Wednesday 1/1
“MAX” DEADLIFT
Deadlift
3x135
3x135
3x225
3x225
1x315
1x320
1x325
1x330
1x335
1x340
1x345
1x350
Axle Bench Press
5x115
5x120
5x125
5x130
5x135
5x150
The bench press at the end here was just a little fun fooling around, testing out since I’m planning to resume a full 3-barbell-lift rotation next week. No issues today, but don’t want to just chuck max weights on the bar - need to be patient and rebuild from zero.
Thursday 1/2
HEAVY KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
1x70, 80, 88, 97, 106
Pull-ups
3, 3, 3, 3, 3
Friday 1/3
“MAX” DEADLIFT
Deadlift
3x135
3x135
3x225
3x225
3x315
1x345
1x375
Pull-ups
3, 3, 3, 3, 3
Saturday 1/4
HEAVY KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
1x70, 80, 88, 97, 106
Sunday 1/5
EASY DEADLIFT & PULL-UPS
Deadlift
3x135
3x135
3x225
3x225
1x315
1x315
Pull-ups
3, 3, 3, 3, 3, 3
As I start my new program…I had intended for Sunday to be primarily a day of pull-ups, but it’s also not that hard to work in some easy deadlifts when I’m at the gym on Sunday, and I think it will be good to have a simple anchor day of conventional deadlifts while I’m “rebuilding” the other lifts and their variations over the next few months. So, most Sundays will probably look about like this - though I think I’ll make it triples at 315 rather than singles.
Monday 1/6
SQUAT VARIATION
Box Squat
8 x 2 x 135
Starting the new program! And of course…as I said above…going to be reallllly easing into it with squats and bench press for a few months. No prizes for finishing first here. Just want to get comfortable with all the movements again.
Tuesday 1/7
LIGHT KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Wednesday 1/8
PRESS VARIATION
Axle Overhead Press
3x55
3x85
3x115
3x115
3x115
3x115
3x115
Thursday 1/9
LIGHT KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Friday 1/10
DEADLIFT VARIATION
Axle Deadlift
3x115
3x145
3x175
3x205
3x235
3x235
3x235
Saturday 1/11
HEAVY KB PRESS
Kettlebell Press
3x53
3x62
2x70
2x80
1x88
1x97
1x106
Pull-ups
5, 4, 3, 3, 3
Sunday 1/12
EASY DEADLIFT & PULL-UPS
Deadlift
3x135
3x225
3x315
3x315
3x315
Pull-ups
3, 3, 3, 3, 3
Monday 1/13
SQUAT VARIATION
Front Squat
3x135
3x145
3x155
3x165
3x175
Tuesday 1/14
LIGHT KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Wednesday 1/15
PRESS VARIATION
Axle Bench Press
3x115
3x125
3x135
3x145
3x155
Pull-ups
3, 3, 3, 3, 3
Thursday 1/16
LIGHT KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Friday 1/17
DEADLIFT VARIATION
Sumo Deadlift
3x135
3x165
3x195
3x225
3x255
3x255
3x255
Deadlift
3x255
3x255
3x255
Saturday 1/18
DEADLIFTS & PULL-UPS
Deadlift
3x135
3x225
3x315
1x345
1x375
Pull-ups
3, 3, 3, 3, 3
Sunday 1/19
DEADLIFTS & PULL-UPS
Deadlift
3x135
3x225
3x315
3x315
3x315
Pull-ups
3, 3, 3, 3, 3
Monday 1/20
SQUAT VARIATION
Box Squat
2x135
8 x 2 x 165
A couple weeks into, like, actually training again post surgery. Being patient & slowly increasing weights vs just jumping back to what I’d think of as normal working weights, a nice “ground-up” rebuilding process. So far, deadlifts and box squats feeling good, most of the pressing I’ve done so far feeling good. Also thinking that for at least a few months I want to take a very “Easy Strength” approach to all of this…I don’t want to get anywhere near missing a rep for at least the first few months. If that means the weights are comically light for the first six months, so be it. Just want to be healthy, functional, feel good, re-establish these movement patterns, etc.