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ActivitiesGuy Log III: StrongFirst With a Westside Twist

Saturday 5/8

STRONGMAN LITE

Sumo Deadlift 1x335
Sandbag Shoulder 2x100

Eight rounds of the above.

2 Likes

Sunday 5/9

DYNAMIC EFFORT DEADLIFT

Sumo Deadlift

10 x 1 x 335

1x425

Felt good after ten singles at 335, so decided to do one at 425 to cap the workout. Weighed in at 211.6 this morning so now I’m regularly hitting “double bodyweight” pulls when I go to 425 and beyond.

3 Likes

Good work mate. The pause on the Video above looks like you have grown the most amazing mullet. Hair goals for you right there. LOL

Monday 5/10

CONDITIONING

2-Mile Run (16:30)

1 Like

Tuesday 5/11

DYNAMIC EFFORT DEADLIFT

Sumo Deadlift

13 x 1 x 335

Wednesday 5/12

EASY STRENGTH DAY

Back Squat

2x135
2x165
2x195
2x225
2x255
2x275
2x290
2x290

Thursday 5/13

EASY STRENGTH DAY

Back Squat

2x135
2x165
2x195
2x225
2x255
2x290
2x290

Both yesterday and today had to squeeze workouts into very tight windows so just banged out a few quick sets of squats in about 15 minutes. Should have a bit more time for a longer workout on the weekend.

1 Like

Hows lift going mate ? Looks like you are continuing to get in your short sessions and stay pretty strong. Any plans to increase the volume and do longer sessions ?

1 Like

Friday 5/14

STUFF

Mowed The Lawn

Pull-ups

10 x 3

Back Squat

2x135
2x165
2x195
2x225
2x255
2x290

1 Like

Thanks for checking in. To be honest, with 2 young kids and everything on my plate professionally, I think I’m gonna stay with the “steady state” right now. I think sumo deadlifts rather than conventional seem to keep my back happier, and box squats have been a good addition, but I’m not really inclined to push the weights or volume much harder if it means risking injury or increased fatigue. I think I’m gonna try to cruise along for awhile doing box squats at 255, speed deadlifts at 335, occasionally doing “ME” back squats at 315-345ish or deadlifts from 425-500ish, and get myself nice & stable with these weights while I try to lean out just a teeny bit more (I’m presently hovering around 212-213, and I’d like to get down to 204-205ish daily). I also want to make sure I keep some non-barbell conditioning a few days a week - running, pull-ups, kettlebell stuff, etc. Too easy for me to just crank heavy barbell stuff every day because that’s my favorite, but need to stay well-rounded for life and the long haul.

2 Likes

Saturday 5/15

DYNAMIC EFFORT SQUAT

Box Squat

8 x 2 x 255

Sunday 5/16

DYNAMIC EFFORT SQUAT

Box Squat

8 x 2 x 255

I know, looks a bit funny that I box squatted two days in a row, but I’m switching the way I set up my weeks a little bit. Plus the box squat workout seems to really hit this sweet spot of being a good workout but easy to recover from. Always feel pretty good after doing box squats.

1 Like

Monday 5/17

CONDITIONING

2-Mile Run (15:58)

Sounds like a very wise decision. You seem to be going god with the plan you have so why change it. great that you are managing to keep the weight down too. As your kids get a little older being able to move and interact with them becomes so important. Keep up the good work mate, the discipline and consistency are deff paying off.

Tuesday 5/18

DYNAMIC EFFORT DEADLIFT

Sumo Deadlift

10 x 1 x 335

1x425

First ten singles at 335 felt great, couldn’t resist doing one at 425 to cap the workout.

Wednesday 5/19

STUFF

Mowed Lawn

Back Squats

2x135
2x165
2x195
2x225
2x255
2x255
2x255

with the weight vest ?

Quite a day for it, huh!?!

1 Like

Thursday 5/20

EASY STRENGTH DAY

Back Squat

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

Friday 5/21

CONDITIONING

2-Mile Run (15:30)

Back Squat

2x135
2x165
2x195
2x225
2x255

When practical, I’m gonna do one of these squat micro-workouts tacked onto days where I do my conditioning stuff (running, mowing the lawn, pull-ups, etc). It’s a quick progression to knock off a quick double from 135 up to 255 (I have lots of bumpers so this is easy to just start with a 45 on each side & then keep throwing 15-pound bumpers on) - takes me less than 15 minutes, counting the time to put shoes on at the start and strip the bar at the end - and I think the frequent priming will help a bit with my overall squat strength. And if it doesn’t, well, that’s fine. I enjoy it.