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  1. #61
    Registered User KoolDJVader's Avatar
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    No problem....one thing I don't agree with in the article is that it says that the deadlift is not a skill lift. I probably thought that back then but now I know that there are a lot of nuances to it, especially the sumo
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  2. #62
    Registered User wishiwasdivin's Avatar
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    Originally Posted by KoolDJVader View Post
    No problem....one thing I don't agree with in the article is that it says that the deadlift is not a skill lift. I probably thought that back then but now I know that there are a lot of nuances to it, especially the sumo
    Yeah I would have to disagree also lol. I feel the DL is the hardest lift to master
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  3. #63
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    Thursday, 5/7/15

    Power cleans

    bar x 10
    95 x 5
    135 x 2
    135 x 2
    155 x 2
    175 x 2
    185 x 1
    200 x 1
    210 x 1 (if there was any doubt about Tuesdays....tonight I owned it)

    Front squat

    135 x 5
    155 x 3
    175 x 3
    195 x 3
    210 x 3

    Sumo deadlifts cycle 4 week 2 of 3/2/1...working max 368

    135 x 5
    185 x 5
    225 x 3
    255 x 2 (70%)
    295 x 2 (80%)
    330 x 2 + 4 (90%)

    hook gripped on 255 and 295, strapped with 330. Six reps with 330 felt easier than last week's 6 reps with 315. Bar flew off the floor unlike last week

    Finished with standing dumbbell press, weighted pull-ups, neck work and ab
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  4. #64
    Registered User wishiwasdivin's Avatar
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    Mirin those FS an Sumo pulls.
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  5. #65
    Registered User KoolDJVader's Avatar
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    Originally Posted by wishiwasdivin View Post
    Mirin those FS an Sumo pulls.
    Thanks, I've grown to like this combo, think they complement one another
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  6. #66
    Registered User KoolDJVader's Avatar
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    Monday, 5/11/15

    (Sorta) Low bar squats

    bar x 10
    95 x 8
    135 x 5
    155 x 5
    185 x 3
    205 x 2
    225 x 2
    255 x 2
    285 x 1
    305 x 2
    305 x 2 (2nd rep on this set was the best one)
    305 x 2
    250 x 3 (paused...may have came up too quickly on last rep)

    Not going to go into details but think my problems with the bar not feeling tight consistently on my back was that it was sort of in between the position for a high bar and low bar and I was really fighting to keep it there. I just did the empty bar afterwards because all the sets felt crappy as far as bar position went and think I had it a smidge high. Anyway, next week will do 3 sets of 3 reps with 305, then deload/rest a week then come back with a new squat cycle. I think the thing I've been doing lately, doing a Bill Starr ramp up 5 x 5 for a few weeks then doing 3 x 3 with heaviest weight has promise.

    Hang cleans

    135 x 2
    155 x 2
    175 x 2

    haven't pushed these lately since I've been power cleaning heavy on Tues and Thurs nights

    Good morning

    bar x 8
    95 x 8
    145 x 10
    145 x 10

    Finished off with barbell shrugs (little lighter than normal for Monday) and neck work. Too exhausted to do abs...was drenched with sweat because the squat rack area is hot as hell with little air circulating from rest of the gym
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  7. #67
    Registered User Tmax55's Avatar
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    I often find my 2nd rep is the best rep in a squat set. I wish I would just nail it on the first one, but its like I have to work into the feel of the weight...which is why I not so good at power lifting.
    Its not enough!
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  8. #68
    Registered User KoolDJVader's Avatar
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    Originally Posted by Tmax55 View Post
    I often find my 2nd rep is the best rep in a squat set. I wish I would just nail it on the first one, but its like I have to work into the feel of the weight...which is why I not so good at power lifting.
    Yeah, me too, that's why I don't take huge jumps in my warm ups because I like priming my body to get use to the heavier loads. But even then, the later reps in the set seem to be a little deeper than the first rep
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  9. #69
    Registered User KoolDJVader's Avatar
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    Tuesday, 5/12/15

    Power cleans

    bar x 10
    95 x 5
    135 x 3
    135 x 3
    160 x 2
    180 x 2
    190 x 2
    200 x 1
    210 x 1
    210 x 1

