3/2/1 Deadlift Log

[KoolDJVader]

Sunday 6/23/19

Squats

315 x 2,2,2
275 x 3 (beltless)

Good mornings

200 x 3 x 3

Ed Coan Barbell Suitcase Hold

Right arm

135 lbs for 1 set
140 lbs for 1 set

Notes: Totally gutless squat workout, I pretty much bailed at 2 reps for 315. 275 for 3 beltless was nice though. Did have extenuating circumstances....zero sleep and sciatic pain. I should either switch back to prong belt or use the 10mm lever. Did GMs instead of RDL to avoid stressing forearm. Also only did suitcase holds with right arm.

[KoolDJVader]

Wednesday 6/26/19

Squats

315 x 4,4,4
280 x 3 (beltless)

Good mornings

135 x 5
175 x 5
195 x 5

Ed Coan Barbell Suitcase Hold

Left arm:

95 lbs for 2 sets

Right arm:

145 lbs for 2 sets

Notes: While 315 for 4 reps isnt something I should be overly happy about, given Sunday's crap workout, I'll take it. Sciatica wasn't bothering me so that helped and even though I start 2 hours earlier than Sunday, was more rested. I also used the Pioneer 10mm lever belt and not the 13mm....3mm makes and world of difference, same setting but felt looser (since its an overlap, you may say its really 6mm but Pioneer tapers the end where you put the prongs in so I think the 13mm and 10mm is the same thickness on that end). These belts have no suede so its stiffer than 13mm or 10mm with suede exteriors and interiors). I think a beltless set at the end is going to be a permanant fixture...who knows maybe soon enough even my squats will be totally beltless

Took it easy on GM since I did them Sunday. Still going lighter on left side with suitcase holds but the arm is getting better. Probably wont go in this Sunday....not really by choice since there's an event going on that'll make it hard to get to the gym. But it's probably a good time to take a complete week off

[KoolDJVader]

Wednesday 7/3/19

Squats (Starr routine)

190 × 4
215 × 4
240 × 4
265 × 4
290 × 4
315 × 4
285 × 2 (beltless)

Chin ups

BW for 3 sets of 6 (these were spread throughout rest of workout)

Good mornings

205 x 3 x 3

Ed Coan barbell suitcase holds

Left arm

105 lbs for 2 sets

Right arm

135 lbs for 2 sets (grip sucked today...initially tried 150lbs but couldnt get a good hold)

Notes: Back from a week off, good in that I felt refreshed but also felt weak. The Starr sets and rep scheme is a good way to break back in. Left brachioradialis feeling infinitely better but went with chin ups intead of pullups to protect it. Moved up 10lbs for suitcase hold with left and felt okay. Not sure why the right felt that much weaker than last week

[KoolDJVader]

Sunday 7/7/19

Squats

330 x 1
310 x 3,3
285 x 5

Snatch grip deadlift

225 x 3
275 x 3
315 x 3
335 x 3

Ed Coan barbell suitcase hold

Left arm:

110 lbs for 2 sets

Right arm:

140 lbs for 2 sets

Notes: Experimenting with a squat program that is influenced by the Hepburn routine...sort of melds 2 phases of it together. I will increase # of singles by 1 each week until I get to 3 singles then increase weight.

Return of snatch grip deads....didn't go too heavy or intense but felt good. These are such a great bang for your buck movement in my opinion

Suitcase holds felt better today

[KoolDJVader]

Wednesday 7/10/19

Squats

325 x 3 x 3
285 x 3 (beltless)

Good mornings

210 x 3 x 3

Standing barbell press

145 x 3 x 3

Chin ups

BW for 4 sets of 6 spread throughout my workout

Ed Coan Barbell Suitcase Hold

Left arm:

115lbs for 2 sets

Right arm:

145 lbs for 2 sets

Notes: First set of 325 was rough but last 2 sets were stronger....which is normal for me. Starting back with upper body, my left brachiradialis isnt 100% yet but much better and upping the weight on suitcase holds. 145 for the right arm felt infinitely stronger than last week

[KoolDJVader]

Sunday 7/14/19

Squats

335 x 1,1
315 x 3,3
285 x 5

Snatch grip deadlift

340 x 3,3

Ed Coan Barbell Suitcase Hold

Left arm:

120lbs for 2 sets

Right arm:

150lbs for 2 sets

Notes: Squats felt okay....used Pioneer untreated 13mm lever belt (which may be as broken in as it'll get) for singles and triples and brought along Best Belt Athlete for 5 rep set. Could just bring in the Pioneer 10mm stock belt for all sets but might as well get as much use out of all my belts.

