Thursday 8/3
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.
1 Like
Friday 8/4
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Saturday 8/5
KETTLEBELLS AT A PLAYGROUND
A1. Overhead Lunge 5x26
A2. Bottoms Up Press 5x26
A3. Goblet Reverse Lunge 5x26
Five rounds, EMOM, 15 minutes total.
Wife and I took our light ‘bells to playground and worked our while kids ran around. Busy afternoon and this was the best time to fit it in. We’re “those people” now I guess. Honestly it’s really nice to get the workout in while they’re just happily playing instead of trying to find time to trade off watching them so the other can work out.
1 Like
I always wondered if you compete at all?
Sunday 8/6
SQUAT 5/3/1: 3’s DAY
Back Squat
5x135
5x225
3x255
3x285
3x315
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Not lately. I did a few PL meets as a teen. I played college football, then got my jollies running marathons for a few years before I got back into lifting. I’ve contemplated on and off whether I’d want to do any competition again and haven’t ruled it out entirely, but I’m not at a season of life where I could dedicate enough time to training properly for it. You see how short my workouts are. It might be neat to try and log a master’s total one of these years but it’s not a high priority of mine.
Random note just to toss in here. I’ve been thinking about programming the next few months and I want to work some light-to-medium front squats back in. With a cranky shoulder, I think I’m gonna punt on bench pressing for now and instead go with back squats Monday / deadlifts Wednesday / front squats Friday and then fill in the rest with whole-body kettlebell stuff like I’ve been doing for the last few weeks.
2 Likes
Monday 8/7
KETTLEBELL FULL BODY
A1. Turkish Get Up 1x26
A2. Overhead Lunge 5x26
A3. Push-up Plank 1 Minute
A4. Windmill 3x26
A5. Bottoms-Up Press 5x26
Three rounds, 15 minute EMOM.
1 Like
still putting in those frequent deadlift sessions I see, hope everything is good with you and the family.
1 Like
Tuesday 8/8
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Wednesday 8/9
KETTLEBELL WEIRD STUFF
Bottoms-Up Press
10 x 5 x 26 (each hand)
Weird circumstance today, working out in a hotel room with my small kids around, so I didn’t want to do anything that requires much dynamic movement. Safest to do something static.
1 Like
Thursday 8/10
KETTLEBELL FULL BODY
A1. Overhead Lunge 5x26
A2. Goblet Reverse Lunge 5x26
A3. Bottoms-Up Press 5x26
Four rounds. Again, unusual circumstances this week - today’s done while watching my kids at a playground.
1 Like
Friday 8/11
KETTLEBELL FULL BODY
A1. Overhead Lunge 5x26
A2. Goblet Reverse Lunge 5x26
A3. Bottoms-Up Press 5x26
Four rounds. Same deal.
1 Like
Saturday 8/12
EASY FRONT SQUAT
Front Squat
5x135
4x165
3x195
2x225
1x255
A couple things I like about this.
First, it gives me an excuse to use my 28mm training bar for something; that’s the first bar I bought & the bar I used for everything the first couple of years in my garage gym, but hasn’t been getting much use lately (now I use a 29mm power bar with center knurl ling for back squats & a 27mm deadlift bar for deadlifts).
Second, it puts another “squat” day in my training week, but keeps it a nice easy one. The weights for this line up nicely (I can just keep adding 15 pound bumpers on top of the first set of 45’s) and as you’ve seen from my deadlift workouts I kinda like the 5/4/3/2/1 thing. As it happens, this series of weights are a nice “easy strength” level for me on a front squat - the single at 255 is probably only about 80% or maybe even less of my true front squat max, but I’m really just trying to do quick daily workouts that help maintain what I’ve got. This should be useful to pair with a heavier squat day and a deadlift day, filling in between days with kettlebell stuff.
2 Likes
Sunday 8/13
KETTLEBELL FULL BODY
A1. Turkish Get Up 1x30
A2. Overhead Lunge 5x30
A3. Push-up Plank 1 Minute
A4. Windmill 3x30
A5. Bottoms-Up Press 5x30
Three rounds.
1 Like
Monday 8/14
SQUAT 5/3/1: WHOOPSIE
Back Squat
5x135
5x225
5x285
1x315
Felt minor twinge on first rep at 315. Probably could have pushed through it and finished the workout, but perhaps I am getting wiser in my old age - decided to just abort for today. Did a few kettlebell bottoms-up presses (5 sets of 5 with the 26) just to do “something” else before calling it a day. Hoping that being smart today = fine to deadlift on Wednesday & then front squat on Friday.
1 Like
Tuesday 8/15
KETTLEBELL FULL BODY
A1. Turkish Get-Up 1x26 / 1x35 / 1x35
A2. Overhead Lunge 7x26 / 7x35 / 7x35
A3. Bottoms Up Press 9x26 / 6x35 / 6x35
2 Likes
Wednesday 8/16
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Thursday 8/17
EASY FRONT SQUAT
Front Squat
5x135
4x165
3x195
2x225
1x255
1 Like
Friday 8/18
EASY FRONT SQUAT
Front Squat
5x135
4x165
3x195
2x225
1x255
Gonna be doing kettlebell workouts only for a few days, so yeah, I front squatted again. I’m liking my quick little 5/4/3/2/1 front squat that caps at 255. It should be a good workout that never takes too much out of me but serves as a nice complimentary exercise to the heavier back squats, keeps me mobile, an exercise that keeps me loosely connected to Olympic lifting (in a sense) which I’ve always been a fan of. The heavy back squats on Monday, deadlift single on Wednesday, light front squat on Friday with kettlebell workouts in between should be nice.
1 Like