3/2/1 Deadlift Log

[KoolDJVader]

Wednesday 12/5/18

Did jump rope and ab wheel rollouts (3 sets of 15) on Monday 12/3....

Jump rope for 20 minutes....after skill work did 5 one minute intervals....active rest was 45 seconds (down from one minute)

Power clean and press/push press

Bar x 10 (press only)
135 × 3 (all presses)
160 × 2 (press/push press....the press felt heavy)
190 x 1,1,1 (all push press)

Don't know how much longer I'll do these....not really helping my standing press but they are fun to do.

[KoolDJVader]

Thursday 12/6/18

Squats (M)

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 1
295 x 4,4,4

Gear was Best Belt, STrong knee sleeves and Chucks. Pretty satisfied with depth all the way through. The M means medium day....going on a HLM scheme but Sunday is my H and L day combined....which I know is stupid but sort of works out

Sumo deadlift

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

Felt heavy but I think I can get 3 x 3 with 405

Bent over barbell rows

225 x 5
275 x 3 x 3

Pullups

BW x 8

[KoolDJVader]

Sunday 12/9/18

Squats (HL)

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

Gear was Titan Brahma belt with Mark Bell sleeves and shoes. Warm ups felt like crap, was a bit out of it but 325 felt good and 285 felt light

Snatch grip deadlift

135 x 5
185 x 3
225 x 3

After 225, I felt extremely light headed and my HR was racing. I started to gather my things but then felt alright but moved to standing press

Standing barbell press

Bar x 5
95 x 5
115 x 5
145 x 5

Abbreviated due to cautiousness but felt okay enough to continue with SGDL

SGDL (continued)

245 x 3
275 x 5

Okay so after a few weeks thinking it over decided to add SGDL. My reluctance was due to not being sure how it would hit my hammies.....researching it and Ive seen both that it hits it hard and also since quads are dominant, maybe not so much. But it seems to be a great posterior chain exercise amd due to grip width hits upper back hard.

The weight felt light, I racked 275 using conventional and it felt heavier. Could be due to me being a quad dominant lifter....conventional deficits never felt harder than regular....but also maybe doing it this was forces me to deadlift correctly because I don't think the bar is moving with this grip if you dont engage lats hard and push off floor with legs. After sumo I may add 45 degree back extensions just to keeps another hip hinge movement. Anyway purpose of SGDL is to eliminate GMs and also BB barbell rows for the time being.

As far as why I felt light headed....think its because I have to squats down deeper to get into position and after I was done, got up too quickly.

So new scheme is

Day 1

Squats (Heavy and Light)
Snatch grip deadlift
Standing barbell press

Day 2

Squats (Medium)
Sumo deadlifts
Pullups
45 degree back extension (maybe....depending on how hams feel as I get heavier with SGDL)

I'll still do cardio and ab wheels on other days...maybe add is some upper body but I want to get away from doing heavy weights after cardio

[KoolDJVader]

Wednesday 12/12/18

Did ab wheel rollouts at home on Monday 12/10/18....2 sets of 20

Jump rope - 20 minutes of light intensity

Close grip bench press

Bar x 5
135 x 5
155 x 5
165 x 5
175 x 5

Given that I do these once in a blue moon, didnt feel too bad. Will try and be somewhat consistent

One arm DB rows

120's x 5,5

Did these with a barbell row type stance instead of one leg forward and also pulled it more like a barbell.

Don't know if this is gonna be a regular thing.....gym wasnt as crowded today so felt like experimenting

[KoolDJVader]

Thursday 12/13/18

Squats

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

Gear was Best Belts, STrong sleeves and Chucks. Not much to say, felt pretty good

Sumo deadlift

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

Felt heavy AF. I think squats before takes away from the movement a bit but I also feel like squats are a good warm up for deads

Pullups

+25 lbs x 5,5

45 degree back raise

BW x 20

Not a bad workout

[KoolDJVader]

Sunday 12/16/18

Squats

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

Gear was Brahma belt with Mark Bell sleeves and shoes. My lower back felt a slight twinge with freaking 135....i think my bracing was sloppy. I just went on and if any point I felt pain in the lower back, was gonna stop. Luckily it felt okay and really made me focus on not letting my breath out prematurely, which I have a tendency to do.

Snatch grip deadlift

135 x 5
185 x 5
225 x 5
255 x 5
295 x 5

Still feels easier than regular conventional. A Bill Starr 5 x 5 ramping scheme seems good for these....dont want to get too crazy with deadlift workload.

