Sunday 12/31
KETTLEBELL FULL BODY
Forward Press 10x15
Halos 10x20
Bottoms Up Press 10x25
Overhead Lunge 10x30
DB Goblet Squat 5x100
DB Goblet Squat 5x100
DB Goblet Squat 5x100
DB 1-Arm Press 1x70
DB 1-Arm Press 1x70
DB 1-Arm Press 1x70
DB 1-Arm Press 1x80
DB 1-Arm Press 1x80
DB 1-Arm Press 1x70
Monday 1/1
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x255
2x255
2x255
Tuesday 1/2
KETTLEBELL FULL BODY
Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Wednesday 1/3
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x225
3x225
3x225
Dumbbell Curl
3 x 10 x 20’s
Thursday 1/4
KETTLEBELL FULL BODY
Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x70
Friday 1/5
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
Double KB Press
3x53
3x53
3x53
3x53
3x53
Got some new toys this week (a pair of 53-pound “competition style” kettlebells) and wanted to play with them a little. Caught them on a good deal and thought it would be fun to have them, planning to start doing one day a week of double kettlebell complexes (something like clean-squat-press) for conditioning.
A random reflection. I’ve now had this training log for eight years. I looked through the first few posts and kind of laughed to see how much I was using the 88-pound kettebell at that time. A reflection of where I was in life at the time (living in an apartment, no kids yet, only had a few kettlebells in my apartment and a membership at a local gym which, incidentally, is still where I work out on Sunday mornings before church after dropping the kids at their program). But it is kinda cool to think of how long I’ve been carrying that 88 pound kettlebell around with me.
I’ve got a plan to do something like this with my kettlebell pressing the next few months:
Tuesdays will be bottoms-up presses with a 44 (maybe moving up to 53 for the last few sets once I’ve mastered the 44) for a 2-3-2-3-2 workout.
Thursdays I will also follow the 2-3-2-3-2 rep scheme, for now doing 70 across the board, eventually moving it up to the 80 for the last few sets, eventually making it to 2x70, 3x70, 2x80, 3x80, 2x88 for the standard workout. Once I’m doing that I might finally buy myself that 106 pounder and try to Press The Beast.
Saturdays I will do double kettlebell work with my shiny new 53’s, starting with clean-squat-press complexes to condition myself a bit.
Monday-Wednesday-Friday will remain my box squat, bench press, and deadlift days respectively.
Sunday will be the whatever-I-feel-like-at-the-gym-before-church workout.
Saturday 1/6
KETTLEBELL COMPLEXES
Double KB Clean/Squat/Press
10 x 3 x 53’s
Sunday 1/7
KETTLEBELL STUFF
Double KB Long Cycle
5 x 5 x 53’s
Double KB Press
5 x 5 x 53’s
Dipping the toes with the long cycle a little bit. I don’t expect to reach any kind of competitive level here but I’d like to build to maybe something like “10 sets of 10 done over 15-20 minutes” as a weekly conditioning workout. Since I didn’t want to go that hard on a movement I’ve literally never done before, I just started with 5 x 5 and finished with a bonus 5 x 5 of regular double-KB presses.
Monday 1/8
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x255
2x255
2x255
Tuesday 1/9
KETTLEBELL FULL BODY
Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Press 2x70
Press 2x70
Press 2x70
Wednesday 1/10
BENCH PRESS TRIPLES
Bench Press
3x135
3x165
3x195
3x225
3x225
3x225
Dumbbell Curl
4 x 10 x 20’s
Dumbbell Press
4 x 10 x 25’s
Thursday 1/11
KETTLEBELL FULL BODY
Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Friday 1/12
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
1x405
1x405
1x405
Saturday 1/13
DOUBLE KETTLEBELL
Double KB Long Cycle
6 x 6 x 53’s
Double KB Press
3 x 6 x 53’s
Sunday 1/14
KETTLEBELL PRESS
Bottoms Up Press
10x18
8x26
6x35
4x44
Kettlebell Press
8x53
6x62
4x70
2x80
Monday 1/15
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x255
2x255
2x255
2x255
2x255
Tuesday 1/16
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x225
3x225
3x225
Dumbbell Curl
3 x 10 x 20’s
Dumbbell Press
3 x 10 x 25’s
Wednesday 1/17
KETTLEBELL STUFF
Halos
2 x 10 x 26
Bottoms Up Press
5 x 3 x 35
Double KB Press
5 x 3 x 53’s
Had some business travel that got canceled this week, so I had benched yesterday (figuring that in hotel gyms with dumbbells I would do something loosely approximating a kettlebell workout). Trip didn’t happen due to flight cancellation. So I improvised a little today.
Thursday 1/25
KETTLEBELL FULL BODY
Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Goblet Squat 10x62
Double KB Press
10 x 3 x 53