🎃Happy Halloween!🎃
We had a great weekend, and I'm sad that it's over.
The weather was amazing, and we took full advantage of it! Saturday we took a ride in the Jeep to have pizza at one of our favorite places, Johnny Brusco's.
It was such a nice day to sit outside, and the pizza was deeeelish.
It's been way too long since I've had their pizza.
The next day we went for a little hike at Broad Run park. It was another beautiful day.
Then we met up with my sister afterward at the playground so I could get my Celeste "fix". :)
Gosh, I wish the weather could stay like this all year! I wouldn't be mad at all. So anyways, on to the workouts. I started month 2 of Brandon Lilly's leg program last week. It's definitely hard, but I like it. I am having some tightness issues with my glutes and lower back, which I'm thinking could be from doing sumo deadlifts. So I may try conventional or trap bar deadlifts for a while and see if that helps.
MONDAY UPPER BODY
Kept bench pretty light and am going to gradually start trying to focus on going heavier and trying to set rep prs. Just haven't been into it lately. I plan on writing up a more structured plan after I finish this leg program.
1)Hang power snatch: 85x4x3
2a)Bench press: 4x6
2b)Pullups(fat bar, overhand): 8/7/7/7
3a)Mixed grip ring row: 12/10/10
3b)Floor press: 6/7/7
4)Ab wheel rollouts from toes to wall: 3x8
5)KB swings: 60x5x12
6a)Single leg hip thrusts: 3x12
6b)Seated band abductions: 2x20
WEDNESDAY LOWER BODY
This workout was not near a bad as last month's, thank goodness. I liked it though. Squats felt good after taking last week off, and it was fun to do some lower reps again. My plan is to add 5-10 lbs each week. I added in some farmer's walks and of course, some extra glutes at the end. I made up a good little glute burner on the fly-you should try it at the end of your next leg workout!
1)Squats: 175x3x5 (about 75% of max)
2)Block pulls: worked up to 225x2 (block pulls have always been hard for me!)
3)Single leg RDL: 50x10/55x2x10
4)Sissy squats: 2x20
5a)Seated leg curls: 4x15
5b)Band walks: 3x15
6a)Farmer's walks: 70sx3x30ish seconds
6b)Standing calf raise: 12/12/10/10
7)Glute burner:
Single leg foot elevated glute bridge x12
Double leg foot elevated glute bridge x20
Single leg foot elevated glute bridge x10
Double leg foot elevated glute bridge x20
This day is going to be be a bodybuilding day for doing "fun" stuff and pump work. I do want to try to make myself be consistent with training and getting stronger at my overhead press in the 5-8 range.
1)Barbell Overhead press: 65x7/75x6/75x6/65x7/65x7
2a)DB chest press: 40x12/45x10/45x9/40x10
2b)Single arm standing lat pulldown: 12/10/10
3)Face pulls: 3x15
4a)DB alternating hammer curls: 2x10/ 1x20 cable curls
4b)Dips: 12.5x2x10
5)3 way lateral raises: 2x10/ lateral raise 1x12
6)Tricep pushdowns: 1x20
7)Band pull-aparts: 3x20
SATURDAY LOWER BODY
This workout was hard! Plus, I was still sore and tight from Wednesday, so I didn't go crazy heavy. Deficit sumos were really hard for me! Front squats are iffy on my back, but at a light weight, they weren't bad.
1)1" Deficit deadlift: 5x5-185/205/205/185/185
2)Front squats: 95x3x12
3)Pause squats: 115x6/125x2x6
4)DB lunges, long strides: 3x15
5)Glute ham raises: 4x15
6a)Single leg hip thrust: 3x10
6b)Hanging leg raise: 3x8
7)Stir the pot plank: 3x25 seconds
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