Tag Archives: kettlebell

Deadlifts & PR’s

Powerlifting Deadlifts Below the workout — I will announce two wonderful PR’s 🙂      Conventional Deadlift : 3 x 5   65% of 90% of 1-RM: 170 lb 75% of 90% of 1-RM: 195 lb 85% of 90% of 1-RM: 220, 8 max reps   DB romanian deadlift: 5 x 15, 60 lb SmithContinue reading “Deadlifts & PR’s”

Wednesday, Oct. 11th Workout

Legs & Triceps  Workout:   Barbell squat: 4 x 10, 100 lb Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb Superset: Barbell deadlift: 4 x 10, 100 lb Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb Superset: Single leg press: 4 x 10 each leg, 90 lb Bench dips:Continue reading “Wednesday, Oct. 11th Workout”

Phase Two: Week 5. Day 32|Six Weeks To Shreds

Warm up:   2-3 minute jump rope  Workout: Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets) Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets) DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets) Cable rope overhead triceps extension:Continue reading “Phase Two: Week 5. Day 32|Six Weeks To Shreds”

Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:   2-3 minute bench step up Workout: Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set) DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set) Standing DB upright row: 3 x 6-8. 40 lb ( 1 minuteContinue reading “Phase Two: Week 5. Day 30| Six Weeks To Shreds”

Phase Two: Week Three. Day 17|Six Weeks to shreds

Warm up:    2-3 minute jump roping  Workout: Bentover barbell row: 4 x 2-5. 85 lb (1 minute jump rope between sets) Bentover DB row: 3 x 2-5. 70 lb (1 minute goblet squat- 30 lb between each set) Seated cable rows: 3 x 2-5. 120 lb (1 minute box jumps between each set) BarbellContinue reading “Phase Two: Week Three. Day 17|Six Weeks to shreds”