3/2/1 Deadlift Log

[KoolDJVader]

Thursday 2/23/17

Power cleans

135 x 2 x 2
165 x 2 x 2
185 x 2
205 x miss, 1, 1

First successful rep with 205 sucked, second one better

Sumo deadlifts

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

135 x 2
185 x 2
225 x 2
285 x 2 (70%)
325 x 2 (80%)
365 x 2 + 4 (90%)

Last set was a killer, almost stopped at 5 but went for it

Conventional deadlift

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

Still mostly form work....at some point I want to reintroduce a belt on these

Also did BW pullups and lying leg curls

Worked out at a different gym....Eleiko bar and bumpers....the least expensive models but still not bad. The lifting platform is all busted up....not sure how that happens in that short a time frame (it's only been there 6 months) but a lot of inconsiderate members here which is why I only go to it to do cardio and maybe some core work in the morning. Lots of bros strutting around in tank tops but they mostly stay away from pulling weight off the floor

[KoolDJVader]

Sunday 2/26/17

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
325 x 1
295 x 3 (4 sets)

New belt seems to already be mostly broken in despite the thickness. Amazing.

Squats felt better compared to last Sunday. Chalk last week up to a bad day

Standing barbell press

Bar x 10
95 x 5
145 x 5,5

Still not feeling as strong, maybe need to add triceps work although locking out isn't the problem

Also did BW 45 degree back extension and lying leg curls. Hammies were burning. Have to think about doing these on Thursdays after deads....see how squats feel Tuesday to see if there's any adverse affects from doing these today

[KoolDJVader]

Tuesday 2/28/17

Squats

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
295 x 1
325 x 1
295 x 5,5
225 x.3,3 (2 seconds pause at bottom)

I am weak out of the whole but my lockout is strong so paused squats may be help.

Also did weighted neutral grip pullups

This is probably my last Tuesday workout for a bit although maybe I'll do upper body. But I've read a few people say that for older guys, two weight workouts may be better. Dan John even recommends a minimalist approach for a stretch of time even if you can train more often. Wednesday mornings are a bit rough for the time being so the change is a bit needed.

Still feel squatting twice a week at a minimum is best so toying with this scheme

Sunday

Squats (heavy day and a couple pause sets)
Hang cleans
Standing barbell press
45 degree back extension
Pullups or chins

Thursday

Squats
Conventional deadlift (not too heavy)
Rows
Close grip bench press
Leg curls

[KoolDJVader]

Thursday 3/2/17

Sumo deadlifts

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

135 x 3 x 3
185 x 3
225 x 3
275 x 3
305 x 3 (75%)
345 x 2 (85%)
385 x 1 + 2 (95%)

I'm probably going to stop deadlifting for a while, the gym situation is just horrible. Been going to an alternate gym on Thursdays the last 2 weeks and too many bros with tank tops being stupid.

Conventional deadlift

225 x 2
275 x 2
315 x 2
345 x 2
365 x 2

Finished with bent over barbell rows

[KoolDJVader]

Sunday 3/5/17

Squats

Bar x 10
135 x 5,5,5
185 x 3
205 x 1
225 x 2
265 x 2
295 x 1
335 x 1
305 x 3 x 3
275 x 5
235 x 3 (paused)

335 felt heavy AF but 305 felt okay

Hang cleans

135 x 2 x 2
155 x 2
165 x 2 x 2

Need to get reacclimated to these

Standing barbell press

Bar x 10
95 x 5
135 x 6,6

Definitely lost something in these since December but not going to push these for a couple month

45 degrees back extension

BW x 17,15,15

Just going to strength train 2x a week for a couple months for a few reasons....Sunday morning and Thursday night....probably cardio and ab wheel on Monday and Friday mornings. Workouts will be:

Sunday

Squats (heavy day)
Hang cleans
Standing barbell press
45 degrees back extension

Thursday

Squat (light day)
Conventional deadlift (moderate weight...probably 3x3)
Pullups
Leg curls

It's light on upper body...especially pressing and no rowing for the time being. More maintenance mode for upper body but hope to see squats get moving again.

