Thursday 6/4
Axle Press
5x55
5x85
5x115
5x115
5x115
5x115
5x115
Mixed with bird dogs, dead bugs, and press ups.
Friday 6/5
Pull-ups
4
4
4
4
4
4
4
4
4
4
Saturday 6/6
Axle Press
5x55
5x85
5x115
5x115
5x115
5x115
5x115
Mixed with bird dogs, dead bugs, and press ups.
1 Like
Sunday 6/7
Pull-ups
4
4
4
4
4
4
4
4
4
4
1 Like
Monday 6/8
Wagon Wheel Deadlift
5x135
5x135
5x135
5x135
5x135
Mixed in with assorted back rehab exercises and several sets of the “Russian hockey deadlift” with a 35 pound kettlebell (probably easier to just google it).
Tuesday 6/9
Pull-ups
4
4
4
4
4
4
4
4
4
4
4
Mixed in with assorted unilateral back stuff using a 44 pound kettlebell - suitcase deadlifts, the Russian hockey deadlift, etc.
Wednesday 6/10
Kettlebell Suitcase Deadlift
10x44
10x44
10x53
10x53
7x88
7x88
Russian Hockey Deadlift
10x44
10x53
Pull-ups
4
4
4
4
4
4
4
4
4
4
1 Like
Just dropping in to see what you’ve been up to.
Good stuff man!
Thanks! It’s been super frustrating figuring out whatever this is (herniated disc? SI joint problem?) but I’m making the best of it with my DIY pull-up bar. Give me a new goal to chase while I lean out and keep flipping toggles on different rehab-type things until whatever is causing this low back issue seems sorted.
Thursday 6/11
Pull-ups
4
4
4
4
4
4
4
4
4
4
Friday 6/12
Kettlebell Press
20 x 1 x 53 (EMOM)
Bringing some single-armed kettlebell press back into the fold. Keeping it light at first since I haven’t done these for awhile. With my back still wonky and in recovery, I am looking to StrongFirst a bit for my road back, and with our second child due any day, workouts that are a) short and b) require minimal set-up are attractive. So I may go with a two- or three-month hiatus from all heavy barbell work and go with alternating days of pull-ups and kettlebell presses (as my back recovers perhaps working some KB snatches into this rotation as well).
Weight is down to 227.6 and has been there a couple times, so I’m still going in the right direction there.
3 Likes
Saturday 6/13
Pull-ups
4
4
4
4
4
4
4
4
4
4
Sunday 6/14
Pull-ups
6
5
4
3
2
Decided to take a few weeks to do the StrongFirst “Fighter Pull-up Program” (which starts out pretty low volume and ramps up, so the next few days will look a bit on the light side, but that’s okay if my pull-up numbers go up in the end!)
Congratulations man
Monday 6/15
Pull-ups
6
5
4
4
4
Tuesday 6/16
Pull-ups
6
5
5
5
5
Wednesday 6/17
Pull-ups
7
6
5
4
4
Thursday 6/18
Pull-ups
7
6
5
5
4
Friday 6/19
Pull-ups
7
6
5
5
5
Saturday 6/20
Pull-ups
8
7
6
5
5