3/2/1 Deadlift Log

[KoolDJVader]

Tuesday 12/13/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Did a ramping up Starr 5 x 5 scheme. 315 was a lot tougher than I anticipated (as was 275)

Standing barbell press

Bar x 10
95 x 5
115 x 3
135 x 2
155 x 1
175 x 1 (PR)
135 x 8

Just did a single set with 175, ending my cycle here....not sure when I'm going to start a new one. Like squats, I may just meander around until the new year. Happy with the way 175 went up, probably have another 5lb in me

Finished off with bent over barbell rows

[KoolDJVader]

Thursday 12/15/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
255 x 3
285 x 3
325 x 3

325 felt better than 315 on Tuesday

Deadlift (conventional)

3/2/1 Cycle 2 Week 3 Training max =375

135 x 3
185 x 3
225 x 2
285 x 3 (75%)
315 x 2 (85%)
355 x 1 + 4 (95%)

Goal was to hit at least 3 reps with 95% set even though I've done more reps with more weight. Hit 5, probably had a couple more but not going to push it.

Blew off glute ham raises and upper body stuff. Kind of out of laziness (although doing squats and deadlifts in one workout probably isn't too lazy) and at least for my upper body, have this scapula/rhomboid thing going (since ive been taking it relatively easy on upper body this week, slowly improving)

[KoolDJVader]

Sunday 12/18/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
255 x 2
295 x 1
325 x 4 (3 sets)

Good mornings

Bar x 6
95 x 6
135 x 6
185 x 6 (2 sets)

Not sure what I'm going to do rest of week

[KoolDJVader]

Tuesday 12/20/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
245 x 1
275 x 1
315 x 5 (2 sets)

Standing barbell press

Bar x 10
95 x 5
135 x 5
155 x 3

Also did bent over barbell rows

Double whammy of going in later than usual and the gym closing earlier than usual so rushed everything. Really felt light headed after the last set of 315 and during the presses. Rows weren't too bad as I slowed down since I had a bit of time due to rushing the first two exercises

[KoolDJVader]

Ugh....no more GHR.....gym closed....too bad since I really liked the equipment for the most part but not too surprising.

Back to previous gym, may have to readjust workout schedule since it's going to be busier even later. Hope my squats don't suffer like last time. May do deadlifts on Tuesday after power cleans and squats Sunday or Monday morning and Thursday nights.

Hope its not too crowded tomorrow night

[KoolDJVader]

Thursday 12/22/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 3
245 x 2
275 x 2
325 x 3 (2 sets)
335 x 1

Gym wasn't too bad crowd wise....mixed opinion about the bar. The diameter is significantly thinner than bars I've been using.(even at other locations of the same chain). Even 335 felt a bit.....I dunno....unsteady. But the bar actually fit on my traps better.

Anyway, no workouts on Sundays for next 2 weeks due to holiday....so did a bit more than usual Thursday night squats. Working on a new workout scheme due to changing gyms

Deadlifts (conventional)

3/2/1 Cycle 3 Week 1 Training max = 385

135 x 3
185 x 3
225 x 3
255 x 3 (65%)
285 x 3 (75%)
325 x 3 + 3 (85%)

Aimed for 5-6 reps with 95% and got 6 with about 2 reps left in me.

Thinner bar seemed to have more whip which may need some getting used to. But bumper plates....lots of it. So big plus

Standing barbell press

Bar x 10
135 x 6 (2 sets)

Found an empty bar so did warm-ups and jumped to 135, cleaning the stripped deadlift bar.

Also did BW pullups

Need to do something for hammies to replace GHR....probably stability ball leg curls

Hopefully gym remains this way (not too crowded, empty squat rack)

[KoolDJVader]

Tuesday 12/27/16

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
315 x 5,4
335 x 1

Didnt plan on doing a single with 335 (and it felt crappy to boot) but pissed that I only got 4 reps with 315 on second set. I seriously hate this gym, gonna look into another one but not too optimistic

[KoolDJVader]

Thursday 12/29/16

New gym....fourth one this year....got a good deal, kinda weird, it's very upscale but they have 2 power racks, a lifting platform and bumper plates. No Glute ham raise machine though.

