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ActivitiesGuy Log III: StrongFirst With a Westside Twist

Tuesday 11/2

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 325

Wednesday 11/3

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 325

Thursday 11/4

EASY STRENGTH DAY

Sumo Deadlift

1x405
1x405
1x405

Friday 11/5

MAX EFFORT DEADLIFT

Sumo Deadlift

3x315
2x405
1x500

Good to see you still plugging away in here mate. Nice job on the 500 pull.

1 Like

Saturday 11/6

EASY STRENGTH DAY

Sumo Deadlift

1x405
1x405
1x405

Sunday 11/7

DYNAMIC EFFORT SQUAT

Box Squat

8 x 2 x 225

Great work AG

1 Like

Monday 11/8

CONDITIONING

Pull-ups

10 x 3

Tuesday 11/9

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 330

Wednesday 11/10

CONDITIONING

Pull-ups

10 x 3

Thursday 11/11

EASY STRENGTH DAY

Sumo Deadlift

1x405
1x405
1x405

Three good crisp singles at 405. Always satisfying to put four wheels on each side. I got a new pair of deadlift shoes & had to try them out; big fan. More ankle stability than what I had been using (which was just a minimalist running shoe, one of those almost-barefoot things, though not with the separate toes). I do still really like the minimalist running shoe for general purpose fitness, walking, climbing, but the deadlift shoes will provide the same flat/low sole with a bit of extra ankle stability.

2 Likes

Friday 11/12

EASY STRENGTH DAY

Sumo Deadlift

3x315
3x315
3x405

Saturday 11/13

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 330

I don’t log my warmups any more, but for anyone curious, I’ve settled into a pretty nice routine of doing two triples at 225, two triples at 315, and then doing my couple of working sets.

Bodyweight holding steady around 219. Up a couple pounds from where I’d really like to be (210ish) but not bad. Maybe I’ll hang out here for a few months while I try to solidify this and work up to 3x3 at 405 as a standard workout, then try to lean out a bit next spring.

1 Like

Sunday 11/14

DYNAMIC EFFORT SQUAT

Box Squat

8 x 2 x 225

Monday 11/15

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 335

Tuesday 11/16

EASY STRENGTH DAY

Sumo Deadlift

1x405
1x405

Wednesday 11/17

EASY STRENGTH DAY

Sumo Deadlift

3 x 3 x 335

Thursday 11/18

DYNAMIC EFFORT SQUAT

Box Squat

8 x 2 x 225

I may take a few weeks of box squatting 8 doubles at 225 twice a week for awhile. The box squats at a light weight just feel really good & I think have lower risk of injury and/or irritation than when I push weight on squats. So I may become this weird guy that does a ton of box squats at 225 and deadlifts 500+ on the regular. Whatever works, man.

3 Likes

How do you decide what weights to use for the day? Is it based on a program or based on your experience? I vaguely remember when I first learned to do deadlifts around age 21-22 I mostly did singles. I remember getting up to 240 lbs in a relatively short time. I should try that out again.

1 Like