[KoolDJVader]

Thursday 3/9/17

Meh workout...probably a combo not eating much, not sleeping much and allergies.

Squats

Bar x 10
135 x 5,5
185 x 3
205 x 1
225 x 2
265 x 2
295 x 5,5

Conventional deadlift

135 x 3
185 x 3
225 x 2
275 x 2
335 x 3 x 3

Also did lying leg curls, weighted chins and some standing ab crunches

[KoolDJVader]

Sunday 3/12/17

Squats

Bar x 10
135 x 5,5,5
185 x 3
205 x.1
225 x 2
245 x 2
275 x 1
295 x 1
315 x 3 x 3
285 x 5
240 x 3,3 (paused)

Probably stick with 315 for a while but add reps or sets. Paused sets feels good, ATG and 3 second pause

Hang cleans

135 x 2 x.2
155 x 2
170 x 2 x 2

45 degree back extension

BW x 18, 17,15

Finished with pullups....blew off standing barbell press for these

[KoolDJVader]

Thursday 3/16/17

Squats

Bar x 10
135 x 5,5,5
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
305 x 4,4

Very bad day, only got 4 reps with 305...actually wanted to only do 300 but only one set of 2.5 lb plates and someone was using them. Should get at least 5 reps easily but then again, squats haven't felt all that great for a few weeks. Think the bigger problem was I was poorly hydrated as from one o'clock this afternoon didn't have much to drink. Also the new belt just might be too much belt and the double suede 13mm is better for me.

Conventional deadlift

135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3 x 3

Took a rather long rest after squats and these felt pretty easy.

Also did bent over barbell rows and standing barbell press. Decided one problem is the bar doesn't feel too stable on my back during squats and could be due to not doing as much upper back work.

[KoolDJVader]

Sunday 3/19/17

Squats

Bar x 10
135 x 5,5,5
185 x 3
205 x 1
225 x 2
245 x 2
285 x 1
325 x 2,2,2
295 x 5
245 x 3,3 (paused)

Felt better than Thursday's debacle...paused squats were ATG with 2 seconds pause

Hang cleans

135 x 2
155 x 2
175 x 1,1

45 degree back extension

BW x 19,18
+25lbs x 10

Finished with weighted neutral grip pullups

[KoolDJVader]

Thursday 3/23/17

Squats

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

Took it a bit easy today

Conventional deadlift

135 x 2
185 x 2
225 x 2
275 x 1
315 x 1
355 x 3 x 3

Had to do them with the polygonal plates

Also did bent over barbell rows and barbell standing press

[KoolDJVader]

Sunday, 3/26/17

Squats

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 3
225 x 2
245 x 1
285 x 1
305 x 1
330 x 1,1,1
300 x 5
250 x 2 x 2 (paused)

Finished this reset cycle, didn't really accomplish anything besides lose ground. Will go back to 3 days a week squatting soon using the Starr HLM scheme

Hang cleans

135 x 2
160 x 2
180 x 1,1

45 degree back extension

+25 × 12,10.10

Finished with weighted neutral grip pullups

[KoolDJVader]

Thursday 3/30/17

Squats

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

Used my new Best Belt Athlete cut. Some cosmetic issues (surprisingly for them) but as good as I remembered. Probably use my 13mm Pioneer for heavy days and this for lighter since it's more comfortable

Conventional deadlift

135 x 3
185 x 2
225 x 2
275 x 1
315 x 1
365 x 3 x 3

Felt good today, ditched straps and used a mixed grip (want to go back to hook grips but felt I was able to engage lats well even with the mixed grip)

Also did bent over barbell rows and standing barbell press

Not sure when my next workout is

[KoolDJVader]

Thursday 4/6/17

Bit of a break, did some power cleans after cardio on Saturday but didn't log it

Squats

Bar x 10
95 x 5
135 x 5
185 x 5 (first work set)
205 × 5
225 × 5
245 × 5
275 × 5

Basically a Starr 5x5....going back to 3x a week and basically a HLM routine

Also did standing barbell press and bent over barbell rows

[KoolDJVader]

Sunday 4/9/17

Power cleans

135 x 2,2
155 x 2
175 x 2
185 x 1
195 x 1

Always thought it'll be a good idea to start my heavy squat day with cleans. Best warm up....felt so blah today that felt I needed a more dynamic warm up

Squats (heavy day )

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

Starting new cycle, still in reset mode. Going back to 3 day a week squatting doing a modified Starr HLM scheme...not sure if I will do a back off set on Sundays going forward since my frequency will increase (although in the not so distant past I did a back off set while squatting 3 days a week.

