MONDAY -UPPER BODY HEAVY
I did push presses this week instead of jerks since the CrossFit area was closed, and I didn't have access to bumper plates. They felt really strong though! Dumbbell chest presses still felt pretty hard with the 50s. Was only able to get 6,but I did add an extra set this week. I'll aim for 3 sets of 6 next week. I supersetted those with weighted pullups, and then finished upper body with some face pulls. Legs were still a little sore from Saturday, but I decided to go ahead and do a glute circuit anyway. Was definitely feeling the burn!
1)Push press: 115x4x3
2a)DB chest press: 50x6/6/5/45x9
2b)Pullups(neutral wide grip): 15x5/5/5/4+bodyweight x4+2/ bodyweight x8
3)Face pulls: 3x12
Glute circuit:
Single leg foot elevated glute bridge x10
Cable pullthroughs x 10
Seated abductions x20
4 rounds
WEDNESDAY -LOWER BODY HEAVY
Loved this workout! Front squats felt great! I was able to add 5 pounds this week for 3 sets of 5. I think I've realized that for me, front squats work better in the lower rep range and back squats are good for the higher reps. For a while front squats just did not feel good on my back and knees, but that is when I was doing them in the 8 rep range. I had NO hip flexor pain either! Deadlifts this week were 5 singles at 80%. So yes, they were pretty easy. But each week will be heavier, so I know it will get more challenging eventually. Next week is a deload for deadlifts. After squats and deads, I did some ghrs, calves and abs. Then a quick little finisher of ball slams and squat jumps, which was actually pretty tough, mostly just the breathing part. I swear, sometimes I wonder if I have exercise induced asthma. It's ridiculous.
1)Box jumps: 1x5/2x3(30" box)
2)Front squats: 95x5/115x5/130x3x5
3)Deadlifts: 195x5x1
4a)Glute ham raises: 25x4x6
4b)Hanging leg raises/ 1x10/3x8
5a)Smith machine calf raises: 90x12/140x12/160x12/170x12/12
5b)Band clams: 3x20
Finisher:
4 rounds-
10 ball slams (25lb ball)
10 squat jumps
I did push presses this week instead of jerks since the CrossFit area was closed, and I didn't have access to bumper plates. They felt really strong though! Dumbbell chest presses still felt pretty hard with the 50s. Was only able to get 6,but I did add an extra set this week. I'll aim for 3 sets of 6 next week. I supersetted those with weighted pullups, and then finished upper body with some face pulls. Legs were still a little sore from Saturday, but I decided to go ahead and do a glute circuit anyway. Was definitely feeling the burn!
1)Push press: 115x4x3
2a)DB chest press: 50x6/6/5/45x9
2b)Pullups(neutral wide grip): 15x5/5/5/4+bodyweight x4+2/ bodyweight x8
3)Face pulls: 3x12
Glute circuit:
Single leg foot elevated glute bridge x10
Cable pullthroughs x 10
Seated abductions x20
4 rounds
WEDNESDAY -LOWER BODY HEAVY
Loved this workout! Front squats felt great! I was able to add 5 pounds this week for 3 sets of 5. I think I've realized that for me, front squats work better in the lower rep range and back squats are good for the higher reps. For a while front squats just did not feel good on my back and knees, but that is when I was doing them in the 8 rep range. I had NO hip flexor pain either! Deadlifts this week were 5 singles at 80%. So yes, they were pretty easy. But each week will be heavier, so I know it will get more challenging eventually. Next week is a deload for deadlifts. After squats and deads, I did some ghrs, calves and abs. Then a quick little finisher of ball slams and squat jumps, which was actually pretty tough, mostly just the breathing part. I swear, sometimes I wonder if I have exercise induced asthma. It's ridiculous.
1)Box jumps: 1x5/2x3(30" box)
2)Front squats: 95x5/115x5/130x3x5
3)Deadlifts: 195x5x1
4a)Glute ham raises: 25x4x6
4b)Hanging leg raises/ 1x10/3x8
5a)Smith machine calf raises: 90x12/140x12/160x12/170x12/12
5b)Band clams: 3x20
Finisher:
4 rounds-
10 ball slams (25lb ball)
10 squat jumps
FRIDAY UPPER BODY:
Bench felt pretty good this week. I'm really liking the switch to Friday so far!
1)Plyo pushups: 3x5
2)Bench press: 115x5/115x5/105x9
3a)Handstand pushups: 3x5/ Dumbbell overhead press: 30x8
3b)Feet elevated ring rows: 4x8
4a)EZ bar curls: 60x8/50x8/40x12
4b)Band pullaparts: 4x15
4c)Lateral raises: 17.5x10/15x10/12.5x10+drop set x 6 more+drop set x8 more
5)Lsit hold: 3x20 seconds
6)Stir the pot plank: 2x30 seconds + handstand holds
SATURDAY LOWER BODY HYPERTROPHY
Great workout! I was afraid I wasn't going to get a squat rack, but one opened up just in time! Started with hip thrusts again and they felt really good. I think they actually make squats feel better since I'm more warmed up! The 2 sets at 165 were tough though! Then it was RDLs, my faaaave! And then I supersetted leg curls with barbell walking lunges just for something different. Then some calves and glutes and a few sets of sled pushes.
1)Hip thrusts: 135x10/185x8/205x8/225x2x8
2)Squats: 135x8/155x8/165x2x8
3)RDLs: 155x4x8
4a)Barbell walking lunges: 60x10/70x2x10
5b)Seated leg curls: 3x12
6)Cable abductions: 2x14
7)Seated calf raises: rest pause set to 50 reps
Sled push, low handles down, high handles back w/140lbs x 4 + 2 sets of band walks
i love the looks of all of these workouts this week, girl :) thanks for sharing :) you say RDLs are your fav!? do you have a video of you doing them? :)
ReplyDeleteThey are definitely my favorite hamstring exercise! I don't think I have one, but I can try to get one this week! :)
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