3/2/1 Deadlift Log

[KoolDJVader]

Friday 2/12/21

Front Squats

213.5 x 5
Took it a bit easier today

Standing Overhead Barbell Press

138 x 5,5

Cannonball Grip Pull Ups

BW x 6,6
On second set, changed by grips from grabbing it over the top to grabbing from the side (as you would a towel grip pull up). Huge difference as I only got 2 reps. That may be the hardest grip of all varieties I did

Vertical Bar Pull Ups

BW x 3,3
Rogue sells these as Grandfather Clocks handles, I guess it resembles the swinging pendulum in those clocks. Tougher on the grip than towel pull ups

Towel Grips Pull Ups

BW x 6
These arent super thick but still feel them working my grip

Core Slider Leg Curls:

+5 lbs ankle weights per leg x 12,12
Really felt the added weight today

Ab Wheel Rollouts

BW x 15,15

Did some gripper work.

Overall not a bad all around workout

[KoolDJVader]

Sunday 2/14/21

Squats

275 x 4,4,3,3

Rolling Thunder Deadlifts

Left Arm:
93 x 10,9,9
Right Arm:
93 × 8,7,7

Little Big Horn

Left Arm:
81 × 5,5
Right Arm:
81 × 4,5
Probably should have recorded my stats on this from last week but weight felt right

3 Inch Pinch Grip Block

Left Arm:
37 × 8,8,8
Right Arm:
37 × 6,6,6

4 Inch Pinch Grip Block

Left Arm:
30 x 6,8
Right Arm:
30 × 5,7
Ditto what I wrote about Little Big Horn

Finished off with neck work (thought I was using 83 lbs, turned out to be 93 lbs....)

[KoolDJVader]

Wednesday 2/17/21

Front Squats

252 x 2,2,2

Good Mornings

195 x 6,5,5

Standing Barbell Overhead Press

138 x 6,5

One Arm Dumbbell Row

120 x 5,6 per arm

Rolling Thunder Deadlift

Left Arm:
93 × 10,10,9
103 x 5 (after pinch grip work)
Right Arm:
93 × 8,7,7

3 Inch Pinch Grip Block

Left Arm:
39 × 5,5,5
Right Arm:
39 × 5,5,5

Hub

Left Arm:
31.5 x 3,4
Right Arm:
31.5 × 4,4

Also did neck and leverage bar stuff

[KoolDJVader]

Friday 2/19/21

Front Squats

215.5 x 7

Standing Overhead Barbell Press

138 x 7,6

Cannonball Grip Pull Ups

BW x 6 (2 with V bar type grip),6 (3 with V bar like grip)

Grandfather Clock (vertical bar) Grip Pull Ups

BW x 4,4

Towel Grip Pull Ups

BW x 6

Core Slider Leg Curls

+ 5 lbs Ankle Weights per leg x 15,15

Ab Wheel Rollouts

BW x 20

Also did gripper work and even a set of BW push ups just for kicks

[KoolDJVader]

Sunday 2/21/21

Squats

275 x 4,4,4
277.5 x 1

Rolling Thunder Deadlifts

Left Arm:
95.5 × 6,6,6
Right Arm:
95.5 × 5,5,5

Little Big Horn

Left Arm:
81 × 6,6
Right Arm:
81 × 5,5

3 Inch Pinch Grip Block

Left Arm:
40 × 5,5,5
Right Arm:
40 × 4,3,3

4 Inch Pinch Grip Block

Left Arm:
30 x 7,8
Right Arm:
30 × 7,7

Also did neck and gripper work

[KoolDJVader]

Wednesday 2/24/21

Front Squats

253.5 x 1,1,1,1,1

Good Mornings

195 x 6,6,5

Standing Barbell Overhead Press

140.5 x 5,5

One Arm Dumbbell Row (no straps)

122.5 x 5,5 per arm

Rolling Thunder Deadlift

Left Arm:
95.5 × 5,7
Right Arm:
95.5 × 4,5

Wrist Wrench (2 inches)

Left Arm:
53 × 5,5,1
Right Arm:
53 × 5,5,1
New toy, really felt it on hands and wrist compared to Rolling Thunder. Weight was okay, single at the end was for technique sake

3 Inch Pinch Grip Block

Left Arm:
40 × 6,5,5
Right Arm:
40 × 4,3,3
35 x 8

Hub

Left Arm:
35 x 1,1
Right Arm:
None

Also neck work

[KoolDJVader]

Friday 2/26/21

A deload workout, no squats

One Arm Dumbell Rows with 2.5 inch Alpha Grips

67.5 x 5,6 per arm

Wrist Wrench (2 Inch Handles)

Left Arm:
53 × 5,5,5

Right Arm:
53 × 5,5,4
These are no joke, really feel it on hands and wrist.

