T Nation

ActivitiesGuy Log III: Strength AND Endurance!


#1

I periodically return to the first post to update my status and goals.

Log Started: January 4, 2016
Last Update: November 14, 2018

Background:

Age: 32
Height: 5’11"
Weight: 220 pounds
High school athlete (Football, Wrestling)
College football player (2004-2007)
Competitive-ish runner (2008-2012)
Kettlebell Enthusiast (2013-2015)
CrossFit-Like Person (2016-2017)
Strongman-Like Person (2018-Present)

Training Outline:

With a newborn baby, I may have to be a little less structured in training. I’ll aim to keep the following 4 basic workouts each week:

  1. Front / Back Squat
  2. Barbell / Axle Deadlift
  3. Loads / Carries
  4. Spinning Bike

Recent PR’s:

Front Squat 1x330 (10/27/2018)
Back Squat 1x420 (8/18/2018)
Deadlift 1x620 (9/30/2018)
Axle Deadlift* 1x600 (11/9/2018)
Axle Deadlift** 1x500 (11/14/2018)

*wagon wheels & straps
**regular height, no straps

Brother PR’s:

Back Squat 1x320 (11/4/2017)
Deadlift 1x345 (10/1/2017)

Wife PR’s:

Back Squat 1x185 (10/28/2017)
Deadlift 1x215 (10/5/2017)

Brief explanation(s): I played football & wrestled in high school, also dabbled in powerlifting, played football in college, ran long-distance races (from 5K’s up to marathons) for 5-6 years after that, and picked up other fitness hobbies like yoga, mountain biking, and rock climbing. In my late twenties, I decided to start lifting heavy barbells again, and I think that’s where I’ll keep my main focus. I’m not training to compete in anything, just for satisfaction of being strong and healthy. My wife is a longtime runner and yoga instructor, but she took up barbell training this year (2017) after a few years dabbling in kettlebells, and she’s made excellent progress, easily handling 165 in the back squat and 200 in the deadlift for a couple reps. My brother, also, has started lifting with me on weekends since I purchased a home and set up the garage gym; while he also played football and wrestled in high school, it’s been a good while since he lifted heavy barbells.


#2

Friday 1/1

Clean-N-Press

1x135
1x140
1x145
1x150
1x155
1x160
1x165
1x170
1x175
1x180
1x185

Deadlift

1x225
1x225
1x245
1x245
1x265
1x265
1x315
1x315
1x315
1x315
1x315
1x315
1x335
1x335
1x345
1x345


Saturday 1/2

Hot Yoga Class (90 Minutes)


Sunday 1/3

A1. Lat Pulldown 10x110, 120, 130, 140, 150 (last six rounds)
A2. KB Swing 15x53
A3, KB Clean-N-Press 2x88

Ten rounds.


Monday 1/4

Deadlift

10x1x225
10x1x295
1x5x295


#3

In.

As always.

Looking forward to seeing that 405lbs going up.


#4

I enjoy this log because it’s such a nice change of pace from all the “gotta get a 1500 total, gotta get hyooge, gotta get ripped” logs. It always seems to me like you’ve managed to adapt training to living a full life and not vice versa.


#5

Tuesday 1/5

A1. Lat Pulldown 10x110, 120, 130, 140, 150
A2. Chest Press 10x110, 120, 130, 140, 150
A3. KB Swing 10x88
A4. KB Clean-N-Press 2x88

Five rounds.


#6

[quote]nighthawkz wrote:
I enjoy this log because it’s such a nice change of pace from all the “gotta get a 1500 total, gotta get hyooge, gotta get ripped” logs. It always seems to me like you’ve managed to adapt training to living a full life and not vice versa.[/quote]

I do sincerely appreciate the compliment, although I would definitely never tell the guys shooting for a 1500 total or massive hyoogeness that they’re doing it wrong, lol. But you’ve got me pegged pretty well. I’m a guy who exercises as a part of my life, not a guy who builds his life around training, if that makes sense.

I just want to be fit and healthy and not-embarrassed-to-take-my-shirt-off.

