3/2/1 Deadlift Log

[KoolDJVader]

Thursday, 6/18/15

Started off with power cleans up to 210 lbs

Sumo deadlift 3/2/1 Cycle 5 week 3 training max 380

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

Hook grip on 75% and 85% set, straps on 95% set. Disappointed I only got 3 reps with 360...had a couple more reps but bailed. Was feeling bloated, should have put the belt on one less hole than usual but forced it on by pulling on power rack. Probably would have done better without belt (not sure it really helps me on deads, definitely on squats)

Conventional deadlift

315 x 3

finished off with neck work and hyperextensions. Will do dumbbell overhead press and pullups when I do cardio in the morning

[KoolDJVader]

Monday 6/22/15

Squats

bar x 10
95 x 10
135 x 5
155 x 5
195 x 5 (first work set)
215 x 5
235 x 5
255 x 5
275 x 5

Hang cleans

135 x 2
155 x 2
175 x 2
185 x 1

Good morning

bar x 5
95 x 5
115 x 5
135 x 5
155 x 5

finished off with barbell shrugs and neck work

[KoolDJVader]

Thursday 6/25/15

No deadlift, suppose to be week 4 of cycle 5 which is a deload.

Power cleans

bar x 10
95 x 5
135 x 2
135 x 2
155 x 2
175 x 2
185 x 1
195 x 1
205 x 1
215 x 0 for some reason, I released my thumb on the hook grip
215 x 1

Relieved to get 215...last couple of weeks, 210 didn't have good pop....215 was okay, not as good as May 22 but everything else to that point felt really good

Squats

135 x 5
185 x 5
225 x 1
245 x 3 x 3

paused every rep, worked on form more than weight.

Finished off with some neck work and hyperextensions

Had a new gear

https://www.underarmour.com/en-us/co...-10/pid1250450

really help keep my hips tight, could see it really helping with sumo deadlift. One thing is that it goes down too low to wear with knee sleeves so did the Mark Rippetoe style knee wrap to keep my old man's knees happy. Wrapped so loosely that I didn't have to take it off between any sets until the last one because it was coming loose. So really not getting a pop out of it.

I'm going to finish off cycle 6 then think about how to proceed with deadlifts. I may go every other week and squat 5 times in 2 weeks

[KoolDJVader]

Monday, 6/29/15

Squats

bar x 10
95 x 5
135 x 5
135 x 5
185 x 3
205 x 5 (first work set)
225 x 5
245 x 5
265 x 5
285 x 5

Under Armour coreshorts pro plus SBD knee sleeves plus Reebok Crossfit TR Lite (plus Inzer belt on final 2 sets) equals awesome real tight feeling when squatting. I always had some doubts as to whether proprioceptive sensing was really that effective but I'm a believer. 295 x 5 for my top set next week...I think I'm going to feel that one

Hang cleans

135 x 2
155 x 2
175 x 2
185 x 1

Good mornings

bar x 6
95 x 6
115 x 6
135 x 6
155 x 6

Blew off shrugs, I'll probably drop shrugs on Mondays for the time being and just do them Tuesday night or throw them in Wed morning after cardio. Finished off with neck work and barbell suitcase hold, which should work the trap indirectly plus grip and obliques

Been doing dumbbell lunges on Thursday nights, been neglecting single leg work and think it'll help my squats. I'll probably stick with 3/2/1 deadlifts for the time being beyond cycle 6 since the real work begins now since I'm approaching my true max as my working max

[KoolDJVader]

Thursday 7/2/15

Power cleans

bar x 10
95 x 5
135 x 2
135 x 2
155 x 2
175 x 2
185 x 2
195 x 1
205 x 1
215 x 1
215 x 1

First set of 215 had a good pop, second set not as much. I want to get more consistent with the pop with 215 before I jump up to 220.

Squats

135 x 5
185 x 5
225 x 3
250 x 3 x 3

Concentrated more on form and had a slight pause.

