3/2/1 Deadlift Log

[KoolDJVader]

Sunday 11/1/15

Squats

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

I don't know much but I know I'm not getting 3 sets of 3 reps with 335 this cycle. 325 was heavy, I'll probably stick with 325 next week and try to get 4 reps on the first set

Hang cleans

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

190 felt strong, will bump it up to 195

Romanian deadlifts

225 x 10
225 x 10

Due to doing both sumo and deficit conventional deads on Thursdays, contemplated dropping RDLs but decided to keep them on doing higher reps and less weight. When you're not use to doing 10 reps on non-warm up sets, it is challenging. But I need to learn to do less weight and more reps on accessories. Probably should have warmed up with 135 as usual but rationale was that 225 isn't too heavy and I did heavy (for me) squats and hang cleans with 190 where I start off in a RDL position. But next time will prime it with 135 since the first few reps felt awkward

Finished with barbell suitcase hold and neck work. Solid workout

[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.

Depending on the size, Amazon has them for pretty cheap. Just ordered the white with black stripes one for $129 plus tax (free shipping). While I probably didn't really need them since I just got the Adidas Powerlifts, just can't pass up the price. With the Powerlifts, I can really drive through my heels better but I don't think they are going to last long anyway. I also still have the VS Athletics but I never got use to its heel height (supposedly close to 0.9 inches compared to 0.6 inches for the Powerlifts and the standard 0.75 inches for the AdiPowers). AdiPowers are supposed to last forever so if I really like it, could be the last squat shoes I buy.

[KoolDJVader]

Tuesday 11/3/15

Haven't been logging my Tues workout for a while but I should.

Power cleans

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

Had a couple of bad weeks with the cleans, it may have had to do with changing over to the Adidas Powerlifts from the Reebok Crossfit Nanos. But started to feel better last week but I'm still not where I was a few weeks back

Squats (lighter day)

135 x 6
185 x 6
225 x 6
275 x 6

Been doing 3x3 but since I've gone to that rep scheme on my heavy day, went to 4 sets of 6 reps (didn't want to go over 275 and doing 5 x 5 would have just added 245 set but went faster this way)

Finished off with shrugs and neck.

This morning (Wednesday 11/4/15) did 20 minutes of cardio and then did standing overhead press (cleaned the weight, worked up to 2 sets with 150 for 3 reps), one rep of power clean into a push press with 195 lbs and one arm dumbbell rows.

[KoolDJVader]

Thursday 11/5/15

Sumo deadlifts 3/2/1 cycle 11 week 1 training max = 440

135 x 5
135 x 5
185 x 5
225 x 5
285 x 3 (65%)
335 x 3 (75%...used a 3" belt with mixed grip)
375 x 3 (85%...ditto)
415 x 1 (beltless, mixed grip)

335 and 375 felt heavy, I know sumo is suppose to be hard to break off the ground so there is that. I think the belt just messes up my set up a bit so I either need to get use to it with really light weights or just go beltless from here on out. Leaning toward the latter. Was so pissed that I (ill advisedly) did a single with 415 without a belt and actually felt better. Fact that I only didn't do + reps didn't bug me because I went without any intent of doing so because I want to save myself a bit for squats

Deficit deadlifts (conventional)

225 x 2
275 x 2
315 x 2
345 x 2

Still able to grab thickest 45 lb plate. Don't know how heavy I want to go here but so far doesn't feel too heavy. Used a hook grip, no belt...heaviest I've hook gripped so far...bar felt it was slipping a bit but felt no pain in thumb....which means I'm not hook gripping correctly since it shouldn't feel like it's slipping but should hurt like hell.

