3/2/1 Deadlift Log

[KoolDJVader]

Thursday 8/13/15

Warmed up with front squats

Sumo deadlift 3/2/1 cycle 7 week 3

135 x 5
185 x 3
225 x 3
255 x 1
300 x 3 (75%)
340 x 2 (85%)
380 x 1 +3 (95%)

Came in saying I was going to get between 3-5 reps with 380, got exactly that by getting 4 reps. Thought about doing a 5th but thought better of it. Done with mixed grip and no belt. Stripped off the 25,5 and 2.5 plates and did a conventional with 315 and racked the weight (I really need to stop doing this). Finished off with neck work.

This week was a partial deload, didn't do any power cleans and hardly any other exercise beside the squat and deads. Next week will be a full deload. I wrote that I was going to do the TM but when I bought Rippetoe's PPFSS book off Kindle, saw and bought Wendler's Beyond 5/3/1. It's pretty kick ass with all the variants. Found one I really liked called the Full Body Power Clean Variation Part 2...although all 3 days have power clean and no deadlifts, Wendler said that if you want to deadlift, just replace one clean day with it. So it's really going to end up not being too different than what I am doing now

I am going to do 5/3/1 on squats and overhead press, stay with 3/2/1 on deadlifts (and just continue on to cycle 8...with be sort of confusing since everything will be on cycle 1).

Training max for next/first cycle.

Deadlifts 410
Squats 300 (since I did 315 for 3 reps for 3 sets, I picked my true max to be around 335 and took 90%)
Overhead press 140 (I've done 155 for 2 reps so took that as my one rep max and took 90%)
Power clean 202.5 (took 225 as true max and took 90%...need to decide whether to use 200 or 205, probably the lighter one since Wendler prefers to be conservative)

[KoolDJVader]

Monday 8/24/15

Back after a deload week in which I barely did lifting...

Squats

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

Hang cleans

135 x 2
155 x 2
175 x 2

Romanian deadlifts

135 x 5
185 x 5
205 x 5

Finished off with neck work.

Brought back RDL's...more than a year since I've done it. Started off nice and easy but still felt a nice stretch on my hammies

Much ado about nothing, I'm going to stick with what I've been doing because it's working and it's not a good time to start a new program. At some point soon (Labor Day weekend is probably a good time since I'd be force to do it), I'm going to do my Monday morning workout on Sunday and vice versa. In a month when I move, it's going to be more convenient due to logistics. I'm going to deload after 6 weeks from now out....that'll allow me to do 2 cycles of 3/2/1 deadlifts (skipping the first deload week which is an option Wendler gave in Beyond 531) and stay with ramping up 5x5 on squats (no more 3x3 which I did the last few weeks of the cycle)

[KoolDJVader]

Tuesday 8/25/15

Power cleans

bar x 10
135 x 2
135 x 2
155 x 2
175 x 2
195 x 2
195 x 2
205 x 1

I'm eventually going to do 3 sets of 2 reps with my second heaviest weight and finish off with a single. I did some moderate weight sets of PC during my deload but I felt the 3 weeks layoff on these.

Finished off with standing barbell press, Pendlay rows, barbell shrugs and neck work. Dropping squats on Tuesdays and doing them Thursday before deads. May add front squats Monday morning for a couple moderate sets after back squats because I like them so much

Cycle 8 of 3/2/1 deads next workout. Working max will be 410 lbs so it's getting real serious now as my all time best is 455 conventional style in 1998 (ironically wasn't even doing deads in my program when I pulled it....in fact this is the longest sustained period that Ive done deads since early 90's)

[KoolDJVader]

Thursday 8/27/15

Squats (light day)

bar x 10
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Sumo deadlift 3/2/1 cycle 8 training max 410

135 x 5
185 x 3
225 x 3
270 x 3 (65%)
315 x 3 (~75%...should have been more like 305-310 but didn't feel like messing with smaller plates)
350 x 3 (85%)
Joker sets (kind of)
365 x 1
385 x 1
405 x 1 (first 4 plate deadlift since 1998 although that was conventional)

Mixed grip and no belt for all work sets. Felt like crap both mentally and physically. Just was going to do my reps and GTFO. But decided I needed a little more work so I did so did some 'Joker Sets" (but not really because I didn't push on my 85% set which Wendler recommends). Anyway given I did 4 reps with 380 at the end of my last cycle, didn't have any doubt that I could pull 405 but the question was how easy would it go? It wasn't a grind but decided to stop there because it just seemed like a good stopping point