Sumo deadlifts 3/2/1 Cycle 6 week 1. Training max is 390

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

Hook grip on 65% and 75%, mixed grip on 85%. Knew I was just going to do prescribed reps and no more so didn't deal with straps. Usually don't do back squats before deadlifts, wasn't the best thing for my lower back (especially since I did heavy for me power cleans) so didn't push the reps on them today. Didn't work out Tuesday night so did squats tonight

Conventional deadlift

315 x 3

finished off with neck work and one set of hyperextension.

[wishiwasdivin]

Great job on the sumo pulls

[KoolDJVader]

Great job on the sumo pulls

Thanks, it actually felt crappy, my form was off, wasn't getting a good hip extension to finish. I think my back was fatigued from clean and squatting before and counterintuitive as it may sound, I was compensating by trying to use my lower back even more

[KoolDJVader]

Monday 7/6/15

Squats

bar x 10
95 x 10
135 x 5
155 x 5
185 x 3
215 x 5 (first work set)
235 x 5
255 x 5
275 x 5
295 x 5

295 x 5 was a bit easier than I anticipated...plan was to go 3 x 3 with 300 next week but have to consider doing another week of 5 x 5 with 300 as my top set. I may ramp it up a bit differently if I stick with 5 x 5

Hang cleans

135 x 2
155 x 2
175 x 2
185 x 1

Need to either go up 5 lbs or try for a 2nd rep with 185 next week

Good morning

bar x 6
95 x 6
115 x 6
135 x 6
165 x 5

Was so close to blowing this off

finished off with neck work and barbell suitcase hold

[KoolDJVader]

Tues 7/7/15

Power clean

bar x 6
135 x 2
135 x 2
155 x 2
175 x 2
185 x 2
195 x 1
205 x 1
215 x 1
215 x 1

Didn't rack the bar on the first 215 rep, sort of powered it up to the rack position. The pull felt good so probably a technique issue. On the 2nd rep, racked it fine but lost my balance a bit and had to take a couple of steps forward to regain it. Not a good day with 215 but irony is that everything up to that felt so good that I thought today may be the day I bumped it up to 220. Alas...

Squats

135 x 5
185 x 5
225 x 3
255 x 3 x 3

Just focused on form and depth. Next week, my heavy squat day will be 3 x 3 so will do 5 x 5 (or 4 x 6) on my lighter day.Had to watch my knees, caved in on 2nd rep of first set with 255, didn't concentrate on the Ed Coan "open up your taint" cue. Everything else was okay afterwards

Finished up with standing overhead press, Pendlay row and neck. Need to up the ante on Pendlays as I've been coasting too much. Will do shrugs and maybe light hang cleans for technique purpose after morning cardio

[KoolDJVader]

Thursday 7/9/15

Power cleans

135 x 2
135 x 2
155 x 2
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
220 x 1 (thanks to the puny little mofo punk ass landlord of mine for pissing me off enough to try this weight...little bitch)

Front squats

135 x 3
165 x 3
195 x 3

Sumo deadlift 3/2/1 Cycle 6 week 2 training max = 390

135 x 5
185 x 3
225 x 3
275 x 2 (70%)
315 x 2 (80%)
355 x 2 + 3 (90%)

Hook grip for my 70% and 80% sets, mixed grip for 90% set. No belt...don't feel it helping on deadlift as opposed to squats...as long as I take in some air into my belly before each rep, I think I'll be okay.