Hang cleans

135 x 2
165 x 2
180 x 2

Finished off with neck

[KoolDJVader]

Sunday 11/8/15

Squats

bar x 10
95 x 10
135 x 5
155 x 5
185 x 3
225 x 3
265 x 2
295 x 1
325 x 4
325 x 3
325 x 3

325 felt pretty good today...may try a few sets of doubles with 335 next week. Or maybe be real conservative and go with 330. My AdiPowers came on Friday, will try them out Tuesday night on my lighter squat day since I didn't want to add a new variable for my heavy day

Hang cleans

135 x 2
165 x 2
195 x 1
195 x 1

Romanian deadlifts

135 x 10
225 x 10
225 x 10

Felt much better starting with 135 instead of jumping right into 225. My cycle ends next week so will stay at 225 x 10 but bump them up to 245 x 10 next cycle

Finished off with barbell suitcase holds, neck work and even stuck around for some close grip bench press

[KoolDJVader]

Thursday 11/12/15

Sumo deadlifts 3/2/1 cycle 11 week 2 training max 440

135 x 5
135 x 5
185 x 3
225 x 3
295 x 2 (70%)
355 x 2 (80%)
395 x 2 + 1 (90%)

Wanted to get 5 reps with 395 so major disappointment given I hit 405 x 3 a couple of cycles ago. Ever since I ripped my pants and got new ones, sumo deads have felt off (flimsy excuse I know). A coupe of things happened that caused me to bail after 3 reps....one I tweaked my mid back a bit and I also somehow caught my left ring finger on my (new) pants and felt like it was ready to be ripped it off after the first rep and each subsequent rep felt same way. It was bleeding but intact. I think the new pants are a bit thicker material and there some slack that caused this.

Next week, I'm just going to hit my 3/2/1 reps across and then I'm dropping sumo for a bit. I feel I've hit a stall as even though I know I could have gotten a couple more reps under normal circumstances, I don't feel like I'm getting stronger at this position (last week felt weak as well). I'm not going to reset because I think a year straight of sumo is a bit long...starting to feel it in my hips and groin. Probably do trap bar deads for a bit and continue on with deficits. Speaking of...

Deficit deadlifts (conventional)

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

Still able to get thickest 45 lb plate to stand on...due to feeling a bit shortchanged I bumped up the reps on most sets. I have this theory as to why these are feeling pretty solid....the floor on my gyms have those rubber mats so even though my Reebok Crossfit TR Lites are thin soled, there's still a certain amount of give due to the mat. But the plate gives me something more solid to push off of so even though I have about an inch and half more ROM, they feel more solid than when I do regular conventional deada

Man I wish I had a true lifting platform..

Finished off with neck

On a side note, my AdiPower shoes came in last Friday, tested them out Tuesday night with some moderate weight squats. Me like...a lot

[KoolDJVader]

Just a summary of my cycles on 3/2/1 deads to date. Will finish up and update next week but felt motivated to summarize now

cycle 1 training max 338

week 1
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)

week 2
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)

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

cycle 2 training max 348

week 1
135 x 5
185 x 5
230 x 3 (65%)
260 x 3 (75%)
295 x 3 + 3 (85%)

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

week 3
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%)

cycle 3 training max 358

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

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

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

cycle 4 training max 368

week 1
135 x 5
185 x 3
225 x 3
245 x 3 (65%)
275 x 3 (75%)
315 x 3 + 3 (85%)

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

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

Cycle 5 week 1 "training max" is 380 (at this point just round up to make it easier to calculate in my head)

week 1
135 x 5
135 x 5
185 x 3
225 x 3
255 x 3 (65%)
295 x 3 (75%)
330 x 3 (85%)

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

week 3

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%)

Cycle 6 Training max is 390

week 1.
135 x 5
185 x 5
225 x 3
255 x 3 (65%)
295 x 3 (75%)
330 x 3 (85%)

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

week 3
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%)

cycle 7 training max = 400 lbs

week 1
135 x 5
185 x 3
225 x 3
260 x 3 (65%)
300 x 3 (75%)
340 x 3 + 4 (85%)

week 2
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%)

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%)

cycle 8 training max 410

week 1

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

week 2

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

week 3(9/10/15)

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%)

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%)

week 2

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%)

week 3

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%)

cycle 10 training max= 430

week 1

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%)

week 2

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%)

week 3

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%)

cycle 11 training max = 440

week 1

135 x 5
135 x 5
185 x 5
225 x 5
285 x 3 (65%)
335 x 3 (75%...used a 3" belt with mixed grip)
375 x 3 (85%...ditto)
415 x 1 (beltless, mixed grip)

week 2

135 x 5
135 x 5
185 x 3
225 x 3
295 x 2 (70%)
355 x 2 (80%)
395 x 2 + 1 (90%)

[KoolDJVader]