Did dumbbell wrist curls, many grip experts (including arm wrestling champion Devon Larratt) say that these (or the barbell version) are superior to grippers in developing crushing strength. Finished with dumbbell reverse wrist curls to balance out flexor stuff a bit

[KoolDJVader]

Sunday 2/28/21

Squats

277.5 x 3,3,3

Rolling Thunder Deadlifts

Left Arm:
96 × 7,6
Right Arm:
96 × 5,5

Little Big Horn

Left Arm:
83.5 × 5,5
Right Arm:
83.5 × 5,5

Wrist Wrench (2 inch handle)

Left Arm:
56 × 6,6
Right Arm:
56 × 6,6
Did some reps with lighter weight to really concentrate on cocking my wrist (or goose necking). My goal here is mostly stronger wrists. Saw a video by Jedd Johnson and how you grab the handles is determined by your goal. So may lighten it for that purpose as I noticed that my wrists are slightly extended (which isnt wrong if goal in moving weight). The 3 lbs increase felt strong.

3 Inch Pinch Grip Block

Left Arm:
40.25 × 6,6,6
Right Arm:
40.25 × 5,4,4

4 Inch Pinch Grip Block

Left Arm:
30.25 x 7,10
Right Arm:
30.25 x 9,10
Surprised how strong this felt.

Also did neck and grip work

[KoolDJVader]

Wednesday 3/3/21

Front Squats

255 x 1,1,1
Been meandering around with schemes for front squats since I started. Decided on the good old Hepburn singles routine with this weight. Also moving good mornings to light front squat day for time and energy saving purposes

Standing Barbell Overhead Press

140.5 x 6,5

Bent Over Barbell Rows (no straps)

173 x 10
203 x 8
223 x 6

Barbell Overhand Grip Finger Curls

103 x 15, 12
Lot harder than I thought it would be

Rolling Thunder Deadlift

Left Arm:
96 × 3
83 x 10
86 x 8
Right Arm:
96 × 0
83 x 10
86 x 7
Think grip was shot from both rows and finger curls....probably stick to dumbbell finger curls at end of workout

Wrist Wrench (2 inches)

Left Arm:
35 x 6,6,3
Thumbs under for 3 rep set
Right Arm:
35 x 6,6
Really tried to keep my wrist at a gooseneck position to maximize wrist strengthening

3 Inch Pinch Grip Block

Left Arm:
40 × 7,6,6
Right Arm:
40 × 4,4
35 x 10

Core Slider Leg Curls

BW x 20,20

[KoolDJVader]

Friday 3/5/21

Front Squats (Lighter Day)

220 x 5

Good Mornings

190 x 6 (misloaded)
200 x 6 (misloaded again but I'll take it)
195 × 6 (finally got it right)
Well that was a comedy of errors. Working out at home is great but sometimes more distractions. But 200 felt good so may jump to that instead of 197.5

Standing Overhead Barbell Press

140.5 x 6,6

Grandfather Clock (vertical bar) Grip Pull Ups

BW x 4,4,4

Eagle Loop Pull Ups

BW x 6
Turned out to be easier than I thought it would be although uncomfortable on fingers.

Dropped Cannonball grip pull ups for now, the over the top grip wasn't that challenging but once I get really comfortable with the Grandfather Clock grips, will bring them back and grip the Cannonballs in similar fashion which was really hard. Dropped towel grip since it was redundant with Grandfather Clocks and added Eagle Loop for more variety

Wrist Wrench (Wrist straight, 2 inch handle)

55.5 x 5,6,6 per arm

Ab Wheel Rollouts

BW x 15,15

[KoolDJVader]

Sunday 3/7/21

Squats

277.5 x 3,3,3,3

Rolling Thunder Deadlifts

Left Arm:
95.5 × 9,7
110.5 x 1
Right Arm:
95.5 × 6,5
103 x 1

Little Big Horn

Left Arm:
86 × 4,5
Right Arm:
86 × 4,5

Wrist Wrench (2 inch handle)