Upped intensity a bit on snach grip deads but still felt fairly easy.

Didn't have problems with 150lbs on suitcase holds....not sure what problem waa 2 weeks ago

Overall not the greatest workout, I doubt I can get 4 reps with 335 but not disappointed either.

[KoolDJVader]

Wednesday 7/17/19

Squats

325 x 3 x 3
290 x 2 (beltless)

Good mornings

215 x 3 x 3

Ed Coan Barbell Suitcase Hold

Left arm:

125 lbs for 2 sets

Right arm:

Failed with 150

Notes: Took way too long to finish this even though I blew off upper body (plan is to do them Friday). Warms up took too long because I was fudging around with belt. I don't know what happened between Sunday and today but my 13mm lever felt super tight so went with 10mm lever and even that felt tight. Had problems taking belt off at first. 325 felt about same as last week, beltless squat felt best. Maybe I should go back to prong belts....really havent had great squat sessions with the lever belts and even though it was lighter weight, the 285 I did Sunday with Best Belt Athlete was the best its felt in a while.

Same issue on suitcase hold from a couple weeks back....thinking maybe its the bar. Just couldnt get it balanced.

[KoolDJVader]

Sunday 7/28/19

Squats

275 x 3
225 x 3 (beltless and paused)

Standing barbell press

95 x 5
115 x 5
125 x 5

Chin ups

BW x 6,6

Notes: Came down with a bad case of bronchitis on 7/17 which is why my squats were abysmal today. Good news is that even though I did jack for 10 days, my mobility felt good so easily hit depth. Also my 13mm lever was back to being snug but not too tight so during my sickness my waist got a wee bit smaller. I do want to cut a bit of weight so in that regards not a disaster. But walking down the stair, my right quad felt a weird strain, was a bit afraid that something tore. But didn't bother me during squats but will monitor it

[KoolDJVader]

Wednesday 7/31/19

Squats

285 x 2,2
235 x 3 (beltless, no pause today)

Good morning

135 x 5
155 x 5
175 x 5

Bent over barbell rows

205 x 5,5

Notes: Another horrible squat session, my legs felt heavy on way to gym. Not only does my leg feel weak but my quads are sore from the first warm up rep with bar. This usually happens on my first squat session back from a layoff so this happening on Sunday wasn't unexpected. But on Sunday, pain was gone after I finished squatting. Today, my walk home was excruciating.

[KoolDJVader]

Sunday 8/3/19

Squats

300 x 1,1
275 x 3,3

Snatch grip deadlift

335 x 3,3

Ed Coan Barbell Suitcase Holds

135lbs for 2 sets, each arm

Hung from pullup bar with 25lb plate hanging for as long as I could

Notes: Squats still feeling weak, all I had in me was a single with 300 and Im sure I buttwinked it. In fact, I knew going in that I probably could only manage a single with 295 so added the 5lbs for ego sake.

SGDL didnt feel too bad.

Suitcase holds didn't feel good either.

Tried to do a pullup with 25lbs hanging off me but only got about 3/4 of a rep, thus confiming I have gotten weak all over

[KoolDJVader]

Wednesday 8/8/19

Squats

305 x 1
280 x 4,3
245 x 3 ( beltless)

Good morning

185 x 3 x 3

Bent over barbell rows

215 x 5

Weighted dead hang with 45 lbs

Notes: Some improvements in squats but far below pre sickness weight. Am cutting around 500 calories a day.

