zen and the art of strength training

[kopp]

Sunday, 12/19

Kettlebell Press 70 / 60 x 4 x (1,2, 3, 4, 5)

This was an off week, overall, though tonight's workout was solid. My youngest daughter slept terrible on Tuesday and Wednesday nights. We took her to the doctor on Thursday, and they took one look at her and called 911. She had pneumonia and was in the hospital for four days, until discharged this afternoon. She appears to have bounced back pretty fully, which was a big relief. As a result, not a lot of good sleep or food, mixed with considerable stress. I did some light kettlebell work Wednesday, and then Friday went to the gym and basically just did warmup reps on deadlift, pullups, bench. I was feeling too depleted to do any real work.

Tonight though I was feeling much better and had a very solid kettlebell press workout. Did 12 reps with the 70 pound bell, and 48 with the 60 pound bell. None of them were particularly hard, individually. But I can already tell I'm going to be very sore tomorrow.

[kopp]

Sunday 12/26

Kettlebell Press 70 x 1,2,1,2,3,1,2,1,2,3,1,2

I had hoped to actually go to the gym this week to deadlift and bench. However, I've had allergy or mild cold symptoms, and haven't been able to track down a covid test, so decided to workout from home this week. On Thursday I did an assortment of swings and pushups. Not too tough, but just to keep the body moving. I was actually pretty sore Friday and Saturday from the swings. Today was just heavy pressing, 21 total reps with the 70 pound bell. Afterwards did some jogging, swings, planks to cool down.

The holidays are always sort of an inconsistent time to workout. Should be more consistent in the new year.

[kopp]

Saturday 1/1

Kettlebell Press 70 / 60 x 5 x (1,2, 3, 4, 5)

Started off 2022 very strong. Did the full 75 kettlebell presses with each arm. Used the 70 pound bell on 15 of them; 60 pound bell on the other 60. This took a long time, just about 2 hours. It was quite challenging. On Wednesday I did some kettlebell swings and turkish getups, but other than that it has been a pretty lazy week.

I haven't gone to the gym or used barbells recently because our family has had lingering head colds, runny noses, headaches, for the past two weeks, and there is literally not a covid test within 50 miles. Fortunately, I've been making progress with the kettlebell press, which is better than nothing.

[kopp]

Goals by end of March

Deadlift 5 x 345
Bench 3 x 5 x 215
Weighted Pullups 5 x 45
Kettlebell Press 5 x (1,2,3,4) x 70

The deadlift and bench goals were originally my end of year 2021 goal. But... the vasectomy sent me back 2 months, and my daughter being in the hospital and then the holiday season with everyone getting sort of sick derailed it even further. I think these are reasonable goals for the end of March. Assuming one trip to the gym per week to do the barbell lifts and pullups, and one day of kettlebell pressing mid week, this seems attainable.

Goals by end of June

Deadlift 3 x 375
Bench 3 x 5 x 225
Weighted Pullups 10 x 45
Kettlebell Press 5 x (1,2,3,4,5) x 70

The key to reaching these goals is going to be staying consistent. So long as I do not get off track and have to reset multiple times, I think these are very doable over the next 6 months. Stay motivated, don't get injured, be consistent.

[kopp]

Sunday 1/9

Deadlift 7 x 1 x 285
Incline Bench 165 x 5,5,5,3,3,
BW Pullups 7x5

First time going to the gym and working out with a barbell in almost a month. Everyone seems to be feeling better. For all that time off, I don't feel like I regressed all that much. Did 7 singles on the deadlift with about 45 seconds rest between each. Double overhand, no belt. Could have done more but I got a charlie horse in my hamstring that ended that portion of the workout. The flat bench was taken so did incline instead. Goal will be to do kettlebell presses once during the week, and then another barbell lift next weekend. There are 11 weeks between now and the end of March. If I add 5 pounds per week starting at 285, I should be right around 345 by then.

[kopp]

Wednesday 1/12

Kettlebell Press 5 x (1,2,3) x 70

Did 30 total reps each arm with the 70 pound kettlebell. These felt very solid, not too sore the next day.

