ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Training Logs
4006

Wednesday 2/7

SFG DEADLIFT: WEEK 1, DAY 2

Sumo Deadlift

5x135

5x225

1x315

12 x 1 x 345

1 Like
4007

Thursday 2/8

KETTLEBELL PRESS: HEAVY

Halos 10x18
Bottoms-Up Press 10x26
Single Leg Deadlift 10x35
Suitcase Deadlift 10x44
Press 2x80
Press 3x80
Press 2x80
Press 3x80
Press 2x80

1 Like
4008

Friday 2/9

SFG DEADLIFT: WEEK 1, DAY 3

Sumo Deadlift

5x135

5x225

1x325

8 x 1 x 405

1 Like
4009

Saturday 2/10

DOUBLE KETTLEBELL

Double KB Press

12 x 3 x 53’s

1 Like
4010

Sunday 2/11

DUMBBELL WORKOUT

Lat Raise 10x10’s
Front Raise 10x15’s
Curl 10x20’s
Hammer Curl 10x25’s
Rotating Press 10x30’s
Neutral Press 10x35’s
Overhead Press 10x40’s
Incline Press 10x45’s

Twice through this whole thing. If I’m going to keep with my idea of layering the two StrongFirst programs (deadlift MWF, kettlebell press Tu/Th/Sat) then I think the best use of Sunday is a little wild card light dumbbell workout to try to keep my whole upper body in good working order.

The other nice thing about this, besides just keeping my upper body generally well conditioned with dumbbells, is that I’ll have to travel for work a couple times a year now & nearly every hotel these days has a gym with dumbbells from 10-50 pounds, so being properly conditioned for this kind of work makes it easy to slide in a few workouts like that when traveling.

1 Like
4011

Monday 2/12

SFG DEADLIFT: WEEK 2, DAY 1

Sumo Deadlift

5x135

5x225

15 x 1 x 315

1 Like
4012

Tuesday 2/13

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
4013

Wednesday 2/14

SFG DEADLIFT: WEEK 2, DAY 2

Sumo Deadlift

5x135

5x225

1x315

12 x 1 x 345

1 Like
4014

Thursday 2/15

KETTLEBELL PRESS: HEAVY

Halos 10x18
Bottoms Up Press 10x26
Single Leg Deadlift 10x35
Suitcase Deadlift 10x44
Press 2x80
Press 3x80
Press 2x80
Press 3x80
Press 2x80

1 Like
4015

Friday 2/16

SFG DEADLIFT: WEEK 2, DAY 3

Sumo Deadlift

5x135

5x225

1x315

8 x 1 x 405

1 Like
4016

Saturday 2/17

DOUBLE KETTLEBELL

Double KB Press

12 x 3 x 53’s

1 Like
4017

Sunday 2/18

EASY QUICK DEADLIFT

Sumo Deadlift

5x135

5x225

12 x 1 x 315

1 Like
4018

Monday 2/19

SFG DEADLIFT: WEEK 3, DAY 1

Sumo Deadlift

5x135

5x225

15 x 1 x 315

1 Like
4019

Tuesday 2/20

KETTLEBELL PRESS: MEDIUM

Bottoms Up Press 5x18
Bottoms Up Press 5x26
Bottoms Up Press 5x35
Bottoms Up Press 5x44
Bottoms Up Press 1x53
Press 3x70
Press 4x70
Press 3x70
Press 4x70
Press 3x70

1 Like
4020

Wednesday 2/21

SFG DEADLIFT: WEEK 3, DAY 2

Sumo Deadlift

5x135

5x225

1x315

12 x 1 x 345

1 Like
4021

Thursday 2/22

KETTLEBELL PRESS: HEAVY

Bottoms Up Press 5x18
Bottoms Up Press 4x26
Bottoms Up Press 3x35
Bottoms Up Press 2x44
Bottoms Up Press 1x53
Press 2x80
Press 3x80
Press 2x80
Press 3x80
Press 2x80

4022

Friday 2/23

SFG DEADLIFT: WEEK 3, DAY 3

Sumo Deadlift

5x135

5x225

1x315

8 x 1 x 405

4023

Saturday 2/24

DOUBLE KETTLEBELL

Double KB Press

16 x 3 x 53’s

1 Like
4024

Sunday 2/25

DUMBBELL UPPER BODY

Lat Raise 10x10
Front Raise 10x15
Standard Curl 10x20
Hammer Curl 10x25
Rotating Press 10x30
Neutral Grip Press 10x35
Overhead Press 10x40

Three rounds.

1 Like
4025

Monday 2/26

SFG DEADLIFT: WEEK 4, DAY 1

Sumo Deadlift

5x135

5x225

15 x 1 x 315

1 Like