Left Arm:
58 × 5,4 (drop weight to do 53 x1)
Right Arm:
58 × 5
53 × 6

2 Inch Pinch Grip Block

45 x hold for as long as possible, 2x per arm
Wanted to try something different

4 Inch Pinch Grip Block

Left Arm:
34 x 6,6
Right Arm:
34 x 6,6

Dumbell Finger Curls With Overhand Grip

52.5 x 16,16 per arm

Also did neck

[KoolDJVader]

Wednesday 3/10/21

Front Squats

255 x 1,1,1,1

Standing Barbell Overhead Press

143 x 5
Started late so had to cut some corners. Since I'm doing these again next workout, just did 1 set

Bent Over Barbell Rows (no straps)

225.5 x 6,6

Rolling Thunder Deadlift

Left Arm:
98 × 6,6
Right Arm:
98 × 4,3
83 x 6

Wrist Wrench (2 inches)

60.5 x 4,5 per arm

Barbell Overhand Grip Finger Curls

114x 15,15

3 Inch Pinch Grip Block

Left Arm:
40.25 x 5,3
Right Arm:
40.25 × 5,2
29 x 1 (max hold)
This has gone to hell. Will do these again next workout

Core Slider Leg Curls

BW x 21,21

[KoolDJVader]

Friday 3/12/21

Squats (Lighter Day)

230 x 5
Changed it up and did back squats today. Probably end up alternating

Good Mornings

200 x 5,5,5

Standing Overhead Barbell Press

143 x 5,5

Grandfather Clock (vertical bar) Grip Pull Ups

BW x 4,4,4

Eagle Loop Pull Ups (no pinky)

BW x 6

Barbell Overhand Finger Curls

123 x 12,12

Ab Wheel Rollouts

BW x 16,16

Said I would do pinch grip but didnt feel like unloading loading pin. May do some dynamic thumb work later, hope my clam shell comes soon so no need to worry about unloading the pin

[KoolDJVader]

Sunday 3/14/21

Squats

280 x 2,2,2,2

Rolling Thunder Deadlifts

Left Arm:
96 × 9,8,6
Right Arm:
96 × 7,6,5

3 Inch Pinch Grip Block

Left Arm:
40 × 6,6,6
Right Arm:
40 × 5,5,5
Wiped off some excess chalk on block after 1st set with left arm and felt better

Barbell Finger Curls With Overhand Grip

133 x 12,12,12

Just did a couple of singles of the wrist wrench deadlift with 63 lbs (both arms) 65.5 lbs (left arm only) and 66 lbs (both)

Also did neck . Daylight Savings messed my timing up so cut it short.

[KoolDJVader]

Wednesday 3/17/21

Front Squats

255 x 1,1,1,1,1

Standing Barbell Overhead Press

143 x 6
Started late so had to cut some corners and only did one set.

Bent Over Barbell Rows (no straps)

225.5 x 6,7

Rolling Thunder Deadlift

Left Arm:
98 × 7,5
85.5 x 10
Right Arm:
98 × 5,4
85.5 x

Wrist Wrench (2 inches)

Left Arm:
61 x 4,2
53 x 7
Right Arm:
61 × 3,2
53 x 7

Barbell Overhand Grip Finger Curls

135.5 x 12,11

3 Inch Pinch Grip Block

Left Arm:
37 x 8,8
Right Arm:
37 x 6,6

Core Slider Leg Curls

BW x 25,22

Also did neck and band shrugs

[KoolDJVader]

Friday 3/19/21

Squats (Lighter Day)

235 x 5

Good Mornings

200 x 6,5,5

Standing Overhead Barbell Press

143 x 6,5

Grandfather Clock (vertical bar) Grip Pull Ups

BW x 4,5,4
Went for 5th rep on first set but grip slipped. Got it on second set! Did some dead hangs after last set

Barbìell Overhand Finger Curls

145.5 x 9,8

Ab Wheel Rollouts

BW x 17,17

[KoolDJVader]

Sunday 3/21/21

Squats

280 x 3,3,3

Dumbbell Shrugs (One arm at a time)

95 × 12,12

Rolling Thunder Deadlifts

Left Arm:
98 × 6,7
Right Arm:
98 × 4,6
Possible the shrugs compromised my grip a bit

