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 bulgarian squat: 5 x 8, 40 lb
  • Sumo DB squat: 5 x 8, 20 lb

Cardio:

  1. EZ bar step up: 30 seconds, 45 seconds & 60 seconds, 30 lb
  2. Barbell overhead squat: 8 reps, 8 reps, 8 reps, 45 lb
 

 

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: 5 x 8, 65 lb
  • Cable crossover: 5 x 8, 40 lb

Ab workout:

  • Decline medicine ball sit ups: 4 x 20, 6 lb
  • plank: 4 x 30 seconds

Cardio workout:

  • Sprints (6x): 30 seconds
  • stair stepper: 20 minutes, level 7
  • jump rope (6x): 30 seconds

 

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 times a week), I have to have my gym essentials– it is VERY important to me because hey, the gym is like my second home. Literally. 

 

Sometimes I find myself carrying a heavy gym bag and other times, I get lucky and it is light as a feather, but regardless, I ALWAYS have my gym bag with me when heading to the gym. What else?

 
 
  1. Deodorant –— because even though I apply it to my armpits before heading to the gym, I bring it just in case I need to reapply it after a shower, or if I happen to need to reapply it during a workout — I prefer to NOT spell like B/O if possible.
  2. lotion—— mainly because I don’t want to have ashy skin. I know we are there to workout, but I like to look decent. 
  3. Ipod-— because music if life and I need it to function at the gym for long periods of time. Our gym plays music but sometimes I’d rather to listen to my own playlist
  4. Headphones—– to keep people from wanting to strike up conversation with me because when I am at the gym, I am ALL about my focus and zone. I talk to people of course but very rarely and that is if I choose to talk to them first.. save the small talk for after the workout is my motto ALSO, because I like carrying extra pair of headphones in case mine break or lose them
  5. Deep Blue Rub Lotion — I bring this because it helps with sore muscles and cramping..so if I have soreness, I can rub some of this on before or after the workout and it works wonders.
  6. Ibuprofen-— I like to bring this over the counter medication just in case it is THAT TIME OF MONTH for us ladies or just as back up for any pain. 
  7. My written workout/workouts-— I bring this because I always have my workout for the day planned out ahead of time and record everything via pencil/paper. 
  8. extra clothes— If I want to change afterwards or maybe I am wearing shorts during the workout but post workout want to wear pants because it is cold outside, etc. I bring hoodies and jackets as well for the same reasons
  9. extra pair of shoes—I don’t wear my shoes for the gym outside, so I will pack my gym shoes and wear my everyday shoes
  10. socks— if my socks get sweaty or if I want to change into long socks for deadlifts, I don’t always pack socks but sometimes it is necessary 
  11. shaker cup—- I bring my shaker cup for drinking purposes obviously
  12. protein powder — I don’t always bring protein powder, it just depends if I have any on hand
  13. hat— I don’t always pack a hat but sometimes it is nice to have depending on the weather and if I did my hair or not.
  14. Cellphone — I carry this on me at all times in case of emergencies, etc & to tape my videos during my workouts
  15. Wallet— sometimes I like to buy things at the gym, so my wallet comes with me everywhere I go as well

I typically don’t take showers after my workout at the gym, I always go home to have my shower so I don’t have a reason to bring towels, wash cloths, tooth brush, etc.. with me.. 

 

So as you can see, I like to be fully prepared before heading to the gym. What do you carry in your gym back? 

 

Shay-lon 

P.S my gym supplies bands, belts, wraps, etc so those are things I don’t have to bring along unless I want to bring my own 🙂 

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
  • One legged kettlebell deadlift: 5 x 8 each leg, 10kg
  • barbell stiff-legged deadlift: 5 x 8, 135 lb

 

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% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 45 lb

 

I had to use the EZ bar for the first two because the barbell weights 45 lb

 
  • Clean & Press: 5 x 8, 6, 3, 100 lb
  • Standing DB straight arm front delt raise above head: 5 x 8, 20 lb
  • Arnold DB press: 5 x 8, 40 lb

Cardio

Four rounds of:

  1. Jumping jacks: 60 reps
  2. burpees: 20 reps

Monday marks a HUGE accomplishment for me. I performed a clean press for the first time and was able to do 100 lb, I have never push pressed 100 lb before, let alone doing it with the clean at the same time. I did take a video of me performing 4 reps: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en (scroll down the IG a few and you will see the video) I feel really good about it and hopefully my weights will continue to increase along with my strength.