[KoolDJVader]

Friday 8/9/19

Jump rope - 10 minutes

Squats (light Starr rep system....no belt, no knee sleeves/light wraps

Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5

Standing barbell press

135 x 3 x 3

Neutral grip pullups

BW x 6,6

10 minutes elliptical with varying incline and resistance (max on both for last minute)

Notes: Well finally got to do the 3rd day for upper body. On Monday I found out that my old gym near me which closed and reopened as a different gym (although owned by same corp...total BS) went back to being then old gym. Must have been a branding thing. I was very pleasantly surprised by how nice it is...4 squat rack, trap bar, round plates (no bumpers) and decent bars)

Jump rope was combo reacclimation of skills (since I havent skipped rope since last December), warm up and real cardio. Was pleasantly surprised at how little I lost skill wise.

Squats were impromtu but doubt I'm going to do a 3rd day of it. 225 didnt feel that light, likely a combo of having jumped rope before it and Im still trying to regain strength plus calorie restriction

Presses were blah

Just weaker all around

[KoolDJVader]

Sunday 8/11/19

Squats

305 x 1,1
285 x 3,3

45 degree Back Extension

+25lbs x 10,10

Incline dumbbell press (30 degrees)

25's x 10
50's x 8
60's x 7
65's x 6

Notes: Meager improvements in squats but doing some crude math, I've lost around 15% on my squats. But better than 2 weeks ago. I am starting to think the prednisone I was given is what sapped my strength. But 2 weeks ago, 275 for 3 was like RPE 10, today 285 for 3 was more like RPE 9. I've also been in a caloric deficit so that probably is keeping my strength from bouncing back. Wore a thinner prong belt today

I'm going to take Stan Efferding's advice and drop deads for a bit until my squats come back.

Im going to try and be more consistent with chest. Incline DB didnt feel too bad, had more in the tank both weights wise and rep wise.

[KoolDJVader]

Wednesday 8/14/19

Did some cardio, abs and pullups on Monday 8/12

Squats

265 x 5,5
250 x 3 (beltless)

Good mornings

185 x 3 x 3

Bent over barbell rows

235 x 5,5

Notes: Well squat woes continue....265 x 5 was not easy although 2nd set waa easier than 1st. Got a little extra pulling work because some jackoff took away the 10 lbs plate thats wedged between power rack and wall to prevent the rack from moving. There were a boatload of plates on the rack that I should have taken off, my right brachiradialis is now jacked although my left feels better. Thanks to the jerk who removed the plate....one thing gyms in general have no shortage of are inconsiderate jerkoffs.

Anyway, am still in a caloric deficit and will be until my CA trip so not going to worry about squat poundage until after

[KoolDJVader]

Friday 8/16/19

Jump rope 15 minutes

Standing barbell press

145 x 3 x 3

Glute Ham Raise

BW x 5,5

Okay this gym's rating has been raised by a trillion stars. A real GHR without the knee pad being rollers so really these were the first real glute ham raises Ive done and I felt the difference. Gonna do these regularly

Neutral grip pullips

+25lbs x 5,5

Elliptical for 10 minutes

[KoolDJVader]

Sunday 8/18/19

Squats

300 x 3
275 x 5
255 x 5

Bent over barbell rows

240 x 5,5

Also did some machine chest press

Notes: Alright, finally getting some momentum back on squats. However, I won't be squatting for about 10 days since Im going away. I'll see what kind of gym my hotel has though

Anyway, given how weak Ive felt and the calorie deficit, was expecting worse. But warm ups felt good, plan was to just do a single with 300 and strip weigjt to something I can get 5 reps with. But 300 felt relatively strong....at least compared to since I came back from my bronchitis...so did a couple. Definitely had one more rep in me, maybe 2. Anyway once I get back, I'll up my calories a bit and hope to get my squat back to pre-illness level

[KoolDJVader]

Tuesday 8/20/19

Jump rope for 15 minutes

Standing barbell press

145 x 4,3,3

Glute ham raise

BW x 6,8

Last set made me realize I dogged on this last week and first set

Neutral grip pullups

+25lbs x 6,6

Elliptical for 10 minutes

[KoolDJVader]

Wednesday 8/28/19

Squats

275 x 3
295 x 3
305 x 2
250 x 3 (beltless)

Good mornings

185 x 3 x 3

Notes: First workout in 8 days and first squats session in 10 days. All things considering, wasnt too bad. Used a 10mm prong belt. More of a break in workout than anything

[KoolDJVader]

Friday 8/30/19

Damn, next time I workout will be September...