Wrist Wrench Deadlift

Left Arm:
55.5 × 6,6
Right Arm:
55.5 x 5,6

3 Inch Pinch Grip Block

Left Arm:
40 × 5
Right Arm:
40 × 6
Two Arm Hold:
73 lbs for max time for 2 sets
Going forward, may just do 2 hand holds for time to save time and not unload some plates

Dumbell Finger Curls With Overhand Grip

60 lbs x 15,12
Ugh, actually slipped out of my hands twice (each hand)

Also did neck work

[KoolDJVader]

Wednesday 3/24/21

Warmed up with Slingshot Hip Circle. Felt a bit better

Front Squats

255 x 1,1,1,1,1,1
May have lost track and did 7 singles but definitely did at least 6

Standing Barbell Overhead Press

143 x 6,6

Bent Over Barbell Rows

243 x 6,6,6

Barbell Overhand Grip Finger Curls

148 x 10,9,9

3 Inch Pinch Grip Block Hold (2 Hands)

73 lbs for 22,12,15 seconds

Core Slider Leg Curls

+25 lbs (on lower ab) x 12,20

Neck work

[KoolDJVader]

Friday 3/26/21

Squats (Lighter Day)

240 x 5

Good Mornings

200 x 6,6,5

Rolling Thunder Holds

85.5 x 3x per arm

Two Hand Pinch Grip Block Holds (3 Inch Block)

75.5 × 2x

Ab Wheel Rollouts

BW x 15, 15, 15

[KoolDJVader]

Sunday 3/28/21

Squats

282.5 x 2,2,2,2

Dumbbell Shrugs (One arm at a time)

105 × 12,12 per arm

Rolling Thunder Holds

86 lbs x 2x per arm

Wrist Wrench Deadlift (2 Inch Handle)

Left Arm:
56 x 6,6
Right Arm:
56 x 6,5

Two Hand 3 Inch Pinch Grip Block Holds

76 lbs for max time for 2 sets

Dumbell Finger Curls With Overhand Grip

65 lbs x 15 per arm
70 lbs x 12 per arm
75 lbs x 5 per arm

Also did neck work. Decent workout, may have felt better since I took it easier on Friday

[KoolDJVader]

Wednesday 3/31/21

Front Squats

255 x 1,1,1,1,1,1,1,1
Just went ahead and did the 8 singles today. On to the next weight, may experiment a bit

Standing Barbell Overhead Press

145.5 x 3,3,3

Bent Over Barbell Rows

248 x 5,5,5

Rolling Thunder Holds

86 x 2x per arm

3 Inch Pinch Grip Block Hold (2 Hands)

76 lbs x 2x

Single Leg Core Slider Leg Curls

BW x 10,6 per leg

Neck work

[KoolDJVader]

Friday 4/2/21

Squats (Lighter Day.... beltless paused ATG)

230 x 1,1,1,1,1
Wanted to lighten and liven things up and these are usually fun

Good Mornings

170 x 8
202.5 x 5

Added weight in place of lower volume

Standing Barbell Overhead Press

103 x 5
113 x 4
123 x 3
133 x 2
143 x 1
148 x 1
153 x 1
160.5 x 1
163 x 1
165.5 x 1
Wanted to see where I stood in these. 165.5 felt heavy but not a grind. Maybe an "everyday" max?

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

70 × 8,8 per arm
Running late and setting up chin bar was a pain. Can't go wrong with these.

Dumbbell Overhand Finger Curls

70 x 12,12

Ab Wheel Rollouts

BW x 16, 16,16

[KoolDJVader]

Sunday 4/4/21

Squats

240 x 1 (ATG, Paused, Beltless)
282.5 x 2,2,2,2,1

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

Left Arm:
72.5 x 7,7
Right Arm:
72.5 × 6,6

Dumbbell Shrugs (One arm at a time, no straps)

115 × 12,12 per arm

Blew off Rolling Thunder and pinch grip block work, Fat Grip rows and shrugs without straps should be decent grip work.

Also did neck work. Got my first COVID vaccine yesterday (Moderna), arm was sore but not too bad. Hoping to get back to gym soon after my 2nd shot.

