Barbell bench press: 3 x 5 65% 1RM: 76 lb 75% 1RM: 90 lb 85% 1RM: 105 lb, 5 max reps DB chest press: 5 x 15, 40 lb DB row: 5 x 10, 40 lb Incline DB chest press: 5 x 15, 40 lb Push ups: 5 x 10 Cardio session: Sprints(10x): 30 seconds StairContinue reading “Thursday|Road To Powerlifting|Cycle One|Bench Press”
Tag Archives: powerlifting
Wednesday|Powerlifting|Cycle One|Deadlifts
Romanian Deadlift: 3 x 5 65% 1RM: 164 lb 75% 1RM: 190 lb 85% 1RM: 215 lb, for 6 max reps EZ bar goodmornings: 5 x 12, 60 lb and 40 lb Barbell glute bridges: 5 x 12, 115 lb Hyperextension: 5 x 12, 25 lb Leg curls: 5 x 12, 60 lb Weigh in: 154.4Continue reading “Wednesday|Powerlifting|Cycle One|Deadlifts”
Military Press|Cycle One|Day One|Week One|Powerlifting Journey
Road to powerlifting I started the day off with the military press. I used 90 percent of my 1RM to decide the rest of the percentages with the 3 sets. The last set was for max reps at that weight. I included some accessory work and abs, then ended the workout with some cardio. Continue reading “Military Press|Cycle One|Day One|Week One|Powerlifting Journey”
Major Lifts – 1RM
Lifting my max Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results andContinue reading “Major Lifts – 1RM”
Week 8|Day Two|Workout
Workout: Superset: Barbell back squat: 3 x 8, 145 lb Goodmorning: 3 x 8-10, 40 lb Superset: Barbell Romanian deadlift: 3 x 8, 195 lb Stand calf raise: 3 x 8, 125 lb Tri-set DB lunge: 3 x 8, 60 lb Barbell curl: 3 x 8, 60 lb overhead triceps extension: 3 x 8,Continue reading “Week 8|Day Two|Workout”
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