3/2/1 Deadlift Log

[KoolDJVader]

Sunday 10/15/17

Squats (Heavier day)

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
275 x 1
295 x 1
315 x 5,4,4

Wore Powerlifts and 13mm belt. Warmups felt heavy so was worried about top set. Each set of 315 had a high rep but overall good and last rep of each set felt strong. Probably could have gotten 5 reps across but satisfied with getting 5 reps on at least one set. Been a while since I did.

Paused squats (ATG, narrower stance with feet straighter and 2 sec pause)

225 x 2
245 x 2
260 x 2

Felt good, hope to get to 275 on these although on one of the reps with 260 I was a bit on my toes (pretty sure it was the first one).

Hang cleans

135 x 3
170 x 2
190 x fail

Pulled 190 high enough just messed up the catch. The old me would have kept at it until I got it but have deadlfts in 2 short days so why burn out on these as they are no longer a main lift for me

45 degree back extension

BW + 35 lbs x 12,12

Should note the plate is held behind my head not on chest.....makes a big difference

Side crunches on 45 degree bench

15 reps holding 35 lbs

Not happy about missing 190 on the clean but I know its a technique issue. Not breaking new ground on squats but seeing some positives.....one big one being the placement of the bar on my back is getting consistent and more importantly feeling good (still high bar but a bit lower than before which was probably too high on my traps)

[KoolDJVader]

Tuesday 10/17/24

Sumo deadlifts

135 x 5,5
185 x 3,3
225 x 2
275 x 2
315 x 2
365 x 1
405 x 1
440 x 1 (sumo PR)

Intent of today was to pull 440....truthfully not much of a difference between 435 and 440....having a 4 as the middle digit is just more satisfying than having a 3. But really need a deload....may skip Thursday, deload next week and get back to it the following Sunday. Much like I've been sticking with repping out multiple sets of 315 in squats, may stick with 405 for a bit. Try to get 455 end of year....440 was hard but not a grind and optimistically may have 10 more lbs in me. These have all been beltless, have to consider using one to get to 500 lbs. Also should go back to conventional for a bit but ride out sumo a bit more until I officially pull 455

Bent over barbell rows

255 x 6,6,6

Just a repeat of last week

Standing dumbbell press

25's x 10
35' s x 6
45's x 3
60's x 6,6

Left side weakness seems to have gone away....thankfully

[KoolDJVader]

Sunday 10/22/17

Suppose to be a deload....

Squats

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

Haven't squatted since last Sunday....felt off during warm ups and 275..felt better by 295 but no way I couldve done 5 reps with 315 like I did just one short week ago

Deadlifts (conventional)

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

The "bad" me took over here....was planning on stopping witb 315 for 3.....then said to myself just do a single with 365 just to see how it feels since I havent done conventional is ages. But first rep felt like crap so my ego went for 2 more hoping it felt "right"....which of course it didnt. Anyway, since I probably wont go in Tuesday, wanted to hit deads lightly today. Probably will not drop sumo but may do some conventional after because dont want to fall too behind

Also did light standing dumbbell presses

[KoolDJVader]

Thursday 10/26/17

My GERD was bad enough early this morning to keep me from work but was able to get some work in

Squats

Bar x 5,5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
295 x 1
315 x 1

Basically a light Starr 5x5 scheme with a couple of singles thrown in to stay conditioned for the heavier weight

Deficit deadlifts (conventional)

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

Deficit was one Ivanko plate (probably a bit over an inch deep) plus my Adidas Powerlifts. Felt good been a while, may do these after sumos

Also did bent over barbell rows

Will probably do another squat and deadlift session Sunday, skip next Tuesday and then go back to regular scheme.

[KoolDJVader]

Sunday 10/29/17

Awful squat day, sort of made up with deadlifts....

Before heading to gym, warmed up with the Hip Circle....may have overdone it...

