Blog 1: Checking in/updates/goals

Good morning everyone!

Thank God its Monday!!!! I hope everyone had a fantastic weekend and you’re ready to take on a fresh week! Last week we spent some time figuring out where we stood in terms of one rep maxes on the big 3 (bench, deadlift, squat). We haven’t tested our one-rep maxes in a very long time and we weren’t really doing much as far as documenting progression and trying to boost any numbers go.

However, after a quick run-through during Thanksgiving week, we put all those extra calories to good use. Below you’ll see my current figures, as well as goals:

My weight-loss goal for the next four-six months:
Current body weight: 235 | Goal body weight: 215

My big three goals for the next six months:
Current bench max: 350 | Goal bench max: 405
Current deadlift max: 525 | Goal deadlift max: 600
Current squat max: 420 | Goal squat max: 495

Last night’s leg day went very well, I was able to stay on track with my routine without getting gassed too quickly. Unfortunately, I didn’t get much food in my system other than some cereal and a peanut butter and jelly sandwich! Despite my lack of meals, I managed to have a productive training session.

I design my own workout routines based on my goals, so below you’ll see a sample of my leg first two weeks for leg day:

Quad-focused = RED, Hamstring-focused = BLUE

* Squats at 70% 1 rep max: 3 sets of 5 reps
** 3-5 second pause squats: 3 sets of 5 reps
Bulgarian split squats: 3 sets of 10 reps
45 degree leg press: 4 sets of 12-15 reps
Leg extensions: 4 sets of 15 reps
*** Romanian Deadlifts: 3 sets of 6-10 reps
*** Seated hamstring curls: 3 sets of 12-15 reps
*** (Unilateral) Lying hamstring curls: 3 sets 10-12 reps per leg

*Due to my programming, I’ve started the first two weeks of my squat progression using 70% of my one-rep max in order to help build overall strength when handling heavier weight over a long period of sets. This helps to build the foundation within my body to handle heavier weights using higher frequency and capacity. In turn, quads hypertrophy while increasing in strength.

**Pause squats work by boosting your power and speed out of the “hole,” otherwise known as the bottom part of the squat. This helps develop the overall strength and power capacity when reversing the eccentric movement, as well as developing your core for stabilization.

***I tend to hit my hamstrings less when I’m focusing on quad-dominant workouts because they’re already indirectly getting worked when performing any type of lower-body compound movement – this is especially true when doing deadlifts (my all-time favorite movement).

There you have it, my first leg day is off to a great start, and tonight is chest day. I wish everyone a great first day of the week, let’s go set some career/gym/life goals and smash them!

If you have any questions or comments, or even interested in getting a nutrition/workout plan designed, please do not hesitate to email me at v.livestronger@gmail.com.