ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Saturday 8/27

Deadlift

1x135
1x185
1x225
1x275
1x315
1x365
1x405
1x415
1x425
1x435
1x455

DB Press

1x70
1x70
1x80
1x80
1x90
1x90

KB Snatch

10x45
10x45
10x45
10x45
10x45
10x45
10x45
10x45

Sunday 8/28

Vinyasa Yoga (75 Minutes)

Monday 8/29

2.7-Mile Run (26 Minutes)

Regular readers may be aware that I used to run long-distance races. In between playing college football (2004-2008) and resuming semi-serious strength training (late 2013), I ran a bunch of 5K’s and about ten half-marathons, with PR’s of 18:20 in the 5K and 1:27 in the half-marathon. Continuous nagging injuries and desire to start lifting again turned me off for awhile, and even though I did miss running I put myself on the shelf for a long while. I’ve been yearning recently to go out and do a little running, not so much that it will interfere with my lifting, but just enough to be able to join my wife for the occasional casual 20-30 minute run. Today marked not only our first run together as a married couple, but our first run since we’ve known each other! I’m happy about this. I certainly don’t plan to give up lifting - quite the contrary, I really want to hit a 545 deadlift as my next big milestone - but I am thrilled that maybe once a week I can lace-em-up and go out for a jog with the missus. Revised plan:

M: Run (20-45 Minutes)
T: Kettlebell Swings / Snatches
W: Deadlift 3x1x405
R: Kettlebell Swings / Snatches
F: Deadlift 3x1x405
S: Hot Yoga Class (75-90 Minutes)
S: Max-Effort Deadlift (405+)

1 Like

@ActivitiesGuy Sounds like your a great husband and the fact that you post this is exciting and sweet!!!

Tuesday 8/30

KB Swing

10x88
10x88
10x88
10x88
10x88

KB Press

1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88

Wednesday 8/31

Deadlift

1x135
1x185
1x225
1x275
1x315
1x365
1x405
1x405
1x405

Weighted Back Extensions

8x20
8x20
8x20
8x20

I did these with a 20-pound kettlebell. Think starting to push a little weight on this might be a useful deadlift assistance movement.

KB Snatch

20x45

Thursday 9/1

KB Swing

10x88
10x88
10x88
10x88

KB Snatch

10x44
10x44
10x44
10x44
10x53
10x53

KB Press

1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88
1x88

Friday 9/2

Deadlift

1x135
1x185
1x225
1x275
1x315
1x365
1x405
1x425
1x425
1x425

KB Snatch

10x45
10x45
10x45
10x45
10x45
10x45

DB Press

1x80
1x80
1x90
1x90
1x100
1x100

Weighted Back Extension

8x45
8x45
10xBW

Highlight of the day was hitting a one-arm 100-pound dumbbell press with each hand. The right hand went up smoothly; left hand was a real grinder. Wish I’d taken a vid, haha.

1 Like

Great job!!! WOW, I would like to to at least do half of that but it’s a goal in progress.

Saturday 9/3

Bikram Yoga Class (90 Minutes)

1 Like

Sunday 9/4

KB Snatch

10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
10x44
50x44 (PR)

Monday 9/5

Bikram Yoga Class (90 Minutes)

Tuesday 9/6

KB Swing

10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88

Wednesday 9/7

Deadlift

1x135
1x185
1x225
1x275
1x315
1x315
1x315
1x315
1x315
1x315
1x315
10x315

My back didn’t feel so hot today…not really sure what’s up but I was neither mentally nor physically in the game so I decided to stay at 315 and notch a bunch of singles. Naturally, then I got a little ticked off at the whole situation, so I knocked out 10 reps on the last set. Probably a net positive.

Thursday 9/8

KB Swing

10x88
10x88
10x88
10x88

KB Press

1x88
1x88
1x88
1x88

KB Swing

10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88
10x88

Friday 9/9

Deadlift

1x135
1x185
1x225
1x275
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315

Back Extension

2x10xBW

Pull-ups

1x8

1 Like

@ActivitiesGuy how’s your back feeling?

Thanks for checking in…

It still feels a little dodgy. I managed to deadlift 315 without too much trouble today but still didn’t want to push it just yet. The last month has just had all sorts of weird stressors (travel, party planning, wife starting a new job, etc) which have pushed me a little out of the standard routine, and I think I’m just a little beat up & worn down. I’ll baby my back a little bit for the next couple weeks if I need to. Maybe something like this:

M: Run (20-45 Minutes)
T: Kettlebell Swings / Snatches
W: Deadlift 10x1x315
R: Kettlebell Swings / Snatches
F: Deadlift 10x1x315
S: Hot Yoga Class (75-90 Minutes)
S: Max-Effort Deadlift (405+)

1 Like

Not a problem at all…

Your a smart man and it sounds like s great plan!! The stressors absolutely do crazy things to the body and it’s very aggravating. Time to get back into your groove but slowly. I’m happy you are taking your time with it.

Saturday 9/10

Hot Vinyasa Yoga (75 Minutes)