Tag Archives: dumbbells

Bench and circuits

Today I worked on speed/explosive training with my core lifts — the bench press.    Warm Up:   Lat pulldown (wide): 4 x 25, 50 lbs Assisted pull ups (wide): 4 x 25, 150 lbs Assisted dips: 4 x 25, 150 lbs  Workout Barbell bench press: 9 x 3-6, (70% 1RM) 60 lbs Barbell benchContinue reading “Bench and circuits”

May 10th workout Heavy leg day gains

Warm up: DB goblet squats: 4 x 25, 10 lbs EZ Bar wide stance deadlifts: 4 x 25, 20 lbs EZ bar butt lifts: 4 x 25, 20 lbs  Workout: Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs Barbell back squat (low bar, wide stance): 3Continue reading “May 10th workout Heavy leg day gains”

Wednesday May 9th — bench press (heavy load)

Warm up: EZ bar bentover rows: 4 x 25, 20 lbs One handed overhead triceps extension: 4 x 25, 5 lbs  chin ups (assisted): 4 x 25, 150 lbs  Workout: Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs         — BarbellContinue reading “Wednesday May 9th — bench press (heavy load)”

Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:   EZ-Bar goodmorning 4 x 25, 20 lbs lying leg curl: 4 x 25 EZ Bar hip thruster: 4 x 25, 20 lbs Workout: Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)          — Deficit deadlift: 5 x 3-6, 180 lbs Barbell back squat (low bar, wide stance): 9Continue reading “Tuesday May 8th — Squats & Conventional deadlifts (speed)”

Monday May 7th — Bench day (speed training)

Warm up:   Straight arm pulldown: 4 x 25, 30 lbs DB upright row: 4 x 25, 10 lbs Triceps pushdown: 4 x 25, 30 lbs Workout: Barbell bench press: 9 x 3-6, 80 lbs off the floor (60%1RM)            — Barbell bench press: 5 x 3-6 (wide) 80 lbs  Continue reading “Monday May 7th — Bench day (speed training)”