Deadlifts — Tuesday– Cycle 2

Road To powerlifting

  • Conventional Deadlifts: 3 x 3

 

  • 70% of 90% of 1-RM: 180 lb
  • 80% of 90% of 1-RM: 210 lb
  • 90% of 90% of 1-RM: 235 lb, 5 max reps

 

  • Goodmorning: 5 x 15, 50 lb
  • Stiff legged DB deadlifts: 5 x 15, 60 lb
  • One arm kettlebell swing: 5 x 15, 12kg
  • Front Box jumps: 5 x 15

I had to had to add 10 lb to my 1RM total and then figure out the new 90% of it, so if you are comparing last week with this week (week two of last week) then you will notice a difference int the numbers, obviously with the increase, I am lifting higher weights. For those of you who are interested in seeing me lift these weights from today, check out my IG —— > FitnessWonderWoman

 

 

Powerlifting Cycle 2… New beginnings

This week starts a new cycle for my powerlifting program. I have another 4 weeks, BUT this week I add 5 lb to my upper body lifts (1RM) and 10 lb to my lower body lifts (1RM) so, this means the numbers will be slightly higher, compared to last week 🙂 Another thing that is changing is I am doing heavier lifting to start this week off, instead of moderate lifting in the beginning of the week so that I don’t have two weeks next to one another and it allows better recovery for my muscles. The core lifts will be the same types, but just different numbers, so if you want to see the improvements — either track back to my older workouts from the last 4 weeks, or follow me on IG —- > https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en so that you can better keep up with my progress (I will follow back)

 

Week 5.. Day One. 

 
  • Barbell shoulder press: 3 x 3

 

  • 70% of my 90% of 1-RM: 55 lb
  • 80% of my 90% of 1-RM: 65 lb
  • 90% of my 90% of 1-RM: 70 lb, 9 max reps

 

  • DB upright row: 5 x 15, 40 lb
  • DB shoulder press: 5 x 15, 40 lb
  • Face pulls: 5 x 15, 60 lb
  • Cable rear delt: 5 x 15, 30 lb

Ab Workout:

  • Seated Russian Twist: 4 x 20, 45 lb plate
  • medicine ball decline sit ups: 4 x 20, 6 lb

Cardio workout:

  • Stair climber: 20 minutes, level 7

So basically, if you go back to previous post to cycle one for week 2, I did 70 lb for 8 reps, today I beat that with 9 reps; that’s some improvement. Hopefully tomorrow will show some good improvements as well for the next core lift. 

 

P.S my new max 1RM would be 90 lb instead of 85 lb, because I added 5 lb to it. 

 

Sumo Saturday—

Short & Sweet

Not gonna lie.. Saturday’s workout I on purpose, made it shorter than any other workout, because I was just wanting to get home at a decent time and “hopefully” study and get to bed at a rather decent time after dinner, but you know me.. —- that never did happen. I got the workout in quick and efficiently but after that.. yeah.. no.. was up late and NOT studying. I need to study.. like someone needs to make her priorities about studying and less about Netflix. LOL I didn’t even fill out my life line aka planner for the week, and that is a no-no for me, so .. yes, if that tells you anything about my weekend.

 

None the less, I got a workout it. 

 
 
  • Sumo deadlift: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 3 x 5, 150 lb
  • 85% of 90% of 1-RM: 3 x 3, 170 lb
  • 95% of 90% of 1-RM: 3 x 1, 190 lb, 6 max reps

 

  • Stationary bike: 20 minutes, level 8
 

 

Wall Ball Squat| CrossFit It Out

Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me,  I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL 

For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂 

but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL 

 

So besides that, how does one do a proper wall ball squat? 

 
 
  1. Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately) 
  2. Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
  3. Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
  4. Catch the ball and return to the starting position. 

What muscles am I working?

  • Quads
  • glutes
  • calves
  • hamstrings
  • abs
  • lower back
  • chest
  • front deltoids
  • rear deltoids
  • biceps
  • triceps

Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.