Reverse hypers

20 x 5,5

Last time I did these, which was the only time, it aggravated my sciatica....mainly did these very light to decompress and stretch my back out

My lower back tweak sucked but overall satisfied with effort. Ironically I was just thinking that I have tweaked my back in a while.....jinxed myself

[KoolDJVader]

Tuesday 12/18/18

Jump rope - warmed up with skill work then five 1 minute intervals with 1 minute active recovery

Close grip bench press

Bar x 5
135 x 5
155 x 5
175 x 5
185 x 5

Did more of a touch and go today and felt fairly easy

One arm DB row

120's x 6,6

Positioned DBs like I would a barbell row....feel it more on mid-back

Ab wheel rollouts

3 sets of 15

Bought an Olympic DB handle and a little over 100 lbs worth of plate (handle weighs 10 lbs) so can do some upper body stuff at home. Also have had Fat Gripz for a long time and may dust them off

[KoolDJVader]

Thursday 12/20/18

Note: Did 2 sets of one arm DB overhead press at home on Wednesday 12/19/18.....2 sets of 8 with 50lbs per arm

Squats

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
305 x 5(?), 5, 4

Gear was Best Belt, STrong sleeves and Chucks. Was going to do 305 x 5,4,4 but I wasnt 100% sure I did 5 reps on first set. Felt good, been happy with my squatting groove lately. Learned my lesson from Sunday and really concentrated on not exhaling on the way up

Sumo deadlift

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

Reverse hyper

40 x 8,8

Not gonna lie....this measly weight is difficult and really feel these on glutes.....which feel weak AF

Pullups

+25lbs x 6,6

Reverse hypers seem to no longer aggravate my sciatic nerve....I probably overextended. Doing these for a stretch seems like it will strengthen my glutes...which feel embarrassingly weak
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Edit to add

Not worthy of own post so since I can still edit this one....

Friday 12/21/18

Fst Gripz one arm DB row

50's x 8
60's x 8,8

Just to work on grip since I am overreliant on Versa Gripps. I feel that doing an actual movement puts more stress on grip than static holds. Also held DBs like I would a bar since it stresses grip more

Also used Captians of Crush grippers (Trainers) and used rubber bands for finger extension work

[KoolDJVader]

Sunday 12/23/18

Squats

Bar x 5,5
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 1
295 x 1
325 x 4,4,4

Gear was Titan Brahma belt, STrong sleeves and Chucks. Didn't do lighter back off set since 3 sets of 4 is adequate. 325 felt good. Deload is coming soon

Snatch grip deadlift

135 x 5 (WU)
185 x 5
225 x 5
255 x 5
275 x 5
305 x 5

Starting to feel a bit more challenging but Starr 5 x 5 scheme is proabably still adequate since I don't want to go overboard with deadlifts to avoid inflaming my lower back

Reverse hyper

50 x 8,8

Starting to get use to this movement.....will bump up both weight and reps

Overall a decent session.

[KoolDJVader]

Thursday 12/27/18

Note: did ab wheel rollouts on Monday 12/24/18 and one arm DB rows and one arm DB overhead press on Wed 12/26/18 at home

Squats

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

Gear was Best Belt, STrong knee sleeves and Chucks. Basically a deload rep scheme beacause I wanted to save energy for deadlifts

Sumo deadlift

135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 3 x 3

Got my 3 x 3 with 405....deload and move it up to 415 for multiple sets. These were hard but not too hard

Reverse hypers

60 x 8,8,8

Starting to get better at these but still hyperextending on some reps and feel it on my sciatic nerves

Pullips

+35 x 5,5

Not a bad workout...try and do ab wheel tomorrow at home.

[KoolDJVader]

Sunday 12/30/18

Squats

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

Gear was Titan Brahma, STrong sleeves and Chucks. Odd weight and rep scheme....suppose to deload but Im just going to take completely off for a week other than ab wheel, grip and maybe cardio. 330 felt hesvy but 335 will be my top weight for next cycle so sort of transition. 315 felt good, good depth and actually felt like I was consistent in pushing off the floor with mid foot (I tend to go a little forward even with flats)

Snatch grip deadlift

135 x 5 (WU)
185 × 5
225 × 5
275 × 5
295 × 5
315 × 5

Moved to other area of gym after 225 because even though hardly anyone was in the gym, some jackass decided to do his deads right behind me. I wouldnt have cared exceptt he was sniffling and coughing and didnt want that right behind me. So in moving, I used a bumper plate which probably makes no difference. Felt pretty easy today compare to the lighter weight last week....could be because squats were less intense.