    Went up 5 lbs on 2 rep sets...all reps except the 2nd one on 180 were strong

    High bar squat

    140 x 5
    190 x 5
    230 x 5
    260 x 5

    Standing overhead press

    bar x 10
    95 x 5
    115 x 5
    135 x 6
    150 x 5

    been feeling strong on these

    finished off with Pendlay rows, barbell shrugs, neck and abs

    Deadlifts for Thursday will be 275 x 3, 315 x 2 and 350 x 1+....putting pressure on myself to get 5 reps
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  10. #70
    Registered User KoolDJVader's Avatar
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    Thursday 5/14/15

    Power cleans

    bar x 5
    135 x 3
    135 x 3
    160 x 2
    180 x 1
    190 x 1
    200 x 1
    210 x 1

    All reps felt good

    Front squats

    135 x 5
    155 x 3
    175 x 3
    195 x 3
    215 x 3

    Sumo deadlifts 3/2/1 cycle 4 week 3 working max 368

    135 x 5
    185 x 5
    225 x 3
    275 x 3 (75%) hook grip
    315 x 2 (85%) hook grip
    350 x 1 +4 (95%) strap

    Little worried after I put it out there I was going for 5 reps with the 95% set. Especially since my back felt a bit tight since late this afternoon. But I think I had at least a rep or 2 in the tank.

    Finished off with standing dumbbell presses, weighted neutral grip pull-ups and neck work. Solid workout....deload week for deadlifts next week, probably do what I did last time and forego deads and just do some cleans
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  11. #71
    Registered User KoolDJVader's Avatar
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    This was originally going to be a deadlift only log but started to log other lifts. The others are basically linear periodization with set reps so those aren't hard to keep track of. But since I've been doing + sets on my last set, could get a bit confusing. So just doing my deadlift recap for first 4 cycle of 3/2/1

    cycle 1

    Deadlifts

    135 x 5 (warm up)
    185 x 5 (warm up)
    225 x 3 (65% set)
    255 x 3 (75% set)
    285 x 3 + 2 (85% set)

    135 x 5
    185 x 5
    225 x 2
    245 x 2 (70% set)
    275 x 2 (80% set)
    305 x 2 + 3 (90% set)

    135 x 5
    185 x 5
    225 x 3
    255 x 3 (75%)
    285 x 2 (85%)
    320 x 1 +4 (95%)

    cycle 2

    135 x 5
    185 x 5
    230 x 3 (65%)
    260 x 3 (75%)
    295 x 3 + 3 (85%)

    135 x 5
    185 x 5
    225 x 3
    245 x 2 (70%)
    280 x 2 (80%)
    315 x 2 +3 (90%)

    135 x 5
    185 x 5
    225 x 3
    245 x 1
    260 x 3 (75%)
    295 x 2 (85%)
    330 x 1 + 2 (95%)

    135 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 2
    295 x 1
    315 x 1
    335 x 3
    335 x 3
    335 x 3

    cycle 3

    135 x 5
    185 x 5
    225 x 1
    235 x 3 (65%)
    270 x 3 (75%)
    305 x 3 +5 (85%)

    135 x 5
    185 x 5
    225 x 3
    250 x 2 (70%)
    285 x 2 (80%)
    325 x 2 (90%)

    135 x 5
    185 x 5
    225 x 3
    270 x 3 (75%)
    305 x 2 (85%)
    340 x 1 + 4 (95%)

    cycle 4

    135 x 5
    185 x 3
    225 x 3
    245 x 3 (65%)
    275 x 3 (75%)
    315 x 3 + 3 (85%)

    135 x 5
    185 x 5
    225 x 3
    255 x 2 (70%)
    295 x 2 (80%)
    330 x 2 + 4 (90%)

    135 x 5
    185 x 5
    225 x 3
    275 x 3 (75%)
    315 x 2 (85%)
    350 x 1 +4 (95%)
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  12. #72
    Registered User KoolDJVader's Avatar
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    Monday, 5/18/15

    Squats

    bar x 10 (low bar to start)
    95 x 5
    135 x 5
    155 x 5
    185 x 3
    205 x 3
    225 x 3
    255 x 2
    285 x 1
    305 x 2 (arghh)
    310 x 1 (high bar for here on)
    315 x 1
    315 x 1
    255 x 3 (paused)
    225 x 3 (paused even longer)

    Where to start...for one, my days low bar squatting are over. Just can't place the bar consistently right to the point where it doesn't feel like it's going to slip down my back. Maybe I need to lean forward more but with my back issues, I wasn't going to do it. Also, the external rotation of my shoulder is asking for trouble.

