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.)

DL Triples with ES (13 & 14)

Another repeat but slightly different for this two-week block applying the principles from the book "Easy Strength" to build up my strength to be able to easily follow a similar format from a blog article on StrongFirst.com and using all of the six basic movements from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll begin with a warm-up of prying goblet squats, TGUs, and two-handed swings. After a dead-lift set of triples, I'll add 3 body-weight pull-ups, a 28kg clean & press x 3/3 for half of the sets and a 32kg for the other half, a 16kg renegade row x 3/3, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 5 sets of dead-lift triples x 230lbs (65% 1RM) with 5 minutes of rest between sets.
On Tuesday I'll do 5 sets x 245lbs (70% 1RM).
Wednesday will be 4 sets x 260lbs (75% 1RM).
Thursday 3 sets x 280lbs (80% 1RM).
Friday 3 sets x 300lbs (85% 1RM).
Repeat on Monday with an added 10lbs per day for the dead-lift and press a 32kg for 2/3 of the sets and a 28kg for the remainder.

Warm-up (x reps x sets):
24kg Prying Goblet Squats x 3 x 1
24kg TGU x 1/1 x 2
24kg Swings x 10 x 3

Dead-lift x 3
Pull-up x 3
Kettlebell C&P x 3/3
Renegade Row x 3/3
Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:
32kg Goblet Squat x 4 x 3 or Double 24kg Front Squat x 4 x 3
32kg Swing x 12 x 5 or Double 24kg Swing x 6 x 5

Day = Squats or Swings, and Carries:
Example for this Wednesday (32kg Goblet squat x 4 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 13
Mo = Dbl FSQ x 3 x 4 then 48kg/40kg Farmer Carry x 120 feet.
Tu = Sw x 12 x 5 then 40kg/36kg Farmer Carry x 120 feet.
We = GSQ x 4 x 3 then 32kg/28kg Racked Carry x 120 feet.
Th = Dbl Sw x 6 x 5 then 28kg/24kg Overhead Carry x 120 feet.
Fr = Dbl FSQ x 4 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 14
Mo = Sw x 12 x 5 then 48kg/40kg Farmer Carry x 120 feet.
Tu = GSQ x 5 x 3 then 40kg/36kg Farmer Carry x 120 feet.
We = Dbl Sw x 6 x 5 then 32kg/28kg Racked Carry x 120 feet.
Th = Dbl FSQ x 3 x 5 then 28kg/24kg Overhead Carry x 120 feet.
Fr = Sw x 14 x 5 then 24kg/20kg Overhead Carry x 120 feet.

ROP Heavy 14 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 5 rungs:
(5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9: More volume and effort than last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 9: More volume, same effort as last week.)

Variety 14B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: Same volume and effort as last week.)

ROP Medium 14 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs:
(5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 7: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7: More volume, same effort as last week.)