Saturday 9/28
KB PRESS LADDER
Kettlebell Press
5x44
4x53
3x62
2x70
1x80
1x80
This was kind of a “baseline test” now that I’ve been doing my remedial press for a few weeks.
I plan to do four week blocks of the little cycle you’ve been seeing (workout A: 4,5,4,5,4; workout B: 3,4,3,4,3; workout C: 2,3,2,3,2) where I increase the bell size every four weeks. Each workout will be once per week with pull-ups on the in-between days. The next four weeks I’ll do this using the 53 / 62 / 70, after which I’ll retest my “max” and hit the 88. Repeating that for a few months will hopefully get my up to pressing a 106 pound bell.
Sunday 9/29
CONDITIONING
Pull-ups
3, 3, 3, 3, 3
Dumbbell Stuff
Curls 2x10x15
Hammer Curl 2x10x20
Alternate Curl 2x10x25
To be honest - these pull-ups were harder than I expected - guess that should have been expected after six weeks of not doing them and a surgery that affected my core substantially. This week I’ll be alternating pull-ups with my kettlebell pressing program and probably just sticking with 3’s for the week, moving up to 4’s next week as long as my pull-up chops seem to come back accordingly.
Saturday 10/5
QUICK PRESS LADDER
Kettlebell Press
5x44
4x53
3x62
2x70
1x80
1x80
Saturday 10/12
HEAVY PRESS
Kettlebell Press
4x53
4x53
3x62
3x62
2x70
2x70
1x80
1x80
1x88
Pull-ups
3, 3, 3, 3, 3