Deload Week 8 Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 105 lb
  • 50% of 90% of 1-RM: 130 lb
  • 60% of 90% of 1-RM: 160 lb

 

  • Deficit Deadlifts: 5 x 6, 160 lb
  • Deadlift off blocks: 5 x 6, 225 lb, 185 lb
  • DB stiff legged deadlift: 5 x 6, 90 lb
  • Hyperextenstions: 5 x 6, 45 lb weight plate

Superset:

  • Seated calf raise: 5 x 6, 100 lb
  • smith machine calf raise: 5 x 6, 205 lb

Cardio workout:

Tri-set:

  • Box jumps: 30/45/30 seconds
  • lunge pass through: 10/10/10 reps, 12 kg kettlebell
  • one handed kettlebell swings: 30/45/30 seconds, 12 kg
 
  • Stair climber: 10 minutes, level 7

I did post some videos of the deadlift, deficit deadlift and the deadlift off blocks: Deadlift videos

 

Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Saturday’s workout

A Quickie,

 

  • Sumo deadlift: 3 x 5
  1. 65% of 90% of 1-RM: 135 lb
  2. 75% of 90% of 1-RM: 160 lb
  3. 85% of 90% of the 1-RM: 180 lb, 8 rep max 
  • Bench press: 5 x 5, 100 lb
 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

Yesterday’s workout

  • Barbell bench press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 90 lb, 5 reps
  • 85% of 90% of 1-RM: 105 lb, 3 reps
  • 95% of 90% of 1-RM: 115 lb, 1+  (I did 3 max reps)

 

 
  • Wide Grip pull ups (assistance machine): 5 x 6, 100 lb
  • DB floor press: 5 x 6, 80 lb
  • DB incline press: 5 x 6, 70 lb
  • Lat pulldown (wide grip): 5 x 6, 100 lb

I used the pull up assistance machine because I am not good at wide grip pull ups. I can do one set of 4-5 usually without assistance. 

 

Ab workout:

Superset:

  • medicine ball decline sit ups: 4 x 20, 8 lb
  • plank: 4 x 45 seconds

Cardio workout: 

  • Stair climber: 20 minutes, level 7