Tag Archives: gym

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”

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results.    Today’s workout reminded me, I can do it and I will do it.    Warm up:   Leg press: 4 x 25, 60 lbsContinue reading “Do More —”

May 15th Sumos & Squats

Speed and explosiveness   Warm Up:   Linear leg press: 4 x 25, 118 lbs (platform only) Kettlebell swings: 4 x 25, 12 lbs front box jumps: 4 x 25 Workout: Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM) Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM) BarbellContinue reading “May 15th Sumos & Squats”

Chest day gains

Warm up: DB bench press: 4 x 25, 20 lbs Band reverse fly: 4 x 25, green band band pull apart:  4 x 25, green band Workout: Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)         — Barbell bench press (wide): 5 x 3-6, 70 lbs        Continue reading “Chest day gains”

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)”