Squats

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
280 x 1 (felt awkward....turned out I forgot to add a 5lb plate on one side)
325 x 1,1 WTF?!?!
295 x 5

325 felt heavy AF....planned to do 3x3 and then work up in reps as the weeks progress. May be a combo detrained in squats, not eating much yesterday, no caffeine this morning and maybe did too much with Hip Circle. But legs felt dead from the start

Conventional deadlift

135 x 3
185 x 3
225 x 2
275 x 2
315 x 2
365 x 2
385 x 2
400 x 1 (first time since 1998 that I pulled 400 with conventional)

Even though legs felt dead, went ahead with deadlifts since I am not going in Tuesday. Despite my squat woes, deads felts strong....surprising since it felt weak last week which i wrote off as due to not doing conventional much lately. 385 felt better than 365 last week....initially was going to stop there but since 390 was the best recent conventional pull which I did last year, decided to do 395. But the 2.5lb plates were taunting me and well, 400 looks better on paper than 395 (my rationale form doing a single with 440 on sumo a couple weeks backs). The 400 pull felt pretty easy, I was actually fired up for it

Standing barbell press

135 × 5,5

If I go in Tuesday, it'll be to a different gym and may just do upper body crap. Thursday work harder on squat.....try to get it back on track... probably won't deadlift again until the following Tuesday. Plan is to multiple sets with 405 on sumo and hope to get up to 455 by end of year. Also do deficit conventional deads after sumo.

[KoolDJVader]

Thursday 11/2/17

Squats

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
275 x 5,5
305 x 3

Damn 275 felt heavy and 305 felt like I was trying to lift a building. Just need to get back into a regular program.....meandering doesnt work for me. My Powerlifts are falling apart, think I need to go to AdiPowers or flats. Two good things....my depth was consistent, have a habit of cutting first rep high amd my gym got some Ohio Power bar. In addition to squats feeling crappy, my lower back/hip was very sore

Front squats

135 x 3
165 x 3
185 x 3
205 x 3

Glute Ham Raise

BW x 15, 15, 15

Adjusted after first set....need to remember to set it to "D"

Chin up

BW x 10,10

These feel better on my elbows but need to add weight

[KoolDJVader]

Sunday 11/5/17

Squats

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
325 x 3,2,2
295 x 5

Wore AdiPowers today. Not gonna blame my crap squats the last week on the shoes but the Powerlifts were I think worn out. Felt much more stable and the best squats have felt since deload. Probably couldve done another rep on all sets. Considering I could only get 2 sets of singles with 325 last week, big improvement. Not really just shoes, made conscious effort to eat more, had a Red Bull and my legs didnt feel dead like they did last week. But the Powerlifts are going down the trash chute, hopefully my knees hold up with AdiPowers but if not, probably go with flats rather than buy anymore shoes.

Paused squats (2 seconds pause. ATG, narrower stance)

225 x 3
245 x 2
255 x 1

Felt good, would be great to get to 275 for reps

Standing barbell press

135 x 3 x 3

Also did one arm DB rows (although my back felt okay today, going to save them a bit and not do barbell rows for a bit)

So decent workoutsl squats finally felt okay. No hammy/lower back stuff because Im going to do sumo and deficit conventional deads Tuesday and dont wanna overtax my lower back.

[KoolDJVader]

Tuesday 11/7/17

Sumo deadlifts

Worked up to

405 x 3,3

Intent was 3x3 plus lack of sleep had me pretty tired

Deficit deadlifts (conventional)

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

Off of one Ivanko plate....probably a bit over one inch

Also did BW pullups and ab wheel rollouts

[KoolDJVader]

Thursday 11/9/17

Squats (Light day)

Bar x 5,5,
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 5,5,
315 x 1

Wore the Mark Bell Strong knee sleeves instead of loose knee wraps. They were snug but not uncomfortable, could have wore them for a while. Kneee felt good, probably stay with loose knee wraps on heavy day though. Overall squats starting to get back to what they were before deload

Front squats

135 x 3
165 x 3
195 x 3
215 x 3

Glute ham raise

BW X 16,16

Should take sleeves off for these

Did some light standing DB Presses

[KoolDJVader]

Sunday 11/12/17

Squats (Heavy day)

Bar x 5
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
295 x 1
325 x 3 x 3
295 x 5