Stripped off the two 10's on each and conventional deadlifted 315 back on to the rack

Finished off with dumbbell lunges, neck work and one set of pullups. Leaning toward blowing off cardio in the morning since I did a good bit of work

[KoolDJVader]

Monday 7/13/15

Squats

bar x 10
95 x 8
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3
245 x 2
275 x 1
305 x 2
275 x 5

Horrible day, plan was 305 x 3 x 3 but was feeling lightheaded throughout my warm ups so knew it was going to be be rough. Kept chugging my bottle of Gatorade until it was all gone before my first set with 305. Bailed after 2 reps....dive bombed too much on the second rep and was lucky to catch myself. Did a back off with 275 to get some volume. Too little sleep, too little food, too little water (usually have a light snack a couple hours before and at least 2 cups of water...usually more) and the hot weather was probably my undoing. The consolation is that the original plan was 300 x 3 x 3 so if I get 305 x 3 x 3 next week, then still on schedule. 305 x 3 x 3 is the monkey on my back, failed at it the last time I tried it back when I was still doing low bar squats.

Hang cleans

140 x 2
160 x 2
180 x 2 (second was was almost a full clean)

Good mornings

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

Think the sugar from Gatorade started kicking in since I felt better towards the end. Finished off with neck work...no barbell suitcase holds.

I will get 305 x 3 x 3 next week....

[KoolDJVader]

Tuesday 7/14/15

Power cleans

bar x 10
135 x 2
135 x 2
165 x 2
185 x 2
195 x 2
205 x 1
215 x 1
220 x 1

Did a different rep scheme, not as conservative a weight jump. Used a different bar today plus the polygonal plates and was pleasantly surprised that every rep flew up. Wasn't going to do 220 again because Friday's didn't feel all that powerful but the way 215 flew up today, went for it and it was strong. I should piss on the bar to mark it so I know which one it is (and not worry about using the polygonal plates). Now the question is when do I try 225, which is my ultimate goal

Squats

135 x 5
185 x 5
205 x 5
225 x 5
265 x 5 or 6 (after the "3rd" rep, lost count so just presumed I did 2 even though it was probably 3 so likely got 6)

Finished off with barbell shrugs which for some insane reasoning felt was more important than standing overhead press or Pendlay rows (sort of decided to lay off upper body work this week although I did close grip bench and weighted pullups Sunday morning). If I do cardio in the morning, may sneak in presses and either rows or pullups

[KoolDJVader]

Thursday 7/16/15

Power cleans

bar x 10
135 x 2
135 x 2
155 x 2
175 x 2
195 x 2 (second rep sucked)
195 x 2 (much better second rep)
205 x 1
215 x 1

wanted to do more volume

Sumo deadlift 3/2/1 cycle 6 week 3 workng max = 390

135 x 5
185 x 3
225 x 3
255 x 1
295 x 3 (75%)
335 x 2 (85%)
370 x 1 + 4 (95%)

Hook grip on 295, mixed grip for 335 and 370. No belt...if I ever go for a true one rep max, then maybe a belt will help but for less than that, think it mostly hinders my breathing.

Anyway, happy with today's results....was going to settle for no less than 3 reps with 370 and my goal was 4. But got 5 reps and probably could have squeezed a couple of sloppy reps but that ain't me anymore. The one thing I realized is that I wasn't breathing that hard especially compared to my earlier AMRAP sets with less weight....could be more consistent cardio, could be I'm stronger thus less effort, no belt to mess up my breathing and also skipping front squats....probably a combo of all those factors

Was going to call it a night but did barbell lunges with very light weights to get use to the movement and then neck work.

Next week is a deload which I usually just skip deads altogether. I committed to doing 6 cycles with 3/2/1 so I'm done. Will have to think about whether I want to go on with cycle 7 with a training max of 400 or do a more linear periodization similar to my squats

[KoolDJVader]

Monday 7/20/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3
255 x 1
285 x 1
305 x 3 (first 2 reps a little high)
305 x 3
305 x 3

Well finally did 305 x 3 x 3, should have done it back in May although that was my brief foray into low bar. Last summer right before I tweaked my back, I hit 305 for one rep but the weight felt much lighter this time around so although I seem to take a few steps back for every few steps I take forward, I am progressing. I'll do 310 x 3 x 3 and then see if I feel like I have 315 x 3 x 3 in me the week after.

