Week Three Leg Day

Day Two  Warm up: Plie squat: 4 x 25, 10 kg Kneeling hip stretch: 4 x 15 seconds  seated hip adduction: 4 x 25, 40 lbs Workout: Conventional deadlift: 5 x 1 x 80%, 245 lbs Barbell back squat: 5 x 1 x 80%, 180 lbs Front squats: 5 x 5, 95 lbs (was goingContinue reading “Week Three Leg Day”

Bench press Week Three

Day Two Warm up: Cable rope face pull: 4 x 25, 50 lbs Cable triceps pressdown: 4 x 25, 50 lbs Lat pulldown: 4 x 25, 30 lbs Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Tri-set: DB floor press: 5 x 5, 70 lbs DB upright row: 5 x 5, 40Continue reading “Bench press Week Three”

Legs Week Three

Week Three. Day One Warm up: Hip circles: 4 x 25 Kneeling hip stretch: 4 x 15 seconds each side plank hold: 4 x 15 seconds   Workout: Sumo deadlift: 5 x 1 x 80%, 230 lbs Barbell back squat: 5 x 1 x 80%, 180 lbs Power cleans: 5 x 3, 100 lbs Superset:Continue reading “Legs Week Three”

Tuesday, Christmas Day Workout

Week Two—Day One Warm up: Body bar butt lifts: 4 x 25 body bar goodmorning: 4 x 25 Body bar hip thrusters: 4 x 25 Workout: Sumo deadlift: 5 x 3 x 75%, 215 lbs Barbell back squat: 5 x 3 x 75%, 170 lbs Superset: Single leg seated extensions: 5 x 8 each leg,Continue reading “Tuesday, Christmas Day Workout”

New Squat & Deadlift Program

Week One — Day One Warm up: Band hip bridges: 4 x 25, red  band clamshell: 4 x 25, red seated leg curl: 4 x 25, 20 lbs Workout: Conventional deadlift: 5 x 5 x 70%, 215 lbs Barbell back squat: 5 x 5 x 70%, 155 lbs Superset: Barbell stiff legged deadlift: 5 xContinue reading “New Squat & Deadlift Program”