Gear was AdiPowers, Pioneer 13mm treated belt and STrong knee sleeves. So far so good with the knee sleeves. No extra pain, no loss of poundage (Mark Bell claims you get 20-50 lbs out of them but I think that's BS. Squats overall felt good, getting back into a groove. Today's work sets were what it should have been 2 weeks ago. Stick with same weight more reps rather than more weight same rep scheme for now

Paused squats (2seconds pause. ATG, feet closer together, no belt)

225 x 3
245 x 3
265 x 1 (paused PR)

At some point may use a belt on these but would need to be a thinner belt

Standing barbell press

Bar x 8
95 x 5
115 x 1
145 x 3 x 3

Heavy AF....really regressed on these

Also did bent over barbell rows

Probably need to do more hamstring work....maybe stability ball leg curls after deadlifts

[KoolDJVader]

Tuesday 11/14/17

Sumo deadlifts

135 x 5,5
185 x 3,3
225 x 2,2
275 x 1
315 x 1
365 x 1
405 x 4,3

405 x 4 is a rep PR...actually wanted 5 reps and do a single set but gassed out. Haven't done cardio in like 2 months and I know its to my detriment in many ways

Deficit deadlifts (Conventional on an Ivanko plate....a little over an inch)

225 x 3
275 x 3
315 x 3
375 x 3

Increased rep and weight, didn't feel too heavy....almost feel that I find these easier because 1) the plate is a more solid surface to push off of and 2) my quads are probably doing more work. May do them off the floor or do RDLs

Also did BW pullups, ab wheel rollouts and stability ball leg curl. Actually feel ab wheel rollouts are my most important supplemental exercise

[KoolDJVader]

Thursday 11/16/17

Squats (Light day)

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

Gear was AdiPowers, 13mm Pioneer treated belt and STrong knee sleeves. Was a bit worried because knees hurt a bit doing sumo Tuesday (has happened before). Thought about going back to wraps but felt okay with just sleeves. Squats are coming back to where they were before deload

Front squats

135 x 3
185 x 3
205 x 3
225 x 3

Did more of a pause with 135, 185 and 205. More explosion with 225.

Glute ham raise

BW x 15,15,15

Also did standing dumbbell press and some neck

[KoolDJVader]

Sunday 11/19/17

Squats

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
295 x 1
325 x 4,3,3

Gear was AdiPowers, Pioneer treated 13mm belt and STrong knee sleeves. Overall felt okay, moving right along. No backoff set because 4 reps is close enough to 5 reps but mostly because Im gonna squat Tuesday (along with conventional deadlift and GHR)

Paused squats (~2 sec pause, beltless, ATG and narrow stance)

225 x 5
245 x 3
266 x 2

Right side is coming up faster than left even (maybe especially) on 225. Need to keep eye out for it. Went with higher reps on 225 than usual. Slight right hip twinge on 2nd rep of 265 but went away

Did some standing barbell press, one arm DB row and neck.

[KoolDJVader]

Tuesday 11/21/17

Squats (Lighter day)

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

Gear was AdiPowers, 13mm treated Pioneer belt and loose knee wraps. Squats felts pretty good today, from warmups all through work sets. Squats have definitely been better since going back to AdiPowers. Went a bit heavier and did less reps than normal light day. More a maintenance day since I wont be squatting until Sunday

Conventional deadlift

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
355 x 3
385 x 3
405 x 1 (most conventional since 1998 although I did 400 a couple weeks ago so not a huge jump)

Mixed bag, the knurling and the spacing werent optimal so had to fidget around with hand position. Did learn that getting as close as possible engaged my lats a lot more and consequently felt less stress on lower back. Overall though, some reps were good, others not so good. Wonder how many reps I can get with 405 but wasnt in mood to find out today

Glute ham raise

BW + 25lbs x 15,15

Hams were burning on last 3 reps of 2nd sets. Nice

Finished with ab wheel rollouts.

Nice core workout today....may do cardio Friday and sneak in some ab wheel work and maybe pullups but nothing intense for rest of week.

