This workout kicked ass. If I had any fatigue from the KB swings yesterday it did not show in my lifts today, or at least it didn’t feel like it. Much to my chagrin, when I entered the gym I realized it was an oven again, and someone was setting up in the squat rack. It was one of the ‘regulars’, though, so I asked if I could work in with him. He said he was doing curls (/facepalm), but quickly vacated the rack and did them elsewhere so I could get started. I told him I appreciated it. Courteous fellow lifters are hard to come by. I haven’t done any ATG squats in a while so I had to knock the rust off, but by the time I got to my last work set I was in a good groove. Threw on the belt and knee wraps and blasted 420 for 8, which is a solid new PR by 15lbs at that rep range. I managed the first 4 reps on one breath, then finished the set out taking a good breath for each additional rep. You know what holding breath like that during squats does. 
What’s better is that I had a handful of reps left in the tank. After squats I decided to give barbell step ups a try. I’ve read a few interviews with NFL and Olympic strength-trainers lately and they advocated step ups over lunges. I hate lunges, so I was more than happy to give their training ideas a try. I started out light, not knowing what to expect and just kept adding weight. Afterwards I decided I really like these! I used a 12” box, which seemed to be high enough to get some really good quad stimulus going, but not so high that I risked jamming my hip while stepping down with a loaded bar (as long as I was careful).
After step ups a friend came in and asked me for some ideas for home training since he is going to be having some troubles getting to the gym regularly for some time. Since I am still in kettlebell-worship mode I told him all about them and demonstrated some movements explaining what they are good for, etc. After this 20 minute deviation I went back to my workout and attacked some barbell get ups. Barbell get ups are tougher than kettlebell get ups, in my opinion. You can probably surmise why. None the less, I handled the 105lb barbell get up pretty well and was very pleased. 30lbs to go! I then finished the workout with some db windmills and barbell ab rollouts. I like the windmills with kettlebells better; the movement doesn’t feel nearly as balanced with a db. Before heading out the door to the pizza place for some post-workout nutrition, I cracked the mirror in the Men’s bathroom with a sub-sonic bark, courtesy of Mr.Squat. Incredible.
ATG Squats:
135x12x1
155x12x1
185x10x1
225x8x1
330x3x1
375x3x1
420x8x1 (PR)
Barbell Step Ups(to 12″ box):
135x10x1
185x10x1
225x10x1
245x10x1
265x10x1
285x10x1 (PR)
Barbell Turkish Get Ups:
65x2x1
85x2x1
105x2x1 (PR)
Ab Rollouts:
bw x6x2
bw x12x2 (PR)
DB Windmills:
70x10x2 (PR)
+ stretching
Duration: 90 minutes