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  1. #1
    Registered User KoolDJVader's Avatar
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    3/2/1 Deadlift Log

    My record keeping sucks and wanted to have an easy access place to keep track of my deadlift log. So basically just updating this once a week. 3/2/1 is a modified Wendler 5/3/1 that Mike Robertson came up with. So instead of week 1 being 65% x 5, 75% x 5 and 85% x 5, it would be 65% x 3, 75%x3 and 85% x 3. Basically Robertson feels lower reps in deadlift is better to keep your form with. As I said, my record keeping sucks and since this system could get a bit convoluted with the last set being AMRAP, thought I'd organize it here.

    Anyway, I do sumo deadlifts because it's easier on my back as I've battled many lower back injuries and still get spasms if I'm not careful (Wendler doesn't recommend subbing conventional with sumo but oh well). A couple of weeks ago, I pulled 375. While I could have done a few more pounds as I didn't strain much, Wendler recommends starting lighter rather than heavier so I'll take 90% of 375 as my starting max which comes out to 337.5 lbs. My deadlift has always sucked bad which is why I need to start keeping a better record of it

    So today is the first day using this rep scheme. I deadlift on Thursday nights but if life throws me a curve, I push it up to Tuesday nights which isn't optimal (Friday would be better but my gym closes early Friday)

    I start off with front squats because I feel I warm up better if I do a squat movement with moderate weights before I deadlift. Then I go on to the deads:

    Deadlifts

    135 x 5 (warm up)
    185 x 5 (warm up)
    225 x 3 (65% set)
    255 x 3 (75% set)
    285 x 3 + 2 (85% set)

    My workouts are

    Sunday morning
    Flat bench press (Bill Starr 5x5)
    Pullups

    Monday morning
    Back squats (Bill Starr 5x5)
    Good mornings (3 sets of 10 reps)
    Barbell Shrugs (3 sets 6-8 reps)

    Tuesday nights
    Front squats (5x5)
    Standing overhead press (5x5)
    Bent over barbell rows (5x5)

    Thursday nights
    Front squats (using 80% of Tuesday's weight for 3 reps)
    Sumo Deadlifts (3/2/1)
    Standing overhead press (using 80%of Tuesday's weight for 3 reps)
    Last edited by KoolDJVader; 01-29-2015 at 11:50 PM.
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  2. #2
    does curls in power racks yaaar's Avatar
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    Welcome to the journals, interested to see how the DL progresses.
    Don't listen to me, I'm in terrible shape.

    ᕕ( ᐛ )ᕗ S̶m̶2̶s̶m̶ Bm2bm crew (---S̶q̶u̶a̶t̶ Bench Moar to S̶q̶u̶a̶t̶ Bench Moar---)
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  3. #3
    Registered User KoolDJVader's Avatar
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    Originally Posted by yaaar View Post
    Welcome to the journals, interested to see how the DL progresses.
    Thank you. I use to despise deadlifts and would not do them for prolonged periods. But since I switched to sumo style (still working on form), I sort of like them now. We'll see if I still like them as the load gets heavier
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  4. #4
    Registered User KoolDJVader's Avatar
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    Sunday 2/1/15

    Wasn't going to log anything other than deadlifts since that's my main concern but decided squats are important enough to log. Been slacking with squats, last summer I was in a good zone but tweaked my back a bit in September and struggling to get back into it.

    Due to the storm, decided to do my Monday workout today since my gym could be a bit of a weenie about closing during a storm. I decided 3 weeks ago after coming back from a break due to being sick to do 3 sets of 3 reps with my top weight instead of the Bill Starr 5 x 5 that I normally do. Probably will go back to Starr's rep scheme soon but just curious how this will work out. All the more reason to log. I tweaked my knee at work Thursday, didn't bother me Thursday night during my workout but felt it tightening Friday so was a bit worried. Voodoo flossed it before squatting and actually felt good today

    Squats
    Bar x 10
    95 x 10
    135 x 5
    135 x 5
    185 x 5
    205 x 3
    225 x 3
    255 x 1
    275 x 3
    275 x 3
    275 x 3
    225 x 3 (paused)

    I've been going up 10 lbs a week on my top set but next week probably just go up 5 lbs

    Did my normal Monday morning workout plus pullups. No benching...not really a priority plus my right elbow is bugging me
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  5. #5
    Too old to be alpha Keoking's Avatar
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    I owe you reps on recharge. Never heard of 3/2/1 for Deadlift, but it looks like something I want to try. 5/3/1 5+ and 3+ sets of 8-12 reps are tough to stay tight on.