Sunday 1/16

Deadlift 10 x 1 x 290
Weighted Pullups 15 x 1 x 25
Incline Bench 5 x 5 x 165

Today was a great lift. Did ten deadlift singles with 290. Between each set did a single weighted pullup with 25 pounds. Did a deadlift, waited about 30-45 seconds, did a pullup, waited 30-45 seconds, did a deadlift, and so on. These felt very strong. The deadlifts were all double overhand no belt. The flat bench was taken so did the incline bench instead.

[kopp]

Wednesday 1/19

10 rounds:
10 Kettlebell Swings
5 Kettlebell Presses

Completed this in about 16 minutes with the 60 pound kettlebell. Grip strength was the limiting factor, as forearms were on fire for the last half of the workout. Total was 100 two-handed swings, and 25 presses with each arm.

Saturday 1/22

Deadlift 10 x 1 x 295
Weighted Pullups 25 x 2,2,2,2,2,2,1,1,1
Bench 175 x 5,5,5,5,6

Solid all around day. Rotated deadlifts and pullups, with a goal of about 30-45 second between each, though toward the end the rest periods were a little longer. The first seven deadlifts were double overhand. The last three were mixed grip. All were beltless. This was my first flat bench in about 6 weeks, so I deloaded and did five sets at 175. I will add 5 pounds per week on the bench. The goal will be to keep adding weight unless I can't get three sets of five. There are 9 weeks until the end of March, so if I can add 5 pounds per week I should be able to get up to 215, with a little room to spare.

[kopp]

Wednesday 1/26

Kettlebell Press 3 x (1,2,3,4) x 70

Completed three ladders of 1,2,3,4 reps with the heavy 70 pound kettlebell. Took me about 30 minutes after finishing warmups. Feeling pretty good about hitting my pressing goal by the end of March.

Saturday 1/29

Deadlift 10 x 1 x 300
Weighted Pullups 25 x 3,3,3,2,2,2,2
Bench Press 185 x 5,5,5,5,3
Finisher: Carries / Dips

Solid all around workout this week. Hit my numbers on the deadlift, improved on the weighted pullups. The bench felt very strong. I hit a wall my last set, probably didn't wait long enough between sets. Afterwards I did a few rounds of carries (with two 80 pound dumbbells) and dips (with 40 pound assist, reps of 5,5,10). I hadn't done a dip in probably ten years, so I used the assist machine. They felt easier with the wider grip. Overall these felt good, especially on my shoulders and triceps, and am going to try and work in dips every once in a while.

[kopp]

Friday 2/4

Deadlift 10 x 1 x 305
Weighted Pullups 25 x 4,4,3,2,2,2,2
Bench 190 x 5,5,5,3,3
Assisted Dips 3 x 10 x -40
Carries

I missed my mid-week kettlebell workout. Wednesday I was at my desk about 12 hours. I tried to do some pressing in the evening but I felt terrible, I think as a result of being sedentary all day. As a result, I decided to lift a day early, since I had a light work day today. Felt pretty good. On the deadlifts, the first 7 were double overhand, the last three were with wrist straps. First time using wrist straps in years, maybe ever. I think if I used a belt and straps I could presently pull in the mid to high 300s. They really make a difference. The other lifts went really well. I've discovered, somewhat to my surprise, that I really like doing dips. They give my shoulders and chest a great stretch that feels good. Overall I'm making pretty good progress, and am on track to hit my end of March goals.

[kopp]

Monday 2/7

Kettlebell Press 3 x (1,2,3,4) x 70
5 x 2 x 70
8 x 53

Did these late Monday night. Took probably 90 minutes, going slow in the basement, no rush. Sometimes I like to just sit down there and do presses, have a show on in the background, good way to unwind. Ended up doing 40 presses each arm with the heavy 70 pound bell. Then finished with a set of 8 with the 24kg/53 pound bell.

Saturday 2/12

Deadlift 6 x 1 x 310
Weighted Pullups 25 x 5,3,3,3,2,2; BW x 5
Bench 195 x 5,5,5,3
Assisted Dips -30 x 8, 5

The first five deadlifts were unbelted, double overhand. My grip was the limiting factor. On the sixth rep I decided to use straps. But it sort of threw my setup off, and the sixth rep felt off, like my lower back wasn't set properly. So I stopped after that. A little frustrating, but nothing too serious. Other lifts went fine.