ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Tuesday 4/24

Spinning Bike (20 Minutes)

Wednesday 4/25

Front Squat

5x135
5x165
5x195
2x225
2x255
2x275

Back Squat

2x275
2x275
2x275
2x275

1 Like

Thursday 4/26

Deadlift

5x135
1x225
1x315
1x405
1x435
1x465
1x495
1x525

2 Likes

Friday 4/27

Back Squat

5x135
5x150
5x165
5x180
5x195
2x210
2x225
2x240
2x255

Unusual day here, waking up and catching a plane to travel to a friend’s wedding, so I had to work out at 6AM (yes, I know some of you do this all the time). Will likely be doing cardio in our hotel the next 2 days, so I decided to go with some squats, but realized quickly that lifting just after waking up is particularly tough (my back is usually a little stiff in the morning; especially when you’re waking up and trying to squat less than 12 hours after a heavy deadlift workout), so I took it verrrrrry easy and called it a day after doing just enough to consider this a “workout.”

7 Likes

Saturday 4/28

Exercise Bike (20 Minutes)

Dumbbell Circuit: my traditional “hotel with a dumbbell rack” quick workout plan of taking every pair from 5’s up to 50’s and doing a “set of something” with each pair.

3 Likes

Sunday 4/29

Elliptical (20 Minutes)

Dumbbell Circuit

I’ve officially eliminated morning leg workouts for this very reason. My spine isn’t ready for the load. The last couple of times I got up early (0430-0500) to train legs I had pain in my back while jogging to warm up.

According to Lee Boyce’s article on here about the best time to train, the fluid around your discs gets absorbed overnight. This results in a bigger and stiffer disc. If you get up early to train then you might find that you’re stiff and things are hard and possibly painful. It makes sense to me since I feel noticeably worse trying to squat early in the morning.

1 Like

I will share that I also feel stiff and awful training in the AM. But, if you do it enough, you just kinda recalibrate your misery tolerance. Makes training in the PM feel like cheating.

Hey I’m sorry to see you had a funeral to attend a while back. I’m guessing it was for someone pretty special to make such a trip. I hope your doing well!

I’m happy to see you still occasionally post beer reviews :beers::wink:

1 Like

Monday 4/30

Back Squat

5x135
5x165
5x195
5x225
5x255
5x285
2x315
2x345

2 Likes

Tuesday 5/1

Spinning Bike (20 Minutes)

Tonight’s beer: a Yuengling Black & Tan. I really dig this as a regular weeknight beer.

2 Likes

Wednesday 5/2

Deadlift

5x135
1x225
1x315
1x405
1x435
1x465
1x495
1x525

Tonight’s beer: Troegenator Doublebock. Love this one too. Really easy drinking beer for a summer evening.

3 Likes

Thursday 5/3

Front Squat

5x135
5x165
5x195
2x225
2x255
2x280

Kettlebell Swing

10x88
10x88
10x88
10x88
10x88

(Swings done between sets of squats)

Front squats went VERY well tonight. I’ve been slowly building back up over the past few weeks and these felt so easy all the way up to 280. I’d like to firmly establish 315 as a daily working weight for front squats and 405 as a daily working weight for back squats by the end of the summer.

Tonight’s beer is a Murphy’s Irish Stout. I find Irish stouts very smooth and drinkable but a little light on flavor - maybe because I’m used to drinking American dessert beer bombs with all sorts of crazy coffee and chocolate flavors. Still, this is quite pleasant to sip on. It also comes in a great looking can.

6 Likes

Friday 5/4

Deadlift

5x135
1x225
1x315
1x405
1x435
1x465
1x495
1x525

Tonight’s beer: Yeti Great Divide Imperial Stout. Back to the super-chocolate tasting stout that always seems to fit the bill for me.

3 Likes

Saturday 5/5

Bikram Yoga (90 Minutes)

1 Like

Sunday 5/6

A. Kettlebell Swing 10x88
B. Sandbag Lift 1x200
C. Back Squat 2x255

Six rounds.

3 Likes

Monday 5/7

Back Squat

5x135
5x165
5x195
5x225
5x255
5x285
2x315
2x345

Tonight’s beverage was a Jack’s Hard Cider from Biglerville, PA. Really warm day, just needed something crisp and refreshing.

2 Likes

Tuesday 5/8

Front Squat

5x135
5x165
2x195
2x225
2x255
2x285

Kettlebells Swings

10x88
10x88
10x88
10x88
10x88

Swings between sets of squats.

Tonight’s beer is one of my standby beers, the Troegenator Doublebock.

1 Like

Wednesday 5/9

Mowed the lawn (60 Minutes active recovery)

Thursday 5/10

Deadlift

5x135
5x225
2x315
1x405
1x495
1x565

Kettlebell Press

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

Deadlifts were awesome tonight. 565 was an absolute smoke show. Really thought about doing 600 just for the hell of it but decided to be smart.

4 Likes