Sunday 11/15/15

Squats

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

First real squat workout with AdiPowers...definitely feel more pushing off heel. Knees were achy today, had to wrap earlier than usual. Bit surprised because lately walking down stairs, which really hurts my knees, hasn't been too bad. The 2nd set with 315 was rough, felt a bit light headed. Took a long rest and wanted to see how 335 felt. Could probably do 3 reps with it under normal progression, thought about going for a 2nd rep but thought better of it. Ends this cycle of squatting, for the next few weeks, going to be doing less deadlifts so hoping squats goes up the next couple of cycles

Hang cleans

135 x 2
165 x 2
195 x 1
195 x 1

Surprised how strong they felt.

Finished off with neck. Blew off RDL's today...I did a decent bit of deadlifting Thursday and I'm going all in for my last week of my last cycle of 3/2/1. Not going to squat Tuesday neither, may do power cleans or just do some upper body

[ThighoftheTiger]

Good stuff going on in here!

[KoolDJVader]

Good stuff going on in here!

Hey, thanks for visiting my journal, sorry for not replying sooner as I wasn't on much this week. Just plugging away one pound, one ounce at a time!

[KoolDJVader]

Thursday 11/19/15

Sumo deadlifts 3/2/1 cycle 11 week 3 training max 440

135 x 5
135 x 5
185 x 5
225 x 3
275 x 2
330 x 3 (75%)
375 x 2 (85%)
420 x 1 (95%)

Actually felt better this week, no freak accidents like last week and wore different pants, more like the ones that ripped. I just hit reps across and given that I pulled 415 two weeks ago, sort of anti-climatic but just did it to complete the cycle. I had at least another rep in me but I figured what's the point since this is the last week I'm doing sumos for a while so there's nothing to build off of. There may be a slight asterisk which I'll get to after logging the deficits

Deficit deadlifts (convetional)

225 x 3
275 x 3
315 x 3
335 x 3
365 x 3

So one thing about today's workout was that I did all my deadlifts (sumo and deficit) using the thickest 45 lbers that I usually stand on. Not only are they thicker but the diameter is slightly wider so I gain around 1/8" or so, maybe a bit more. Plus I stood on a plate that was maybe 1/4" thinner so that's another advantage. But I went up 10 lbs AND one rep so I'll take it

Hang cleans

135 x 2
165 x 2
185 x 2

GTFO...not even neck.

Like I said, so ends my 3/2/1 sumo deadlift journey for now. I'll probably do some trap bar deadlifts for a few weeks and also continue on with deficit although I don't think I'll push the envelope too much on them. It's going to be all about getting my squats up for a while. I will get back to sumo deads and maybe the 3/2/1 system (or maybe just do the regular 5/3/1) in a few weeks, I'd like to break my all time best dead of 455 that I set many moons ago

[KoolDJVader]

Sunday 11/29/15

Back from deload...

Squats

bar x 10
95 x 10
135 x 5
155 x 5
185 x 3
225 x 3
255 x 2
295 x 5
295 x 4
225 x 3 (pause)

Plan was to do 2 sets of 5 with 295 as I break back in from deload...sort of bailed on the 2nd set. Felt a bit light headed after my first set, took a longer than usual rest in between sets and just wussed out. I brace myself, belt or no belt, even with just the bar as it's a 1 rep max set so I really burn myself out. The funny thing is that the 2nd set was excellent, had a eureka moment in which I discovered (and maybe it's due to the AdiPowers) that a slightly narrower stance felt better. Like I wrote before, I'm pretty quad dominant so it makes sense

New plan for this cycle, get 9-10 reps (in no matter how many sets...although would like max of 3-4 sets) of my heaviest weight.

Brought back paused reps this week as well

Hang cleans

135 x 2
160 x 2
185 x 1
185 x 1

RDL

135 x 5
185 x 5
225 x 5

Finished off with close grip bench presses and neck. Pretty much a break in weak back from deload. Not sure what I'm going to do Thursday yet now that I've dropped sumo and the 3/2/1 program for the time being. Definitely will do deficits but pondering whether to start off with front squats or trap bar deads.

[KoolDJVader]

Freaking disastrous couple weeks, badly sprained my ankle on 12/4 and then came down with either a bad cold or mild flu a couple days later (slight fever for a couple days which suggests the latter...worst was couldn't take off from work). So to catch up...