    I found his blog at http://robertsontrainingsystems.com/blog/deadlift/, and it showed suggested weights, but not the percentages.

    The numbers there calculated to:
    3x3 60% / 70% / 80% of true 1RM
    3x2 65% / 75% / 85% of true 1RM
    3-2-1 70% / 80% / 90% of true 1RM

    Is this what you are going to run, or something close?
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  6. #6
    Registered User KoolDJVader's Avatar
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    Originally Posted by Keoking View Post
    I owe you reps on recharge. Never heard of 3/2/1 for Deadlift, but it looks like something I want to try. 5/3/1 5+ and 3+ sets of 8-12 reps are tough to stay tight on.

    I found his blog, and it showed suggested weights, but not the percentages.

    The numbers there calculated to:
    3x3 60% / 70% / 80% of true 1RM
    3x2 65% / 75% / 85% of true 1RM
    3-2-1 70% / 80% / 90% of true 1RM

    Is this what you are going to run, or something close?
    Hi, thanks for posting.

    I'm going to stick to Wendler's 5/3/1 percentage scheme and as he suggest, start off with 90% of my best one rep pull as my "max"

    So week one is 65%, 75% and 85% of 90% max for 3 reps (or more on last set)
    Week 2 is 70%, 80% and 90% of 90% max for 2 reps (or more on last set)
    Week 3 is 75% x 3, 85% x 2 and 95% x 1 or more reps of 90% max
    Week 4 is deload then add 10 lbs to the 90% max
    Last edited by KoolDJVader; 02-01-2015 at 08:50 AM.
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  7. #7
    Too old to be alpha Keoking's Avatar
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    Did Robertson intend for 3-2-1 to end with 3+/2+/1+ sets? I scanned through his blog pretty quick and don't remember what he said.
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  8. #8
    Registered User KoolDJVader's Avatar
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    Originally Posted by Keoking View Post
    Did Robertson intend for 3-2-1 to end with 3+/2+/1+ sets? I scanned through his blog pretty quick and don't remember what he said.
    Good point, he didn't specify but when somebody asked him about the single rep set in the comments section and Robertson replied just do the one rep. I'll probably do + sets in the early waves because the weight is relatively light but probably by the third wave or so I'll stay within Robertson's rep range.
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  9. #9
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    Thursday 2/5/15

    "Working" max weight = 337.5

    Deadlifts (sumo)

    135 x 5
    185 x 5
    225 x 2
    245 x 2 (70% set)
    275 x 2 (80% set)
    305 x 2 + 3 (90% set)

    I was going to stop at the prescribed reps but felt pretty easy so did a few extra. As I get closer to my "true" max, will keep it at the prescribed reps

    Just to keep my groove on the conventional, did 305 x 2 reps after the last set
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  10. #10
    Registered User KoolDJVader's Avatar
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    Monday, February 9, 2015

    Squats

    Bar x 10
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 2
    245 x 1
    265 x 1
    280 x 3
    280 x 3
    280 x 3
    225 x 3 (paused)

    Next week 285 x 3 for 3 sets
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  11. #11
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    Thursday, 2/12/15

    "Working" max = 337.5

    Sumo Deadlifts

    135 x 5
    185 x 5
    225 x 3
    255 x 3 (75%)
    285 x 2 (85%)
    320 x 1 +4 (95%)

    Conventional style 320 x 1

    My conditioning is horrible these days so I was sucking some serious wind after the last set of sumo. At this early stage, I think 3/2/1 is beneficial for me mostly for the first two sets since it saves me a bit for the last set.

    Could either deload next week or go back to 3 reps at 65%, 75% and 85% bumping my max by either 5 or 10 lbs. Have to think about it, I guess one of the pitfalls of using 5/3/1 derived scheme on just one lift is that the deload scheduling may conflict.
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  12. #12
    Registered User KoolDJVader's Avatar
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    Sunday 2/15/15

    Due to weather concerns again, moved my squat workout ahead

    Squats

    Bar x 10
    95 x 8
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 2
    245 x 2
    265 x 2
    285 x 3
    285 x 3
    285 x 3
    225 x 3 (paused)

    Didn't feel particularly good, jacked up my right knee again Friday afternoon (well same as a couple of weeks ago but aggravated it) but voodoo flossing and putting knee sleeves on a little earlier warmed it up well

    Need to decide whether to stick with this rep scheme or go back to Bill Starr's 5 x 5...get a little extra work with heaviest weight this way but seem to get a slightly better workout with Starr's scheme

    Changed things around, did power clean into overhead press, trap bar shrugs and pullups.

