ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Training Logs
3986

Friday 1/19

DEADLIFT SINGLES

Sumo Deadlift

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

1 Like
3987

Saturday 1/20

DOUBLE KETTLEBELL

Double KB Front Squats

10 x 3 x 53

1 Like
3988

Sunday 1/21

FRONT SQUAT LADDER

Front Squat

5x135
4x165
3x195
2x225
1x255
1x255
1x255

1 Like
3989

Monday 1/22

EASY BACK SQUATS

2x132
2x132
2x176
2x176
2x196
2x196
2x246
2x246
2x266
2x266

1 Like
3990

Tuesday 1/23

KETTLEBELL FULL BODY

Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Swing 10x62
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44

1 Like
3991

Wednesday 1/24

EASY BOX SQUAT

Box Squat

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

1 Like
3992

Thursday 1/25

KETTLEBELL FULL BODY

Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Swing 10x62
Press 2x70
Press 3x70
Press 2x70
Press 3x70
Press 2x80

1 Like
3993

Friday 1/26

DEADLIFT SINGLES

Sumo Deadlift

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

1 Like
3994

Saturday 1/27

AXLE PRESS LADDER

Axle Overhead Press

5x55
4x85
3x115
2x145
1x160

DB Lat Raise

5 x 10 x 15’s

DB Curls

5 x 10 x 20’s

2 Likes
3995

Sunday 1/28

DEADLIFT SINGLES

Sumo Deadlift

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

1 Like
3996

Monday 1/29

DYNAMIC EFFORT SQUAT

Box Squat

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

Back Extension

3 x 10

1 Like
3997

Tuesday 1/30

KETTLEBELL FULL BODY

Forward Press 10x18
Halos 10x26
Bottoms Up Press 6x35
Overhead Lunge 6x44
Suitcase Deadlift 10x53
Swing 10x62
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 3x44
Bottoms Up Press 2x44
Bottoms Up Press 1x53

1 Like
3998

Wednesday 1/31

EASY DEADLIFT

Sumo Deadlift

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

1 Like
3999

Thursday 2/1

KETTLEBELL PRESS

Bottoms Up Press

5x18
4x26
3x35
2x44
1x53

Kettlebell Press

3x70
4x70
3x70
4x70
3x70

1 Like
4000

Friday 2/2

SUMO DEADLIFT LADDER

Sumo Deadlift

5x135
4x225
3x315
1x405
1x435
1x435

1 Like
4001

Saturday 2/3

DOUBLE KETTLEBELL

Bottoms Up Press

5x18
5x26
5x26
5x35
5x35

Double KB Press

10 x 3 x 53’s

1 Like
4002

Sunday 2/4

EASY DEADLIFT

Sumo Deadlift

5x135
5x225
1x315
1x405
1x435
1x435

1 Like
4003

Slight programming update - my knee has been a bit crackly of late so I am going to give squats a break for a few weeks. Deadlifts have felt good and the low-volume kettlebell pressing has too, so I’m going to run a little dual-program action by layering together two StrongFirst 3-day-a-week programs (deadlifts on Mondays, Wednesdays, and Fridays; pressing on Tuesdays, Thursdays and Saturdays) with a little wild card on Sunday. Start tomorrow, some details all the way up in post #1.

1 Like
4004

Monday 2/5

SFG DEADLIFT: WEEK 1, DAY 1

Sumo Deadlift

5x135

5x225

15 x 1 x 315

1 Like
4005

Tuesday 2/6

KETTLEBELL PRESS: MEDIUM

Halos 10x18
Bottoms Up Press 10x26
Single Leg Deadlift 10x35
Suitcase Deadlift 10x44
Press 3x70
Press 4x70
Press 3x70
Press 4x70
Press 3x70

1 Like