(Although it depends who you ask, really - by the standards of this site, I’m a softie, but by the standards of “normal people” in today’s world, I’m the “crazy workout guy” because I always ask if the hotel has a fitness center / always make plans to get a workout in when visiting family / take a kettlebell on trips / etc).

My fiancee likes to work out with me, and I’m happy to come up with creative solutions so we can work out together. She actually deadlifted 185 on New Year’s Day (in that workout, she DL’d each weight, then I clean-and-pressed it; when I was ready to switch to DL’s she did her own thing for a few minutes at the dumbbell rack). As long as I get my basic needs fulfilled - weekly deadlift session, kettlebell workout, and a yoga class - the specifics can vary.


#7

Of course I’m in as well…

For the reasons you mentioned above is why I enjoy yours and furo’s logs. I like the fact you both are different and doing the things that you need to reach your goals. Every one (including myself) runs 5/3/1 so it’s nice to check in and see a workout that is a little different from the norm.

Keep up the good work but as a fellow kettlebell’er HURRY UP AND GET THAT 100 SNATCHES W/ THE 53# BELL IN 5 MINUTES!!!


#8

Here I am after a few days of wondering what had happened with the whole switch-over (I, like many others, had the problem where it told me that my username and password were no good here).

Catching up:


Wednesday 1/6

KB Clean-N-Press

20 x 2 x 88


Thursday 1/7

Deadlift

1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225

1x295
1x295
1x295
1x295
1x295
1x295
1x295
1x295
1x295
1x295

1x345
1x345

1x360
1x360


#9

Friday 1/8

KB Clean-N-Press

15 x 2 x 88

Note: I am currently in the process of moving apartments (got the keys on Wednesday night) and the new place is only about four blocks from my old one, so I’ve been doing a lot of “load up 2 duffel bags and walk them over” to minimize the amount of work I have to do on Saturday (when I’ll finish the move using a car and my brother’s help). That has been some nice extra low-impact work, but it has been sapping my time and energy a little bit so this week’s workouts have all been fairly short (like this morning, just a set of 2x88 EMOM for 15 minutes). I expect to resume a little bit higher volume work on deadlifts and kettlebell stuff next week once the moving is completed.


#10

Saturday 1/9

KB Snatch

20x30
20x30
20x30
20x30
20x30
100x30


#11

Sunday 1/10

KB Clean-N-Press

15 x 2 x 88

Right Hand Press 1 x 3 x 88
Left Hand Press 1 x 2 x 88


#12

Monday 1/11

KB Swing

15 x 10 x 88


#13

Tuesday 1/12

KB Cllean-N-Press

15 x 2 x 88


#14

Wednesday 1/13

KB Clean-N-Press

15 x 2 x 88


#15

Thursday 1/14

A1. KB Swing 10x88
A2. Seated Row 10x120

Eight rounds.

RH KB Press 3x88
LH KB Press 3x88


#16

Friday 1/15

Deadlift

1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
6x315 (rep PR)


#17

Saturday 1/16

Hot Yoga Class (90 Minutes)


#18

Hey man, interesting log. Why did you choose these specific exercises? Why no pressing or squatting? Keep it up :slight_smile: slightly_smiling:


#19

Sunday 1/17

Deadlift

5x135
5x135
1x225
1x225
1x245
1x245
1x275
1x275
1x295
1x295
1x315
1x315
1x335
1x335
1x365
1x365
1x365
1x365
1x390 (PR)

Really nailed that 390. Smooth and no trace of a grind. Considered trying more but I’m in this for the long haul, so I decided to call it a day. 405 will still be there to try next week.


#20

Koestrizer, thanks for the comment.

Honestly, I just picked the main movements of deadlift and kettlebell clean-and-press because I like them. I dig their simplicity and primal nature. It doesn’t get much simpler than merely picking up a heavy barbell, or hauling a heavy kettlebell to the shoulder and then overhead. My whole body gets reasonably well-worked from those simple movements, and they’re very “functional” if you can stand that concept.

I would never advertise this as the one true program to end them all, but it works for me.