Hang cleans

140 x 2
160 x 2
180 x 2 (like last week, 2nd rep was more a full clean)

Good mornings

bar x 8
95 x 8
150 x 8
150 x 8

Sacroiliac joint on right side felt out of whack today, when I originally hurt my lower back in 1993, that's where I hurt it

Finished off with barbell suitcase holds and neck work

[KoolDJVader]

Tuesday 7/21/15

Power cleans

bar x 10
135 x 2
135 x 2
155 x 2
175 x 2
195 x 2 (2nd rep sucked but it doesn't matter...)
205 x 1
215 x 1
225 x 1 (all time PR)

17 years in the making, finally got a clean (no pun intended) 225. I hit a sloppy one back in 1998 but the rack was very bad. Tonight, after 205, I initially loaded it to 220 and planned to do two singles but then took off the 2.5 lb plates, did a nice 215 and then just went for it. I wanted to ask the guys at the front desk if there's a camera around the squat rack to see it it was documented but didn't. I was so pumped up that after I put the bar on the rack, I pumped my fist and yelled "yeah motherf...er" out loud.

Thought about leaving but decided that I need to do front squats

Front squats

135 x 3
165 x 3
185 x 3
205 x 3
225 x 3

Blew off upper body work, even my neck stuff.

[KoolDJVader]

Thursday 7/23/15

Power cleans

bar x 10
135 x 2 (2nd rep from a hang)
135 x 2 (ditto)
155 x 2 (ditto)
175 x 1
185 x 1
195 x 1
205 x 1 (worst rep of the bunch)
215 x 1
225 x 1

Used the Iron Grip polygonal plates which is why I did the second rep from a hang and then just singles. While those plates rightfully gets criticized, I like that it doesn't drift when at rest as the round plates do due to the uneven floor. Happy to get 225 again without a struggle. I don't really aspire to do more weight, not sure what the future lies with power cleans. Maybe try to improve my doubles.

Squats

135 x 5
185 x 5
225 x 5
245 x 5
265 x 5

basically stayed the same as my lighter squat day last week. Hopefully soon 275 x 5 will be considered a light squat day

Finished off with barbell lunges, neck and hyperextensions. Blew off upper body other than Sunday's close grip bench press and weighted pullups. Will get back to normal workouts next week.

Was week 5 of cycle 6 of 3/2/1 deadlifts but it's a deload week for them so just blew them off. Still trying to decide to go ahead with cycle 7 with a 400 lb training max or do a linear periodization

[KoolDJVader]

Monday 7/27/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
225 x 2
255 x 2
285 x 1
310 x 3
310 x 3
310 x 3

Felt pretty good, next week is 315 x 3 x 3. Then hopefully in the next cycle I'll get 315 x 5 using the Bill Starr 5x5 scheme and reach my goal. Then assess what's next

Hang cleans

145 x 2
165 x 2
185 x 2

bumped these up a bit again

Good mornings

bar x 5
95 x 5
145 x 5
165 x 5

Need to stick with a rep scheme in these but a bit rushed

Finished off with neck work, no barbell suitcase holds...guy who opens the gym was 20 minutes late so got a late start

[KoolDJVader]

Tuesday 7/28/15

Power cleans

bar x 10
135 x 2
135 x 2
155 x 2
175 x 2
195 x 1
205 x 1
215 x 1
225 x 1 (no more e-statting, got video uploading now)

Squats

135 x 6
185 x 6
225 x 6
265 x 6

FInished off with neck work, will do overhead press, rows and shrugs in the morning

[KoolDJVader]

225 lb power clean

[KoolDJVader]

I looked over the video a few times and it really is amazing what the video can show you.

