Saturday 10/19
Front Squat
2x135
2x165
2x195
2x225
2x255
Back Squat
2x255
2x345
2x345
1 Like
Sunday 10/20
Kettlebell Snatch
10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
Bit of a blast from the past here, with some intent to make this a common Sunday workout. I used to have this fascination with being able to pass the RKC / SFG snatch test (though I’m not planning to seek out the certification) and it seems like a good conditioning workout that fits nicely in the context of my current training. Monday thru Friday for my daily dose deadlifts (starting this week I’ll end every workout at 495, now that I’m back into the swing of daily pulls after my dalliance with daily squats), Saturdays for a weekly squat session, Sundays for conditioning by kettlebell.
To progress, I’ll increase the volume / work done per time, eventually trying to get through unbroken sets of 100+ reps with a 44 pound kettlebell, then I’ll start over with a 53 pounder once I can do that consistently. I started with 10 sets of 10 done every 90 seconds for today; eventually I’d love to do a 10-minute unbroken set; so I’ll gradually decrease rest periods, then condense into fewer total sets, and then finally turn it into the long unbroken set. It would be pretty cool for my every-Sunday conditioning workout to eventually be a single 10-minute set of kettlebell snatches, but it’ll take some time to get there.
3 Likes
Monday 10/21
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x495
1x495
2 Likes
Tuesday 10/22
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x495
1x495
Wednesday 10/23 (AM)
Back Squat
5x135
5x225
2x315
2x315
2x315
2x365
2x385
1x405
Wednesday 10/23 (PM)
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x405
1 Like
Strong deadlifts being done here
1 Like
Thursday 10/24
Deadlift
5x135
5x225
1x315
1x405
1x495
1x525
1x525
Thanks @bigpappafrance. My deadlift strength took a step back after I spent a few months fooling around with daily squats, but now that I’m back to my standard daily deadlift program I expect to move back up to the 600-615 range pretty quickly, then I’ll strap in, nut up & try to make an honest push for 700…
2 Likes
Interesting how driving up the squat didn’t do much in terms of increasing your deadlift. I would have thought there would be some carryover as most people claim
1 Like
To be fair, the way that I train (very low volume, high frequency, very minimal assistance work) is pretty far removed from the way most people train, so I’m not always surprised things don’t translate. The reason my deadlift was so high in the first place is that I trained it almost daily for a few years. It’s not THAT surprising that abandoning that to do more squats resulted in a step back on the deadlift,
Your patience seems to be the key here, dude. You have a crazy amount of discipline and have no problem dialing back your weights and slowly progressing when 99% of people would get impatient and jump back to where they were. Your log has been pretty useful for me, since I have a tendency to be impatient and impulsive and it’s a good reminder for me to slow down my progression sometimes. Although, that’s where the similarities between our training methodologies end, haha.
4 Likes
Friday 10/25
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x495
1x495
Saturday 10/26
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x495
1x495
Sunday 10/27
Kettlebell Snatches
Weight: 44 Pounds
Rounds: 10
Time: 45 sec on / 45 sec off
Rep Counts:
16
16
16
15
16
15
13
14
13
13
This is how I’ll try to record my Sunday kettlebell snatch work from now on. The ultimate goal here (besides just making myself do some conditioning amidst all the low-rep deadlift work) is to achieve and eventually exceed the RKC level 1 standard of 100 snatches with a 53 pound bell in 5 minutes - actually, I would like to double that, doing 200 reps consecutively over 10 minutes, switching hands at the 5 minute mark. I’ll try to work in a somewhat iterative process where I reduce the rest period per work ratio, and eventually break into fewer total sets (eg instead of 10 rounds with 45 seconds work, move down to eight rounds of 60 seconds work, then six rounds of 90 seconds work, then four 2-minute rounds, etc).
2 Likes
Monday 10/28
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x405
1x495
Back still felt a little tender after the first few warmups, so I did a third rep at 405 (one more than usual) before going up to 495 for the final rep. In time I expect this to get a little easier as I get fully re-accustomed to daily deadlifts.
2 Likes
Tuesday 10/29
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x405
1x495
Wednesday 10/30
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x405
1x495
Thursday 10/31
Axle Deadlift
5x225
1x315
1x315
1x405
1x405
1x405
1x495
Friday 11/1
Deadlift
5x225
1x315
1x315
1x405
1x435
1x465
1x495
1x525
Saturday 11/2
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345