Tuesday 11/21
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Suitcase Deadlift 10x44
Goblet Squat 10x53
Press 1x62
Press 1x70
Press 1x80
Press 1x80
Press 1x80
Watched a webinar on kettlebells for injury prevention and mobility, bought a book, decided I might try something new (kind of like this) for most of my kettlebell days, at least the ones I do at home where I have my full range of KB’s available.
Wednesday 11/22
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x210
Dumbbell Curl
3 x 10 x 15
Dumbbell Press
3 x 10 x 25
Sticking with my plan of doing some light, slow-tempo, controlled dumbbell stuff for a little pump work at least a few times a week now.
Thursday 11/23
MINI DEADLIFT MEET
Sumo Deadlift
5x135
4x225
3x315
1x405
Attempt 1: 435
Attempt 2: 465
Attempt 3: 495
Happy with this. Good solid 495 pull on Turkey Day. Happy Thanksgiving everyone!
Friday 11/24
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Suitcase Deadlift 10x44
Goblet Squat 10x53
Two-Hand Swing 10x62
Press 2x70
Press 3x70
Press 2x70
Saturday 11/25
DUMBBELL & KETTLEBELL
DB Lat Raise 10x10
DB Front Raise 10x10
DB Curl 10x15
DB Hammer Curl 10x15
DB Curl 10x20
KB Overhead Lunge 10x35
KB Goblet Squat 10x35
KB Bottoms-Up Press 5x35
KB Overhead Lunge 10x35
KB Goblet Squat 10x35
KB Bottoms-Up Press 5x35
KB Snatch 10x35
KB Snatch 10x35
Sunday 11/26
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Monday 11/27
DYNAMIC EFFORT SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x275
2x275
Tuesday 11/28
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Wednesday 11/29
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x210
3x215
Dumbbell Curl
5 x 10 x 20’s
Thursday 11/30
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Friday 12/1
EASY DEADLIFT DAY
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
1x405
Saturday 12/2
EASY DEADLIFT DAY
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
1x405
Sunday 12/3
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 1x70
Press 1x80
Press 1x80
Press 1x88
Press 1x88
Monday 12/4
BOX SQUAT DOUBLES
Box Squat
2x135
2x165
2x195
2x225
2x255
2x280
2x280
Tuesday 12/5
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Wednesday 12/6
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x225
Dumbbell Curl
5 x 10 x 20’s
Thursday 12/7
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Friday 12/8
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
1x405
Saturday 12/9
KETTLEBELL FULL BODY
Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 1x70
Press 1x70
Press 1x80
Press 1x80
Press 1x88
Sunday 12/10
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
1x405