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
245 x 3
275 x 3 (no belt)
295 x 3
315 x 3

Felt good....need to do a real deload so no lifting Sunday and very light Tuesday.

Deadlifts (conventional)

3/2/1 Cycle 3 Week 2 Training max = 385

135 x 3
185 x 2
225 x 2
275 x 2 (70%)
305 x 2 (80%)
345 x 2 + 4 (90%)

Eh, something just feels off. My lockout is fine but I'm losing my tightness when I extend hips. May switch over to sumo next cycle.

Standing barbell press

60 x 10 (actually 2 30lb dumbbells to warm up since I didn't want to strip bar)
135 x 7,6

Kept 45 lb bumpers on and cleaned the bar

Finished off with bodyweight pullups

[KoolDJVader]

Tuesday 1/3/17

First workout of the year was a deload

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 3
245 x 3
275 x 3
315 x 1,1

Standing barbell press

Bar x 10
95 x 5
135 x 3

Finished with bent over barbell rows

New gym rocks although sucks I no longer have access to a GHD

[KoolDJVader]

Thursday 1/5/17

Squats

Bar x 10
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
315 x 3

Deadlifts (conventional)

3/2/1 Cycle 3 Week 3 Training max 385

135 x 3
185 x 2
225 x 2
285 x 3 (75%)
325 x 2 (85 %)
365 x 1 + 3 (95%)

As it turns out, there's a sign saying not to use the Iron Grip plates on the platform. I think they just dont want the non bumper plates to hit the platform....usually if you put one bumper plate on, the diameter is a bit larger than the Iron Grip so shouldn't be an issue. But these are the vinyl Iron Grip plates and the diameter (well it's not a circle so not really a diameter...) is about the same. I already had the plates loaded when I saw it so just went ahead but next time, I probably use a 45 and 35 lb bumper on each side then load the rest with the Iron Grip 35 lbers. Definitely won't hit the platform that way.

Anyway....a while back I did 4 reps with 365 so wanted to get at least that. The 4 reps were easier this time (measured by how hard I was breathing) but form on 4th rep was blah so didn't go for a 5th.

Also did weighted chin ups and stability ball leg curls.

[KoolDJVader]

Sunday 1/8/17

Squats

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
225 x 3
245 x 2
275 x 1
295 x 1
325 x 3 (3 sets)
285 x 5

Back to normal squat workout. Probably cut down to squatting 2 days a week but add more volume on lighter day. Not sure if I want to make Tuesday or Thursday my other squat day

Last set of 325 felt best....probably just jump to 330 since I'm starting my cycle very close to my max

Good morning

Bar x 5
95 x 5
135 x 5
155 x 5

Standing dumbbell presses

30's x 6
40's x 6
50's x 6
60's x 6

Finished off with one arm dumbbell rows

[KoolDJVader]

Tuesday 1/10/17

Power cleans

135 x 2 (3 sets)
155 x 2 (3 sets)
175 x 2
185 x 1
195 x 1,1

Squats

135 x 5 (2 sets)
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
315 x 1
295 x 5 (2 sets)

Standing barbell press

Bar x 10
95 x 5
115 x 3
145 x 3 x 3

Also did BW pullups

[KoolDJVader]

Thursday 1/12/17

Power cleans

135 x 2 (3 sets)
155 x 2
175 x 2
185 x 2
195 x 1 (2 sets)

Deadlifts (sumo)

3/2/1 Cycle 4 Week 1 Training max = 395

135 x 3
185 x 3
225 x 3
255 x 3 (65%)
295 x 3 (75%)
335 x 3 + 2 (85%)

Went back to sumo but just went straight with the program. Probably blasphemy but my sumo stance is fairly narrow and probably resembles a wide stance conventional more than a real sumo dead. Still, the early sets felt like there was a bit of rust but the last set I got a better groove

Deadlifts (conventional)

225 x 3
275 x 3
315 x 3 x 3

Wanted to still keep conventional in

Lying leg curls

90 x 10 (3 sets)

Been a while since I've done these....the machine felt a bit awkward and I'd rather do GHR but it still hits my hammies decently.

