ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Thursday 2/9

Dumbbell Circuit (20 Minutes)

Assortment of shoulder raises, curls, presses, and rows.

If I do more endurance work like you, I could be a ‘2’ too. Haha just saying.

'2’s are toughest.

Friday 2/10

Back Squat

3x135
3x155
3x185
3x225
1x245
1x265
1x275
1x285
1x295
1x295
1x275
1x275
1x275
1x275
1x275
1x225
1x225
1x225
1x225
1x225

Reverse Hypers

3 sets of 10

Saturday 2/11

Deadlift

1x135
1x135
1x225
1x225
1x315
1x315
1x405
1x425
1x475
1x475
1x475
1x475

Back Squat

3x135
3x155
3x185
1x225
1x225
1x245
1x245
1x275
1x275

Sunday 2/12

5-Mile Run (47 Minutes)

Monday 2/13

Box Squat

2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain
2x135+90-lbs chain

Power Clean & Push Press

1x155
1x155
1x155
1x155
1x155
1x155
1x155
1x155
1x155
1x155
1x155
1x155

Reverse Hypers

3 sets of 10

My wife still had a bar loaded at 155 that she was using for deadlifts, so once I finished my box squats I hopped in and switched off with her. Just a little fun to close out the workout.

Tuesday 2/14

2-Mile Run (16 Minutes)

Wednesday 2/15

Back Squat

3x135
3x185
1x225
1x235
1x245
1x255
1x275
1x285
1x295
1x305
1x315
1x315

Did this at my “old” gym this morning…explanation below:

So my wife & I got some bummer news last night. The gentleman who has been inviting me to work out in the space-he-owns-but-leases-to-Crossfit-gym received a request from the girls who run the gym to stop bringing non-members into the gym to train (even during “off hours”). They cited liability reasons - it is unclear to me exactly how this shakes out, since he owns the space and we are basically coming in and using HIS personal equipment, but whatever, I understand that they might be queasy about people in “their” gym during off time, and litigious society that we live in, I get it.

My wife and I chatted and, although it’s an extra cost that we were happy to be free of while we could, we think we’ll probably just join the CrossFit gym as “open gym only” members ($65 per month instead of $150 per month for classes) and work out during their open gym hours, which are basically just Saturday and Sunday mornings; all we really need is a good place to squat and deadlift heavy once or twice a week, so that will suffice (we can do our upper-body work in our apartment fitness center with dumbbells). Outside of that new expenditure, I’ll put the pedal to the medal on saving cash for a house so within a year or two we’ll have a garage gym to call our own (I’ve recently gotten some offers to do independent statistical consulting, and I’m willing to pile on some extra hours if it means a few thousand extra bucks and therefore buying a house sooner).

5 Likes

Thursday 2/16

Dumbbell Circuit (20 Minutes)

Raises, curls, and presses.

Friday 2/17

Back Squat

3x135
1x185
1x225
1x225
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275

Front Squat

3x135
3x155
1x185
1x225
1x230

Kinda funny here. The back squats didn’t feel so great, but the front squats were a pleasant surprise. 225 went up easily enough that I decided to go a little heavier, then I decided I didn’t want to risk going too heavy and missing, so I settled for 230, which turned out to be ridiculous because I definitely had at least 250. I’ll work up to that.

3 Likes

Saturday 2/18

So I officially joined the CrossFit gym today as an “open gym only” member (I cannot go during classes, only designated open gym times, which I understand - can’t let the classes turn into a ridiculous free-for-all). Although I am not 100% on board with the overall CrossFit approach, I do like certain things about it, and most of all I love their dedication to high-quality Rogue equipment.

Also of note, there are some front squats today that make yesterday’s little joke look almost quaint.

Front Squat

3x135
3x185
1x205
1x225
1x235
1x245
1x255
1x275

Deadlift

1x135
1x225
1x315
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365

KB Snatch

10x53
10x53
10x53
10x53

KB Swing

10x106
10x106
10x106
10x106

Obviously, super-pumped about the 275 front squat. Who’d have thunk, I started squatting and my squat is going up. That 405 back squat and 315 front squat are coming sooner than I might have originally thought. And they certainly ought to help with the 600 deadlift…

6 Likes

Awesome job with the squatting man :).

EDIT: what’s your current bodyweight and deadlift max? I seem to remember you getting 530lbs or thereabouts but I can’t find the post. Just for challenge reasons :stuck_out_tongue:

Sunday 2/19

8AM: 4-Mile Run (40 Minutes)

11AM: Lifting

Deadlift

1x135
1x225
1x315
1x405
1x455
1x495
1x515 (PR)

A very satisfying feeling: when you can walk in and hit a “PR” that doesn’t even really feel like a max-effort.

furo: to answer your question, I am currently weighing 220-225. I was planning to use 455 for the deadlift challenge because that’s going to be the nearest combination of big plates that fits easily, haha. And my current “max” pull…see above. The most I have ever pulled is 515, but I did that just today only a few hours after running 4 miles and a day after setting a front-squat PR, so I might be good for 545ish if I am totally fresh and rested and gearing up for a max pull.

1 Like

Unfortunately one of the CF’ers walked in front of me mid-pull, but you can still see most of the video. Lesson learned for me today: Saturdays at the CF gym are basically empty during open gym, but Sundays are packed because they have a “barbell club” where people come in & drill technique for their O-lifts. It still worked out fine - everyone there is quite respectful and as the background shows, people do a nice job staying out of each other’s way while getting their lifts done. But I’ll probably get my heavy DL’s on Saturday and then do my squats on Sunday.

3 Likes

Nice PR! Looked like a double would of been there too.

Monday 2/20

Front Squat

3x135
3x185
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225

Power Clean

1x185
1x185
1x185
1x185
1x215

Also of note, my wife came with me today and set some PR’s. She deadlifted 215 easily and worked up to a triple at 135 on the back squat. She’s making some really great progress & is definitely motivated by joining the CF gym with access to such great equipment.

1 Like

Tuesday 2/21

Front Squat

3x135
3x185
1x225
1x235
1x245
1x255
1x265
1x275

Clean & Jerk

1x135
1x135
1x135
1x145
1x155
1x165
1x175
1x185
1x195
1x205

Power Clean

1x225
1x225
1x225
1x225
1x225

Back Squat

3x135
1x225
1x235
1x245
1x275
1x295
1x315

I’ve changed my schedule around a bit. Formerly a morning-workout-all-the-time person, but the CrossFit gym only has classes in the AM, with open gym from 4:30-5:30, so I’ve decided to change my daily schedule: wake up, drink coffee, head to work and get into the office by 7AM, leave at 4PM, hit the gym during that 4:30-5:30 hour. Really digging it so far.

2 Likes

Awesome work sir!!!

Looks like 2017 is going to hold some big things for you in terms of lifting!

1 Like

Wednesday 2/22

Back Squat

3x135
3x185
1x225
1x255
1x275
1x305
1x325

Clean & Jerk

1x135
1x145
1x165
1x175
1x185
1x195

Deadlift

1x225
1x315
1x385
1x385
1x385
1x385
1x385
1x385

@jblues85: thanks man! I think so…

Thursday 2/23

Dumbbell & Kettlebell Circuit (20 Minutes)