lifts and assistance exercises as well; normally it will be around 40-60 percent of my 1-RM. Standing barbell shoulder press: 3 x 5 40% of 90% of 1-RM: 30 lb 50% ofContinue reading “Monday|Deload Week 4|Day One”