Reverse hypers

70 x 8,8,8

Feeling less like a wimp on these, they are feeling better and I know I have a lot more in me

[KoolDJVader]

Sunday 1/6/19

Squats

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

Gear was Titan Brahma belt, STrong knee sleeves and Chucks. Hadn't done anything since last Sunday other than grip work and a whopping 1 set with tje ab wheel. Strength was there but conditioning a bit off as I felt wobbly with 335 and back off 305 set in spots. But overall a good start to new cycle

Snatch grip deadlift

135 x 5 (WU)
185 × 5
225 × 5
275 × 5
305 × 5
325 × 5

Weight felt fine but conditioning an issue

Reverse hypers

80 x 6,6,6

Fairly easy....ready to finally go up to two 45s which is stll weenie weight but there's a lot left in the tank

For not having done anything in a week, not a bad workout at all

[KoolDJVader]

Thursday 1/10/19

Somewhat limited timewise

Squats

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

Gear was 13mm Inzer (yes another new belt....stiff AF and I loved it), STrong knee sleeves and Chucks. Only had time to do one work set

Sumo deadlift

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

As with squats, only had time to do one work set

Reverse hyper

90 x 8

Finally got to the 45s on these

Pullups

BW x 10

Just one work set for everything but at least got to do my work set weight for this cycle

[KoolDJVader]

Sunday 1/13/19

Squats

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

Gear was Titan Brahma belt, STrong sleeves and Chucks. Rough day, bar path was off as I banged the rack with a couple of reps....including 1st rep of 2nd 335 set. Good news is that even though hitting the rack cause the bar to slightly go back down, was able to power through. But had a couple of high reps today....315 backoff was good

Snatch grip deadlift

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

Veered away from Starr 5 x 5.....this felt tough today.....first time I found weight challenging with this style. Probably a good weight to stay for a bit

Reverse hypers

90 x 8,8,8

Felt good, maybe drop this to once a week and do kettlebell swings for a bit. I'll see....

Overall felt off today even though I hit target reps....could blame the weather but its not cold inside the gym

[KoolDJVader]

Thursday 1/17/19

Squats

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

Gear waa Best Best Prime Cut, STrong sleeves and Chucks. Not bad but still need to stop screwing around when starting the lift....wasting time and energy plus probably risking injury

Sumo deadlift

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

Hips have been feeling beat up so was strongly considering not doing sumos. May be prudent to lay off for a while.....leaning toward snatch grip dead 2x a week or adding RDLs. Maybe trap bar.....see how I feel

Reverse hypers

90 x 9,9

Superset with

Double kettlebell swings

45's x 8,8

So basically 90 lbs.... dont really have heavy kettlebells so need to use 2 which forces me to use wider stance...which may help keep my sumo strength up if I lay off them a while.

Pullups

BW x 10

[KoolDJVader]

Sunday 1/20/19

Squats

Bar x 6,6
135 x 5
155 x 3
185 x 3
205 x 2
225 x 2
255 x 1
285 x 1
315 x 1
340 x 1
315 x 5,5

Gear was Brahma belt (which is becoming my favorite) with Mark Bell sleeves and shoes. Didnt have as much time so decided to do a heavy single and then a 5 rep set with 315. But instead of snatch grip deads, did a second set with 315 because squats are more important

Hang cleans

135 x 3
165 x 3 x 3

Wanted to get in a quick hip hinge workout....might be time to try and work these back in....maybe instead of kettlebell swings

Well not doing snatch grip deadlifts solved the problem of what to do instead of sumo deads this week.....think one plan is...

Gym Day 1

Heavy squat day
Hang cleans
Snatch grip deads

Gym Day 2

Medium squat day
Trap bar deads
Reverse hyper
Pullups

Do upper body stuff and ab wheel at home during the week.