Decent posterior chain hammering tonight

[KoolDJVader]

Sunday 1/15/17

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 3
245 x 2
275 x 1
305 x 1
330 x 3 x 3
295 x 5

330 felt about the same as it did last cycle. May go back to Adidas Powerlifts...used them last Tuesday and just feels better

Good morning

Bar x 5
95 x 5
135 x 5
155 x 5
175 x 5

Standing barbell press

Bar x 10
95 x 5
135 x 5 (2 sets )

Got a bit weaker on these

Finished off with bent over barbell rows

[KoolDJVader]

Tuesday 1/17/17

Power cleans

115 x 2
135 x 2
155 x 2
175 x 2
185 x 2
205 x 1 (2 sets)

Someone was using the only 45 lb bumpers so had to use the 35's. First 205 sucked, second felt much better

Squats

Bar x 10
135 x 5
185 x 3
225 x 3
255 x 2
295 x 1
335 x 1
305 x 5 (2 sets)

Standing barbell press

Bar x 10
95 x 5
135 x 3
150 x 3 x 3

Finished with weighted chin ups

[KoolDJVader]

Thursday 1/19/17

Power cleans

135 x 2 (3 sets)
155 x 2
175 x 2
185 x 2
205 x 1 (2 sets)

Both sets of 205 were meh

Deadlifts (sumo)

3/2/1 Cycle 4 Week 2 Training max = 395 lbs

135 x 3
185 x 3
225 x 2
275 x 2 (70%)
315 x 2 (80%)
355 x 2 + 3 (90%)

Still just second week into sumos so still getting down my form

Conventional deadlift

225 x 3
275 x 3
315 x 3
345 x 3

Lying leg curls

After a few warm up sets which I didn't pay much attention to the weight, did 110 lbs for 2 sets of 8

Also did ab wheel rollouts

[KoolDJVader]

Sunday 1/22/17

Squats

Bar x 10
95 x 5
135 x 5 (2 sets)
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
305 x 1
335 x 3 x 3
305 x 5

Weird combo of the sets feeling fine but being winded more than usual after. Think it was due to poor sleep. Belt was a bit loose on the 305 x 5 set but in a way it's a good thing since I push my abs into it stronger.

Also it is now clear that heel > flat although if I go back to doing squats on the same day as deadlifts, can still do them in flats.

Good morning

Bar x 6
95 x 6
135 x 6
165 x 6
185 x 6

Will probably add more sets on this

Standing barbell press

Bar x 10
95 x 5
135 x 6 (2 sets)

Finished off with bent over barbell rows

[KoolDJVader]

Tuesday 1/24/17

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 3
245 x 2
275 x 1
305 x 1
335 x 1
315 x 5 (2 sets)

First set with 315 was rough, afterwards was thinking that I may only get 4 reps on second set. Used my 10mm Inzer instead of the 13mm Pioneer. Definitely feel less support with the Inzer although as I mentioned in the equipment forum, it's counterintuitive but the 10mm is stiffer. Anyway, I'm hoping my Best Belt Athlete gets here sooner rather than later....psyched to use this particular belt again.

Front squats

135 x 3
185 x 3
205 x 3

Been a while since I've done these but been wanting to bring them back for a while and since I've dropped my 3rd squat day, seemed like the time. Will add volume to these...big part of going to a 10mm belt on my lighter squat day is because a 13mm is too obtrusive for front squats. A broken in Athletes belts is the optimal belt on days I want to do back and front squats

Standing barbell press

Bar x 10
95 x 5
135 x 3
155 x 3 x 3

Also did barbell shrugs, weighted chin up and also messed around with double kettlebell swings

[KoolDJVader]

Thursday 1/26/17

Power cleans

135 x 2 (3 sets)
165 x 2
185 x 2
205 x 1 (2 sets)

First time since I started back both singles felt alright

Deadlift (sumo)

3/2/1 Cycle 4 Week 3 Training max = 395lbs

135 x 3
185 x 3
225 x 2
295 x 3 (75%)
335 x 2 (85%)
375 x 1 + 3 (95%)