    Around the 255 warm up set, I decided that this was my last week for low bar. The 285 x 1 warm up felt good. But the 305 just didn't feel solid and my belt was too tight and felt light headed so bailed at 2 reps (my plan for today was to do 3 sets of 3 reps with 305). Not the smartest move but for a couple of reasons, wasn't feeling even a 3 rep set so decided to go up to 310 and do it high bar. Felt good (I have been doing high bar on Tuesday nights so not like I've been neglecting it). So just went for 315 even though I vowed to not do singles for the time being. First single felt good so tried another. Not really too surprising because I did 3 x 3 with 290 in February right before I had to take an unscheduled week off.

    So I'll probably take next Monday off or deload with lighter weights. Then the following week start a new squat cycle.

    Hang cleans

    135 x 2
    155 x 2
    175 x 2

    Good morning

    bar x 8
    95 x 8
    155 x 6
    155 x 6

    finished off with neck work...no shrugs or abs.....hot as hell in the squat rack area..sweated buckets
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  13. #73
    Registered User KoolDJVader's Avatar
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    Tuesday 5/19/15

    Power cleans

    bar x 10
    95 x 3
    135 x 2
    135 x 2
    160 x 2
    180 x 2
    190 x 2
    200 x 1
    210 x 1
    210 x 1

    Thought about 215 but will wait a bit

    Squats

    140 x 5 (was suppose to do 6 but forgot)
    190 x 6
    230 x 6
    260 x 6

    Standing barbell press

    bar x 10
    95 x 5
    115 x 5
    135 x 7
    155 x 2

    Probably could have gotten a shaky 3rd rep

    Finished off with Pendlay rows, barbell shrugs and neck work

    No deadlift Thursday as it is suppose to be a deload week...just do power cleans and front squats. For my next cycle, my "max" will be 378.
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  14. #74
    Registered User wishiwasdivin's Avatar
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    Strong power cleans
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  15. #75
    Registered User KoolDJVader's Avatar
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    Originally Posted by wishiwasdivin View Post
    Strong power cleans
    Thanks, I use to do them like they were an explosive deadlift/cheat upright row/cheat reverse curl but I came across this http://www.manlycurls.com/2011/09/ma...e-power-clean/ a while ago and it feels a lot better
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  16. #76
    Registered User wishiwasdivin's Avatar
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    Originally Posted by KoolDJVader View Post
    Thanks, I use to do them like they were an explosive deadlift/cheat upright row/cheat reverse curl but I came across this http://www.manlycurls.com/2011/09/ma...e-power-clean/ a while ago and it feels a lot better
    That's a good read, I've been playing around with cleans.
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  17. #77
    Registered User KoolDJVader's Avatar
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    There's just something about cleans that's always appealed to me. It's way more of a rush to get a successful heavy (for me) clean than any other lift. There's no grinding it out like you can a squat or deadlift, it's all over in less than second. Instant gratification....or not...the lift is over before you know it.
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  18. #78
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    Thursday, 5/21/15

    Power cleans

    bar x 10
    135 x 2
    135 x 2
    155 x 2
    175 x 2
    185 x 1
    195 x 1
    205 x 1
    215 x 1 (Oh yeah!!!! Wasn't planning on it, was going to stop at 205 which didn't even go up all that great but pissed off about something at work today drove me)

    Front squats

    135 x 5
    155 x 3
    175 x 3
    195 x 3
    215 x 3

    just a repeat of last week

    Conventional deadlift

    225 x 2
    275 x 2
    295 x 2
    315 x 2
    335 x 2

    hook gripped just the 275...straps on others. No belt and wore shoes with a bit of a squishy heel plus hex plates (for cleans as well). Was just going to do some reps at 275 to sort of strengthen the start of the power clean but felt good so kept going. So much for deload (although honestly I think I started so low as far as my max goes, I feel week one of the cycle is a deload still)

    No upper body work,finished up with neck work. I think I'll do cardio in the morning and sneak in some dumbbell presses and pullups.
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  19. #79
    I lift dead people. JediRN's Avatar
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    good journal. I like seeing what other people are up to.

    gj on the 215 clean. sometimes a little bit of negative emotion can be put towards a positive use.
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  20. #80
    Registered User wishiwasdivin's Avatar
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    Strong lifts man
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    Originally Posted by JediRN View Post
    good journal. I like seeing what other people are up to.

    gj on the 215 clean. sometimes a little bit of negative emotion can be put towards a positive use.
    Thanks man, I agree about liking what others are doing. I lurk through a lot of journals as well and learn a lot.

