Weight-Loss Strength Club Challenge

Weight-Loss
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Trusylver

Powerlifting Coach
Staff member
On the menu today was

Squat
Front Squat
TRX pistol squat
Explosive deficit deadlift super set with SDLs

Shoulder rehab/prehab between sets

Finish with some light cardio on the stationary bike.

finished dripping in sweat from the tropical heat.
 

Lingwo

Active member
Week 4

Monday:
Front Squats - 3x5
DB Overhead Press - 3x5
Romanian Deadlift - 3x8
Lat Pulldown - 3x8
Superset: Captains Chair Knee Raises 2x15 with DB Curl 2x10
 

Err2

New member
Took a couple days off upper body and this morning I was able to do 7 push-ups, crushing my goal of 5 by Halloween :party:


November's goal will be 1 pull-up, but that may be overly optimistic because right now I can't even hold my weight at any height...
 

Lingwo

Active member
Sorry my workouts are so repetitive.... I may switch things up a little after Christmas. Right now I'm just following the Fierce 5 Novice Plan until I can't progress my lifts anymore. Right now, I'm still progressing which feels good.

Wednesday:
Squats 3x5
Bench Press 3x5
Pendlay Row 3x8
Face Pulls 3x10
Superset: Calf Raise 2x15 with Tricep Pushdown 2x10
 

Trusylver

Powerlifting Coach
Staff member
Today was Dynamic Bench Day

Dynamic Bench press 10 sets of 3, 45 seconds rest
Landmine press
TRX rows
Palloff Press
Snow angels on foam roller
Bottoms up KB walks

Diaphragmatic breathing exercises between all sets
 

Trusylver

Powerlifting Coach
Staff member
Today session

Paused Bench Press (bar is held for 4 seconds at bottom of lift)
Close grip bench press
DB flys
landmine press
Tricep Band pushdowns

Rehab/prehab work between sets (bow pulls, db rows, banded rows, banded lat pulldowns, banded face pulls)
 

Lingwo

Active member
Week 5

Monday
Squats 3x5
Bench Press 3x5
Pendlay Row 3x8
Face Pulls 3x10
Superset: Calf Raise 2x15 with Tricep Pushdown 2x10
 

Lingwo

Active member
Wednesday:
Front Squats - 3x5
DB Overhead Press - 3x5
Romanian Deadlift - 3x8
Lat Pulldown - 3x8 Standing Cable Row - 3x8 (The lat pulldown machine was taken)
Superset: Captains Chair Knee Raises 2x15 with DB Curl 2x10
 

Lingwo

Active member
Friday
Squats 3x5
Bench Press 3x5
Pendlay Row 3x8
Face Pulls 3x10
Superset: Calf Raise 2x15 with Tricep Pushdown 2x10
 

Trusylver

Powerlifting Coach
Staff member
great session today, was unable to complete a 3rd set of landmine press at the end.

Paused Bench Press
Close grip bench press
DB flies
Incline DB bench press
Landmine press.

Depending on how my body responds to this session it will be time to move on to the strength phase of training next week.
 

Lingwo

Active member
Week 6

Monday:
Front Squats - 3x5
DB Overhead Press - 3x5
Romanian Deadlift - 3x8
Lat Pulldown - 3x8
Superset: Captains Chair Knee Raises 2x15 with DB Curl 2x10
 

Trusylver

Powerlifting Coach
Staff member
I have been slack with posting in this thread while injured, will try to get back into the habit of posting

Warmup: Bike and light set before each exercise

4 Sets of 6 for each

Deficit Deadlift (bar below feet)
SLD
Seated row
Lat pulldown
reverse flies
Palloff press
TRX pistol squat super set TRX row
Bow Pulls and Snow Angels on foam roller. (rehab exercises)
Diaphragmatic Breathing Exercises (very important to learn and practice)
 

Trusylver

Powerlifting Coach
Staff member
6 sets of 6 for each

Light Bench Press
Close grip Bench
PL tricep extensions
Landmine press
Bottoms Up KB walk (shoulder rehab exercise)
 
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