Tuesday 3/28
STRONGFIRST PRESS: WEEK 2, DAY 1
Kettlebell Press
3x18
3x18
3x26
3x26
3x35
3x35
3x44
3x44
3x53
3x53
3x62
3x62
4x62
4x62
3x62
3x62
5x62
5x62
3x62
3x62
4x62
4x62
1 Like
Wednesday 3/29
BENCH PRESS
Bench Press (Ohio Power Bar)
3x135
3x165
3x195
3x225
3x255
3x255
3x255
Thursday 3/30
STRONGFIRST PRESS: WEEK 2, DAY 2
Kettlebell Press
3x18
3x18
3x26
3x26
3x35
3x35
3x44
3x44
3x53
3x53
3x62
3x62
3x70
3x70
3x70
3x70
3x70
3x70
1 Like
Friday 3/31
EASY DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
1 Like
Friday 4/1
STRONGFIRST PRESS: WEEK 2, DAY 3
Kettlebell Press
3x18
3x18
3x26
3x26
3x35
3x35
3x44
3x44
3x53
3x53
6x53
6x53
7x53
7x53
6x53
6x53
6x53
6x53
6x53
6x53
1 Like
BRIEF STATUS UPDATE
I’m liking the kettlebell press program, and I feel like I might benefit from a real program for my barbell lifts too, so for the next month (and thereafter if it’s going well) I’m going to run the original 5/3/1 sets and reps for squat and bench press, starting with a nice light training max of 315 for squat and 260 for bench, and working my way up 5 pounds per month on each lift for a few rounds.
I much prefer singles only for deadlift, so I’ll just do 5 singles at 405 for maintenance on that.
2 Likes
Sunday 4/2
GYM WORKOUT
Bench Press
3x135
3x155
3x175
3x225
3x225
Seated Row
4 x 10 x 100
Pec Deck
4 x 10 x 100
Lat Pull-down
4 x 10 x 100
3 Likes
Monday 4/3
SQUAT 5/3/1: 5’s Day
Back Squat
5x135
5x165
5x195
5x225
5x255
Back Extension
3 x 10
1 Like
Tuesday 4/4
STRONGFIRST PRESS: WEEK 3, DAY 1
Kettlebell Press
3x18
3x18
3x26
3x26
3x35
3x35
3x44
3x44
3x53
3x53
3x62
3x62
5x62
5x62
3x62
3x62
5x62
5x62
3x62
3x62
5x62
5x62
3x62
3x62
(as these workouts are getting a bit more voluminous, eventually I may shave off the warmup with the 18 and 26 and just start with the 35, but for now I still like a lot of warmup sets to make sure I’m good and warmed up by the time I get to a heavier 'bell)
2 Likes
Wednesday 4/5
BENCH PRESS 5/3/1: 5’s Day
Bench Press (Ohio Power Bar)
5x135
5x165
5x175
5x195
5x215
Mowed the lawn afterwards. First hot day of the year, wanted to get outside.
2 Likes
Thursday 4/6
STRONGFIRST PRESS: WEEK 3, DAY 2
Kettlebell Press
3x35
3x35
3x44
3x44
3x53
3x53
3x62
3x62
2x70
2x70
3x70
3x70
2x70
2x70
3x70
3x70
2x70
2x70
Decided with the workouts getting a bit longer that I can trim the warmups with 18 and 26 and start with the 35 from now on. The press program doesn’t have any specific requirements for warmup sets, I just like to do a few sets to make sure I am thoroughly warmed up and add a little volume. But I think starting with 35, 44, 53 before the day’s working sets usually ought to be enough.
2 Likes
Friday 4/7
EASY DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
5 x 10
1 Like
Saturday 4/8
STRONGFIRST PRESS: WEEK 3, DAY 3
Kettlebell Press
6x53
6x53
7x53
7x53
6x53
6x53
7x53
7x53
6x53
6x53
7x53
7x53
Kettlebell Rows
10x53
10x53
10x53
10x53
Gonna start slapping a few sets of rows at the end of all these press workouts, will just use whatever the day’s pressing bell was.
2 Likes
Sunday 4/9
GYM WORKOUT
Bench Press
3x135
3x155
3x225
3x225
3x225
Lat Pull-down
5 x 10 x 100
Seated Row
5 x 10 x 100
2 Likes
Monday 4/10
SQUAT 5/3/1: 3’s Day
Back Squat
3x135
3x165
3x195
3x225
3x255
3x285
Back Extension
3 x 10
3 Likes
Tuesday 4/11
STRONGFIRST PRESS: WEEK 4, DAY 1
Kettlebell Press
3x26
3x26
3x44
3x44
3x62
3x62
5x62
5x62
4x62
4x62
5x62
5x62
3x62
3x62
5x62
5x62
4x62
4x62
5x62
5x62
Kettlebell Row
10x62
10x62
10x62
10x62
2 Likes
Wednesday 4/12
BENCH PRESS 5/3/1: 3’s Day
Bench Press (Ohio Power Bar)
3x135
3x165
3x175
3x195
3x215
3x235
Cut the grass after this workout.
2 Likes
Thursday 4/13
STRONGFIRST PRESS: WEEK 4, DAY 2
Kettlebell Press
3x35
3x35
3x53
3x53
2x70
2x70
3x70
3x70
2x70
2x70
3x70
3x70
2x70
2x70
3x70
3x70
Kettlebell Row
8x70
8x70
8x70
8x70
1 Like
Friday 4/14
EASY DEADLIFT DAY
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
3 x 10
1 Like
Saturday 4/15
STRONGFIRST PRESS: WEEK 4, DAY 3
Kettlebell Press
6x53
6x53
8x53
8x53
7x53
7x53
8x53
8x53
6x53
6x53
8x53
8x53
6x53
6x53
2 Likes