Jump rope for 20 minutes

Standing barbell press

135 x 5,5

Glute ham raise (non roller machine)

BW x 11,11

Actually becoming easy

Pullups

+25lbs x 5,5

Ab wheel rollout 1 set of 15

[KoolDJVader]

Sunday 9/1/19

Power clean

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

Squats

Final warm up 285 x 1 then:
305× 2
285× 3
255 × 5

Front squats

135 x 3
155 x 3
185 x 3
205 x 3
215 x 2

Notes: Intended to do snatch grip deads, even wore calf sleeves but during walk to gym had an idea. So power cleans are back for to get some pulling from the floor and usually serves as a good warm up for squats. In the 185 x 2 set, 2nd rep was ugly.

Squat woes continues....I havent been writing down warmups lately but 285 x 1 was noteworthy because it felt heavy. Thought I could do at least 3 reps with 305 which is pathetic considering where I was but the 2nd rep was hard. Even more disconcerting was that 285 x 3 was like an RPE of 9 as was 255 x 5.

So brought back front squats after a long absence. Probably will help me with squats more than snatch grip deada. Since Im doing good mornings on Wed and glute ham raises Fri, hammies getting enough work (power cleans also hits them). Although may consider switching days for front squats and GMs....maybe better to do front squats on theoretical lighter squat day (although lately it hasnt)

[KoolDJVader]

Wednesday 9/4/19

(Did standing barbell press 145 x 3 x 3 on Monday 9/2/19)

Squats

295 x 3 x 3

Front squats

135 x 3
185 x 2.5
205 x 3
225 x 2

Good morning

185 x 4,3,3

Notes: First set of 295 on squats was a bit precarious....it felt heavy plus on 2nd rep I felt a weird strain on left quad and on 3rd reps a weirder strain/tightness on left groin. The 2nd and 3rd set felt more like it should (but still felt heavier than it should), the left groin still felt a bit weird but not as much. Probably because I narrowed my stance. Went back to wearing single prong Titan Brahma belt....the last time squats felt good was when I was using the Brahma. Also wore Nike Metcons.....slight heel raise (4mm) vs totally flat Chucks may give a slight advantage on front squats and power cleans

The 2.5 reps on 185 on front squats was because during descent on 3rd rep, hit a J hook on rack. It knocked me back while I was in a half squat position, but was able to simultaneously regain balance and squat back up. Made sure to step back further on later sets. Eschewed the beltless set on back squats because front squats are all beltless as are good morning.

[KoolDJVader]

Forgot to log Friday 9/6/19 workout:

Jump rope 20 minutes.....been focusing on backwards jumping

Glute ham raise with BW for 2 sets of 15....will add weight soon

Bent over barbell row: 245 x 5,5,5

Neck work

Sunday 9/8/19

Power cleans

135 x 2,2
155 x 2,2
185 x 1,1
200 x 1,1

Squats

300 x 3 x 3

Front squats

135 x 3
185 x 3
205 x 3
230 x 2,2

Notes: Squats feeling much better....on 2nd rep of 2nd set with 300, exploded up enough that the bar almost bounced off my back.

