Friday 3/14
EASY DEADLIFT
Axle Deadlift (no straps)
3x115
3x115
3x205
3x205
3x210
3x210
3x210
This was a little tester ahead of the plan I’ve got for my next three week cycle now that I’m past all the travel for awhile. Basically, I’m going to have a lighter deadlift day on Wednesdays and a heavier one on Fridays, and I think for the lighter one I’m going to do three triples with the axle - but do them all double-overhand, no straps, and use them to build some grip and forearm strength. Yes, it means the actual deadlift weights on these days will be pretty light, but that’s the point! And I’d love to see if I can work up to three triples at 295 (adding 5 pounds a week), because if I get there, I’ll have some pretty serious grip strength…
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Saturday 3/15
KETTLEBELL PRESSING
Bottoms Up Press
5x26
5x26
5x35
5x35
3x44
Kettlebell Press
2x53
2x62
2x70
1x80
1x80
Little bit of a tester here, too. All set. Ready to roll with my new planned three-week cycle starting tomorrow.
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Sunday 3/16
No training today - unfortunately my 6yo son came home with a stomach bug on Friday, and it hit me & my wife last night. Being up most of the night puking left us canceling our day’s plans and just hoping our kids can play and amuse themselves while we lay around trying to recover (and waiting to see if this hits our 4yo).
Anyways, illness aside, now back from the Disney trip & some work travel with no anticipated disruptions for a few months. I think I have the next 9 weeks of training that I’d like to execute mapped out. Mondays will be for box squats (eight doubles, adding 5 pounds per week). Wednesdays will be a relatively light deadlift day with the axle (at first I’m going to try this double-overhand with no straps for extra grip work & also to keep the deadlift weights light - if I could work my way up to 3 x 3 x 295 with no straps that would be pretty awesome). Fridays will be a heavier deadlift day working up to a heavy-ish single or two, rotating in a three week cycle of axle / sumo / conventional. Will fill in the days between with kettlebell workouts and pull-ups.
3 Likes
Wednesday 3/19
LIGHT DEADLIFT
Axle Deadlift (no straps)
3x115
3x115
3x205
3x205
3x215
3x215
3x215
1 Like
Friday 3/21
HEAVY DEADLIFT
Axle Deadlift
3x115
3x115
3x205
3x205
1x295
1x325
1x355
1x355
Saturday 3/22
HEAVY KETTLEBELL PRESS
Bottoms-Up Press
5x26
5x26
3x35
3x35
3x44
Kettlebell Press
5x44
2x53
2x62
2x70
2x80
1x88
1 Like
Sunday 3/23
EASY DEADLIFT
Deadlift
3x135
3x135
3x225
3x225
3x315
3x315
3x315
Tuesday 3/25
LIGHT KETTLEBELL PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
2, 3, 2, 3, 2 x 53
Weight Vest Walk
1 mile wearing my 50 pound vest. As the weather gets nicer, if my work schedule allows, I’ll try to take a weight vest walk around the neighborhood as many days as possible.
1 Like
Wednesday 3/26
LIGHT DEADLIFT
Axle Deadlift (no straps)
3x115
3x115
3x205
3x205
3x220
3x220
3x220
1x235
1x265
Thursday 3/27
LIGHT KETTLEBELL PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
2, 3, 2, 3, 2 x 53
Weight Vest Walk
1 mile wearing my 50 pound vest.
1 Like
Friday 3/28
HEAVY DEADLIFT VARIATION
Sumo Deadlift
3x135
3x135
3x225
3x225
1x315
1x345
1x375
1x405
This was a quick workout that felt really fantastic. I was amazed at how easy the 405 single felt for my first time pulling heavy (ish) sumo in awhile. I wonder if all the box squats and the return to conventional & axle deadlift has really helped that much - I felt like I’d be good for 500 today.
1 Like
Saturday 3/29
HEAVY KETTLEBELL PRESS
Bottoms-Up Press
5x26
5x35
Kettlebell Press
2x44
2x53
2x62
2x70
2x80
1x88
Sunday 3/30
EASY DEADLIFT
Deadlift
3x135
3x135
3x225
3x225
3x315
3x315
3x315
Monday 3/31
SQUAT VARIATION
Box Squat
2x135
2x165
2x195
8 x 2 x 210
Back Extensions
5 x 10
Weight Vest Walk
1 mile wearing 50-pound vest.
1 Like
Tuesday 4/1
LIGHT KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
2, 3, 2, 3, 2 x 53
Weight Vest Walk
1 mile wearing 50-pound vest.
Wednesday 4/2
LIGHT DEADLIFT
Axle Deadlift (no straps)
3x115
3x115
3x205
3x205
3x225
3x225
3x225
3x225
3x225
For now this is sort of functioning as a “speed deadlift” day - the light weight with no straps. I’ve got some ideas for changing it up in a few cycles where I’ll alternate weeks between lighter weights with no straps (like this) and heavier weights with straps for the best brute-strength max-effort deadlift a man can get, but for now I want to keep going with this adding 5 pounds per week. Building that grip strength!
2 Likes