Wanted at least 3 reps, got 4. Thought about a 5th but form was breaking. Need to see how many reps I got with this weight last time I did 3/2/1

Deadlift (conventional)

225 x 3
275 x 3
315 x 3
365 x 3

Meh, while 365 didn't feel too heavy wasn't satisfied with form

Lying leg curls

Worked up to 110 x 8 for 3 sets.....really missing GHR

Probably skip deads next week and just do cleans then go to cycle 5 of 3/2/1 with my training max being 405

[KoolDJVader]

Sunday 1/29/17

Squats

Bar x 10
95 x 5
135 x 5
135 x 5
185 x 3
205 x 1
225 x 3
255 x 2
285 x 1
315 x 1
340 x 2 (3 sets)
315 x 5

Last two sets of 340 was pretty good, controlled descent and exploded up well. If I can be consistent doing that, I can squat a lot more

Good morning

Bar x 5
95 x 5
135 x 5
185 x 5 (2 sets)

Standing barbell press

Bar x 8
95 x 5
135 x 8,6

Also did bent over barbell rows and messed around with hang cleans

[KoolDJVader]

Tuesday 1/31/17

Squats

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
315 x 1
335 x 1
315 x 5
275 x 6

Everything felt heavy except the 275 x 6 set

Front squats

135 x 3
185 x 3
215 x 3

Wanted to increase volume but since I'm probably going to do some squats Thursday, kept it low

Standing barbell press

Bar x 10
95 x 5
135 x 3
160 x 3 x 3

Overarched my back on last rep of first set (wore a belt)....lucky I didn't strain it. Took belt off for last 2 sets.

After 2 straight weeks using the 10mm Inzer, I can definitively say the Pioneer Belt > Inzer

Also did barbell shrugs, weighted chin ups, messed around with double kettlebell swings and neck work

[KoolDJVader]

Thursday 2/2/17

Power cleans

135 x 2 x 2
165 x 2 x 2
185 x 2
205 x 1
210 x 1 (horrible)

Squats

135 x 8
185 x 5
225 x 3
245 x 2
275 x 1, 1
225 x 1 (long pause)

No deadlifts today, did these squats "Olympic Weightlifter" style. Use a slightly narrower foot stance, went rock bottom. Was fun

Lying leg curl

After warming up, did 3 sets of 6 with 130 lbs.

[KoolDJVader]

Sunday 2/5/17

Squats

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 2
255 x 2
285 x 1
315 x 1
345 x 2,2,2
315 x 5

Left hip hurting a bit, when this cycle is over I may change to a slightly narrower stance like I did on the "Olympic Weighlifter" squats last Thursday since I didn't feel any pain. That'll mean i'll lighten the load a bit

Good morning

Bar x 5
95 x 5
135 x 5
185 x 6,6
195 x 3 (just testing it out)

Standing barbell press

Bar x 10
95 x 5
135 x 8,7 (well more like 6 7/8th as lockout wasn't complete

Also did bent over barbell rows

Chances are I won't be able to make it to the gym Tuesday and if I do I'll probably mess with the Olympic squats again. Do my normal Tuesday squats on Thursday followed by deadlifts

[KoolDJVader]

Wednesday 2/8/17

Squats.

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
315 x 1
335 x 1
315 x 5
275 x 5
225 x 3

The 275 x 5 set was with a narrower stance, deeper but not quite ATG and with a slight pause. 225 x 3 was with a narrower stance, ATG and around 2 second pause at bottom

Deadlifts (conventional)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3

Hook grip up to 315, mixed grip on 365. Did these wearing Adidas Powerlifts

Also did standing dumbbell press and one arm dumbbell rows.

Rare Wednesday workout....couldn't go in Tuesday and tomorrow is a huge storm. Mostly messed around, my head wasn't into it but didn't want to go until Sunday without a workout. Will go back to 3/2/1 next week with new training max of 405.

[KoolDJVader]

Sunday 2/12/17

Squats

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 2
285 x 1
315 x 1
350 x 1,1,1
325 x 4
275 x 5

First single with 350 was quite high. Second single a smidge high. Third was right on. 325 x 4 was a good set...funny how much lighter it feels after doing just 25lbs more. 275 x 5 felt light.