[KoolDJVader]

Wednesday 4/7/21

Front Squats

All for 3 reps:
28
48
98
118
148
170
190

Then:
220 x 1
240 x 1
257.5 x 1
Bit of a deload, just did ome single with my next Hepburn routine weight

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handles)

70 x 5,5 per arm
75 × 5 per arm (screwed up, thought the DBs were 75 but they were 70 since I was using 10 lbs handles not the 15 lbs ones. Thought it felt easy. Did these after finger curls as that was when I realized error)

Overhand Dumbbell Finger Curls

70 x 10
75 x 10

One Arm Dumbbell Overhead Press

Right Arm
70 x 4
75 x 2
Left Arm
70 x 3
DBs were loaded, was curious if I had lost unilateral strength as I have not done these since I got my squat stand and barbell in September 2020. Felt stronger actually.

Also did reverse dumbbell curls and Neck work.

[KoolDJVader]

Friday 4/9/21

Squats (Lighter Day.... beltless paused ATG)

240 x 1,1,1,1,1
Same as last week, these are fun plus think has some value.

Good Mornings

170 x 8
202.5 x 5,5

Standing Barbell Overhead Press

148 x 3,3,3

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

75 × 5,5,5 per arm
Running late again and setting up chin bar was a pain. Can't go wrong with these.

Overhand Dumbbell Finger Curls

75 x 10,10 per arm

Ab Wheel Rollouts

BW x 20,20

[KoolDJVader]

Sunday 4/11/21

Squats

282.5 x 3,3,3
245 x 1 (beltless, ATG and paused)

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

77.5 x 5,5,5 per arm

Dumbbell Shrugs (One arm at a time, no straps)

120 × 12,12 per arm

Blew off Rolling Thunder and pinch grip block work, Fat Grip rows and shrugs without straps should be decent grip work.

Dumbbell Reverse Curls

20 x 12,13,14 per arm
Been doing a lot, almost daily, of these to thicken brachioradialis to really get that meaty forearms. Was doing Fat Gripz hammer curls for a long time but feel these more. Had to lighten up the weight a bit as it was turning into a upright row. Maybe go up just a pound at a time.

Also did neck work

[KoolDJVader]

Wednesday 4/14/21

Front Squats

257.5 x 1,1,1,1,1

Standing Overhead Barbell Press

150.5 x 3
Started late so cut some corners here

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handles)

80 x 3,3,3 per arm

One Leg Core Slider Leg Curls

BW x 10 per leg

Also did reverse dumbbell curls and Neck work.

[KoolDJVader]

Friday 4/16/21

Squats (Lighter Day.... beltless paused ATG)

245 x 1,1,1,1,1
Same as last couple of weeks, these are fun plus think has some value.

Good Mornings

170 x 8
205 x 5,5

Standing Barbell Overhead Press

150.5 x 3,3

Cannonball Grip Pull Ups

BW x 6,6

Grandfather Clock (Vertical Bar) Grip Pull Ups

BW x 3
Good to be doing pull ups again. Last time was 3/19/21

Ab Wheel Rollouts

BW x 22,22

Dumbbell Reverse Curls

21 x 15,15 per arm

Some gripper work

[KoolDJVader]

Sunday 4/18/21

Squats

285 x 2,2,2,2
247.5 x 1 (Paused, ATG and Beltless)

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

80 x 4,4,3 per arm

Pinch Grip Holds

30 x 2 Holds As Long As Possible Per Arm
I got these Clam Shells from Sorinex that I can attach to dumbbell. A bit more convenient, felt a bit awkward. Since they open up, may need to pinch harder than a block to hold them

Dumbbell Overhand Finger Curls

80 x 10,10 per arm

Dumbbell Reverse Curls

21.5 x 15, per arm
Been doing a lot, almost daily, of these to thicken brachioradialis to really get that meaty forearms. Was doing Fat Gripz hammer curls for a long time but feel these more. Had to lighten up the weight a bit as it was turning into a upright row. Maybe go up just a pound at a time.

Also did neck work. No shrugs today

[KoolDJVader]

Wednesday 4/21/21

Front Squats

260 x 1,1,1

One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

82.5 x 3,3,3 per arm
Getting tough

Dumbbell Pinch Grip with 4 Inch Clam Shell

23 lbs x 2 holds per arm
28 lbs x 1 hold per arm
23lbs was way too light, 28 lbs was better but could do more

Dumbbell Overhand Finger Curls

82.5 x 8,8 per arm

Dumbbell Reverse Curls

22.5 x 12,17 per arm

Core Slider Leg Curls

+5 lbs Ankle Weight Per Leg x 17,17

Blew off overhead press