T Nation

5/3/1 and Kettlebell Training


#1

7/1/15
Overslept and woke up late, no time for the gym used kettlebells instead
Double kettlebell military press
2 x 5 x 90, 5 x 110, 10 x 2 x 140
alternated with Double Rows
2 x 5 x 90, 5 x 110, 10 x 5 x 140
Double Front Squat
5 x 5 x 140 alternated with
Deadlift
5 x 10 x 176 (double 88's)


#2

7/2/15
Squat ? 315
5 x 135, 5 x 155, 5 x 185, 3 x 225, 3 x 255, 10 x 285, 20 x 195
Pullups, 12 x 4 at 188 lbs.
Bench Press 5 x 10 x 135


#3

7/4/15
88 lb. kettlebell
One Arm Rows, 3 x 7L, 7R
Front Squat 3 x 5L, 5R
Push Press 7 x 1L, 7R
Two hand swings 15 x 20, super setter with rows, squats, push press
Turkish Getup 7 x 1L, 1R alternating hands after each rep
400 reps, 35,200 lbs. 55 minutes


#4

7/6/15
88 lb. kettlebell
One Arm Rows, 3 x 7L, 7R
Front Squat 3 x 5L, 5R
Push Press 7 x 1L, 7R
Two hand swings 15 x 20, super setter with rows, squats, push press
Turkish Getup 7 x 1L, 1R alternating hands after each rep

7/5/15
Training max 200 Bench Press
5 x 95, 5 x 115, 5 x 135, 5 x 150, 3 x 170, 3 x 190 4 x 5 x 135, 9 x 135
Pullups 7 x 4, 4 x 3


#5

7/7/15
Press Max 140
5 x 65, 5 x 75, 5 x 85, 5 x 105, 3 x 120, 2 x 135, 5 x 10 x 85
Pullups 13 x 3
Deadlift Max 315
5 x 135, 5 x 185, 5 x 225, 5 x 245, 3 x 275, 3 x 315, 5 x 5 x 245


#6

7/8/15
88 lb. kettlebell
Rows 3 x 8R, 8L
Push Presses, 8 x 1R, 1L
Squats 3 x 6R, 6L
TGU 8R, 8L
Two hand swings 15 x 20


#7

7/9/15
Pullups 17 x 3
Squats, Training Max 315, 5 x 135, 5 x 185, 5 x 225, 5 x 245, 3 x 275, 3 x 315, 5 x 10 x 185
Bench Press, Training Max 205, 5 x 95, 5 x 105, 5 x 115, 5 x 135, 5 x 155, 8 x 175, 5 x 10 x 135.


#8

7/16/15
Squats, ? 325
5 x 135, 5 x 155, 3 x 185, 5 x 225, 5 x 245, 10 x 275, 5 x 10 x 185
Pullups
11 x 3
Bench Press, Training max 205
5 x 95, 5 x 115, 3 x 135, 3 x 165, 5 x 185, 5 x 5 x 165

7/11/15
Deadlifts, ? 325
5 x 135, 5 x 155, 5 x 185, 5 x 225, 5 x 245, 5 x 275
Military Press ? 145
5 x 65, 5 x 75, 5 x 85, 5 x 95, 5 x 110, 5 x 125
Pullups 12 x 3


#9

7/18/15
Shoulder Press, Training max 145
5 x 65, 5 x 85, 3 x 85, 3 x 105, 3 x 115, 4 x 130, 5 x 5 x 115
Pullups
8 x 4, 6 x 3 =50
Deadlift, Training max, 325
5 x 135, 5 x 155, 3 x 185, 3 x 225, 3 x 275, 6 x 295, 1 x 315, 1 x 335, 1 x 315


#10

7/19/15
88 lb. kettlebell
Rows 3 x 8R, 8L
Push Presses, 8 x 1R, 1L
Squats 3 x 6R, 6L
TGU 8R, 8L
Two hand swings 15 x 20

2.8 mile run


#11

7/20/15
Double 70 Kettlebells
20 minutes
MIlitary Press/Rows
12 x 2, 1 x 1 for presses, 13 x 3 Rows
Rest 5 minutes
15 minutes
Double Front Squat/Double Swings Outside the Knees
10 x 3 for squats, 10 x 5 for swings