Power cleans felt meh....first single with 185 felt weak, 2nd single felt okay. First single with 200 felt okay, second one sucked

Front squats trudging along....not great but not bad

[KoolDJVader]

Monday 9/9/19

Jump rope for 20 minutes

Standing barbell press

150 x 3 x 3

Wednesday 9/11/19

Squats

285 x 5,5

Front squats

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

Good morning

195 x 3 x 3

Notes: Slowly but surely my strength is coming back. 285 felt pretty easy on back squats, 235 on fronts felt like a truck. Have been using my Brahma belt and wearing Nike Metcons for last 3 workouts

[KoolDJVader]

Friday 9/13/19

Jump rope for 20 min

Glute ham raise

+25lbs x 8,8

Bent over barbell rows

275 x 3 x 3

Sunday 9/15/19

Power cleans

135 x 2,2
160 x 2,2
185 x 1,1
200 x fail

Squats

305 x 3 x 3

Front squats

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

Hang cleans

135 x 3
155 x 2
175 x 2,

Notes: Squats comeback continues. Power cleans sucked so bad....probably best to drop it and do either hang cleans or maybe even light deads after front squats

[KoolDJVader]

Monday 9/16/19

Jump rope for 20 minutes

Standing barbell press

155 x 2,3,3

Ab wheel rollouts: 1 set of 15

Wednesday 9/18/19

Squats

290 x 5,5

Front squats

135 x 3
185 x 3
215 x 3
240 x 2

Good mornings

200 x 3 x 3

Pullups

BW x 8

Notes: Squats are starting to come back. Front squats are moving forward too. It'll be interesting where my deadlifts will be if/when I bring them back. Front squats seem to help with them

I put Purell in my hands before pullups and wasnt completely dried so grip was slipping (no knurlings)

Overall seems like Im slowly regaining strength

[KoolDJVader]

Friday 9/20/19

20 minutes of jump rope

Glute ham raise

+25lbs x 8,8

Bent over barbell rows

275 x 4,3,3

Sunday 9/22/19

Squats

310 x 3 x 3

Front squats

135 x 3
195 x 3
225 x 3
245 x 2,2

Hang cleans

135 x 3
160 x 2
180 x 1,1

Squat comeback continues.....310 actually felt somewhat light. Front squats feeling good too. At this point, hang power cleans are better for me than power cleans from floor. Biggest issue with no deadlifting, not pulling off floor other than first rep of barbell rows. But then again, back in winter of 2018, didnt pull off floor either but deads didnt suffer much

[KoolDJVader]

Wednesday 9/25/19

Squats

295 x 5,5

Front squats

135 x 3
195 x 3
225 x 3
250 x 2

Good mornings

205 x 3 x 3

[KoolDJVader]

Sunday 9/29/19

Squats

315 x 3 x 3

Front squats

135 x 3
195 x 3
225 x 3
255 x 1,1

(On Friday 9/27/19 did some BW GHR, ab wheel rolllouts and some barbell curls anf tri pushdowns)

Notes: Finally back to 3 plates on squats.....been more than 2 months after that bronchitis and that weirdly severe strength loss. 315 felt super heavy so not all the way back (315 never feels light but usually not this bad) but getting there. 255 on front squats felt super heavy as well but been such a long time since Ive seriously done front squats so hard to gauge anything at this point. Almost zero sleep so that was likely a factor as well.

Will deload this week....already sort of did with lack of upper body work last week. Will just do some old man deload on both squats and try some Valslide leg curls (bought a pair this week to allow some home hammy work)

[KoolDJVader]

Sunday 10/6/19

Did a deload squat and good morning workout on Wed 10/2/19

Squats

320 x 2,2,2,2

Front squats

135 x 3
200 x 3
230 x 3
260 x 2

Hang cleans

135 x 3
155 x 2
175 x 2

Notes: Getting back to where I was pre-sickness. 260 was heavy on front squats, think 265-270 is my max....at least my max after doing back squats. Ive really come to hate working out in commerical gyms....just needed to write that...

[KoolDJVader]

Wednesday 10/9/19

(Did some jump rope and ab wheel on Monday 10/7/19)

Squats

300 x 5,5

Front squats

225 x 5,5

Good mornings

205 x 3 x 3

Did 2 sets of pullups

Notes: i don't think Im all the way back with squats but inching my way back. Five rep sets on front squats waa rough. Just not in mood to to upper body but will throw in pullups to avoid total atrophy