[KoolDJVader]

Sunday 11/26/17

Squats (Heavy day)

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

Gear was AdiPowers, Pioneer treated 13mm belt and STrong knee sleeves. Finally got 5 reps with 325....probably had in last week....didn not have another rep in me after 5. Probably could have gotten 4 reps on second and third set but played it safe. My depth is getting more consistent.

Paused squats (2 seconds pause. ATG, no belt, close stance)

225 x 3
245 x 4
270 x 1

As I've written before, would love to get 275 on these. Think I'm just about there. These are fun to do

Standing barbell press

Bar x 10
95 x 5
115 x 1
135 x 1
155 x 1

Bleh, just threw in towel on these....use to do reps with 155, today the single barely locked out.

Finished off with one arm dumbbell rows

[KoolDJVader]

Tuesday 11/28/17

Sumo deadlifts

135 x 5,5
185 x 3,3
225 x 2
275 x 1
315 x 1
365 x 1
415 x 2,2,2

415 felt heavy AF...very slow off the floor so maybe I'm finally doing sumo correctly. In the 1st set, both reps felt heavy, on 2nd and 3rd set, first rep felt heavy but second wasn't so bad. To think I was going to go for a PR for sumo but after first set with 415, any thought went straight out window. Warm ups felt bad too, my hips, especially left, felt extremely tight

Deficit deadlift (Conventional off one Ivanko plate....one day I will measure it)

225 x 2
275 x 2
315 x 2
355 x 2
385 x 2

225, 275 and 315 flew up, actually felt feather light. But 355 felt so heavy that I wondered about 385 (which felt about "right")

Finished with BW pullups and ab wheel rollouts....both of which I need to increase weight and/or volume on

[KoolDJVader]

Thursday 11/30/17

Squats (Lighter day)

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

"Usual" gear....bad day, some issues with rack. Was able to use the Ohio Power bar but one issue is that its a tight fit with the rack. I was banging the plates on J hooks or the rear beams. I dont walk back perfectly straight....usually not an issue in most racks or with other bars but my plates were aligned with the railing and kept banging into them. Worst was first rep with 315 which made the 2nd rep a real grind.

Front squats

135 x 3
185 x 3
205 x 3
235 x 2

235 was a grind

Glute ham raise

BW + 25lbs x 15,15,15

Dabbled with incline dumbbell presses...benching hurts my shoulders which is why it almost never pops up in this log. Slowly worked up to 65 lb DBs....shoulders ached a bit. May try it for a bit

Deload is up for next few sessions.

[KoolDJVader]

Sunday 12/3/17

Squats (Deload)

Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1 (put belt on earlier than usual, backs been sore plus different belt that usual)
245 x 1
275 x 3
315 x 1,1,1

Gear was AdiPowers, STrong sleeves and went with the thinner Best Belt Athlete. Obvious the support is far less than 13mm Pioneer however I can get deeper easier. One thing is that the thickness of belt more than doubles where you put the tongue through the loop so the difference in thickness between a 10mm and 13mm belt becomes more pronounced. May have to think about getting an untreated 10mm leather belt from Pioneer. Seeing how pliable my 13mm treated got, think a treated 10mm may feel too soft. I liked the stiffness of my double suede 13mm (which would approximately the same amount of leather as a non-suede 10mm) felt after it broke in so that's the reason. I wore the thinner belt because it is a deload and havent used the Best Belt in a while. Also, the Pioneer treated belt started feeling a bit loose in my usual hole but too tight if I went one hole over. I was able to comfortably get the Athlete one hole tighter than last time I used it (last time using the same hole I used today was way too tight...so lost a little bit on my waist...yay). For the weights I use, a double suede 10mm is more than sufficient its just that once you get use to the 13mm support, hard to go back

Paused squats (ATG, 2 sec pause, narrower stance, no belt)

225 x 2
245 x 2

Remembered it was a deload and stopped there

Good morning

Bar x 5
95 x 5
145 x 5

Was going to do 45 degree back extension someone grabbed it right before I was going to get on. Kinda glad, may think about going back to these

Also did (gasp!) Dumbbell curls (both arms same time, supinating wrist) and tricep pushdowns. Seriously considering working the guns directly again

[KoolDJVader]

Tuesday 12/5/17

Heavy rain + Upper body deload = Skip the gym

Think about programming for next cycle instead including whether I want to go back to squatting 3x a week, alternate regular deadlift with GM and RDL while squatting 5x every 2 weeks and what to do for upper body.