#12

7/21/15
Bench Press
5 x 95, 5 x 115, 5 x 135, 5 x 155, 3 x 175, 2 x 195, 1 x 205, failed 215, 5 x 3 x 185
Pullups
11 x 5 ( PR), 2 x 3
Squats
5 x 135, 5 x 155, 5 x 185, 3 x 225, 5 x 245, 3 x 260, 3 x 275, 3 x 295, 3 x 315, 20 x 225


#13

7/23/15
Military Press â?¢ 145
5 x 65, 5 x 75, 3 x 85, 5 x 110, 3 x 125, 1 x 140, 5 x 5 x 115
Pullups
8 x 5, 5 x 3 =50
Deadlift â?¢ 325
5 x 135, 5 x 155, 3 x 185, 5 x 245, 3 x 275, 5 x 310, 5 x 5 x 260
Cycle 7 complete

7/22/15
88 lb. kettlebell
One Arm Row, 3 x 8L, 8R
Push Press, 8 x 1L, 1R
Squat, 3 x 6L, 6R
300 swings done in sets of 20-25
TGU, First one lost the bell
Dropped down to a 70 lb. bell
5 L, 5R


#14

Good stuff as usual BCFlynn!! Have you seen any strength carryover from your KB’s to your 5/3/1 Lifts or vice versa? When I was hitting the KB work on a consistent basis my upper back and hips had a lot more endurance but doing a lot of jerks, long cycle and get ups started to hinder my bench pressing more than any other lift.

I like the setup you have with the 2 day a week 5/3/1 template and hitting the bells on your off days. Definitely a smart way to train kettlebells and barbells. Awesome Get Up strength with the 88. That would bash my skull in right now!


#15

Took a week off for vacation

8/2/15
Cluster training/Rest Pause
5 rounds of 5 sets of 3, 30 seconds rest between sets, 3 minutes rest between rounds
25 x 3 x 110 (Double 55 kettlebells
Rows
5 x 10 1 140
Double Swings
10 x 10 x 140, 30 seconds between sets
TGU
5,5 with a 70

8/1/15
Squats, Training max 335
5 x 135, 5 x 155, 3 x 185, 5 x 225, 5 x 255, 7 x 285 17 x 230 (This wasn’t smart) Over did it and got a headache


#16

8/7/15
Pullups
6x5,5x3,1x5
Bench Press
3 x 5 x 135
3 x 155
3 x 175
2 x 195
5 x 2 x 185
Squats
5 x 135
5 x 155
3 x 185
3 x 235
3 x 275
3 x 300
3 x 5 x 275
Dips
3 x 19

8/6/15
Double 70 kettlebells
3 rounds Work : Rest ratio 1:2 done a a complex
Squat x 3, Double Swing x 3, Squat x 3, Double Clean x 3 Tough
Double 45 kettlebells
3 rounds Work: Rest ratio 1:2 done as a chain
Double Clean x 6, Military Press x 6, Double Snatch x 6 Squat x 6

8/5/15
Deadlift
5 x 135, 5 x 155 3 x 185, 5 x 225, 5 x 255, 7 x 285
Military Press
5 x 65, 5 x 75, 5 x 85, 5 x 105, 5 x 120, 4 x 1125
Pullups 6 x 5, 1 x 3


#17

10/20/15
Bench Press 5 x 5 x 170
Pullups 14 x 3
Deadlift 5 x 135, 5 x 185, 5 x 225, 5 x 250, 5 x 265, 5 x 275, 5 x 290
Squat 5 x 135, 5 x 185, 5 x 225, 5 x 5 x 290
Farmers Carries 500 paces

10/19/15
Double 70 kettlebells
Double MIlitary Press, Front Squat, Double Rows
5 ladders x 1,2,3
Double Swings Outside the Knees 88’s
6 x 5
Farmer Carries 88’s
500 paces


#18

10/21/15
Double 45 ketllebells
4 rounds of this chain, 6 times around the chain =1 round/30 reps work to rest 1:1
Double Clean x 1
Double Snatch x 1
Jerk x 1
Double Front Squat x 1
Double Swing x 1

4 rounds of this complex 19 reps work : rest 1:1
Double Clean x 1
Front Squat x 3
Double Clean x 3
Front Squat x 3
Double Military Press x 3
Front Squat x 3
Double Swing x 3

Farmers Carries Double 70 kettlebells
5 x 100 paces

Hill sprints, 10 sprints x 80 yards


#19

10/23/15
Double 55’s
Military Press, Squat Row Complex
10 x 5
Snatches, 55
6 x 5, 1 x 10 rest to top of minute
Farmer carries,
5 x 100 paces with the 55’s