Friday 4/5
DUMBBELL RACK WORKOUT
Front Raise 10x10
Lateral Raise 10x10
Curl 10x20
Hammer Curl 10x20
Rotating Press 10x30
Neutral Grip Press 10x30
Press 10x40
Three rounds.
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Saturday 4/6
EASY DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Sunday 4/7
MORE DEADLIFTS
Sumo Deadlift
1x155
1x155
1x264
1x264
1x374
1x374
1x374
1x374
1x374
1x418
1x418
Traveling for work, but found an amazing place (Atlanta Barbell). Having some fun with the slightly different setup here - they have calibrated steel plates so I decided to have a little fun with these since I have my competition bumpers at home. The only thing I’m slightly bummed by is that amidst all this amazing equipment they have, there are no deadlift bars. So I’m pulling on a regular Ohio Power Bar, which is stiffer and a little shorter than my deadlift bar (it also means I have to bring my sumo stance in a hair from usual - on my deadlift bar at home my stance is almost all the way out to the plates, so a standard power bar means I have to bring my stance in an inch of so on each side). Still cool.
And yes, the above is all fair game for old-timers and grouches to be like “the problem with you kids and your fancy equipment these days, just get strong with whatever ya got!”
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Monday 4/8
DUMBBELL RACK WORKOUT
Front Raise 10x10
Lateral Raise 10x10
Curl 10x20
Hammer Curl 10x20
Rotating Press 10x30
Neutral Grip Press 10x30
Press 10x40
Three rounds.
Tuesday 4/9
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
15 x 1 x 315
Wednesday 4/10
MEDIUM DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
8 x 1 x 405
Thursday 4/11
LIGHT PRESSING
Bottoms Up Press 5x18
Bottoms Up Press 5x26
Bottoms Up Press 5x35
Bottoms Up Press 5x35
Bottoms Up Press 5x35
Double KB Press 3x53’s
Double KB Press 3x53’s
Double KB Press 3x53’s
Double KB Press 3x53’s
Double KB Press 3x53’s
Double KB Press 3x53’s
Double KB Press 3x53’s
DB Curl 10x20’s
DB Curl 10x20’s
DB Curl 10x20’s
Friday 4/12
HEAVY DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
1x405
3 x 1 x 435
Saturday 4/13
KETTLEBELL PRESS MEDLEY
Bottoms Up Press 5x35
Bottoms Up Press 5x35
Bottoms Up Press 5x35
Press 3x70
Press 3x70
Press 3x70
Double KB Press 5x53
Double KB Press 5x53
Double KB Press 5x53
Sunday 4/14
DUMBBELL RACK WORKOUT
Lat Raise 10x10
Front Raise 10x15
Curl 10x25
Rotating Press 10x30
Neutral Grip Press 10x35
Press 10x40
Lat Raise 10x15
Curl 10x25
Rotating Press 10x35
Neutral Grip Press 10x45
Lat Pulldown 3x10x100
Monday 4/15
EASY DEADLIFT
Sumo Deadlift
1x135
1x225
15 x 1 x 315
Tuesday 4/16
LIGHT KETTLEBELL PRESS
Bottoms Up Press
3 x 5 x 35
Kettlebell Press
3, 4, 3 x 70
Double KB Press
3 x 5 x 53’s
Dumbbell Curls
3 x 10 x 25’s
Wednesday 4/17
MEDIUM DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
8 x 1 x 405
Thursday 4/18
MEDIUM KETTLEBELL PRESS
Bottoms Up Press
3 x 5 x 35
Kettlebell Press
2, 3, 2 x 80
Double KB Press
3 x 5 x 53’s
Friday 4/19
HEAVY DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
1x405
1x435
1x465
Ran out of time, otherwise I’d have taken 495. The 465 pull felt great & moved very easily. But work has been smashing me lately and I’ve often been stuck trying to get workouts into 15-20 minute windows or even less. Oh well.
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Saturday 4/20
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
15 x 1 x 315
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Sunday 4/21
DUMBBELL RACK WORKOUT
Lat Raise 10x10’s
Front Raise 10x10’s
Curl 10x15’s
Hammer Curl 10x15’s
Curl 10x20’s
Hammer Curl 10x20’s
Alternating Curl 10x25’s
Rotating Press 10x30’s
Neutral Grip Press 10x35’s
Bench Press 10x40’s
Bench Press 10x45’s
Bench Press 10x50’s
Curl 10x20’s
Hammer Curl 10x20’s
1 Like
Monday 4/22
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
15 x 1 x 315
Tuesday 4/23
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
15 x 1 x 315
Little extra deadlift therapy today. Work stress.
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Wednesday 4/24
MEDIUM DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
6 x 1 x 405