I did know that the bar path was uneven, that I could feel and my previous reps at 225 was even. It was a bit frantic setting up the camera and I was a bit nervous that I would miss with the camera on (knowing I wasn't going to attempt another rep had I failed)

But the bar speed is slower than I perceive and also I'm not dipping down into a front squat as much as I thought. I thought I recorded the 215 rep previous but somehow from the time I packed my camera to when I took it out, I accidentally changed it from the movie setting to normal picture. Would have been nice to see how much just 10 lbs affects the bar speed

[KoolDJVader]

Thursday 7/30/15

Front squats

bar x 10
95 x 5
135 x 3
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3

Sumo deadlifts 3/2/1 cycle 7 week 1 training max = 400 lbs

135 x 5
185 x 3
225 x 3
260 x 3 (65%)
300 x 3 (75%)
340 x 3 + 4 (85%)

Hooked grip on 260 and 300, mixed grip on 340. Minimum number of reps was going to be 5, shot for (and got) 7....probably would have gotten more but good thing I didn't because I was breathing real hard.

Finished off with barbell lunges, standing overhead dumbbell press (video loading), pullups and neck work

[KoolDJVader]

Standing DB press with 65 lb for 10 reps, chitty video quality and didn't get it all into the screen

[KoolDJVader]

Earlier wrote not sure where I am going with power cleans now that I achieved my goal of 225....I think I sort of stumbled upon it this morning. I will probably limit them to the hang cleans on Monday and power cleans on Tues. I need more hamstring work so did leg curls this morning and was disappointed how weak I've gotten in my knee flexion. So those are back plus another movement I did this morning, the dumbbell swing, which will sort work on the hip extension explosiveness that I like from the cleans and also hit the hamstrings. I am a quad dominant squatter so need all the hammy work I can get

I stumbled upon this and it's similar to what I want to do

https://www.t-nation.com/training/3-...zation-program

Wish I had access to a Glute-Ham raise machine (I've tried doing them using alternate methods but it's not very knee friendly)

[KoolDJVader]

Monday 8/3/15

Squats

Bar x 10
95 x 6
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
295 x 1
315 x 3
315 x 3 much better set
315 x 2

Could have gotten the third rep on last set but the second rep was so great that I decided to end it there. On my first set with 315, same bad habit of not remembering my cues. Last 2 sets were much better. Another reason I stopped after my "perfect" rep is I'm going to repeat this next week but do all my reps and also use light loose knee wraps as mentioned before instead of knee sleeve. The SBD's are getting harder to put on (thought the opposite would happen) and wasn't happy with the way they were on today. Anyway, this is the first time I did multi-rep sets with 3 plates per side in LONG time and satisfied. Think I could have done 4 reps but not 5 yet.

Hang cleans

145 x 2
165 x 2
185 x 1

Lost a rep, bad sets all around

Good mornings

Bar x 5
95 x 5
145 x 5
165 x 5
175 x 3

Finished off with barbell suitcase holds. No neck today, didn't take my harness with me

[KoolDJVader]

Tuesday 8/4/15

Power cleans

bar x 5
135 x 2
135 x 2
155 x 2
175 x 2
195 x 2
205 x 2 (rep PR)
215 x 1
225 x 1

Squats

135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Usually have no problems squatting approximately 41 hrs apart but today did.

Finished off with shrugs, may do overhead press, dumbbell rows and neck in the morning

In a couple of months when the weather gets cooler then colder, think my new schedule is going to be

Sunday morning
Squats
Trap bar deadlifts
Shrugs (maybe with trap bar)

Monday morning
cardio
Standing overhead press
Weighted pullups

Tuesday evening
Power cleans
front squat
lunges
rows

Wednesday morning
cardio

Thursday evening
Power cleans
Squats
Romanian deadlifts
close grip bench press

Friday morning
cardio plus maybe pullups (I like doing pullups more than once a week)

[wishiwasdivin]

Congrats on the rep PR man, nicely done

[KoolDJVader]

Congrats on the rep PR man, nicely done

Oops, sorry, haven't logged on much last couple days.... thanks.

