Wednesday 5/15
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
10 x 1 x 315 (+60lbs chain)
1 Like
Thursday 5/16
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
10 x 1 x 315 (+30lbs chain)
So I spent this week trying out a couple different ways of rigging the chains for deadlifting and I think I’ve settled on the one I like best. I got a pair of these Spud Inc strap thingies, have put 30lbs of chain on each (two 15 pound chains apiece) and I think the way I’ll do this starting next week is
Mon - light (315 + 30 lbs chain)
Wed - medium (315 + 60 lbs chain)
Fri - heavy straight weight (405-495)
3 Likes
Friday 5/17
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+15lbs chain)
1x315 (+30lbs chain)
1x315 (+45lbs chain)
1x405 (+15lbs chain)
1x405 (+30lbs chain)
1x405 (+45lbs chain)
2 Likes
Saturday 5/18
KETTLEBELL STUFF
Overhead Lunge
5x18
5x18
5x26
5x26
Bottoms Up Press
5x26
5x26
5x35
5x35
Pull-ups
3 x 3
Dumbbell Curl
2 x 10 x 25’s
Sunday 5/19
CONDITIONING
Pull-ups
10 x 3
Monday 5/20
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+30lbs chain)
1x315 (+60lbs chain)
1x315 (+90lbs chain)
1x315 (+120lbs chain)
1x315
The amount of chain weight here is a slight over-estimate of the impact on the lift, because my longer chains don’t fully leave the ground when I deadlift. But it’s easier to just log the amount of chains on the bar. Eyeballing it, I suspect this works out to about 315-ish off the floor and 405-ish at the top. Fun to play around with different rigs.
I’ve decided for the next month or so to just keep tinkering a bit with chain rigging and keep the bar weight at 315 (maybe 405, tops). Will resume heavy pulling a bit later in the summer.
3 Likes
Tuesday 5/21
CONDITIONING
Pull-ups
10 x 3
Did this as I mowed the lawn today. Just stopped every few minutes as I passed the bar and knocked out a triple each time.
1 Like
Wednesday 5/22
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+30lbs chain)
1x315 (+60lbs chain)
1x315 (+90lbs chain)
1x315 (+120lbs chain)
1x315 (+120lbs chain)
Thursday 5/23
CONDITIONING
Pull-ups
10 x 3
One quick note - I do love pull ups and already feel like this is having positive effects on my upper body. So this time I really do want to keep them permanently in my routine. But out of an abundance of caution, I don’t think I’ll go any higher than triples. As a big guy (currently a shade over 230 pounds…and even at my leanest unlikely to get much below 220), I think “ten triples” is a decent total amount of work and keeps injury risk low. Hoping I’m right because man my upper body does feel great when I do these.
2 Likes
Friday 5/24
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+30lbs chain)
1x315 (+60lbs chain)
1x315 (+90lbs chain)
1x315 (+120lbs chain)
1x315 (+120lbs chain)
1 Like
Saturday 5/25
CONDITIONING
Pull-ups
10 x 3
1 Like
Sunday 5/26
CONDITIONING
Pull-ups
10 x 3
1 Like
Monday 5/27
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+15lb chain)
1x315 (+30lb chain)
1x315 (+45lb chain)
1x315 (+60lb chain)
1x315 (+75lb chain)
1x315 (+90lb chain)
Planning to spend the next 2 or 3 weeks just doing this workout or something like it, testing different ways of setting up the chains, and then around late June reset a little bit into a light/medium/heavy 3-day rotation (currently thinking - Monday will be the light day and just be a bunch of singles with 315 straight, Wednesday will be the medium day and be 315 plus some chain weight, and Friday will be a heavy day with 405-plus-chains or 495 straight weight).
1 Like
Tuesday 5/28
CONDITIONING
Pull-ups
10 x 3
Dumbbell Curl
3 x 10 x 25’s
1 Like
Wednesday 5/29
DEADLIFT FUN
Sumo Deadlift
1x135
1x225
1x315
1x315 (+30lb chain)
1x315 (+30lb chain)
1x315 (+60lb chain)
1x315 (+90lb chain)
1x315 (+120lb chain)
1 Like
Thursday 5/30
CONDITIONING
Pull-ups
10 x 3
Dumbbell Curl
3 x 10 x 25’s
1 Like
Friday 5/31
LIGHT KETTLEBELL PRESS
Bottoms Up Press
5x26
5x26
5x26
5x35
5x35
5x35
KB Press
5x44
5x44
5x53
5x53
3x62
2x70
First time pressing for a few weeks. Odd situation I find myself in, will add details later if I get the time.
2 Likes
Saturday 6/1
SFG PULL-UP PROGRAM: Day 1
Pull-ups
5, 4, 3, 2, 1
KB Press
2, 2, 2, 2, 2 x 70
Explanation: so a few days ago in the shower I noticed what I am 99% sure is an inguinal hernia. It is not especially painful yet, but it’s there for sure. I have watched and read a bunch of stuff in the past 48 hours (Alan Thrall, Barbell Medicine, and a case report on the Starting Strength website) that are generally encouraging that this is the sort of thing you can get surgery and return to training pretty quickly, so I’ve made an appointment with a doc to get checked out and we’ll see how that goes. In the meantime…though Alan and others have said that they continued training while they had it, I’ve decided that I’m not super keen on heavy deadlifting as often as I do given the amount of intra-abdominal pressure I try to generate on my pulls. So I’m gonna shift gears for a bit until this is sorted. I’m revisiting a StrongFirst pull-up program that I used a couple of summers ago when my lower back was kind of jacked up and I needed to take a break from heavy barbells. Five sets of pull-ups; I’m running the version that starts with an assumed RM of 5, should be able to get 10 by the end of the month if I follow the program and shed a little fat along the way (I’m currently 233…I’ll probably use this as a kick in the pants to get serious about leaning out for the summer and buckle down some on my diet, ideally I would be walking around at 220 or even better 215).
Oh, I’m also going to add some medium kettlebell presses into the program - just doing a double with each hand between the sets of pull ups. Workout still done in under 20 minutes.
2 Likes
Sunday 6/2
SFG PULL-UP PROGRAM: Day 2
Pull-ups
5, 4, 3, 2, 2
Dumbbell Curl
5 x 10 x 25’s
Working out at gym today, not home, so I didn’t have my heavy kettlebells for the press in between sets. Just did the pull ups straight through and then a little dumbbell stuff afterwards.
2 Likes
Monday 6/3
SFG PULL-UP PROGRAM: Day 3
Pull-ups
5, 4, 3, 3, 2
Push-ups
10, 10, 10, 10, 10
This no doubt looks like the world’s softest body weight conditioning program, especially to guys with any military background who did hundreds of these things daily, but I’m gonna have to ease myself back into some of this a little bit. It will probably do me some good to get back to these basics a little.
3 Likes