[KoolDJVader]

Sunday 8/30/15

Squats

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

Hang cleans

135 x 2
155 x 2
175 x 2

Romanian deadlifts

135 x 5
185 x 5
225 x 5
225 x 5

Finished off with close grip bench press and neck work

Shifted the Monday morning workout to Sunday morning for a few reasons....gym was empty which is cool. Squats felt rough, probably since I didn't fully recover from Thursday's squats and deadlifts (especially since I did those Joker sets). I'll shift my second squat workout again to Tuesday night and just do power cleans (mostly for warm ups) and deadlifts Thursday night. If that still doesn't feel right, then might have to just do squats and deadlifts on Sunday morning but I think it'll be fine

[KoolDJVader]

Thursday 9/3/15

Didn't bother logging Tuesday's workout

Started off with power cleans then....

Sumo deadlifts 3/2/1 cycle 8 week 2 working max = 410

135 x 5
185 x 3
225 x 3
285 x 2 (70%)
330 x 2 (80%)
370 x 2 +3 (90%)

Hoping to get 6 reps with 370 since I got 5 last time I did this weight but form was breaking down so stopped at 5. Been feeling weak lately, stress just draining the life out of me. Finished off with neck work

[KoolDJVader]

Sunday 9/6/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
195 x 5 (first work set)
215 x 5
235 x 5
265 x 5
295 x 5

305 for 5 reps will be a challenge next week

Hang cleans

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

Romanian deadlift

135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Finished off with neck work but been slacking on that. Need to get that intensity back if I'm ever going to get to an 18 inch neck

[KoolDJVader]

Thursday 9/10/15

Started off with power cleans, been having a meh time with them since my deload.

Sumo deadlifts 3/2/1 cycle 8 week 3 training max is 410

135 x 5
185 x 3
225 x 3
275 x 1
310 x 3 (75%)
350 x 2 (85%)
390 x 1 +2 (95%)

Minimum I was going to accept with 390 was 3 reps and hit it. Thought about going for a 4th but form was breaking down a bit. No belt but used straps for the last set, the knurling on the bar I was using was as smooth as a baby's ass and didn't feel a stable grip on 350 (gripping isn't usually a problem, when I did 405 a couple of weeks back, no issue at all with a bar with better knurling). Have to say been a while since I used straps for deads and was kinda surprised how easy 390 felt. While I think straps does contribute to it, I also feel that double overhand grip pulls feel stronger. Feels that way when I do hook grips.

Finished off with leg curls for the first time in too long. No neck nor presses and pullups but probably do them with my cardio in the morning

Jump right into week 1 of cycle 9 next week. Training max jumps to 420 (hmmm would have been a fitting number 10 years ago) and the 95% set will be with 400. Should be interesting

[wishiwasdivin]

Strong squats and pulls going on here, good work brotha

[KoolDJVader]

Strong squats and pulls going on here, good work brotha

Thanks man, may be starting to stall a bit on squats, have to see

[KoolDJVader]

Sunday, 9/13/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 5 (first work set
225 x 5
245 x 5
275 x 5
305 x 5

Last set was tough, more than I expected. 315 for 5 next week will be a huge challenge. May have felt weaker due to not eating as much so will try to ingest more food next Saturday

Hang power clean (same as last week)

Romanian deadlift

135 x 6
185 x 6
225 x 6
255 x 6

Upped weight and reps but cut out 205 set. Hoping to get these up to at least 275 soon

Finished off with close grip bench press and neck work

[KoolDJVader]

Tuesday 9/15/15

Haven't been logging my Tuesday workouts

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
215 x 1

Not as confident on them as I was a few weeks back when I hit 225 a few times. Went back to some singles to try and get back

Squats (light day)

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

If today is any indication, 315 x 5 is going to be real hard Sunday. Read an old Ironman with a Bill Starr article in which he wrote that at some point you need triples, doubles and even singles to keep getting stronger. I may need to go back to some triples and even doubles

Standing overhead press

bar x 10
95 x 5
115 x 5
145 x 5
145 x 5

Been slacking on these, after hitting 155 x 3 a few weeks back, been content with repping out 135.