Left hip was a bit painful today....been a lingering issue.....was better on 3rd set of 295 when I did a more quad dominant style

Good mornings

135 x 5,5,5

Just feel these are a superior squat accessory exercise compared to back extensions

[KoolDJVader]

Tuesday 4/11/17

Squats (light day....80-90% of Sunday's top weight)

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

Standing barbell press

Bar x 5
95 x 5
135 x 5,5
155 x 1

Going to OHP Sunday again....tested out 155 to see how the Best Belt Athlete belt felt....eh. May try to see how tampered belt feels....need to use it for something if I don't use it for reads as intended

Finished with bent over barbell rows

Now that I'm back to lifting 3 days a week, this will be my Tuesday routine

[KoolDJVader]

Thursday 4/13/17

Squats (Medium day....90-95% of heavy day)

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

First World problems. ....should I use my Pioneer 13mm treated belt or Best Belt Athlete belt for my medium day? Went with Pioneer belt because while the Best Belt still needs to be broken in a bit more, I still need to get use to the full 13mm of leather (compared to the 9-10 mm of leather that made up my 13mm double suede)

Did a rep with 305....actually heavier than Sunday's heaviest weight but only a single. 3x3 with that weight is on the agenda for my next heavy day.

Romanian deadlift

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

Going to ditch regular deadlifts for a bit for a variety of reasons....partly to try and get my hams stronger, partly so I can perhap push harder on squats. Still do good mornings on Sunday, see how it turns out when I eventually go back to doing regular deadlifts in a few weeks.

Also did barbell shrugs, lat pulldowns (!) and the ab wheel. My left scapula did not like the wide grip pulldowns initially....maybe if I keep these in for a while it'll help it?

[KoolDJVader]

Sunday 4/16/17

Power cleans

135 x 2,2
155 x 2
175 x 2
185 x 2
195 x 1

I think I'll keep the weight here for the time being

Squats (Heavy day)

Bar x 10
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
305 x 3 x 3
275 x 5

After i finished with the 305 x 3 x 3 and thought to myself that next heavy day is 315 x 3 x 3, realized that my lighter day back in the fall was 315 x 5 and felt bad. Hoping going back to 3 days a week will get me back on track

Good morning

135 x 5
155 x 5
165 x 5,5

Hamstrings were sore and tight today so was worried about these but actually felt good. Another benefit of doing power cleans first is that I'm comfortable starting with 135 on these

Standing barbell press

95 x 10,10

Stayed light, was surprisingly harder than I anticipated. May stick with sets of 10 on my lighter day

[KoolDJVader]

Tuesday 4/18/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 2
255 x 5,5
275 x 3

IT band on left side was tight

Standing barbell press

Bar x 10
95 x 5
145 x 3x 3

Finished with bent over barbell rows

[KoolDJVader]

Thursday 4/20/17

Squats (Medium day)

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

Romanian Deadlift

135 x 6
185 x 6
225 x 6
245 x 6
275 x 6

Happy with ROM in these, moreso than last I did these. Will up volume and weight

Finished with barbell shrugs and lat pulldowns/ BW pullups

[KoolDJVader]

Sunday 4/23/17

Damn it, wrote out workout, pressed reply and stupid site took too long so ate my post. Hate typing on tablet so abridged version....

