PL Cycle (Day 1)

According to the PL cycle, all things being equal and on plan, my next goal is to deadlift 390lbs (105% 1RM) on June 10, 2013.

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,

290lb (78% 1RM) DL x 5/3 (reps/sets).
5 minutes rest between sets.
(RPE 8+.)

Finish:
48kgL/40kgR Farmer Carry x 60 feet,
Switch,
40kgL/48kgR Farmer Carry x 60 feet.
(RPE 6.)

KBs & DLs + Vodka & Pickles (18 - Test)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

Dead-lift warm-up sets:
175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Dead-lift test:
370lbs (106% 1RM) x 1 (PR).
(RPE 9+.)

Finish:
32kg Swing x 20 on the minute x 5,
20kgL/16kgR Overhead Carry x 60 feet,
Switch,
16kgL/20kgR Overhead Carry x 60 feet.
(RPE 6.)

After successfully following "Kettlebells and Deadlifts Go Together Like Vodka and Pickles", next Monday I'll begin what Pavel calls on the StrongFirst Forum, the PL cycle. "Pull three times a week, alternating DLs (cycled) and swings/snatches..." (See the thread and Pavel's post for a sample cycle for the original poster here). So, for me the DLs will be 5lbs less than the sample and I'll alternate the DLs and swings or snatches and post the results on Mondays, Wednesdays, and Fridays.

On Tuesday's, Thursdays, and Saturdays I'll do a warm-up with 24kg Prying Goblet Squats x 3 x 3, then 32kg TGU x 1/1 x 3, BW Pull-up x 3 x 3, and finish with a Loaded Carry.

KBs & DLs + Vodka & Pickles (17c)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

320lb (91% 1RM) DL single and 1 BW pull-up on the minute x 6.
(RPE 8+.)

Finish:
32kg GSQ x 5 on the minute x 3,
20kgL/16kgR Overhead Carry x 60 feet,
Switch,
16kgL/20kgR Overhead Carry x 60 feet.
(RPE 6.)

Tuesday or Wednesday will be a dead-lift test for my current 1 Rep "sort of max" (1RM).

KBs & DLs + Vodka & Pickles (17b)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

300lb (86% 1RM) DL single and 1 BW pull-up on the minute x 8.
(RPE 7+.)

Finish:
32kg Swing x 20 on the minute x 5,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (17a)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

280lb (80% 1RM) DL single and 1 BW pull-up on the minute x 12.
(RPE 7.)

Finish:
Double 24kg FSQ x 3 on the minute x 5,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (16c)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

265lb (76% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 6.)

Finish:
Double 24kg Swing x 10 on the minute x 5,
20kgL/16kgR Overhead Carry x 60 feet,
Switch,
16kgL/20kgR Overhead Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (16b)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

250lb (71% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 5+.)

Finish:
32kg GSQ x 5 on the minute x 3,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 6.)

KBs & DLs + Vodka & Pickles (16a)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

310lb (88% 1RM) DL single and 1 BW pull-up on the minute x 6.
(RPE 8: Measuring the last rep.)

Finish:
32kg Swing x 20 on the minute x 5,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (15c)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 2,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

290lb (83% 1RM) DL single and 1 BW pull-up on the minute x 8.
(RPE 7+: Measuring the last rep.)

Finish:
Double 24kg FSQ x 3 on the minute x 5,
20kgL/16kgR Overhead Carry x 60 feet,
Switch,
16kgL/20kgR Overhead Carry x 60 feet.
(RPE 6+: Measuring the last set of FSQs. OH carries were tonic.)

KBs & DLs + Vodka & Pickles (15b)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 2,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

270lb (77% 1RM) DL single and 1 BW pull-up on the minute x 12.
(RPE 5+.)

Finish:
Double 24kg Swing x 10 on the minute x 5,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 7: Almost double the swing volume than what I've been doing with double 24kgs.)

DL Singles with Vodka & Pickles (15a)

I'm ready to follow a close format from the blog article "Kettlebells and Deadlifts Go Together Like Vodka and Pickles". Since I've been doing single and triple sets of dead-lifts recently, I extrapolated that I'm on "Workout 1" of week 3, which is 70% 1RM plus 10lbs. I'll be using all of the six basic movements throughout the week from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll post only on Mondays, Wednesdays and Fridays with a concentration on the prescribed dead-lifts while adding bodyweight pull-ups. Pavel said, "You are on your own with your upper body work". So, on Tuesdays, Thursdays, and Saturdays I'll do either five minutes of 32kg TGUs or moderate effort clean and presses of 3 ladders and 3 rungs (sets x reps: 3 x 1,2,3) superset with light renegade rows. All days will finish with either 32kg single or double 24kg swings, 32kg goblet or double 24kg front squats and then a farmer, racked, or overhead carry.

My goal is to dead-lift 370lbs (106% 1RM) on April 24, 2013 with a secondary goal of it being a "sort of max". No fooling!

Monday's, Wednesday's, and Friday's warm-up (reps x sets):
24kg TGU x 1/1 x 2,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

255lb (73% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 6.)

32kg GSQ x 5 on the minute x 3,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 6.)