[KoolDJVader]

Didnt log my Thursday workout so.....

Thursday 12/7/17

Squat (Deload....used Buffalo bar)

52 x 10
102 x 5,5
142 x 5
162 x 3
192 x 3
212 x 1
232 x 1
252 x 1
282 x 3 x 3

Gear was AdiPowers, Best Belt Athlete cut and STrong knee sleeves. Tried out the Buffalo bar they have....weighs 52 lbs from what I could gather from research. May try it again, supposed to be easier on shoulders while unlike safety bar, keeping the movement the same as a straight bar. Don't know if its due to it being a lot longer or the shape but felt awkward but sort of got easier later on. May try it out a few more times

Also did light Bent over barbell rows and standing DB press.

Sunday 12/10/17

Squats (Heavy day)

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

Gear was AdiPowers, Pioneer 13mm treated belt and STrong knee sleeves. My membership for the gym Ive been going to Sunday mornings expires in a couple of weeks so just went to my new Sunday gym. Wasn't sure whether to go here or the gym I go to on Tuesday or Thursday evening. It was actually okay...usually crowded as hell but that's why Ive chosen to train Sunday mornings...its like the one time where just about every gym is relatively empty.

Anyway more to the point...going back to 3 reps scheme, increasing weight each week. Instead of doing a 5 rep back off, going to do extra sets with top weight. I stayed with just doing one added set today but thats because wasnt sure if I want to go to 2x or 3x a week squat. For now, stay with 2x a week with deadlifts on Tuesdays and still do front squats Thursday after back squats (where my plan is to do 3 sets of 5 reps). See how it goes, the 315 felt good.

Hang cleans

135 x 3
155 x 2
175 x 1,1

Good mornings

Bar x 5
95 x 5
145 x 5
165 x 5

Bringing these back means goodbye to conventional deads for now and stick with sumo. May do RDLs after sumo and still do GHR on Thursdays to really hammer hamstrings because I need it

So think my routine for this cycle is

Sunday:

Squats (Heavy day)
Hang cleans
Good mornings
Standing press (Light day, possibly with dumbbells....didnt do it today though)

Tuesday:

Sumo deadlift
Romanian deadlifts
Bent over barbell rows
Standing press (Heavy day)

Thursday:

Squats (Light day)
Front squats
Glute ham raise
Pullups

[KoolDJVader]

Tuesday 12/12/17

Conventional deadlift

135 x 5,5,5
185 x 3,3
225 x 3
275 x 3
315 x 3
365 x 3x3

Already diverged from plan....hips felt tight plus less time consuming. Gonna keep GMs in for now. Felt alright for not having done them for a couple weeks, still need to brace better. Tried a 3 inch belt on a set of 135...just can't get use to it

Bent over barbell rows

225 x 6,6,6

No warmups....deads should take care of it

Also did ab wheel rolllouts. Blew off standing presses....a year ago I was making good progress but been inconsistent since

[KoolDJVader]

Thursday 12/14/17

Squats (Light day)

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

Gear was AdiPowers, Best Belt Athlete cut and STrong knee sleeves. Also used the Rogue Ohio Power Bar

Front squats

135 x 3
155 x 3
185 x 3
205 x 3
225 x 3

Also did glute ham raise and bodyweight pullups.....not too intensely

[KoolDJVader]

Sunday 12/17/17

Squats (Heavy day)

65 x 10 (pair of 10lber already on bar)
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
320 x 3,3,3,3

Gear was AdiPowers, Best Belt Athlete and STrong knee sleeves. Probably go back to 13mm Pioneer belt...10mm is plenty of support but issue of how tight I can get belt

Hang cleans

135 x 3
155 x 2
175 x 1,1

Good morning

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

[KoolDJVader]

Thursday 12/21/17

Didnt go in Tuesday....just will say better safe than sorry.