 

Leave your experience in the comments!

 

Shay-lon

The Entertainer Blogger Award

It has been a while since I have been nominated for an award, which isn’t a bad thing— but it does make me feel good that bloggers still recognize my blog and feel as though it is good enough for an award. Thanks to fellow blogger Chrissy  I was nominated for “The entertainer blogger Award” — Thank you Chrissy for nominating me; I have only been following her for a short period of time, but check out her blog because she has nifty topics. 

This is my FIRST time being nominated for this award, so I am going to have some fun with it! 

The Rules:

  • Thank the person who nominated you (add link to their blog)
  • Add the rules, so others can follow
  • Nominate a handful of entertaining bloggers
  • Display the photo also in your blog

My Answers:

  1. Why did you start blogging in the first place? I started blogging during college, well towards the end of my last year of college because my professor — he and I had discussed ways to get information out with fitness/health and he knew it was my passion to be a personal trainer and work in the fitness industry (make it my life long career) and one of his projects for his students at the time was to create a blog about whatever they wanted. I was not in his class during this project, but when he made mention of the project to me, I decided I wanted to give it go myself and to make something of it… and here I am 2 years later still blogging about my passion 😀 
  2. What is your favorite book? It honestly has been awhile since I have sat down to a good book, almost a year to be exact. While I used to read plenty growing up, I kind of made less time for it as I got older. In recent years, I read two Stephen King books, one of them I did happen to like more so than the other; “Black House”. I realize it is an older book, but I did enjoy it. I wish I could remember books from school that I enjoyed, but don’t have them mentally prepared in the mind. 
  3. What do you really dislike? I have to agree with Chrissy’s response to this question https://simplychrissyblog.com/2018/01/24/blog-66-the-entertainer-blogger-award/comment-page-1/#comment-200 but I also, would say I dislike people who tend to feel superior towards other people;  people who tend to judge critically of others based on their lifestyle choices, sexual orientation, and race. I dislike that when I scroll through IG (instagram) I hardly see WOC (women of color) athletes and people who inspire others within our fitness industry —  when I see the same blonde hair blue-eyes women being sponsored and featured in the same apparel or in the same event — it rubs me the wrong way because we have plenty of WOC who are outstanding athletes and represent positively within the community (including myself) and in my opinion it shows lack of consideration/ not to mention they only sprinkle “small doses” of Hispanic and Asian women as well. I think companies need to open their horizons and really re-evaluate what message they are sending out there to their consumers. I believe as women it is hard enough within the fitness industry at times, but even harder when your own culture or race isn’t as recognized and so .. maybe that is something to think about. As a matter of fact an elite WOC CrossFit athlete: Chuckie Welch posted a comment on her IG Today about this and so did her friend who is not WOC but stood by her side to say the same thing I am posting right now but more in depth.. Follow this link to Chuckie’s IG and read her caption about it.. I think it will definitely open some eyes and possibly even make what I am saying a little easier to understand: https://www.instagram.com/chuckiewelch/?hl=en 
  4. What is your favorite food at the mall? I don’t go to our town mall often enough to eat there (our mall sucks) and to be honest the choice of restaurants is lame.. like maybe one or two places due to a lot of shops closing down because they can’t afford the rent. Most people in my city drive 45 min away to a Toledo, Ohio mall or a hour and some odd minutes away to a mall in Columbus, Ohio 🙂  which I love Columbus! ❤
  5. What is your favorite pastime? I would probably say lately napping, lol I have been more tired than usual and so I have found myself trying to nap often throughout the day BUT once my naps are out of the way, I enjoy watching movies or possibly finding something to do with a friend or two. Just depends on the weather and my mood. 

My Nominees Are:

fatamsimth

raynotbradbury

leslienott

bob@garagegymuk

Tikeetha T

PoojaG

Leave comments below with your answers to the question if you weren’t nominated and be sure to check out each of these blogger’s Blogs! ❤ 

Shay-lon