Pendlay rows

145 x 5
195 x 5
195 x 5

I need to go back to see when I started these but my heaviest when I first did them was 175, moved it to 185 not too long after but been coasting. Finally bumped these up. Was heaving pretty hard after this

edit to add - started Pendlay's on April 21 so about 5 months and just went up 20 lbs (which wouldn't be bad but didn't really start off heavy...but I did switch to dumbbell rows for a bit). Anyway, need to be a bit more intense with them


Finished off with barbell shrugs and neck. Undecided about deadlifts on Thursday. Might just do power cleans and front squats then go to cycle 9 next week.

[KoolDJVader]

Thursday 9/17/15

Power cleans

bar x 10
135 x 2
135 x 2
155 x 2
175 x 2
195 x 2
215 x 1

Probably bump it back to 220 next time, felt decent today after a couple of rough weeks

Sumo deadlift 3/2/1 Cycle 9 week 1 training max 420

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

Mixed grip, no belt. I rarely go above 5 reps even with moderate weight but stopping at 5 here seemed like a waste, at least mentally (in the long run, whether i stopped at 5 or not probably make a lick of difference). Probably had a couple more in me but the floor was uneven and one side of the bar was rolling away from me, making the reps a bit more difficult.

Finished off with standing barbell press (usually do dumbbells presses but just left the 45's on, cleaned it and pressed it), pullups and neck work.

Satisfied with my workout today because I got up at 6:30 this morning with at best 2 hours sleep and was just going to go in, just hit the minimum reps with the deads and GTFO. Probably no cardio in the morning, maybe try to get one in tomorrow evening

[KoolDJVader]

Sunday 9/19/15

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
225 x 3
255 x 2
285 x 1
315 x 4
315 x 4

Did something a bit different, Tuesday's lighter squat session didn't have me all that confident about hitting 315 for 5 reps so veered away from my normal 5 x 5 Starr pyramid and did my warm up scheme for when I do 3 x 3. The fact I haven't slept much and my hip adductor were sore and tight didn't do much for my confidence neither. So just went for 4 reps today but did 2 sets because come hell or high water, I was going to squat 315 today. Definitely had a 5th rep in me with this pyramid scheme so next week go back to 5 x 5 if I can make it to the gym

Hang cleans

135 x 2
155 x 2
185 x 2

Finally went for a 2nd rep on 185

Romanian deadlift

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

Go for 275 next week although since I'm moving Friday, not 100% sure I will make it in

Finished off with neck work, bailed out on close grip bench press. May try to do it Monday morning after cardio but since Monday is National Bench Press Day, might be hard

[Tmax55]

Nice work on the squats!

[KoolDJVader]

Nice work on the squats!

Thanks, appreciate it. Was thinking I was close to stalling but a bit more confident I can eek out a few more pounds

[KoolDJVader]

Tuesday 9/22/15

Power cleans

bar x 5
135 x 2
135 x 2
155 x 2
175 x 1
200 x 1
210 x 1
220 x 1 (ugly)
220 x fail
210 x 1

Worst power clean workout in a while and first time I failed a rep in a while. It went up but just couldn't catch it. Luckily I was able to hold on to the bar so it didn't drop. While I think the bar (which didn't have much of a spin) is one factor, I've been off on this since my deload. Before deload, 215, which I've been struggling with until last week, was no problem and even 225 wasn't super hard. The last rep with 210 was powerful and had I pulled 220 like that, would have hit it. Probably stick with 215 until it goes up like it did before (and use a better bar)

Squats (lighter day)

135 x 4
185 x 4
225 x 4
250 x 4
275 x 4

Wanted to do 6 sets of 4 reps (which is an alternate Starr scheme) but forgot to do a set with 205. But 275 felt very good, much better than the lighter set last week

Standing barbell press

bar x 10
95 x 5
115 x 5
135 x 5
150 x 4

I'll get 5 reps with 150 next week

Finished off with barbell shrugs and one arm dumbbell rows. Wanted to save my lower back a bit so chose to sub DB for the Pendlays. Try to do neck work after my morning cardio.