Squats

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

Wore flat shoes today because to make up for Tuesday was doing deadlifts. Also used Pioneer 13mm treated belt and loose knee wraps, which were mostly sliding down because of long training pants. Again, because of deadlifts, STrong knee sleeves too thick. Squats felt okay, not easy but wasnt breathing too hard. Flats felt good but will stick with AdiPowers. Also used Rogue Ohio Power bar

Conventional deadlift

135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
375 x 3 x 3

Ugh, felt heavy today. First set of 375 waa with mixed grip, changed over to straps on last 2 set. Lower back was not happy

Bent over barbell row

245 x 5,5,5

If lower back wasn't happy after deads, it were angry after this. Smart thing was to do pullups.....

Blew off presses again

Next week is going to be like this week, just Sunday and Thursday due to Christmas. May need to think about going back to sumo as originally written

[KoolDJVader]

Sunday 12/24/17

Squats

65 x 10
95 x 5,5 (hips feeling sore and tight)
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1 (new belt on)
245 x 1
275 x 3
295 x 2
315 x 3
325 x 3

Gear was AdiPowers, STrong knee sleeves and new 10mm Pioneer untreated all leather belt. Kind of winging it today to break in new belt. Really didnt need a break in period...comfortable from start although still stiff. Since this has no suede, effective thickness is same (actually a bit more than) most company's double suede 13mm belt. Now the suede is suppose to offer no support but comparing this to my double suede 13mm Pioneer belt....I don't know, the 13mm double suede felt more supportive. Got it untreated instead of treated for a couple of reasons....mostly because I want it to remain relatively stiff after it is still fully broken in. Ive been using a 13mm belt for the last couple of years and while I never had an issue with comfort, it is a bit restrictive and sometimes hitting depth in squats is easier in times Ive worn my Best Belt Athlete. But didn't want to sacrifice too much support for the added mobility. Felt good today except for the knee pain I felt on first rep of 295 amd 315. Thankfully 325 was pain free as I really focused on the Ed Coan "open up your taint" cue. Still need to consider going back to Russian knee wraps

A pic of my new belt side by side with my 13mm treated Pioneer belt (the company rules)

https://imgur.com/a/APKH2

Good morning

135 x 5
155 x 5
175 x 5,5

Probably should warm up with empty bar but felt lazy

Wasnt planning on going in Tuesday but may to do some light squats to further break in belt and upper body stuff

[KoolDJVader]

Thursday 12/28/17

Squats

Bar x 5,5
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1 (belt on)
255 x 1
285 x 5
305 x 3
325 x 2

Mostly a repeat of Sundays workout with slightly more weight on 5 rep set. Wore AdiPowers, 10mm Pioneer untreated belt which is still being broken in but coming in nicely and STrong knee sleeves. Was worried about my knee given it hurt a bit Sunday but it was okay. Really conentrated on hitting depth from first rep on and was happy with it

Romanian deadlift

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

Decided to skip regular deadlifts and just do them again on my regular dead day on Tuesday. Been a while since Ive done RDL but felt okay. Need to decide whether to do sumo plus RDL or just conventional alone

Bent over barbell row

225 x 6
245 x 5
265 x 4

Did these heavier than Ive done in a while. I think these needs to get hit harder

Standing barbell press

Bar x 10
95 x 5
115 x 5
125 x 5

Dusted the cobwebs off these...right shoulder ached a bit but 125 wasnt too bad as far as pain went. May need to do stuff like band pull apart to get shoulder mobility going again.

[KoolDJVader]

Sunday 12/31/17

Squats (Heavy day)

Bar x 5,5
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1 belt on
255 x 1
295 x 1
325 x 3,3,3,3

Back to normal squat workout. Gear was AdiPowers, 10mm untreated Pioneer belt which Im still breaking in (Im not sold that it has the same amount of support as my 13mm double suede despite claim that the suede adds no support) and STrong knee sleeves. Also wore compression shorts under my training pants, its cold AF out and helps keep everything warm on walk to gym. Mostly happy with today due to no knee pain, think squats have felt good last couple of times due to warming up with the lighter Hip Circle. Thinking back at the years workout, poundage didnt move at all after hitting a 350lb squat early around Feb or March....need to really go back through the whole year. I know a year ago I started to feel pretty good about ths squat but then had some bad stretches. I think on a positive note, feel bettter about my form and these days unracking the weight always feels the same so bar placement is consistent. Depth is probably better too so overall just need to keep it up. I think squatting 2x a week is fine, maybe a bit more volume on heavy day and still think good mornings are best accessory.