    Yeah, I actually lift best when I'm legitimately angry about something.

    Just notice we both have Star Wars inspired usernames....
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    Originally Posted by wishiwasdivin View Post
    Strong lifts man
    Thanks man, I appreciate you regularly checking in. I kind of need to start paying it forward. Been feeling stronger lately than I've been in a long time.

    Deloading this week although I'll start cycle 5 of my deadlifts Thursday.
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  23. #83
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    Originally Posted by KoolDJVader View Post
    Thanks man, I appreciate you regularly checking in. I kind of need to start paying it forward. Been feeling stronger lately than I've been in a long time.

    Deloading this week although I'll start cycle 5 of my deadlifts Thursday.
    I enjoy looking in on people's logs and the different training styles.
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    Thursday 5/28/15

    3/2/1 Cycle 5 week 1 "training max" is 388

    Sumo deadlifts

    135 x 5
    135 x 5
    185 x 3
    225 x 3
    255 x 3 (65%)
    295 x 3 (75%)
    330 x 3 (85%)

    Still in deload mode so just did the prescribed reps. Had a crappy bent bar and used the dreaded IronGrip polygonal plates to make the deadlift as dreadful as possible to avoid the temptation of blasting out more reps on the last set

    No power cleans and front squats beforehand to warm up with which made the deadlifts feel a bit weird. Just did some neck work and GTFO
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    Monday, June 8

    Squats

    bar x 10
    95 x 5
    135 x 5
    155 x 5 (first work set)
    185 x 5
    205 x 5
    225 x 5
    255 x 5

    Hang cleans

    135 x 2
    155 x 2
    165 x 2

    Good mornings

    bar x 6
    95 x 5
    135 x 5

    Finished off with barbell shrugs, neck work and some abs.

    Been 3 weeks since my last real squat workout and close to 2 weeks since I've done any squat (light on the deload week). Came down with bronchitis...still got my Sunday morning workout that I don't log in. Anyway one good thing is that it came on before I started my new training cycle (although after my first week of the 3/2/1 deadlifts which I should have had 375 as my training max and not 388 and also need to decide if I am going to move ahead with week 2 of cycle 5). Squat goal is to get 3 sets of 3 reps with 315.
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  26. #86
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    Nice work on sumo pulls an bench
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    Thursday 6/11/15

    Power cleans

    bar x 8
    135 x 2
    135 x 2
    155 x 2
    175 x 2
    185 x 1
    195 x 1
    205 x 1

    Sumo deadlift 3/2/1 cycle 5 week 2....training max 380

    135 x 5
    185 x 3
    225 x 3
    265 x 2 (70%)
    305 x 2 (80%)
    340 x 2 +4 (90%)

    Hook grip on 70% and 80% set, straps on 90%. Even though I took off last week, went ahead with week 2. Didn't calculate weight beforehand that's why I rounded up to 380 (from 378) because it made calculation in my head easier.

    Conventional deadlift

    275 x 2
    295 x 2
    315 x 1
    335 x 1
    345 x 1

    Wanted to do 2 reps per set but conditioning an issue coming back from bronchitis. Was sucking serious wind after the 6 reps with 340 on sumo. I'm going to drop front squats for a few weeks and do conventional deads at a moderate intensity until end of cycle 6 then reevaluate what my priorities are

    Finished off with neck work. May do overhead press and pullups in the morning along with something for my hamstrings...probably leg curls
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  28. #88
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    The hook grip I'm trying to get use to.
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    Originally Posted by wishiwasdivin View Post
    The hook grip I'm trying to get use to.
    So far, I don't think I'm pulling enough weight for it to be painful. Pulling with a double overhand grip, hook or not, just feels better than pulling with a mixed grip
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    Monday 6/15/15

    Squats

    bar x 10
    95 x 5
    135 x 5
    135 x 5
    185 x 5 (first work set)
    205 x 5
    225 x 5
    245 x 5
    265 x 5

    did some other stuff but not in the mood to type it up....
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