Road To Powerlifting Romanian Deadlift: 3 x 3 70% 1-RM: 176.4 lb 80% 1-RM: 201.6 lb 90% 1-RM: 226.8 lb, for 3 max reps Sumo Deadlift: 3 x 5 65% 1-RM: 131.6 lb 75% 1-RM: 151.8 lb 85% 1-RM: 172.1 lb, 5 max reps EZ bar goodmornings: 5 x 15, 40 lb SingleContinue reading “Week Two|Day Two|Powerlifting”
Tag Archives: kettlebells
Week Seven|Wednesday|Workout
Workout: Superset: Lat pulldown (wide grip): 4 x 15-20, 50 lb Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb Superset: Goblet Squats: 4 x 15-20, 20 lb Plie Squats: 4 x 15-20, 20 lb Superset: Push ups (standard): 3 x 10-15 Plank: 3 x 30 seconds Superset: Body bar overhead squat: 4 x 15-20, 9Continue reading “Week Seven|Wednesday|Workout”
Push Up Variations
Standard Push ups are fine, but when you want to spice things up: Wide grip push up (engages shoulders more) Close grip push ups (engages triceps more) Clap push up (works on explosiveness and power) – plyometrics One leg push up (engages the core more) Hand release push up (helps those who wantContinue reading “Push Up Variations”
Week Five|Day Two Dec. 5th Workout
Not going to lie, I was nervous about today’s workout being a leg day because after missing two days at the gym, I knew I had lost some upper body strength and I was really hoping I didn’t lose any lower body/core strength, thankful, everything went as planned! Workout: Superset: Barbell back squat:Continue reading “Week Five|Day Two Dec. 5th Workout”
Week Four|Day Two
Workout: Superset: Barbell back squat: 3 x 8, 140 lb DB lunge: 3 x 8, 50 lb Superset: Barbell romanian deadlift: 3 x 8, 190 lb Standing calf raise: 3 x 8, 120 lb Superset: Barbell curl: 3 x 8, 55 lb lyring triceps extension: 3 x 8, 30 lb handing leg raises: 3Continue reading “Week Four|Day Two”
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