Did a Friday Workout Instead of Saturday

Normally I do my workout on Saturday’s and leave Friday & Sunday as a rest day, but because a co-worker decided to take my shift due to them needing more hours, I decided to make Friday my workout day and made Saturday and Sunday my rest day. The gym was very empty on Friday, whichContinue reading “Did a Friday Workout Instead of Saturday”

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀    As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause.   Continue reading “Sumo behind..”

Powerlifting — and beyond

Sumo’s and cleans Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts.      Sumo Deadlifts: 3 x 5   40% of 90% of 1-RM: 80 lb 50% of 90% of 1-RM: 100 lb 60$% of 90% of 1-RM: 120 lb   Power clean: 5Continue reading “Powerlifting — and beyond”

Monday|Deload Week 4|Day One

I will just mention that DELOAD week means lesser weights — so my deload week will be with my core lifts and assistance exercises as well; normally it will be around 40-60 percent of my 1-RM.      Standing barbell shoulder press: 3 x 5   40% of 90% of 1-RM: 30 lb 50% ofContinue reading “Monday|Deload Week 4|Day One”

Week Two|Day Five|Cardio & Conditioning|Powerlifting

Don’t avoid cardio day, we need it.    Circuit one: (4 rounds)   Manmaker: 5 reps, 40 lb DB thruster: 5 reps, 40 lb barbell overhead squat: 5 reps, 45 lb Circuit Two: (3 rounds) Burpees: 10 reps One handed kettlebell swings: 10 reps, 10kg Decline sit ups: 10 reps Circuit Three: (5 rounds) powerContinue reading “Week Two|Day Five|Cardio & Conditioning|Powerlifting”