[KoolDJVader]

Thursday 9/24/15

Sumo deadlift 3/2/1 cycle 9 week 2 training max = 42

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

Maybe its because I didn't do power cleans or squats before but just didn't have a good groove and 335 felt heavy. Had a hard time breaking ground which I guess sumo is "suppose" to be. But still managed to beat the last time I did 380 a couple cycles ago but to be honest felt stronger last time

Rushed through clean and press, weighted pullups with neutral grip and neck work. Moving tomorrow so needed to get in and out hence didn't start off with power cleans

[KoolDJVader]

Tuesday 9/29/15

Had to skip Sunday, the move was a horror and didn't have the energy. Didn't feel great today but had a decent workout

Had a new toy...the Adidas Powerlift 2.0 (on sale or I wouldn't have bothered). I know they aren't hardcore lifting shoe dues to the compressible sole but I wanted to try the half inch heel. I have a pair of VS Athletics but never felt a good groove in them. Felt pretty good, I may at some point get a real lifting shoe like the AdiPower because while it has a higher heel than the Powerlift (I know there's no comparison in shoe quality), it's lower that the VS. Maybe if it goes on sale....

Power cleans

Bar x 10
135 x 2
135 x 2
155 x 2
175 x 1
195 x 1
205 x 1
215 x 1

Felt awkward at first probably due to increase heel height vs the Reebok Crossfit Nano but actually felt alright toward the end.

Squats

135 x 5
185 x 5
225 x 5
255 x 5
275 x 5
315 x 4

Surprised the 315 felt pretty good given how worn out I felt, maybe the shoes?

Standing Barbell Press

Bar x 10
95 x 5
135 x 5
150 x 5

Promised myself I'll get 5 reps with 150 and I did

Finished off with barbell shrugs, dumbbell rows and neck

[wishiwasdivin]

Nice work on them cleans an squats

AdiPower are some solid shoe's no doubt but they are pricey. I'll look form time to time to see if I can ever catch them on sale but no luck yet lol.

[KoolDJVader]

Nice work on them cleans an squats

AdiPower are some solid shoe's no doubt but they are pricey. I'll look form time to time to see if I can ever catch them on sale but no luck yet lol.

Thanks man, appreciate it as always

Yeah, the AdiPowers cost a pretty penny, not willing to shell out $200 on them.

[KoolDJVader]

Thursday 10/1/15

Sumo deadlifts 3/2/1 cycle 9 week 3 training max 420

135 x 10
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3 (75%)
365 x 2 (a bit more than 85%)
405 x 1 + 2 (95%)

Went in looking for 3 reps with 405 and got it. I played with the thought of going for 4 but thought better of it since the form on the 3rd rep was borderline breaking down. No belts but used straps but since I've never had problems with mixed grips and chalk, not gonna fret it. Did a little bit more weight than what the percentages works out to, didn't want to deal with dimes, nickels and 2.5 lb plates. 365 felt a bit heavy and my legs got sore and hips felt tight throughout during the sets (think my body is so used to starting with either cleans or squats) so wasn't sure what to expect when I hit 405.

Finished off with neck work and GTFO. This ends my 6 week cycle.....didn't get the 5 reps set with 315 on squats but I'm okay with it because the 4 reps sets were all strong. I meandered a bit on power cleans and lost some poundages on that but that's more a technique and confidence issue. Chugging along on deads....start cycle 10 next week with my training max bumping up to 430.

[KoolDJVader]

Sunday, 10/11/15

Squats

Bar x 10
95 x 6
135 x 5
155 x 5
185 x 5 (first work set)
205 x 5
225 x 5
255 x 5
285 x 5

Back from deload, starting new cycle. Start off with 285 as my top set and hope to work my way up to 335 for reps this cycle. I may go back to doing some 3x3 this cycle.

Also did some hang cleans, RDLs, close grip bench and neck

[KoolDJVader]

Thursday 10/15/15

Sumo deadlifts 3/2/1 cycle 10 week 1 training max= 430

135 x 5
135 x 5
185 x 3
225 x 3
280 x 3 (65%)
325 x 3 (75%)
365 x 3 + 4 (85%)

A bit wishy washy about 365, going in I was just going to get reps but when I approached the bar, wanted 8 reps but stopped at 7 because form was breaking.

