Saturday 8/19
KETTLEBELL FULL BODY
A1. Overhead Lunge (R) 5x44
A2. Overhead Lunge (L) 5x44
A3. One Arm Swing (R) 10x44
A4. One Arm Swing (L) 10x44
A5. Bottoms Up Press (R) 5x26
A6. Bottoms Up Press (L) 5x26
Three rounds.
1 Like
Sunday 8/20
EASY FRONT SQUAT
Front Squat
5x135
4x165
3x195
2x225
1x255
1 Like
Monday 8/21
SQUAT 5/3/1: 5’s DAY
Back Squat
5x135
5x225
5x255
5x285
5x290
1 Like
Tuesday 8/22
KETTLEBELL FULL BODY
A1. Overhead Lunge 8x35 / 8x44 / 8x35
A2. One Arm Swing 10x44 / 10x44 / 10x44
A3. Bottoms Up Press 5x35 / 5x35 / 5x35
1 Like
Wednesday 8/23
EASY FRONT SQUAT
Front Squat
5x135
4x165
3x195
2x225
1x255
Switched my front squat and deadlift days this week for an unusual reason - just got our driveway redone so my car is pulled into the garage, and space for deadlifts is a little bit cramped. Squat rack is all the way against the wall so it’s easier to squat than deadlift when car is pulled in.
2 Likes
Thursday 8/24
KETTLEBELL FULL BODY
A1. Overhead Lunge 5x26
A2. Bottoms Up Press 5x26
Five rounds (done on a 20 seconds on, 10 off pattern - then switch hands and do other side - for 10 minutes). Just quick outdoor conditioning at a playground.
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How’s your shoulder (shoulders?) doing?
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It was just the one (right) that had been feeling buggy. It doesn’t actively hurt, but I’m not sure how it will feel if I try to press a heavy weight. I have been enjoying the more mobility-based / full-body kettlebell stuff, though so maybe I’ll just wait awhile longer before resuming the heavy pressing work. My squats and deadlifts are feeling really good of late, though, probably at least in part because of all the lunges, get-ups, etc.
1 Like
That’s a really interesting observation. In the past I never put much effort into any unilateral work, but I’d thought about it many times in terms of – how do I phrase this – making stuff hurt less. Not really injury prevention, and not quite rehab, but just ironing out some “imbalances” that might be contributing to injury/pain. I just never actually tried it out. Cool to see you’ve had some benefit.
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Yeah - I think there’s a “make stuff hurt less” component, probably a “shore up some weaknesses or imbalances” component and probably somewhat of a mobility component too. Easier to get into good start position for deadlifts with more mobile hips I’d think.
1 Like
Friday 8/25
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
Saturday 8/26
EASY BACK SQUAT
Back Squat
5x135
5x165
5x195
5x225
5x255
Trying to keep the main heavy squat day (5/3/1 rep progression) on Monday while sprlnkling some light front and back squats elsewhere for a little extra volume. As I’ve said a few times I kinda like starting with a 45 on each side and then just slapping an extra 15 on each side for this 135 → 255 ladder. Front squats work nicely as 5/4/3/2/1, but that’s a little too light for back squats but this can work as a 5x5 ladder and still serve as a nice light squat day for me.
1 Like
Sunday 8/27
KETTLEBELL FULL BODY
A1. Turkish Get-up 1x30
A2. Overhead Lunge 8x30
A3. Bottoms-Up Press 8x30
Three rounds, 18 minutes, EMOM.
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Also, a miscellaneous thought on the heels of yesterday’s squat workout:
I always seem to tweak a knee or my back in the colder weather of winter, usually during a squat workout. I’m also coming into a very stressful season of life with young kids and a particularly busy season coming for my job, which may mean less than ideal sleep and recovery etc.
So in the spirit of self-preservation, I’m going to simplify a few things. Mondays will be a back squat workout that’s a ramped 5x5 from 135 up to 255; Wednesdays will be my only truly “heavy” barbell workout, with a ramped 5/4/3/2/1 deadlift workout from 135 up to 495; and Fridays will be a ramped 5/4/3/2/1 front squat workout from 135 up to 255. All other days between will be filled with short “full body” kettlebell workouts to promote mobility and health like you’ve been seeing. This will reduce mental load - the workouts should be very straightforward, repeatable, and simple “load and lift” workouts that take 20 minutes apiece. I’d like to do this through the winter while taking my body weight from its current 230ish down under 220. If that all works as planned, I should still have the base to make a push for a bigger squat down the line.
2 Likes
Monday 8/28
EASY BACK SQUAT
Back Squat
5x135
5x165
5x195
5x225
5x255
Tuesday 8/29
KETTLEBELL FULL BODY
A1. Kettlebell Row 12x44
A2. Overhead Lunge 8x35
A3. Bottoms Up Press 10x26
Three rounds.
1 Like
Wednesday 8/30
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x440
1 Like
Thursday 8/31
KETTLEBELL FULL BODY
A1. Kettlebell Row 10x44
A2. Suitcase Deadlift 10x44
A3. Bottoms Up Press 8x26
Three rounds.
1 Like
Friday 9/1
FRONT SQUAT LADDER
Front Squat
5x135
4x165
3x195
2x225
1x255
1 Like
Saturday 9/2
FRONT SQUAT LADDER
Front Squat
5x135
4x165
3x195
2x225
1x255
1 Like