Hang cleans

135 x 3
165 x 2
185 x 1

Good morning

135 x 5
185 x 5,5

Rushed my workout a bit, seems like every ahole coming in is sick....pet peeve of mine although at this point just full on admit I hate people. Wanted to go to the more hardcore gym I usually go on Tuesday and Thursday but its so freaking cold out so went to closer gym. Yeah, Im not so hardcore....next week though

[KoolDJVader]

Tuesday 1/2/17

Conventional deadlift

135 x 5,5,5,
185 x 3,3
225 x 2,2
275 x 2
315 x 2
355 x 1
385 x 3 x 3

Once again tried a belt for a set of 135 and just seems off. Probably just stay beltless from now on. Felt better than 375 a couple of Thursdays ago. Probably just go up 5 lbs next. Still need to stay tight throughout whole rep but think I did better engaging lats

Bent over barbell rows

225 x 8
245 x 6
265 x 5

Power clean and press

135 x 3 x 3

Cleaned it off floor for every rep although doubt Im getting much benefit from cleaning this weight

Hoping snow storm isnt so bad that I cant get to gym Thursday.

[KoolDJVader]

Sunday 1/7/18

Squats

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

Gear was AdiPowers, 10mm untreated Pioneer belt and STrong sleeves. Belt is comfortable but still needs a bit of breaking in. Quick and dirty Starr 5X5 ramp up routine...wanted to GTFO there quick. Seems like every ahole is sick but still spreading their crap around. Hopefully next Sunday the weather will cooperate and I can go to the more hardcore gym thats a bit further away. But it was 4 degrees when I left so went to closer gym. Didnt go on Thursday because we got around a foot of snow.

Good mornings

135 x 6
185 x 5
195 x 4

195 felt good....probably be my top set for next few weeks.

Not sure how I want to progress throughout the winter....may cut down to 2x a week lifting like I did last year but get back to 2x a week cardio with supplemental work that day (ab wheel, neck maybe pullups). Also may drop deadlifts like I did last year and do GM one day and RDL plus GHR the other

[KoolDJVader]

Tuesday 1/9/18

Squats (with Buffalo bar that best to my knowledge weighs 52 lbs)

Bar x 5
102 x 5,5
142 x 3
162 x 3
192 x 3
212 x 1
232 x 1
252 x 1
287 x 3 x 3

In addition to using a different type of bar, used my Best Belt, STrong knee sleeves and Chuck Taylors. And the Chucks felt good. I think Buffalo bar puts me into a low bar position so the flat shoes may feel good. Second time using this bar....it was meh the first time but actually liked it today. If I go to this gym on Sundays for my heavy squat day, this could be my bar. Life would be so much easier if I can squat with Chucks, no need to change shoes. I didnt feel like dragging my usual bag to the gym so put my belt, straps and drinking bottle in a backpack and wore my Chucks and sleeves to the gym.

Anyway was suppose to deadlift today but just not into doing them. I like squatting and hate deadlifting....I don't compete so squatting instead of deadlifting isnt going to make an ounce of difference as long as I keep doing GMs and RDLs (and GHR)

Bent over barbell rows

135 x 5
185 x 5
235 x 8
255 x 6
265 x 5

Also did barbell shrugs cuz I like doing them.

Not sure if I want to do 2x a week lifting for the next few weeks. It'll be:

Sunday

Squats (heavy)
Hang cleans
Good mornings
Press


Thursday

Squats (lighter day)
Front squats
RDL
GHR
Rows

Then 2 days of cardio where I supplement with ab wheel work one day and maybe pullups the other with some neck work thrown in. Maybe sneak in some light DB press too