Wednesday 6/25
CONDITIONING
Bottoms-Up Press
5x26
5x26
Kettlebell Snatch
10x26
10x26
10x53
10x53
10x53
10x53
10x53
Thursday 6/26
CONDITIONING
Pull-ups
10 x 3
Friday 6/27
MAX EFFORT(ish) DEADLIFT
Sumo Deadlift
3x135
3x135
3x225
3x225
1x315
1x315
1x405
1x435
1x465
Saturday 6/28
MAX EFFORT(ish) SQUAT
Box Squat
2 x 135
2 x 165
2 x 195
2 x 225
2 x 225 (+1 chain)
2 x 225 (+2 chains)
2 x 225 (+3 chains)
2 x 225 (+4 chains)
2 x 225 (+4 chains)
A little off sequence due to some planned travel (this past week) and some unplanned travel required next week. Will manage to get a couple squat workouts in and just do some pull-ups and kettlebell stuff between.
Sunday 6/29
CONDITIONING
Pull-ups
12 x 3
Monday 6/30
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x225 (+1 chain)
2x225 (+2 chains)
2x225 (+3 chains)
2x225 (+4 chains)
Tuesday 7/1
EASY SQUAT DOUBLES
2x132
2x132
2x152
2x152
2x176
2x176
2x196
2x196
2x266
2x266
Have to travel to my family home a few times this week, so lifting with my dad’s weights. As those who have read one of these posts before may know…he has a mix of kilogram and pound plates, hence the odd increments.
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Wednesday 7/2
HEAVY(ish) DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
1x405
1x405
1x405
Pull-ups
3, 3, 3, 3, 3
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Thursday 7/3
CONDITIONING
Pull-ups
10 x 3
Friday 7/4
EASY SQUAT DOUBLES
Back Squat
2x143
2x143
2x187
2x187
2x207
2x207
2x277
2x277
2x277
Another quick workout back at my parents’ house over 4th of July weekend.
Saturday 7/5
CONDITIONING
Kettlebell Medley
Overhead Lunge 5x26
Bottoms-Up Press 5x26
Goblet Front Lunge 5x26
Bottoms-Up Press 5x26
Goblet Reverse Lunge 5x26
Bottoms-Up Press 5x26
Overhead Lunge 5x26
Bottoms-Up Press 5x26
Goblet Front Lunge 5x26
Bottoms-Up Press 5x26
Goblet Reverse Lunge 5x26
Bottoms-Up Press 5x26
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Sunday 7/6
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x225 (+1 chain)
2x225 (+2 chains)
2x225 (+3 chains)
2x225 (+4 chains)
2x225 (+4 chains)
2x225 (+4 chains)
Monday 7/7
DYNAMIC EFFORT SQUAT
Box Squat
2 x 135
2 x 165
2 x 195
2 x 225
12 x 2 x 225 (+1 chain)
Tuesday 7/8
FUN SQUAT DAY
SSB Box Squat
2x155
2x185
2x215
2x245
2x245
2x245
2x245
2x245
I got a big promotion at work this year and a nice annual bonus, so I decided it was time to treat myself and get a new toy. I went with the EliteFTS Yoke Bar, and since it came today, I couldn’t help but try it out, even though I squatted yesterday. Man, right out of the box I love this thing. Really happy to have another squat variation and should be a great long term tool.
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Good buy!
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Wednesday 7/9
FUN SQUAT DAY
SSB Box Squat
2x155
2x185
2x215
2x245
2x245 (+1 chain)
2x245 (+2 chains)
2x245 (+3 chains)
2x245 (+4 chains)
2x245 (+4 chains)
OK, now I’ll settle back into a regular routine, since I’ve had the chance to play with my new toy. I think for the next few cycles I’ll do dynamic effort (12 doubles) with the SSB & chains on Monday, then a max effort day with a regular barbell (plus or minus chains) on Wednesday.
Thursday 7/10
CONDITIONING
Pull-ups
10 x 3
Friday 7/11
MEDIUM EFFORT DEADLIFTS
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
1x405
1x405
1x405
1x405
Saturday 7/12
FUN SQUAT DAY
SSB Box Squat
2x155
2x155
2x185
2x185
2x215
2x215
2x245
2x245
2x275
2x275
2x275
And thus concludes my week of not being able to resist playing with my new toy (and getting used to the SSB). For the next three weeks I’ll do dynamic effort (12x2) box squat with SSB on Mondays, max effort(ish) box squat using a regular bar (with or without chains) on Wednesdays, and sumo deadlift on Fridays. I’m going to work up to a nice 495 deadlift single right before we go on vacation for a week in August, then plan out the fall.
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Sunday 7/13
CONDITIONING
Pull-ups
12 x 3
Felt really great this morning. Don’t neglect your pull-ups ActivitiesGuy! They’re the key to a good looking and functional upper body!
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