5:15 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Workout A
Deadlifts – 365 x 3 (5:00 rest after warmup of 185 x 5, 275 x 5, 325 x 3)
Bench – 215 x 1, 2, 3, 1, 2, 2, 1, 2, 1, 2 (:15 work/:30 rest) (warmup of 135 x 5, 185 x 3)
Pullups – 6, 5, 4 sets (2:00 rest)
35:35 total time
12:45 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Workout A
Deadlifts – 355 x 3 (5:00 rest after warmup of 185 x 5, 275 x 5)
Bench – 215 x 1, 2, 3, 1, 2, 2, 1, 2, 1, 2 (:15 work/:30 rest) (warmup of 135 x 5, 185 x 3)
Pullups – 5, 3, 3 sets (2:00 rest)
35:35 total time
Home Gym Workout – Kettlebells & Deadlifts #11
12:45 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)
Military Press – Ladders (1,2,3, 1,2,3, 1,2,3, 1,2,3) rounds x 24kg (:15 on/:30 rest)
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)
Chinups – 5 x 3 sets (2:00 rest)
For those of us crazy enough to build our own home gyms and stock them with kettlebells, we have the perfect tool to take on the road when work commitments call us out of the office. I had to stay a few days at a resort in the suburbs earlier this week and figured what the hell and took a 32kg and 16kg kettlebell with me.
Someone suggested I put together all of my Vodka & Pickles workout posts together in one long post as a recap.
Today was the final workout of my Vodka and Pickles progression and the day for me to test my “sort of max,” as Dan John describes it. I’d based my deadlifts off a 360 max and I knew last Friday that I was beyond. I ate a ton of food this weekend and took four days off as per Pavel’s instructions and tested for real without all the extra reps at 325. I pulled an ugly 385 on Friday so I was hoping to at least get it a little cleaner.
You hear it all the time at commercial gyms, especially in the bench press area. Buddies egging their buddies on to do one more rep under severe stress and strain, to just keep the bar moving and not be a pussy. In most cases the spotter also gets a good curl workout in “assisting” the bar the rest of the way up.
I wrote in an earlier post that when you build your own home gym you have to self-motivate most of the time. But still the mantras of “no pain, no gain” and “one more rep” are tough to shake. It’s actually best to ignore those voices and leave a rep in the tank as some of the best and brightest (and successful) coaches advise their clients. There’s always another set or another day when you work out in your own home gym.