Wednesday 7/19
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
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Crazy impressive to me that 440 is your easy deadlift.
I mean…it’s about double bodyweight. Not that impressive lol. I’d kinda like to get in a groove where I finish with a 495 single rather than 440, but I’ll stick with 440 for a bit while I push my squat for a few more 5/3/1 cycles. Working up to a weekly double at 405 and single at 440 seems like enough to stay in the groove.
I get it, because 335 (at 155) was also an easy everyday deadlift for me.
But 440 is still 100 pounds more than that… and crazy impressive.
Thursday 7/20
RKC SHOULDER REHAB: WEEK 1, DAY 2
A1. Overhead Lunge 5x18 (each arm)
A2. Row 5x44 (each side)
A3. Push-Up Plank x 1 minute
A4. Suitcase Deadlift 5x44 (each side)
A5. Bottoms-Up Press 5x26 (each arm)
A6. Suitcase Carry x 53 (each arm)
Two rounds today. Extended the per-set time from 1 minute to 1:20 to make sure I have time to do 5 reps on each side and still have a moment to reset before the next exercise. Eventually I’ll still get 3 full rounds in but I was a little squeezed for time today. Felt good though.
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Friday 7/21
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Saturday 7/22
RKC SHOULDER REHAB: WEEK 1, DAY 3
A1. Overhead Squat 5x18
A2. Overhead Lunge 5x18
A3. Suitcase Deadlift 5x44
A4. Row 5x44
A5. Bottoms-Up Press 5x18
Three rounds (all exercises repeated right/left within each round).
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I injured my shoulder six years ago and had to get a cortisone injection and do PT. From PT, I learned lots of overhead and pressing can lead to strength imbalance between the upper and lower traps. The lower traps pull the shoulders down and back and benefit from high-rep, wide grip work.
The PT had me do wide-neutral grip cable rows for 12-15+ sets and low-resistance, high-rep band pull-apart at least twice a week. (I also had to stop overhead work, both pullups and overhead pressing, for a little bit.) Perhaps light BPAs and wide-neutral rows would help your shoulders, too.
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Sunday 7/23
KETTLEBELL MOBILITY
A1. Turkish Get-up 1x15 / 20 / 25
A2. Overhead Squat 5x15 / 20 / 25
A3. Overhead Lunge 5x15 / 20 / 25
A4. Bottoms-Up Press 5x15 / 20 / 25
A5. Push-up Plank 1 Minute
Three rounds. Eventually would like to do this all through with a heavier ‘bell but for now this is a “perfect movement first, weight second” kind of workout for me.
B1. Seated Row 3 x 10 x 100
I like @TriednTrue post above so much that I realized of course - on Sundays (when I work out at the gym) I can always do some neutral grip rows for just that purpose, and certainly can also toss some band pull-aparts into any workout at home. Wise suggestions.
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Happy to help!
Monday 7/24
SQUAT 5/3/1: 1’S DAY
Back Squat
5x135
5x225
5x280
3x310
1x340
Felt really good today.
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Tuesday 7/25
RKC SHOULDER REHAB: WEEK 2, DAY 1
A1. Overhead Squat 5x26
A2. Row 5x44
A3. Push-Up Plank x 1 minute
A4. Single-Leg Deadlift 5x44
A5. Bottoms-Up Press 5x26
Three rounds, 15 minutes, EMOM.
1 Like
Wednesday 7/26
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Thursday 7/27
RKC SHOULDER REHAB: WEEK 2, DAY 2
A1. Overhead Lunge 5x26
A2. Row 5x44
A3. Push-Up Plank x 1 minute
A4. Suitcase Deadlift 5x44
A5. Bottoms-Up Press 5x26
Three rounds. Starting to feel pretty good about these workouts…wondering if maybe instead of just thinking of this as “rehab” these should just become my regularly programmed kettlebell sessions in-between the heavy squat/deadlift days. Probably good for long-term mobility and (gulp) “functional strength” to move in some different planes and easier on the joints to do this with lighter kettlebells. Will think about it. If I’m feeling like a million bucks after a month of this, might be best to just stick with this approach permanently.
2 Likes
Friday 7/28
KETTLEBELL MOBILITY
A1. Overhead Squat 5x26
A2. Overhead Lunge 5x26
A3. Bottoms Up Press 5x26
Five rounds.
1 Like
Saturday 7/29
RKC SHOULDER REHAB: WEEK 2, DAY 3
A1. Overhead Lunge 5x26
A2. Kettlebell Row 5x44
A3. Push-up Plank 1 Minute
A4. Suitcase Deadlift 5x44
A5. Bottoms-Up Press 5x26
Three rounds, 15 minute EMOM. This really is a great workout for “functional movement” and I hope that blending this work with once-weekly squats and deadlifts will pay long-term dividends for overall fitness.
1 Like
Sunday 7/30
KETTLEBELL FULL BODY
A1. Overhead Lunge 5x26
A2. Kettlebell Row 5x44
A3. Push-up Plank 1 Minute
A4. Suitcase Deadlift 5x44
A5. Bottoms-Up Press 5x26
Three rounds, 15 minute EMOM. Finished with a bonus rep of a bottoms-up press with a 35 (each hand). In a few weeks maybe I’ll try to move up to the 35 for the overhead lunges and bottoms-up presses, but for now focus in these kettlebell workouts is “perfect movement” rather than pushing weight.
2 Likes
Monday 7/31
SQUAT 5/3/1: 5’s DAY
Back Squat
5x135
5x225
5x255
5x285
5x285
2 Likes
Tuesday 8/1
KETTLEBELL FULL BODY
A1. Overhead Lunge 5x35
A2. Kettlebell Row 5x44
A3. Push-up Plank 1 Minute
A4. Suitcase Deadlift 5x44
A5. Bottoms-Up Press 5x35
Three rounds, 15 minute EMOM. I’ve graduated myself to the 35 for the overhead lunges and bottoms-up presses. Got all the reps on the bottoms-up press without too much struggle, but I think it’ll take a few weeks of steady work with the 35 before I can attempt the 44.
1 Like
Wednesday 8/2
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
2 Likes