Wednesday 2/24
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
5 x 1 x 405
I had been inclined to do another easy week of ten singles at 315, but I felt so good while warming up (possibly due to warm weather? it was 63 degrees today) and after a few reps at 315 I just decided to do a couple pulls at 405. Good stuff. BW creeping back down, after burbling up to 219ish for a few weeks, I’m back down to 215ish and slowly falling. Would really like to settle in at a steady 208-210ish…holding there with a 405+ back squat and 500+ deadlift would be a nice place to be.
1 Like
Thursday 2/25
CONDITIONING
Sandbag Carries (15 Minutes)
Set a timer for 15 minutes and walked the 100-pound sandbag to the end of the driveway and back a bunch of times.
1 Like
Friday 2/26
EASY STRENGTH DAY
Back Squat
2x315
2x225
2x255
2x285
2x315
2x315
Did some hossing around with the 100 and 150 pound sandbag to warm up, then just ripped through a few quick sets of squats. Both doubles at 315 super easy and moved well.
Sunday 2/28
CONDITIONING
Kettlebell & Sandbag Stuff
Some lunges, presses, snatches, and sandbag shouldering. Oh and a few shoulder raises with a pair of 10 pound dumbbells, as my shoulders have been feeling a bit funky of late and this seems to help. Coming around to the idea that despite my “always busy, I need to get my workouts in short time windows” life with two kids, it’s beneficial to actually do some varied movements to warm up. After about 15 good minutes in motion, did a few of these:
Front Squat
2x135
2x165
2x195
2x225
2x255
2x255
1 Like
Tuesday 3/2
CONDITIONING
Spinning Bike (20 Minutes)
Wednesday 3/3
EASY STRENGTH DAY
Sumo Deadlift
3 x 1 x 405
Had to rush a bit today, so did some warmup stuff, a bunch of singles at 315, then just did three singles at 405, all crisp though.
2 Likes
I’m liking your system of training economics and fatigue management more and more as time goes by.
1 Like
Thursday 3/4
CONDITIONING
Spinning Bike (20 Minutes)
Saturday 3/6
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
1x405
1x405
1x440
1x440
Comfort in sumo stance has come a long way. Still not quite ready to make my crack at 500 yet, I don’t think, but the last rep at 440 today felt real nice. Body weight 214 this morning.
1 Like
Sunday 3/7
CONDITIONING
Sandbag Carries (100 pounds)
Kettlebell Snatches (35 / 44 lbs)
20 minutes alternating a carry to the end of the driveway and back (about 20 yards one way) with a set of 10 kettlebell snatches. Did the first 6 rounds with the 35 and the last 4 with the 44 pounder.
3 Likes
Tuesday 3/9
CONDITIONING
2-Mile Run (18:27)
So long time followers may know that I had a long period where I did lots of running (before I started logging here), but since moving to the 'burbs and having kids, it’s just been easier to fit lifting into my life versus running. That said, I’ve always ached to do at least a bit of running again, and with the weather getting nicer, it feels like the right time to bring this back into the fold. Not expecting to do a ton, but doing 2-3 miles once or twice a week will be nice for general conditioning and, frankly, to get some sun and time outside…
3 Likes
Thursday 3/11
CONDITIONING
Sandbag Carries (100 pounds)
10 trips to the end of the driveway and back in about 15 minutes. Had to rush to squeeze in between some meetings today. Should have more time for a good workout tomorrow.
1 Like