    Trap bar shrugs (since I have to deadlift weight):

    225 x 8
    315 x 8
    365 x 8
    365 x 8

    May keep these in instead of barbell shrugs for a bit but maybe think about elevating plates since I'd rather not do deadlifts of any kind an extra day (even if it is with a trap bar and only one rep per set).
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  13. #13
    Registered User KoolDJVader's Avatar
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    Thursday, 2/19/15

    Bumped up my "working" max weight by 10 lbs to 348

    Deadlifts

    135 x 5
    185 x 5
    230 x 3 (65%)
    260 x 3 (75%)
    295 x 3 + 3 (85%) - the bar drifted away from me on last rep, never good but real bad for sumo

    Conventional style 295 x 3
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  14. #14
    Registered User KoolDJVader's Avatar
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    Monday, 2/23/15

    Squats

    Bar x 10
    95 x 8
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 2
    245 x 1
    265 x 1
    290 x 3
    290 x 3
    290 x 3
    225 x 3 (paused)

    Judging from the way last week's 285 felt and the stuff I mentioned at the beginning of the post, was ready to just do a single or double but actually felt better than last week's 285 x 3. I'll ride this until I can no longer hit 3 reps across the board then go back to Bill Starr's 5x5. I'm hoping it coincides with my deadlift deload for cycle 2 of 3/2/1
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  15. #15
    Registered User KoolDJVader's Avatar
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    Tuesday 3/3/15

    Life forced me to take a little more than a week off. Usually don't log my Tuesday evening workout but since I haven't squatted since last Monday morning, felt like doing back squats instead of front squats that's usually on the schedule. Sort of compromised and did more of a high bar placement and more upright and narrow foot stance with Olympic weightlifting shoes

    135 x 5
    185 x 5
    225 x 5
    245 x 5

    Usually warm up with just the bar and then 95 lbs but I did some power clean and push press first so was fairly warmed up.

    Need to think about Thursday's deadlift...whether to go back and repeat my last dead workout (which was week 1 of cycle 2) or just forge ahead to week 2. Leaning toward the former
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  16. #16
    Registered User KoolDJVader's Avatar
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    Thursday, 3/5/15

    Serious leg DOMS, which I always get when I take a week or more from squatting. Front squats at beginning of workout were brutal and legs didn't feel stable throughout my deadlifts. Anyway, went ahead with week 2 of cycle 2

    Deadlifts

    135 x 5
    185 x 5
    225 x 3
    245 x 2 (70%)
    280 x 2 (80%)
    315 x 2 +3 (90%)

    Form sucked today, didn't spread the floor, blaming it on the layoff and sore legs
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  17. #17
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    Monday, 3/9/15

    Squats

    Bar x 10
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 2
    245 x 1
    275 x 1
    295 x 1
    (felt heavy compared to the 3 sets of 3 reps I did with 290 2 weeks ago, decided to ditch this weight)
    275 x 5 (loosened belt one notch)
    225 x 3 (paused)

    Low bar squats
    135 x 5
    185 x 3
    225 x 3

    I may slowly change over to low bar squats, even though 225 isn't much, feels more stable, I could break at the hips better and achieve depth easier.... although need to get reacclimated with the lower bar setting. Did these years ago but shoulder didn't like it. See how long I can tolerate it
    Last edited by KoolDJVader; 03-09-2015 at 04:38 AM.
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  18. #18
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    Tuesday, 3/10/15

    Threw my usual Tuesday routine out to work a bit more on low bar squat

    Bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    245 x 1
    255 x 3

    Still getting re-acclimated to the bar position, the 225 set didn't feel as right as Monday but the 245 single and 255 triple felt alright. I'll have to decide to go all in on this soon. Think the potential is there
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  19. #19
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    Thursday, 3/12/15

