Saturday 8/2
DUMBELL TOMFOOLERY
Hotel stay tonight. Dumbbell rack up to 75’s. Did some raises with the 5’s and 10’s, curls with the 15’s and 20’s, presses with the 25’s and 30’s, lunges with the 35’s and 40’s, and then goblet squats the rest of the way up.
Sunday 8/3
ACTIVE RECOVERY
Weight Vest Walk (30 Minutes)
1.5 miles wearing my 50 pound vest.
Monday 8/4
KETTLEBELL TOMFOOLERY
Overhead Lunge 5x26
Bottoms Up Press 5x26
Goblet Forward Lunge 5x26
Bottoms Up Press 5x26
Goblet Reverse Lunge 5x26
Overhead Lunge 5x53
Goblet Forward Lunge 5x53
Goblet Reverse Lunge 5x53
Overhead Lunge 5x53
Goblet Forward Lunge 5x53
Goblet Reverse Lunge 5x53
Overhead Lunge 5x53
Goblet Forward Lunge 5x53
Goblet Reverse Lunge 5x53
Tuesday 8/5
ACTIVE RECOVERY
Bikram Yoga (60 Minutes)
Wednesday 8/6
ACTIVE RECOVERY
Weight Vest Walk (30 Minutes)
1.5 miles wearing my 50 pound vest.
Thursday 8/7
KETTLEBELL TOMFOOLERY
Overhead Lunge 5x26
Goblet Forward Lunge 5x26
Goblet Reverse Lunge 5x26
Goblet Forward Lunge 5x53
Goblet Reverse Lunge 5x53
Bottoms Up Press 5x26
Bottoms Up Press 5x26
Bottoms Up Press 1x53
Bottoms Up Press 1x53
Bottoms Up Press 1x53
Friday 8/8
ACTIVE RECOVERY
Weight Vest Walk (42 Minutes)
2 miles wearing 50 pound vest.
Saturday 8/9
KETTLEBELL TOMFOOLERY
Bottoms-Up Press
5 x 5 x 26
5 x 1 x 53
Sunday 8/10
NO TRAINING
Travel day back from family vacation. We did swim in the pool with the kids before getting on the road, and we stopped during the drive to take the kids for a little hike in a gorgeous park (New River Gorge in WV) so there was some “non-exercise physical activity” but no formal “workout” today.
New “training cycle” starts tomorrow and I’m feeling stoked. The push for “600 deadlift on my 40th birthday” starts in earnest.
Monday 8/11
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
12 x 2 x 185
Tuesday 8/12
ACTIVE RECOVERY
Weight Vest Walk (30 Minutes)
1.5 miles wearing 50 pound vest.
Wednesday 8/13
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x255 (+1 chain)
2x255 (+1 chain)
2x255 (+1 chain)
Thursday 8/14
ACTIVE RECOVERY
Weight Vest Walk (30 Minutes)
1.5 miles wearing 50 pound vest.
Friday 8/15
LIGHT DEADLIFT
Sumo Deadlift
3 x 135
3 x 225
12 x 1 x 315
The lift was slow to start, well done for persevering. I’m no powerlifting judge, but I’d say the lockout could have been a bit soft?
I’m 40 next year (July) and my goal for pre-40 is pulling 5 plates (amongst other goals), so I’m with you on that front, look forward to seeing your progress!
Saturday 8/16
FUN SQUATS
SSB Box Squat
2x155
2x155
2x185
2x185
2x215
2x215
2x245
2x245
2x275
Sunday 8/17
ACTIVE RECOVERY
Weight Vest Walk (38 Minutes)
2 miles wearing 50 pound vest.
Good luck to you as well! 5 plates is nothing to sneeze at for a regular guy and there’s a part of me that knows deep down it would be fine for me to just maintain this level of strength & be perfectly healthy. I just want to take one real crack at logging a 600-pound deadlift in a meet (rather than living on my lifetime best of 620 as something I did with straps in my garage and while fatter than I should have been).
Agree with your assessment of my pull. I kind of can’t believe how slow the start was (though I have some thoughts on why that may be) and while I think it passes muster as a “gym lift” that lockout may not have gotten me three whites in a meet. But it’s a good assessment of where I am now. I do think I have a really good plan with three core days per week (SSB box squats, regular barbell back/box squats, and deadlift work) and a strategy for cycling the weights that I think should make progress sustainable for awhile.
Monday 8/18
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 185
12 x 2 x 190
Tuesday 8/19
ACTIVE RECOVERY
Weight Vest Walk (38 Minutes)
2 miles wearing 50 pound vest.