[KoolDJVader]

Thursday 1/24/19

Squats

Bar x 6,6
135 x 5
155 x 3
185 x 2
205 x 2
225 x 2
245 x 1
275 x 1
295 x 1
325 x 3 x 3

Unless I change it radically, not gonna bother putting down gear...basically consistently been using a double suede 13mm belt, knee sleeves and flat shoes the past few weeks

Snatch grip deadlift

225 x 3
275 x 1
315 x 1
345 x 3,3

Starting at 225 after squats is fine but probably could do another rep or 2 with 275

Reverse hyper

100 x 6,6

Pullups

+25 x 8,8

Gym hours are changing next week, closing an hour early....given how empty it is when I get there probably not a big deal. Probably can get there 15 minutes earlier and still get a rack but will see how the next couple weeks goes. Not happy though

[KoolDJVader]

Sunday 1/27/19

Squats

Bar x 7,7
135 x 5
155 x 3
185 x 3
205 x 2
225 x 2
245 x 1
285 x 1
315 x 1
335 x 3,3,2
315 x 5

Snatch grip deadlift

225 x 3
275 x 2
315 x 1
350 x 3,3

Starting to feel heavy....see how 355 feels next time

Reverse hyper

100 x 6,6,6

Next weekend the gym opens an hour earlier (closes an hour earlier). I have to leave by 9 on Sundays so as much as closing earlier sucks for me on weeknights, can get in upper body stuff on Sundays now...so will add standing press and pullups.

[KoolDJVader]

Thursday 1/31/19

Squats

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 2
225 x 2
255 x 1
295 x 1
325 x 3 x 3

Hang cleans

135 x 3
165 x 3 x 3

Standing barbell press

135 x 5,5

Havent done these in a while but felt light....relatively anyway. Cleaned bar from floor

Pullups

BW x 10

Well new gym schedule necessitates new workout plan. Since gym open earlier Sunday, can make it a longer session. Conversely since gyms closes earlier, have to shorten (or quicken) Thursdays thus dropping deads.

So new plan

Sunday

Squats (heavy)
Snatch grip deadlift
Reverse hyper
Glute ham raise
Pullups

Thursday

Squats (lighter)
Hang cleans
Standing barbell press
Pullupa (time permitting)

[KoolDJVader]

Sunday 2/3/19

Started an hour earlier....surprised how strong i felt. Did take a little more caffeine than usual

Squats

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

335 felt good

Snatch grip deadlift

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

Felt good even though squats took a lot out of me, maybe not deadlifting Thursday helped, maybe using bumper plates helped, maybe the caffeine helped....don't care

Am tempted to see if any of the SGDL work increased my conventional but not gonna try to see yet

Reverse hyper

100 x 7,7,7

Glute ham raise

+25 x 10,10

Pullups

+25 x 8,8

Probably do a deload workout then move on to next cycle next week

[KoolDJVader]

Thursday 2/7/19

Squats

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

Deload workout....felt pretty good

Hang cleans

135 x 3
155 x 2
175 x 1

Standing barbell press

135 x 5

Good deload workout. Hate having to go to the gym earlier as remnants of peak hour crowd still left.

[KoolDJVader]

Sunday 2/10/19

Squats

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 2
225 x 2
255 x 1
285 x 1
315 x 1
340 x 2,2,2
320 x 4

Felt pretty good

Snatch grip deadlift

225 x 3
275 x 2
315 x 1
360 x 2,2,2

Widened my grip a smidge, now my middle finger in on the ring on Ohio Power Bar (didnt note it but first week only my pinky was on ring, since then it was my ring finger until today....probably should have noted it). Not super wide but acceptable for my height. When I get to 365, maybe widen it so my index finger is on ring.

Reverse hyper

110 x 6,6,6

While this isn't a lot of weight, comparing how these felt when I first started to now is night and day

Glute ham raise

+30 lbs x 12,12

Pullups

+30lbs x 6,6

[KoolDJVader]

Thursday 2/14/19

Squats

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

Hang cleans

135 x 2
175 x 2,2,2

Standing barbell press

135 x 5,5

Damn this one disgusting person.....blowing snot into his hand and touching equipment after. I hate people

[KoolDJVader]

Sunday 2/17/19

Squats

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

340 x 3 was rough but last 2 sets didnt feel too bad

Snatch grip deadlift

225 x 3
275 x 2
315 x 1
365 x 2,2,2

Had a beneficial brain fart and went wider on my grip by putting index finger on ring of Ohio Power Bar even though I just went to middle finger last week. But wider is better for the purpose of SGDL so I was happy. Was suppose to stick with 360 for 3,2,2 but just easier and mentally more satisfying to slap on a 25. I am determined to stay the course for squats but for everything else not gonna be so rigid

