Saturday 5/6
STRONGFIRST PRESS: WEEK 7, DAY 3
Kettlebell Press
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
Saturday 5/6
STRONGFIRST PRESS: WEEK 7, DAY 3
Kettlebell Press
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
6x53
Sunday 5/7
EASY KETTLEBELL PRESS
Kettlebell Press
24 x 1 x 70
Traveling for family vacation. Luckily the wife is as much a kettlebell enthusiast as me, so I brought along a few of our ‘bells for vacation workouts.
Monday 5/8
EASY KETTLEBELL PRESS
Kettlebell Press
24 x 1 x 70
Tuesday 5/9
STRONGFIRST PRESS: WEEK 8, DAY 1
KB Press
4x53
4x53
5x53
5x53
5x53
5x53
4x53
4x53
5x53
5x53
5x53
5x53
4x70
4x70
5x70
5x70
On vacation - didn’t bring the 62 (just our 26, 53, 70). So for the “medium” day today I just used the 53 for most of the sets and went up to the 70 for the last two sets per arm.
Wednesday 5/10
STRONGFIRST PRESS: WEEK 8, DAY 2
Kettlebell Press
2x70
2x70
3x70
3x70
3x70
3x70
2x70
2x70
3x70
3x70
3x70
3x70
2x70
2x70
Thursday 5/11
HEAVY PRESS LADDER
Kettlebell Press
1x70
1x70
2x70
2x70
3x70
3x70
4x70
4x70
5x70
5x70
6x70
6x70
Friday 5/12
STRONGFIRST PRESS: WEEK 8, DAY 3
Kettlebell Press
6x53
6x53
7x53
7x53
6x53
6x53
6x53
6x53
8x53
8x53
6x53
6x53
7x53
7x53
7x53
7x53
6x53
6x53
Saturday 5/13
HEAVY PRESS LADDER
Kettlebell Press
1x70
1x70
2x70
2x70
3x70
3x70
4x70
4x70
5x70
5x70
6x70
6x70
Sunday 5/14
KETTLEBELL PRESS LADDER
Kettlebell Press
3x18
3x18
3x26
3x26
3x35
3x35
3x44
3x44
3x53
3x53
3x62
3x62
3x70
3x70
3x80
3x80
1x88
1x88
Monday 5/15
SQUAT 5/3/1: 5’s DAY
Back Squat
5x135
5x165
5x195
5x225
5x245
5x265
Tuesday 5/16
STRONGFIRST PRESS: WEEK 9, DAY 1
Kettlebell Press
3x62
3x62
5x62
5x62
3x62
3x62
5x62
5x62
3x62
3x62
5x62
5x62
3x62
3x62
Wednesday 5/17
BENCH 5/3/1: 5’s DAY
Bench Press
5x135
5x165
5x195
5x225
5x225
Also mowed the grass today and did some chores. In other fitness news, my 97-pound kettlebell arrived today - I plan to press that for my new 1RM at the end of my 12-week StrongFirst press program.
Thursday 5/18
STRONGFIRST PRESS: WEEK 9, DAY 2
Kettlebell Press
2x70
2x70
1x80
1x80
3x80
3x80
1x88
1x88
2x80
2x80
3x80
3x80
2x80
2x80
Decided that I’m going to move up some of the “Heavy” sets to using the 80/88 rather than 70/80 because I want to make sure I’m well-prepared to handle the 97 in a few weeks.
Friday 5/19
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
2x405
Since I missed a week and hadn’t deadlifted for two weeks, decided to stick with just 405 today rather than going up to 495.
Saturday 5/20
STRONGFIRST PRESS: WEEK 9, DAY 3
Kettlebell Press
6x53
6x53
6x53
6x53
7x53
7x53
6x53
6x53
6x53
6x53
6x53
6x53
Sunday 5/21
GYM WORKOUT
Bench Press
3x135
3x155
3x175
3x225
3x225
3x225
Seated Row
4 x 10 x 100
Lat Pull-down
2 x 10 x 100
Dumbbell Lat Raise
2 x 10 x 15
Dumbbell Curl
2 x 10 x 20
Monday 5/22
SQUAT 5/3/1: 3’s DAY
Back Squat
3x135
3x225
3x255
3x275
3x295
Mowed the lawn before workout today so already had some NEPA in. Just did the base squats and called it a day. Good triple at 295 though.
Tuesday 5/23
STRONGFIRST PRESS: Week 10, Day 1
Kettlebell Press
3x62
3x62
5x62
5x62
4x62
4x62
5x62
5x62
3x62
3x62
5x62
5x62
5x62
5x62
4x62
4x62
Wednesday 5/24
BENCH 5/3/1: 3’s DAY
Bench Press
3x135
3x165
3x195
3x225
3x235
3x245
Thursday 5/25
STRONGFIRST PRESS: Week 10, Day 2
Kettlebell Press
2x80
2x80
3x80
3x80
3x80
3x80
2x80
2x80
3x80
3x80
2x80
2x80
Moved my weight for the “heavy” days up to the 80 from the 70. Want to make sure I am well primed to handle heavy weights for my new 1RM press with the 97 in a couple weeks.