Thus ends my squat cycle....a mere 5lb gain but i'll take it. Going to reset 10%....as much as I want 365 not going to get it muddling along. A 10% reset means 315 is my new max (assuming today's 350 is my max....I may have 355 in me but not much more). In the past couple weeks, I've incorporated front squats and Olympic high bar squats with a pause again and these will be part of my arsenal as I work my way to 365. Basically lighten the weight but increase volume via variations.

Good mornings

Bar x 5
95 x 5
135 x 3
165 x 1
195 x 4,4

Messed around with this Free Motion lat pulldown machine that's by the power rack. Haven't done pulldowns in ages. Actually felt good, especially the contraction which I don't feel as much on chins or pullups

Other than that skipped my upper body stuff... something happened to my traps/rhomboids on Thursday....was in immense pain Friday but icing it improved it quite a bit.

[KoolDJVader]

Thursday 2/16/17

Power cleans

135 x 2 x 2
155 x 2 x 2
175 x 2
195 x 1

Squats

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

These were done ATG with a narrow stance with a very slight pause

Deadlifts (sumo)

3/2/1 Cycle 5 Week 1 Training max = 405

135 x 3
185 x 2
225 x 2
265 x 3 (65%)
305 x 3 (75%)
345 x 3 (85%)

Just hit reps across, lower back felt stiff, maybe did too much before (squatted today because I took Tuesday off). On first rep of 305, did a poor job of bracing and felt a slight twinge in lower back but was able to do rest of workout without issues

Conventional deadlift

225 x 3
275 x 3
315 x 3 x 3

Basically form work

Get back to normal routine next week

[KoolDJVader]

Sunday 2/19/17

Squats

Bar x 8
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 2
245 x 2
285 x 1
315 x 1
285 x 3 (4 sets)

Decided to reset since the 350 I did last week was very close to my limit. Was disappointed at how heavy 285 felt. Have to see how Tuesday's squats feel before I panic, didn't sleep much so that's a possibility. Also could be I went in with a mindset that I was lightening the load so didn't get as amped. Usually do 3 sets of my heaviest weight and then back off but didn't think much was to be gained by doing a set with 255 so just did an extra set with 285.

Good mornings

Bar x 5
95 x 5
135 x 5
185 x 5
195 x 4

Probably drop these..more later

Standing barbell press

Bar x 10
95 x 5
145 x 5,5

Ive definitely gotten a bit weaker on these, think doing AMRAP with 135 wasn't a good idea. Need to push the poundage on these

Finished with BW pullups

I was playing with a new scheme but went with my usual...but I think I'm going to set it up like this:

Sunday

Squat (heavy day)
Standing barbell press (lighter day)
Back extensions
Lying leg curls

Tuesday

Squats (lighter day)
Front squats
Standing barbell press (heavy day)
Pullups

Thursday (different gym than Sunday and Tuesday)

Power cleans
3/2/1 Deadlifts (sumo)
Conventional deadlift (may just do one set of 5 with moderate weight)
Rows

If my squats stall badly, go back to squatting 3 times a week but hoping doing front squats on Tuesday will prevent that. The gym I would go to Thursdays have a better set up for pulls from the floor (more bumper plates) but squat racks suck

[SixTribes]

good lifting go on in here..looks to me like 100lb gain on DL work from this time last year?!!!

[KoolDJVader]

good lifting go on in here..looks to me like 100lb gain on DL work from this time last year?!!!

Hi, thanks for posting.

Unfortunately my deadlifts took a back seat to my squats so they stalled a bit from late 2015 but I'm putting my focus back to them so hopefully I can break some PR's soon!

[KoolDJVader]

Tuesday 2/21/17

Squats

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 3
245 x 2
275 x 1
315 x 1
285 x 5, 5,5

Okay today was more what 285 should feel like at this point. Did an extra set because I want to break in another new belt (even put it on my warm-ups from 225 on). Review of belt in this thread http://forum.bodybuilding.com/showth...954423&page=18 Todays squats felt better because I also used my back to finish like Ed Coan advises

Standing barbell press

Same as Sunday 2/19/17

Finished off with bent over barbell rows