Reverse hypers

110 x 8,8,8

Will bump these up next time

Glute ham raise

+ 35 x 12,12

Pullups

+35 x 5,5

Not a bad workout, starting an hour earlier on Sunday hasn't affected me and loving that no one else is in there for at least 30 minutes

[KoolDJVader]

Thursday 2/21/19

Squats

Warmed up as usual and worked up to:

325 x 4,3,3

Hang cleans

135 x 2
175 x 3,2,2

Standing barbell press

Bar x 10
145 x 3 x 3

Cleaned barbell from floor

Pullups

BW x 10

[KoolDJVader]

Sunday 2/24/19

Squats

Usual warmup then:

340 x 3,3,2
320 x 5

Wasnt super happy about depth on first 2 sets of 340 but happy with 3rd set and back off set.

Snatch grip deadlift

225 x 3
275 x 2
315 x 1
365 x 3,3,2

Should have been 365 x 3,2,2 but wanted to be aligned with squat rep scheme. Index finger on ring of Ohio Power Bar

Reverse hypers

120 x 6,6,6

Bumped these up 10 lbs

Pullups

+40lbs x 5,5

Probably a bit heavier than 40 lbs because the chain was long and thick on the belt

Glute ham raise

+45 lbs x 10,10

Was gonna blow these off which is why they are last, in fact I felt so worn out after squats and SGDL that I was going to leave after doing reverse hypers. Given how little sleep I got, not a bad workout.

[KoolDJVader]

Thursday 2/28/19

Squats

Warm up then:

315 x 5
335 x 3

315 felt really good, probably had a couple more reps in me but wanted to save some for the heavy squat day coming up. Need to decide how Im gonna handle deload....given my frequency I may just do what I did last time.

Hang cleans

135 x 2
175 x 3,3,2

Standing barbell press

155 x 2,2,2

Note: Warmed up with empty bar in between my 2nd and 3rd set of 175 during hang cleans. Clean barbell from floor

Bent over barbell row

205 x 10

Went with these rather than BW pullups

[KoolDJVader]

Sunday 3/3/19

Squats

Usual warm up then:

340 x 3 x 3

No back off set today....want to lay off a bit today, hit a deload workout during the week and then start new cycle right away. Two weeks without heavy squats is too long. I'll see how the same rep scheme feels with 345 but if it feels too heavy, may lower weight and do 3 sets of 5

Snatch grip deadlift (index finger on ring on Ohio Power Bar):

225 × 3
275 × 2
315 × 1
366 × 3 × 3

Realized that the rough knurlings on OPB are starting to rip my training pants....better than my skin but will change to a bar with less aggressive knurling

Reverse hyper

140 x 6,6,6

Jumped 20 lbs so that I can just put a 45 and 25 on each side. Starting to feel less like a wuss on these

Blew off GHR and pullups....gym was actually a bit more crowded than usual. Hoping as weather gets warmer it doesn't get more crowded earlier. Going to add an upper body day in the next few weeks 0.

[KoolDJVader]

Thursday 3/7/19

Squats (deload)

Warm up then:

295 x 3
315 x 2
335 x 1

Just deloading on 2nd squat day and then going ahead to my next cycle has worked out okay but probably need to do a more proper deload after this cycle

Ab wheel rollout (standing)

BW x 5,4

Been doing these 2x a week but havent been logging them. Im not getting full extension yet while standing but definitely extending further and further.

[KoolDJVader]

Sunday 3/10/19

For all intents and purposes was a 6 AM start....

Squats

Usual warm up then:

345 × 2,2,2
325 × 4

345 felt heavy AF.....maybe moving the clock ahead had something to do with it but at the same time, probably very close to my max. Either way, I think it'll be better if I work up to a heavy single or double then lower weight and do 5 rep sets

Snatch Grip Deadlift

225 x 3
275 x 2
315 x 1
375 x 1
315 x 5

375 felt heavy and I need to stop doing these on Ohio Power Bar because the knurling has ripped my pants. Anyway should be 370 but like Im gonna do with squats will work up to heavy single or double then do 5 rep sets

Reverse Hypers

140 x 7,6,6

Bent over barbell roww

205 x 9
215 x 7

Keep weight low and reps relatively high and get some grip work as well.....been doing grippers on off days plus wrist and forearm work to get my wimpy grip up to par but also need to hold loaded barbells. Will try to squeeze in pullups during the week since I think they are valuable

Not sure if I will do GHR....gym has a new toy, the belt squat machine which may be a Sunday addition because I probably need quad work