I am so SoCal, you're Dead to me.
Yesterday was my first day back to deadlifting in quite awhile. It felt great. To be honest, I deadlifted a couple sets circa 6 weeks ago - before that it had been a year hiatus. Not on purpose. We moved to So Cal about a year ago. At the time I was training in preparation for the SFG (StrongFirst Kettlebell) instructor certification. After spending several hours in the gym it's nice to step outside into the Southern California weather. Plus I have seen pictures of the certification weekend being held outside in San Diego. So I threw my kettlebells in my truck and found a park; they are everywhere around here. Thus began my kettlebell park workouts. By the time I achieved my certification (several months of training outside) I didn't want to go back inside to workout. I was spoiled. So I started Pavel's Rite of Passage kettlebell program at a park that had pull-up bar. Last month I went to a seminar on program design. I have been reading and re-reading the manual since attending. The program design is much different than what I have done previously. But because of the author of the program, I am excited to give it a try. I will be practicing deadlifts 2 to 5 days per week with varying intensity and varying volume. Using this method, I wrote up a "welcome back" 4 week deadlift routine. So... here we go!
P.S. Deadlifts, you were never dead to me.
I love putting in hours of strength training. However with a newborn, time is not a commodity that is currently in surplus. In the past year I have developed a strong fondness of the simplicity & effectiveness of the kettlebell(s). Newborn week 1 was all baby watch. Newborn Week 2, I began Pavel's Simple & Sinister program. The book is a good read and I would encourage anyone interested in kettlebells to read and perform the program. The program starts out with a Program minimum, that is to be practiced in the beginning. As skills are practiced and improved, volume is increased. After you have practiced the maxed out Program minimum to the point that you "own" it; you work towards the defined "Simple Goal". After you own the "Simple Goal" you work towards the "Sinister Goals". I would be lying if I didn't tell you that I read ahead and at first glance thought of starting the the "Simple Goal" or jump to the finish line with the "Sinister Goal". On paper the benchmarks of the program appear to be pretty simple (see what I did there :) Especially with the program I have previously been doing. But just because you can do something doesn't mean that you should. I respect Pavel's programing and thought process enough to know that he did it in this order for a reason. It's easy to get hung up with the ego of more more more (weight, reps, whatever). But this is a fool's mistake (and I have made this mistake many times in the past, learn from my mistake). Besides I know that if I start with the program as written out that by the time I get to the goals of the program I will perform them better with more crispness and attention to detail. The program is to be practiced everyday. If you body tells you, you need a break, take a day off. In regards to daily time commitment, it would depend on how long you "warm-up" and how proficient you are with the movements. I would say 30 minutes or less.