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  1. #661
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 10/13/19

    (Jumped rope and did 3 sets of glute ham raises, one set of one arm DB rows with 110lbs and one set ab wheel rollouts on Friday 10/11/19. Did the GHR with a back extension so a little harder)

    Squats

    320 x 3 x 3

    Front squats

    135 x 3
    205 x 3
    235 x 3
    265 x 1,1

    Hang cleans

    135 x 3
    160 x 2
    180 x 1

    Notes: Squats felt okay today, still trying to get back to spring time level. Front squats are near max level, Im gonna say my max is 270 and work from there. I dont like to make changes mid cycle but going to drop hang cleans, front squat just once a week and add back in snatch grip deadlifts on Sunday. I also am going to experiment to doing mostly resistance band work with the Lifeline TNT system at home so basically just doing lower body, cardio and pullups at the gym. I dont enjoy upper body stuff plus add in I hate the commercial gym environment, will just make life easier. Be interesting to see results from this.

    Sunday:
    Squats
    Snatch grip deadlifts
    Pullups if gym is stlll empty

    Monday

    Jump rope
    Ab wheel rollouts (may do them at home)
    Upper body work with bands at home

    Wednesday

    Squats
    Front squats
    Good mornings

    Friday

    Jump rope
    Glute ham raise (or Valslide leg curls at home)
    Ab wheel rollouts (either gym or home)
    Upper body work at home
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  2. #662
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Wednesday 10/16/19

    (Did some jump rope and ab wheel rollouts on Monday 10/14/19. Also have been doing some resistance band stuff for upper body)

    Squats

    305 x 4,4

    Front squats

    245 x 3,3

    Good mornings

    210 x 3 x 3

    Also did some pullups

    Notes: Every work set was hard but I didnt sleep well. Making some lifestyle changes and will be interesting to see how it affects my squats
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  3. #663
    Registered User KoolDJVader's Avatar
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    Sunday 10/20/19

    (Did some rope skipping, glute ham raises, one arm DB row and ab wheel rollout on Friday 10/18/19)

    Squats

    325 x 2 2,2
    255 x 3 (no belt, feet closer together)

    Snatch grip deadlift

    225 x 3
    275 x 3
    315 x 3
    335 x 3
    345 x 1

    Did 2 sets of BW pullups after the 225 and 335 sets

    Notes: A lot of changes today....most notably being swappjng out front squats and hang cleans for SGDL and pullups. Also due to deadlifts, went back to Chucks. Both front squats and Metcons will be back for the other squat day. Also went back to a lever belt....now that its a lot more broken in didnt feel as bad. Best thing was since last using the lever belt in July before I got sick, I had to move the lever down one hole. I was so bloated that I had a hard time latching the belt in the previous setting, even with it being one hole tighter, it latched in very easily so I lost more than an inch off my belly
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  4. #664
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Wednesday 10/23/19

    (Did ab wheel rollouts and upper body resistance band work at home on Monday 10/21/19)

    Squats

    305 x 5,4

    Front squats

    250 x 3

    Good morning

    215 x 5

    Notes: Wore new STrong knee sleeves today, been using knee wraps since the summer. Had to rush through the workout hence lower volume although not really by much. Given how little rest I took between sets, actually satisfied today. 305 felt relatively light and the lever belt felt okay too.
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  5. #665
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 10/27/19

    (On Fri 10/25/19 did some jump rope, glute ham raises, ab wheel rollouts with resistance bands and forearm stuff at gym. Been doing a good bit of upper body resistance band work at home)

    Squats

    325 x 3,2,2
    260 x 3 (beltless, feet closer together and a bit deeper)

    Snatch grip deadlifts

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

    2 sets of 10 of BW pullups

    Notes: 325 felt okay, the 260 x 3 felt really good though....wore batting gloves today just because. Snatch grip deads felt okay, 335,345 and 355 were my worksets (I havent been writing warmups for squats lately). I think I will do a deload soon.
    Last edited by KoolDJVader; 10-27-2019 at 07:23 AM.
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  6. #666
    Registered User KoolDJVader's Avatar
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    Wednesday 10/30/19

    Squats

    305 x 5,5

    Front squats

    250 x 3,2

    Good mornings

    215 x 5,4

    Notes: Not a bad workout....front squats were rough.
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  7. #667
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 11/3/19

    Squats

    275 x 3
    295 x 2
    315 x 1
    265 x 3 x (beltless, narrower stance and deeper)

    Pullups

    BW x 8,8,8

    Semi unplanned deload workout except the 265 x 3 set was part of the cycle (and felt good). Was planning on going forward, doing a deload workout Wed and then going on to next cycle but the fam is still on DST and needed to get back for an earlier than usual breakfast so a deload workout seemed apprpriate. So will just do a normal workout on Wed. Still doing resistance band stuff for upper body....on Fri 11/1/19 went in and jumped rope, band resisted ab wheel rollouts, Valslide leg curls, Hip Circle stuff and forearms.
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  8. #668
    Registered User KoolDJVader's Avatar
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    Wednesday 11/6/19

    Squats

    315 x 3,3
    270 x 3 (narrower stance, beltless and deeper)

    Good mornings

    185 x 8

    Notes: Was super tired so thought I would do another deload workout. But warmups felt okay so did some weird compromise....heavier than what a Wed squat would be but less rep and no front squats. I'm really liking the beltless Olympic lifter style squats. Did some resistance band stuff for upper hody and ab wheels on Monday 11/4/19
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  9. #669
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 11/10/19

    Squats

    330 x 2,2,2
    275 x 2 (beltless, narrower stance and deeper)

    Snatch grip deadlift

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

    2 sets of 10 of bodyweight pullups (after 225lb set of SGDL and after i was done)

    Notes: Squats actually felt strong. Should note for the last couple of workouts I eliminated the 95 lb warm up set. 365 on snatch grip deads felt heavy....probably not worth it to do 10 lbs jumps. Still doing band stuff....on Friday 11/8/19 jumped rope, did band resisted ab wheel rollouts, Valslide leg curls (a few single legged....tough!), Hip Circle work and forearms. Also been on a cut so eating at a slight deficit but not as much as I did this summer
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  10. #670
    Registered User KoolDJVader's Avatar
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    Thursday 11/14/19

    Squats

    315 x 4,4

    Front squats

    235 x 3,3

    Good morning

    205 x 5,5

    Notes: Usually work out Wed morning but couldnt make it. Squats felt good, glad that the sudden loss in strength after my bronchitis this summer seems to be past me. Still doing resistance band work during the week at home
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