[KoolDJVader]

Thursday, 8/6/15

Sumo deadlift 3/2/1 cycle 7 week 2 working max = 400lbs

135 x 5
135 x 5
185 x 3
225 x 3
255 x 3
285 x 3 (~70%)
325 x 3 (~80%)
365 x 3 (~90%)

Was suppose to do 2 reps on work sets but did 3 for no real good reason. Also did 5lbs more than my actual percentage comes out to because I was too lazy to scavenge around my god forsaken gym for the 2.5 lbs plates. Didn't do AMRAP with the 365...saving myself for my next squat session

Didn't do power cleans nor squats before...I really need to do like 5-10 minutes on the bike or ellipitical when I don't do those lifts and start with deadlifts because I never feel adequately warmed up. Anyway not a good day, my back and hip was aching since the mid afternoon and never really got loose. Next week may be my last week for sumos for a bit, most experts say not to go too long with them as they can really do a number on your hips and groin. I'm only deadlifting what can be generously called moderate weights but I am starting to feel it. Will probably do trap bar deads for a few weeks... probably 5 x 5 with my theoretical max as 405

Just did deadlifts and a few sets of leg curls and one set of hypers and GTFO. Was a bit beat today

[KoolDJVader]

Monday 8/10/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3
245 x 2
265 x 1
295 x 1
315 x 3 x 3

Pretty much a repeat of last week except did the 3rd rep on the 3rd set...which ended up being the best rep so ended on a good note. That is the end of this squat cycle...will finish off cycle 7 of 3/2/1 deadlift Thursday and then deload. Goal for next squat cycle is 5 reps with 315...I had 4 reps in me but probably not a 5th one today as well. I'll restart with a few weeks of 5 x 5 starting with 275 as my top weight and hopefully by the 5th week be able to get 315 x 5. Then try to get up to at least 325 x 3 x 3 or maybe even 335 x 3 x 3 (not confident I can get reps across on this but it's a bit away). For the first few weeks, my lighter squat day will be 3x3 with 275 working on form...maybe even try a pause with it.

Just did squats and GTFO. If you're going to do just one exercise, squats ain't a bad one to pick

[KoolDJVader]

Tuesday 8/11/15

Just did a moderate upper body workout consisting of Hammer Stength Incline Press, Pendlay Rows, Standing Overhead Barbell Press, Barbell Shrugs and Weighted Neutral Grip Pull-Ups.

Been sort of searching around for a new program and I think I like the Texas Method scheme although I will modify it a bit (since it's more of a template than a program).

Day 1 Volume Day

Squat 3-5x5 of 80-90% of 5RM (I'm going to use 295 as my 5RM)
Overhead Press 3-5x5 of 80-90% of 5RM (going to use 145 as my 5RM)
Power Clean 3-5x2-3
RDL 2 light sets

I may start off with just 3 sets just to see if it works, being an older lifter it may be prudent. Also since I want to include RDL (being a quad dominant squatter, think my hammies will be undertrained), cutting the sets may be beneficial


Day 2 Recovery Day (this is where I will deviate slightly)

Power Clean (since I'm using nowhere near my max weight, stay with same weight as Day 1 but only do 2 sets....mostly for warm-up)
Front Squats 2x5 (instead of 80-90% of Monday's squat)
Close grip bench press (I cannot do regular BP due to my shoulders)
Pullups

May look like too much work for a "recovery day" but pullups aren't too taxing and neither are CGBP compared to regular BP (plus I'll keep these light as well)


Day 3 Intensity Day

Squats (work up to 5RM PR)
Overhead Press (ditto)
Sumo Deadlifts (370 is my 5RM but I'll start off with 80-90% for 5 reps)
Shrugs (high rep)
Leg curls (high rep again to get some more hammy work in)

Anyone with experience with the Texas Method would love to hear from you (also any critique on my set up)

I may still stick with the program I came up with above (doing trap bar deads on day 1) but I will at the very least use the TM rep scheme for squats)