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)

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

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

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

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

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

7/9/15

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.

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

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

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

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

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

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

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!

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

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

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

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

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