    Had to use straps today, I think using the crappy spring collars in my gym (I usually bring my own ProLoc collars) that doesn't pack the weights together well and generally crappy bars in my gym made the bar spin and was hard to hold. Plus the 45's I used were those crappy Iron Grip polygonal plates...90% of the 45's in my gym are those plates and I have to scavenge around for the round 45's and didn't have time for that (add to the misery that not all round plates are from the same company so I have to match those too). This comes into play later on...Made up for using straps by not using a belt. Also no front squats today to warm up due to time constraints (cutting corners like this is what usually leads to injuries)

    Deadlifts ("Working max" = 348)

    135 x 5
    185 x 5
    225 x 3
    245 x 1
    260 x 3 (75%)
    295 x 2 (85%)
    330 x 1 + 2 (95%)

    Could have gotten some more reps with 330 but having to totally re-position myself due to the polygonal plates was starting to annoy me so stopped at 3

    Deload for deads next week...will probably start cycle 3 using 358 as my "working" max. I may stop using + reps on my last set since Robertson doesn't seem to advocate that
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  20. #20
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    Monday, 3/16/15

    Decided to stay with the more hybrid squat but the couple of session with the low bar did get me back into a groove of breaking with the hips which carried over today. Pretty decent session. Went back to the Bill Starr 5 x 5 scheme

    Squats

    Bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    250 x 5
    275 x 5
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    Tuesday, 3/17/15

    Started off with some power cleans, I find them to be really good for warming up and even if I go relatively heavy, doesn't adversely affect the rest of my workout. Actually seems to energize it

    Squats (medium day)

    Bar x lost count
    135 x 5
    185 x 5
    225 x 5
    245 x 5

    I decided to do back squats 2X a week and front squats once a week on Thursdays as a light squat day and also as a warm up for my deadlifts.
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    Thursday, 3/19/15

    Was suppose to be a deload for deads today but veered away from 3/2/1 today for a couple of reasons. First and foremost, I probably won't be able to work out next Thursday due to dental surgery so I'll push back the deload to then. Secondly, my Reebok Crossfit TR powerlifting shoes came in today (pretty good deal from Rogue Fitness although I had to settle for an ugly color) and wanted to try them out with a decent weight. Like last week, no front squats

    Deadlift

    135 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 2
    295 x 1
    315 x 1
    335 x 3
    335 x 3
    335 x 3

    One rep with 315 using conventional just to retain my groove in them

    So I usually deadlift in Chuck Taylors but they were getting worn out and Rogue offered the Crossfit TR for $59.99 (free shipping) as long as you ordered the Sandtrap Pebble with these ugly green laces.

    Overall I liked the shoes. Much sturdier than the Chucks (these are canvas as well but not flimsy like the Chucks). A bit lower to the ground (you can take out the insoles which are probably only like 1/8th of an inch, maybe even less) and while the Chucks are flat soles, they have a slight but not insignificant squishiness while the Reebok Crossfit TR is very solid. The Reebok has a wider toe area which I'm not super crazy about since my feet aren't wide. But it didn't affect me negatively at all. These shoes are suppose to grip the floor better but since the there's a rubber mat, didn't really feel that effect. The outer edge is sturdier that the Chucks which is suppose to be advantageous to a sumo puller like me since you have to "spread the floor" but I don't think my technique is so spot on that I can really feel it (plus with my not so wide feet don't know how much it'll help). But given it has a harder and thinner sole than the Chucks, I like it better. Anxious to see how squats feel with them
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    Monday, 3/23/15

    Squats

    Bar x 10
    95 x 5
    135 x 5
    175 x 5 (first working set)
    205 x 5
    235 x 5
    255 x 5
    280 x 5

    Trap bar shrugs (deadlifted first rep off floor)

    135 x 10
    225 x 8
    315 x 6
    365 x 6
    365 x 6
    385 (no shrugs, just wanted to pick it up off the floor)

    Reebok Crossfit TR Lite felt good on squats. Goodbye Chucks...This could be my last workout until Sunday due to dental surgery tomorrow night. See if I can recover to get at least a light workout in Thursday night. I may go back and try low bar squats next week and see if I can work them in more permanently.
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    I like the squat work you're doing and good progress on the deads
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Originally Posted by fittofattofit View Post
    I like the squat work you're doing and good progress on the deads
    Thanks for commenting!
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    Monday, 3/30/15

    Back after taking most of last week off due to getting a wisdom tooth out. More of a breaking in session than a real workout. Decided to go all in on low bar squats for a few reasons. Still need to get comfy with the bar placement but the squat mechanics feels much better than when I do high bar.

