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ActivitiesGuy Log III: StrongFirst With a Westside Twist

Monday 9/7

Pull-ups

10 x 3

Tuesday 9/8

Kettlebell Snatch

20 x 35

Kettlebell Press

16 x 1 x 88

Will start leading off my heavy KB press workouts with one warmup set of snatches as I continue to rebuild confidence in my back. Just the 35-pounder for a little while, maybe building this from 20 reps up to 40-50 reps, then I’ll move up to the 44-pounder, repeat, and then finally get to snatching the 53 like a man.

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Wednesday 9/9

Warmups: a few sets of box squats at 135, 165, 195

Box Squats

8 x 2 x 225

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Thursday 9/10

Kettlebell Snatch

30 x 35

Kettlebell Press

16 x 1 x 88

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Friday 9/11

Pull-ups

10 x 4

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Saturday 9/12

Warmups: 40 kettlebell snatches and a few sets of box squats at 135, 165, 195

Box Squat

8 x 2 x 225

Sunday 9/13

Kettlebell Press

16 x 1 x 88

Great log. I love the gradual approach and not going crazy with anything. Great progressions.

Thanks. Depending on just how much detail and how many ramblings you read in here, you may see that I’m currently taking it extra cautious as I rehab a back that had gotten very, very cranky with me for refusing to stop deadlifting for any period of time despite increasing evidence that I needed to give it a rest, let things heal a bit and re-build with a bit more mindful technique. But I’ve got a plan that I am pretty happy with which will, over the next year, hopefully bring me back as a rebuilt, stronger, and wiser lifter.

On that note…

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Monday 9/14

Warmups: a few sets of box squats at 135, 165, 195

Box Squat

8 x 2 x 225

Back Squat

3 x 2 x 225

After today’s box squats, I decided to remove the box and do a few sets without the box just to see how things felt, and it felt quite good. So perhaps in the next few weeks I’ll gently introduce a “max effort” day (the “max” being a bit of a misnomer at first) where my mid-week squat day is 8x2 box squats and then my weekend squat day works up to a “max” effort back squat double to get used to some heavier efforts.

I also took a vid of my last set of box squats just for a bit of a form/depth check, which I’ll post here.

Tuesday 9/15

Warmups: a bunch of light wagon wheel deadlifts from 115 up to 255

Wagon Wheel Deadlift

1x345
1x345
1x345

Pull-ups

6 x 4

Went a little off script today. I do think pulling from a little higher starting height keeps my back out of the most compromised position, but I want to rebuild myself to the point that I don’t have to worry about that…anyways for now I’ll stick primarily with the box squats until I’ve rebuilt a powerful lower body and posterior chain.

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Wednesday 9/16

Warmups: a few sets of box squats at 135, 165, 195

Box Squat

8 x 2 x 225

Back Squat

2 x 230 (comeback PR)

All right, I got it. For the next couple weeks I’ll crank out my box squats and then finish with a “comeback PR” double of a regular back squat. Should be able to add 5 pounds per week at first, I expect, at least until I’m working at 315 or better. Also, now actually gonna record vids of each “comeback PR” lift to sort of document the journey. Today’s lift, done at a bodyweight of 216, is shown here. For what it’s worth, my intention (as mentioned in top post) is to settle at a BW of 210 or less and only allow “PR” attempts when I’m under a morning weight of 210, but 216.0 is the lowest I’ve been this year & I figure maybe I’ll allow this for now as long as I’m at a “lower weight than last time” until I’m actually under 210 (then it’ll be a hard cap of “no PR attempts unless I’m on weight” from that point on). Anyways, here’s today’s big squat of a whopping 230 pounds for a double. LOOK OUT WESTSIDE BARBELL!

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Do you find that lifting in heels allows you to stay more upright? I’ve always squatted in Chucks but am considering a change.

Thursday 9/17

Kettlebell Press

16 x 1 x 88

Friday 9/18

Pull-ups

7 x 4

Back Squat

5x135
4x165
3x195
2x225
2x235 (comeback PR)

Solo parenting today so this was actually done in two parts. Pull-ups while I had my toddler out in backyard, then squeezed in a few sets of squats while I had a window with both kids napping at the same time.

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Saturday 9/19

Back Squat

5x135
4x165
3x195
2x225
2x240 (comeback PR)
2x240
2x240

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Loving these comeback PRs. Good steady work in here as always. Good job mate.

Sunday 9/20

Kettlebell Press

16 x 1 x 88

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Monday 9/21

Pull-ups

10 x 4

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Tuesday 9/22

Front Squat

2x135
2x165
2x195
2x225 (comeback PR)
2x225

Back Squat

2x225
2x225
2x245 (comeback PR)
2x245
2x245

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