Power cleans.....worked up to

185 x 2

Squats (Heavy day).....worked up to

315 x 3 x 3
285 x 5

Good morning

135 x 5
155 x 3
175 x 5,5

Standing press (light day)

105 x 10,10

[KoolDJVader]

Tuesday 4/25/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225x 2
265 x 5,5
280 x 3

Wore flats tonight...once again the flats vs heels debate for me. Felt good enough to keep it medium day....at this point probably 6 one way, half dozen the other. Last set was suppose to be 285 but needed to hoard the 2.5 lb plate

Standing barbelll press

Bar x 10
95 x 5
150 x 3 x 3

Felt heavy. 155 x 3 x 3 will be a chore....detrained on these and need to get back on track

Finished with bent over barbell rows

[KoolDJVader]

Thursday 4/27/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 2
265 x 1
295 x 3 x 3
325 x 1

Stayed wih flat soles, will ride them out for the time being. 295 x 3 x 3 felt okay, last few reps got some nice pop at the concentric

Romanian deadlift

135 x 5
185 x 5
225 x 3
255 x 1
285 x 5,5

Much better ROM on these than the last cycle I did these

Finished with barbell shrugs and lat pulldowns

[KoolDJVader]

Sunday 4/30/17

Power cleans

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

Squats (Heavy day)

Bar x 10
135 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
295 x 1
325 x 3 x 3
295 x 5

Felt like crap early morning, had some acid reflux so happy with the workout. Good depth, wore heels due to starting with cleans

Good morning

135 x 5
155 x 3
175 x 5,5

Standing barbell press

25 lb DBs to warm up cuz didnt want to strip off 45 lbers on bar
135 x 5,5

[KoolDJVader]

Tuesday 5/2/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 5,5
295 x 3

Went in early today...not sure if it'll be a permanant thing. Went back to heel elevated shoes and unlike other light days, wore thicker 13mm Pioneer belt

Standing barbell press

Bar x 10
95 x 5
135 x 2
155 x 3 x 3

Finished with bent over barbell rows

[KoolDJVader]

Thursday 5/4/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5,5
185 x 3
205 x 1
225 x 2
255 x 1
285 x 1
305 x 3 x 3
335 x 1

Romanian deadlifts

135 x 6
185 x 3
225 x 3
275 x 6,6
295 x 3

Finished with weighted neutral grip pullups

[KoolDJVader]

Sunday 5/7/17

Squats

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

Suppose to be a heavy day but due to gym issues, plan was to do a light day due to uncertainty about equipment. But felt good so although wasnt planning on going past 295, went a bit over. Heaviest I have gone using a thinner belt since my Inzer days (but the Best Belt Athlete is a bit thinner)

Good mornings

135 x 5
155 x 3
175 x 1
185 x 5,5

Blew off standing presses because I wanted to GTFO of that gym....equipment pretty decent...members even on Sunday morning a pain in the assm

[KoolDJVader]

Tuesday 5/9/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 1
285 x 5,5
305 x 3

Debated doing my Tuesday upper body stuff but hold off a week on them due to scapular issues. Think little sleep and food made 285 feel heavier than I anticipated....may need to due a CNS warm up with heavy single like I use to. The 305 felt good, got nice explosive reps on the last 2

[KoolDJVader]

Thursday 5/11/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 1
285 x 1
315 x 3 x 3
335 x 1

Wore flat shoes today

Romanian deadlift

135 x 5
185 x ?
225 x 3
265 x 3
295 x 5,5

Also did shrugs, will resume upper body stuff next week

[KoolDJVader]

Sunday 5/14/17

Squats (Heavy day)

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

Stomach was feeling yucky so bailed at 4 reps with 315 but reps felt strong so satisfied. Was suppose to be deload but since last Sunday was a bit funky, just did the heavy day workout I was suppose to last week. May take Tuesday off, then light on Thursday and start new cycle after.

[KoolDJVader]

Thursday 5/18/17

Squats

Did a bunch of warmup with bar and 95 lbs because I had to wait for squat rack for about 30 min

135 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 5,5

Paused squats (ATG with 2-3 second pause)

135 x 3
185 x 1
205 x 1
225 x 1
245 x 1

Romanian deadlift

135 x 5
185 x 3
225 x 3
275 x 3
295 x 3

Finished with bent over barbell rows

Took Tuesday off and went relatively light....start new cycle this upcoming week. Probably hold off on regular deadlifts for another cycle