ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Monday 12/11

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x285

1 Like

Tuesday 12/12

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
Press 1x80
Press 1x80
Press 1x80

1 Like

Wednesday 12/13

BENCH PRESS TRIPLES

Bench Press

3x135
3x150
3x165
3x180
3x195
3x225
3x225

Dumbbell Curl

5 x 10 x 20’s

1 Like

Thursday 12/14

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
Press 1x80
Press 1x80
Press 1x80

1 Like

Friday 12/15

EASY DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
1x405
1x405
1x405
1x405
1x405

1 Like

Saturday 12/16

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
Press 3x70
Press 2x70

1 Like

Sunday 12/17

KETTLEBELL FULL BODY

Front Raise 10x10
Forward Press 10x15
Bottoms Up Press 10x20
Halos 10x25
Overhead Lunge 10x30
DB Goblet Squat 5x100
DB Goblet Squat 5x100
DB Goblet Squat 5x100
DB Goblet Squat 5x100
DB Goblet Squat 5x100

1 Like

Monday 12/18

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x285
2x290

1 Like

Tuesday 12/19

KETTLEBELL FULL BODY

Front Raise 10x9
Forward Press 10x13
Bottoms Up Press 10x18
Halos 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70

1 Like

Wednesday 12/20

EASY DEADLIFT DAY

Sumo Deadlift

5x135
4x225
3x315
1x405
1x405
1x405
1x405
1x405
1x405

1 Like

Thursday 12/21

KETTLEBELL FULL BODY

Front Raise 10x9
Forward Press 10x13
Bottoms Up Press 10x18
Halos 10x26
Overhead Lunge 10x35
Single Leg Deadlift 10x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Two-Hand Swing 10x70
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x70

1 Like

Friday 12/22

EASY DEADLIFT DAY

Sumo Deadlift

5x135
4x225
3x315
1x405
1x405
1x405
1x405

1 Like

Saturday 12/23

KETTLEBELL FULL BODY

Front Raise 10x9
Forward Press 10x13
Halos 10x18
Bottoms Up Press 10x26
Overhead Lunge 10x35
Snatch 10x44
Single Leg Deadlift 10x53
Suitcase Deadlift 10x62
Goblet Squat 10x70
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x70

1 Like

Sunday 12/24

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
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x70

1 Like

Monday 12/25

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x285
2x300

KB Bottoms Up Press

5x26
5x26
5x26
1x35
1x44

1 Like

Tuesday 12/26

BENCH PRESS TRIPLES

Bench Press

3x135
3x150
3x165
3x180
3x195
3x210
3x225

Dumbbell Curl

5 x 10 x 20’s

1 Like

Wednesday 12/27

KETTLEBELL FULL BODY

Bottoms Up Press 10x26
Overhead Lunge 10x26
Single Leg Deadlift 10x26
Suitcase Deadlift 10x44
Goblet Squat 10x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44

Holiday travel. Brought our 26 along and have a 44 stashed at my in-laws house so will make do with this for a few days. Kind of cool to feel like I’ve leveled up a bit on the bottoms-up press. Had never really attempted it with 44 prior to the last week or two. Very challenging but doable for a few reps now, enough that I felt like doing my 2-3-2-3-2 that I usually do with a 70-80 pound bell at home was reasonably approximated in effort by doing bottoms up press with a 44. In fact I may try to work this in on a semi regular basis as it’s a cool movement and I’d love to get even more comfortable doing it with slightly heavier bells.

2 Likes

Thursday 12/28

EASY SQUATS

Back Squat

2x132
2x152
2x176
2x196
2x266
2x266
2x266
2x266

Quick squat workout at my dad’s house today - mix of pounds & kilogram plates accounting for the odd weights.

1 Like

Friday 12/29

KETTLEBELL FULL BODY

Bottoms Up Press 10x26
Overhead Lunge 10x26
Suitcase Deadlift 10x44
Bottoms Up Press 2x44
Goblet Squat 5x44
Bottoms Up Press 3x44
Goblet Squat 5x44
Bottoms Up Press 2x44
Goblet Squat 5x44
Bottoms Up Press 3x44
Goblet Squat 5x44
Bottoms Up Press 2x44

1 Like

Saturday 12/30

KETTLEBELL FUN

Bottoms Up Press

2x44
3x44
2x44
3x44
2x44
3x44
2x44
3x44
2x44

Decided to simplify and just do this today on our last travel day. Hoo boy. Much harder than it looks - once the stabilizers and forearms start to fatigue every rep requires pretty fierce concentration.

2 Likes