Saturday 2/6
MAX EFFORT SQUAT
Back Squat
5x135
2x225
2x225
2x225
2x225
2x315
2x315
2x315
2x340
2x340 (comeback PR)
3 Likes
Simple and effective @ActivitiesGuy mate. You’re an absolute unit
2 Likes
Sunday 2/7
MAX EFFORT DEADLIFT
Sumo Deadlift
1x405
1x440
1x475 (comeback PR)
3 Likes
Monday 2/8
CONDITIONING
Spinning Bike (20 Minutes)
1 Like
Tuesday 2/9
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 265
Wednesday 2/10
CONDITIONING
Spinning Bike (20 Minutes)
Thursday 2/11
EASY STRENGTH DAY
Back Squat
5x135
2x225
2x225
2x225
2x225
2x315
2x315
2x315
2x315
2x315
Friday 2/12
CONDITIONING
Kettlebell Stuff
Sandbag Cleans
Just set a timer for 20 minutes and tried to keep moving. The first 15 minutes or so, I did an assortment of different kettlebell movements - squats, lunges, deadlifts - moving into different hold positions (suitcase, goblet, etc) - and a few presses. Just with a 35 & then a 44, to move around a bit and loosen up - I realized that I’ve been falling into my trap of just doing the big barbell stuff and neglecting movement in different planes, not good for long-term athleticism and health. So then I dragged out the sandbag and did about half a dozen cleans. I was pleased that I still have the strength and speed to clean my 200 pound sandbag, and pledge to bring this back into the routine semi-regularly. Need to have my three big barbell days and a dedicated day or two for “general conditioning” (kettlebell movements and some strongman stuff) to make sure that besides the big barbell work and the spinning for cardio, I also keep some athleticism and the ability to move in different planes and awkward positions.
4 Likes
Saturday 2/13
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 255
1 Like
You should look up Tactical Barbell @ActivitiesGuy mate. Sounds like it is right up your alley
Sunday 2/14
STRONGMAN
Kettlebell Stuff
Sandbag Cleans
10 x 1 x 200
Monday 2/15
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 265
Tuesday 2/16
CONDITIONING
Spinning Bike (20 Minutes)
Wednesday 2/17
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
10 x 1 x 315
Kept it light and easy today.
1 Like
Thursday 2/18
CONDITIONING
Spinning Bike (20 Minutes)
Friday 2/19
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 255
Saturday 2/20
EASY STRENGTH DAY
Back Squat
2x135
2x165
2x195
2x225
2x255
2x275
2x325
Sunday 2/21
CONDITIONING
Kettlebell Circuit & Sandbag Carries
I bought myself a couple new toys, a pair of Rogue Cube Sandbags (100 & 150 pounds) because I want to incorporate some more “moving” events into my conditioning. So today I did a kettlebell set of something (lunges, cleans, presses) then shouldered the 100 pounder and took it for a walk to the end of the driveway and back, for 20 minutes (I think 10 rounds total).
2 Likes
Monday 2/22
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 265
Tuesday 2/23
CONDITIONING
Axle Curls & Sandbag Shouldering
Set a timer for 20 minutes and went back and forth between doing a set of 5 curls with my axle (loaded to 55 pounds) and shouldering the 100 pound sandbag once on each side. Towards the end I picked up the 150 pound sandbag for a few cleans. The size of the 150-pounder in “Cube” form makes it a bit awkward to manhandle, so working to shoulder that bad boy will be fun.
1 Like