I kicked off the next phase of my Fall strength training program today – Pavel Tsatsouline’s Kettlebells and Deadlifts Part II.
The basic premise is to start with the “sort of max” from the Vodka & Pickles program – mine was 385# – and then plan to hit a double of that in 10 or 11 workouts. Alternate days of deadlifts with heavy kettlebell swings/snatches and at the end of the program test the sort of max again. Hoping to finally hit 405# in that one during the week of Christmas.
Kettlebells + Deadlifts – Workout 1
Warmups
One-arm swings – 16kg – 20 total each arm in sets of 10
These felt good even with my left arm so I’ll keep these as warmups.
Deadlifts – 295 x 5, 5, 5 (5:00 rest)
Bench – 195 x 1, 2, 3, 1, 2, 3, 1, 2, 3 (:15 work/:30 rest)
Pullups – 3, 3, 2
Deadlifts felt good even without the rest between reps during each set as compared to the Vodka & Pickles routine. I’m trying to also increase my bench so I’m going to go heavier with a ladder format. Planning on doing a given weight over two workouts and get four sets of 1, 2, 3 ladders for a total of 24 reps. Then move up 10# the next workout.