Deficit deadlift (conventional)

225 x 3
275 x 3
295 x 3

First time doing these, just stepped on a 45 lb plate, the thickest one they have. But there's only one set of these so may not always be able to use them. May just use two of the thinner plates

Hang cleans

135 x 2
165 x 2
185 x 2

Finished off with neck

[KoolDJVader]

Sunday 10/18/15

Squats

Bar x 10
95 x 10
135 x 5
155 x 5
195 x 5 (first work set)
225 x 5
250 x 5
275 x 5
300 x 5

Usually jump 10 lbs a week on top set but want to get to 315 sooner so took a 15 lb jump. Also tried to ramp up more evenly on work sets....try to keep it to around 25-30lbs increase. 315 x 5 next week, it's going to be a challenge. Didn't put on knee sleeves, knees been achy so flossed it beforehand, then at 250, wrapped it very loosely with cheapest Harbinger wrap. It's snug to keep everything in place but loose enough that I don't unwrap after each set. As great as the SBD sleeves feel, knees seem happier this way.

Hang cleans

135 x 2
165 x 2
185 x 1
190 x 1

Increased weight by 5 lbs, funny how much heavier a measly 5 lb increase feels. Changed things up this cycle only clean from the floor once a weeks and from a hang twice.

Romanian deadlift

135 x 5
185 x 5
205 x 5
225 x 5
255 x 5

Finished off with barbell suitcase holds and neck. Been neglecting both grip and abs and the suitcase holds will kill both birds with one stone

[KoolDJVader]

Thursday 10/22/15

Sumo deadlift 3/2/1 cycle 10 week 2 training max 430

135 x 5
135 x 5
185 x 3
225 x 3
255 x 2
300 x 2 (70%)
345 x 2 (80%)
385 x 2 + 3 (90%)

Went in looking to get 5 reps with 385 and got it although form on last rep was breaking so stopped at that

Deficit deadlift (conventional)

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

Able to use the thickest 45lb to step on again. Compared it to the other 45 lbers and looks to be about a quarter inch thicker.

Hang cleans

135 x 2
155 x 2
175 x 2

Finished off with neck work

[KoolDJVader]

Sunday 10/25/15

Squats

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

Diverted from my usual Starr 5 x 5 scheme...today was all about getting 5 reps with 315. While I felt I could've done it a month ago, at some point you have to actually do it (never been a fan of the old since I can get 5 reps with X amount, I should be able to get 1 rep with 5X or so....). Decided to do one more set of 5 to get in some volume. Next week go with 3 x 3 with 325 lbs. Not sure I can get 3 x 3 with 335 but cross that bridge when I get to it. No sleeves today flossed my knee beforehand and loosely wrapped it starting at 255 (loose enough that I kept it on until re-wrapping for my final set). Knees were achy during warmups

Hang cleans

135 x 2
165 x 2
190 x 1
190 x 1

One thing I realized about starting from a hang, I can probably get the triple extension. One thing I realized from my 225 power clean video is that I don't really extended the knee and probably lose a lot pop due to not getting the full extensions

Romanian deadlifts

135 x 5
185 x 5
225 x 5
255 x 5
275 x 5

Seeing how I've added deficit conventional deadlifts (although not much volume yet), was debating if RDL's are overkill. Will keep them and see how it feels down the line but a GHR machine would really be nice (tried doing these using alternative methods but knees aren't happy)

Finished off with barbell suitcase holds and neck work

[KoolDJVader]

Thursday 10/29/15

Sumo deadlifts 3/2/1 Cycle 10 week 3 training max 430

135 x 5
135 x 5
185 x 3
225 x 3
275 x 3
325 x 3 (75%)
365 x 2 (85%)
410 x 1 +1 (95%)

Wanted to get 3 reps with 410 but stopped at 2. My damn pants starting ripping during the 325 set and after every rep there was a new tear. After the second rep, I started getting more concerned with my pants than my set so ended it. There is an inner lining so nothing exposed but I really liked these pants...

Anyway, no belt and used a mixed grip on all work sets. Next week I'll start cycle 11 with my new training max at 440 lbs. I may re-introduce a belt, I bought a 3 inch one that may be better to get a good set up with but we'll see. I should go to cycle 12 (training max 450) but I also feel that I need to put aside sumo deads for a bit soon

Deficit deadlifts (conventional)

225 x 2
275 x 2
315 x 2
335 x 3

Still able to get the thickest 45 lb plate...hook grip on all sets. I'm glad that I've brought back conventional deads

Hang cleans

135 x 2
155 x 2
175 x 2

Finished off with neck

[wishiwasdivin]

Moving some impressive weight my man

[KoolDJVader]

Moving some impressive weight my man

Thanks man, hoping to eek out a couple more cycles out of this.