ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Training Logs
3686

Sunday 4/16

GYM WORKOUT

Bench Press

3x135
3x155
3x225
3x225
3x225

Pec Deck

4 x 10 x 100

Seated Row

4 x 10 x 100

Lat Pull-down

4 x 10 x 100

2 Likes
3687

Monday 4/17

SQUAT 5/3/1: 1’s Day

Back Squat

5x135
5x165
5x255
3x285
1x315

Back Extension

3 x 10

2 Likes
3688

Tuesday 4/18

STRONGFIRST PRESS: WEEK 5, DAY 1

Kettlebell Press

5x44
5x44
4x62
4x62
5x62
5x62
4x62
4x62
5x62
5x62
1x80
1x80

Kettlebell Row

5x80
5x80
5x80
5x80

2 Likes
3689

Wednesday 4/19

BENCH PRESS 5/3/1: 1’s Day

Bench Press

5x135
5x165
5x195
5x215
3x235
1x255

1 Like
3690

Thursday 4/20

STRONGFIRST PRESS: WEEK 5, DAY 2

Kettlebell Press

3x53
3x53
3x62
3x62
3x70
3x70
2x70
2x70
3x70
3x70
1x80
1x80
1x80
1x80

1 Like
3691

Friday 4/21

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

Back Extension

3 x 10

1 Like
3692

Saturday 4/22

STRONGFIRST PRESS: WEEK 5, DAY 3

Kettlebell Press

6x53
6x53
7x53
7x53
6x53
6x53
6x53
6x53
1x62
1x62
1x70
1x70
1x80
1x80

1 Like
3693

Sunday 4/23

GYM WORKOUT

Bench Press

3x135
3x155
3x225
3x225
3x225

Seated Row

4 x 10 x 100

Lat Pull-down

4 x 10 x 100

1 Like
3694

Monday 4/24

SQUAT 5/3/1: DELOAD

Back Squat

5x135
5x165
5x225
5x225
5x225

Back Extension

3 x 10

Next few weeks will be a little odd because I have a trip coming up (will be able to take KB’s, but no gym). So I’ll do the deload week this week, then just do another 1’s week next week, take vacation week after that, and start a new 5/3/1 cycle with a 5’s week thereafter.

1 Like
3695

Tuesday 4/25

STRONGFIRST PRESS: WEEK 6, DAY 1

Kettlebell Press

3x62
3x62
5x62
5x62
4x62
4x62
5x62
5x62
3x62
3x62
5x62
5x62
4x62
4x62
5x62
5x62

3696

Wednesday 4/26

BENCH 5/3/1: DELOAD

Bench Press

5x135
5x165
5x195
5x195
5x195

Mowed the lawn afterwards.

3697

Thursday 4/27

STRONGFIRST PRESS: WEEK 6, DAY 2

Kettlebell Press

2x70
2x70
1x80
1x80
2x70
2x70
3x70
3x70
2x70
2x70
3x70
3x70
3x70
3x70
2x70
2x70
3x70
3x70
1x80
1x80

1 Like
3698

Friday 4/28

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

Back Extension

3 x 10

2 Likes
3699

Saturday 4/29

STRONGFIRST PRESS: WEEK 6, DAY 3

Kettlebell Press

6x53
6x53
7x53
7x53
6x53
6x53
6x53
6x53
8x53
8x53
7x53
7x53
6x53
6x53

3700

Sunday 4/30

GYM WORKOUT

Bench Press

3x135
3x155
3x225
3x225
3x225

Seated Row

4 x 10 x 100

Lat Pull-down

4 x 10 x 100

1 Like
3701

Monday 5/1

SQUAT 5/3/1: 1’s Day

Back Squat

5x135
5x225
5x255
3x285
1x315

Back Extension

3 x 10

1 Like
3702

Tuesday 5/2

STRONGFIRST PRESS: WEEK 7, DAY 1

Kettlebell Press

3x62
3x62
5x62
5x62
3x62
3x62
4x62
4x62
3x62
3x62
5x62
5x62
3x62
3x62

1 Like
3703

Wednesday 5/3

BENCH 5/3/1: 1’s Day

Bench Press

5x135
5x165
5x195
5x225
3x240
1x255

1 Like
3704

Thursday 5/4

STRONGFIRST PRESS: WEEK 7, DAY 2

Kettlebell Press

2x70
2x70
1x80
1x80
2x70
2x70
3x70
3x70
2x70
2x70
3x70
3x70

1 Like
3705

Friday 5/5

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

1 Like