Tuesday 2/10
LIGHT PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Sandbag Shoulder Carry
100, 100, 100, 100
Wednesday 2/11
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x135
2x225
2x225
2x255
2x255
2x265
2x265
2x265 (+1 chain)
2x265 (+1 chain)
Thursday 2/12
MEDIUM PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
2, 3, 2, 3, 2 x 62
Friday 2/13
MEDIUM DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
2x315
2x315
1x405
1x405
1x435
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Saturday 2/14
STRONGMAN EVENTS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Axle Clean & Press
150, 150, 150, 150, 150
Farmer’s Walk
115, 115, 115, 115, 115
Kettlebell Press
62, 62, 62, 70, 80
First time pressing the 80 this calendar year. Easy. Steadily working my way back up to that 106.
1 Like
Sunday 2/15
CONDITIONING
Pull-ups
3, 3, 3, 3, 3, 3, 3
Monday 2/16
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 155
2 x 185
2 x 185
8 x 2 x 215
Tuesday 2/17
LIGHT PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
4, 5, 4, 5, 4 x 53
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Wednesday 2/18
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x135
2x225
2x225
2x255
2x255
2x265
2x265
2x265 (+1 chain)
2x265 (+1 chain)
2x265 (+2 chain)
Thursday 2/19
MEDIUM PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
2, 3, 2, 3, 2 x 62
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Friday 2/20
MAX EFFORT(ish) DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
2x315
2x315
1x405
1x405
1x435
1x445
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Deadlifts felt good today so I took a single at 445 at the end to set a “2026” PR. As I go into my 40’s this year, I think I’m gonna do this thing where I basically track PR’s on a calendar-year basis, resetting at the start of the year and nudging them up over the course of the year.
2 Likes
Saturday 2/21
STRONGMAN EVENTS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Axle Clean & Press
155, 155, 155, 155, 155
Farmer’s Walk
115, 115, 115, 115, 115
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Couple of observations
- I’m aware that these weights are, like, embarrassingly light by strongman comp standards. For now I’m taking a couple of months to get my body adapted to things since it’s been years since I did anything involving movement (all static strength). I do expect to nudge these things up a bit over the course of the year.
- I might just try to finish nearly every workout or at least 3-4 per week with 5 down and back sandbag shoulder carries. Just a great movement for the whole body.
2 Likes
Sunday 2/22
CONDITIONING
Pull-ups
3, 3, 3, 3, 3, 3, 3, 3
Monday 2/23
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 185
2 x 215
8 x 2 x 220
Tuesday 2/24
MEDIUM PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
2, 3, 2, 3, 2 x 70
One night in a hotel and this morning happened to realize this was the best hotel gym I’ve ever seen. Just felt some extra motivation and decided I wanted to press a little heavier than “scheduled” - which was fun, but I think on Thursday I’ll do my “light press” to keep total volume and intensity where I think I should be for now.
1 Like
Wednesday 2/25
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x135
2x225
2x225
2x265
2x265
2x265 (+1 chain)
2x265 (+2 chain)
2x265 (+3 chain)
1 Like
Thursday 2/26
LIGHT PRESS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Kettlebell Press
2, 3, 2, 3, 2 x 70
Sandbag Carry
100, 100, 100, 100, 100
Friday 2/27
MEDIUM DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
2x315
2x315
1x405
1x405
1x435
1x435
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Saturday 2/28
STRONGMAN EVENTS
Bottoms-Up Press
4, 5, 4, 5, 4 x 26
Axle Clean & Press
160, 160, 160, 160, 160
Farmer’s Walk
115, 115, 115, 115, 115
Sandbag Shoulder Carry
100, 100, 100, 100, 100
Random thought / entry: I woke up feeling all kinds of jacked up this morning. I know that I could lift a heavier sandbag or do a heavier farmer’s walk but I feel vindicated in my decision to stick with those “light” weights for a solid 4-6 more weeks to let my body adapt to doing those movements before pushing the weights. Eventually, I’ll get a 150-pound sandbag and increase the farmer’s weights to more like 150 per hand as well, but for now I think a couple more weeks at these weights are needed to get used to doing these movements.
As I’ve increased in training age I really differentiate soreness into “my muscles are sore because I worked hard” (good soreness that can be recovered from) vs “my joints hurt” (indicative of an injury or something unlikely to just go away by training through it) and I really try to pull back whenever I feel that second type.
1 Like