    Squats

    Bar x 10
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    205 x 2
    225 x 1
    245 x 1
    265 x 1
    275 x 1
    225 x 8

    Although the actual squat with 275 felt strong and relatively easy, the bar felt like it's slipping although it was just in my head. Maybe putting chalk on the bar will give me some sense of security.

    The after I did shrugs, did a series of racking off, walking out and doing one rep with a relatively light weight to get more comfortable.

    135 x 1
    135 x 1
    185 x 1
    185 x 1
    205 x 1
    205 x 1

    Although my eventual plan is to do high bar Tuesday night and front squats Thurs, may do another low bar session Tuesday
    Last edited by KoolDJVader; 03-30-2015 at 04:10 AM.
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    Tuesday, 3/31/15

    Another low bar squat session. Trying to still get a good feel for bar placement and also slowly see where my max may lie

    Bar x 10
    95 x 5
    135 x 5
    185 x 5
    205 x 1
    225 x 3
    245 x 3
    265 x 3
    285 x 1

    Like 275 on Monday morning, 285 didn't feel to heavy so next Monday, see how 295 feels. Bar placement starting to feel a bit more natural
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    Thursday, 4/2/15

    Back to 3/2/1 deadlifts, week one of the third cycle. My new "training max" is 358 lbs

    Started off with more low bar squats to warm up for my deadlifts. Wasn't the smartest idea...

    Bar x 10
    135 x 5
    185 x 5
    205 x 5
    225 x 5

    Sumo Deadlifts

    135 x 5
    185 x 5
    225 x 1
    235 x 3 (65%)
    270 x 3 (75%)
    305 x 3 +5 (85%)

    1 rep conventional with 305

    Used straps today, don't know if I will from now on. It'll probably be a week to week thing, depending on how the bar feels. Was huffing and puffing pretty hard with the 8 rep set...conditioning needs work. Form was pretty bad, if the weight was heavier, potential for injury there. Think my lower back was fatigued from all the low bar squats this week and starting off with them tonight wasn't a wise decision. Back to front squats next week.
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  29. #29
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    Lots of squats in this here journal.

    Awesome.
    Thanks for reading,
    TomB

    "If you are under-muscled and increase strength, you will gain muscle." - Anon

    Also, taxation is theft.
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    Monday, 4/6/15

    Got a new toy last week which I put to use today...

    Low bar squats

    Bar x 10
    95 x 5
    135 x 5
    185 x 5
    205 x 5
    225 x 3
    255 x 3
    275 x 3
    290 x 1
    225 x 3 (paused)

    Other than the first 225 set, the bar on my shoulders felt okay. Was going to do 295 to see how it felt but decided to be conservative and so 290 instead. I use to think weightlifting was a young man's game but realize now that it's a smart man's game (or woman...). Anyway 290 felt good, probably going to do high bar Tuesday and front squats Thursday. Will probably stick with the same weight scheme next week but do 5 reps and then see how a 295 single feels.

    My new toy is the SBD knee sleeves. Bought into the hype and spent some of my tax refund on it. Usually use the TK sleeves which I liked. I bought the "tight" fit and two things....I don't see how people get on the sleeves on when they go 2 sizes down from a standard fit but at the same time, I don't see how a standard fit will do any goos because if I bought the standard fit, would have likely been too loose.

    I got the medium which is the same size I wear with the TK bands. They weren't that hard to put on (not that easy either, especially the right leg) but I can't see myself going another size down. I usually put the sleeves on at least a half hour before I squat to get my knees warm and any tighter, it'll probably numb my calves.

    The TK sleeves due to it being rubber on the inside has my knees sweating more but the SBD keeps it plenty warm. the SBD feels more supportive although since I don't wear it two size down, not getting a pop out of them. The shape of the SBD seems more in line with the shape of my knee and hugs it better and there's less slack while no matter how much I pull up on the TK band, there's always some slack. Plus the TK bands definitely stretch out and feels looser the more I wear it, from what I read, the SBD seems sturdier and seems to get stretched less with time

    While I liked the TK bands, they fall apart fairly quicky (which may account for the stretching feeling I get) so while I paid about double for the SBD, if they last twice as long, them at least I'll be even. Probably only wear them on my heavy squat day and still wear my TK's on the lighter ones until they are no longer wearable (even with the stitching coming apart, I can still get a couple more months out of the TK bands)
    Last edited by KoolDJVader; 04-06-2015 at 04:33 AM.
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