Friday 10/13
EASY DEADLIFT DAY
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Press 5x18, 26, 35
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Friday 10/13
EASY DEADLIFT DAY
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Press 5x18, 26, 35
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Saturday 10/14
EASY FRONT SQUAT
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Press 5x18, 26, 35
Front Squat
2x135
2x165
2x195
2x225
2x255
1x275
Sunday 10/15
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x20, 25, 30
A2. Goblet Squat 5x20, 25, 30
A3. Bottoms-Up Press 5x20, 25, 30
Goblet Squat
5x55
5x65
5x75
5x85
5x100
Monday 10/16
EASY BACK SQUAT
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Press 5x18, 26, 35
Back Squat
2x135
2x165
2x195
2x225
2x255
Tuesday 10/17
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Press 5x18, 26, 35
Goblet Squat
5x97
5x97
5x97
5x97
5x97
Wednesday 10/18
EASY DEADLIFT DAY
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Thursday 10/19
EASY DEADLIFT DAY
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Felt pretty good after my kettlebell trio, decided to just do my little 5/4/3/2/1 deadlift ladder again today.
Friday 10/20
FRONT SQUAT DOUBLES
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Front Squat
2x135
2x165
2x195
2x225
2x255
Saturday 10/21
FRONT SQUAT DOUBLES
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Front Squat
2x135
2x165
2x195
2x225
2x255
Yeah, same as yesterday. I’m gonna be away for a few days next week and will just have a kettlebell with me so I’m doing a few extra barbell workouts this week.
Sunday 10/22
Kettlebell Trio
A1. Overhead Lunge 5x30
A2. Goblet Squat 5x30
A3. Bottoms-Up Press 5x30
Five rounds.
Goblet Squat
5x100
5x100
5x100
Monday 10/23
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Will be traveling for a few days and likely doing kettlebell only during that time, so I wanted to get a good deadlift in before I go. Today’s single at 440 felt good.
Tuesday 10/24
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Four rounds. I’ll be traveling for a few days so I brought my “travel kettlebell” along (a rubber coated 26 pounder that I bought and travel with in a bowling-ball bag…packed with workout clothes and everything it still fits in the limit for checked baggage). A week of this should be good for me.
Wednesday 10/25
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Five rounds.
Thursday 10/26
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Five rounds.
Friday 10/27
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Five rounds.
Saturday 10/28
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Five rounds.
Sunday 10/29
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x26
A2. Goblet Squat 5x26
A3. Bottoms-Up Press 5x26
Five rounds.
Last day of my trip today. Will see my trusty barbells tomorrow so I can lift something heavy again.
Monday 10/30
BOX SQUAT DOUBLES
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Box Squat
2x135
2x165
2x195
2x225
2x255
Back Extension
3x10
Tuesday 10/31
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x195
3x195
Going to try to bring bench press back and see if my shoulder feels OK.
Wednesday 11/1
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35, 44, 53
A2. Goblet Squat 5x18, 26, 35, 44, 53
A3. Bottoms-Up Press 5x18, 26, 35, 44, 53
With an asterisk - I have to switch to regular pressing for the 44 and 53. Eventually would love to do this straight up carrying it all the way to the 53 with the bottoms up press.