Friday 12/4/15

Conventional deadlift

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3

Went in Friday morning instead of Thursday night due to being dragged out. Probably caught my bug Thursday night because some chick sneezed on me on train en route to meeting buddies. Should've just went to gym . Sprained ankle later that day.

Tuesday 12/15/15

Squats

Worked my way up to 3 sets of 3 reps with 275. Finally got over the bug but ankle still wonky so wrapped it and didn't push it. Also did standing press and pullups

Thursday 12/17/15

Same deadlift workout as 12/4. Also did standing DB overhead press, dumbbell swings (to compensate for not being able to do cleans) and pullups

Sunday 12/20/15

Worked up to 3 sets of 3 reps with 295. Ankle getting better but still cautious and wrapping it. Also did close grip bench press and weighted pullups.

Wednesday 12/23/15

Conventional deadlift

135 x 5
135 x 5
185 x 3
225 x 2
275 x 2
315 x 2
345 x 2
375 x 2

Also did standing overhead press, DB swings and barbell rows. Going to do Sunday and Wednesday for next couple week due to holiday hours. May even stick with it longer if it feels good (see Dan John's Minimalist Workout for some pros of this)

Been also doing some ankle rehab stuff. Hoping to get back to regular squatting. Probably stick with maintenance type deadlift workout

[KoolDJVader]

Sunday 12/27/15

Squats

bar x 10
bar x 10
95 x 8
135 x 5
155 x 3
185 x 3
205 x 3
225 x 2
255 x 1
275 x 1 (most I've done beltless in a LONG time)
305 x 2
305 x 2
275 x 5
225 x 3 (paused...also did this last week but forgot to log)

Wussed out with 305 today, ankle still not 100% and not super confident of the dorsiflexion. Given lower frequency of squats past few weeks, weight didn't feel too bad. Probably go up to 315 next week to test it with a double and the do a 5 rep set with 285 or 295.

Also did close grip bench press (weak as hell), weighted pullups and neck work plus some ankle stuff

Not sure what sort of deadlift I'm going to do on Wednesday. Back was a bit sore (another reason why I bailed at 2 sets of 2 reps with 305), been following a thread at SS about narrow stance sumo that I may try

[KoolDJVader]

Wednesday 12/30/15

Conventional Deadlift

135 x 5
135 x 5
185 x 3
225 x 2
275 x 2
315 x 2
345 x 2
365 x 2
385 x 1
315 x 3 (narrow sumo stance)

Lower back started acting up at 345, 385 went up fairly easily but I just think I lack mobility for conventional. Gotta remember reason why I went with sumo, not because of shorter ROM but easier on my back. With past back issues, just the best way to go if I want to continue deadlifting.

Also did bent over barbell rows, standing barbell press and barbell shrugs.

Go back to regular lifting schedule next week but still hold off on power cleans as ankle still recovering

[KoolDJVader]

Sunday 1/3/16

Have to remember it's 2016.....

Squats

Bar x 10
Bar x 10
95 x 6
135 x 6
155 x 3
185 x 3
205 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1
285 x 5
285 x 5
235 x 3 (paused)

Wanted to do more with 315...this week it wasn't ankle that made me wuss out but from 275 on, I was good morning the bar a bit. Haven't done that in ages and it's how I hurt my back back in 1993. 285 wasn't too bad but some still had some good mornings on some reps.

Romanian deadlift

135 x 6
185 x 6
235 x 6
255 x 6

There was a bar on the floor with 185 on it. Just used that bar so just put on two 25 lbers on each side hence the 235.

Probably hold off power cleans for a while longer. Go back to lifting 3 days a week but going to do something different. Sundays will just be squats and RDL. Tuesday night will be upper body night. Thursday night will be front squats and some kind of deadlifts (maybe narrow stance sumo, maybe trap bar or deficit conventional).

[KoolDJVader]

Thursday 1/7/16

Squats

bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
225 x 3
275 x 3
275 x 3

Planned to do 3x3 but just went with 2 sets due to deadlifts

Sumo deadlift (narrower than I used to do by maybe an inch both sides)

135 x 5
185 x 3
225 x 3
275 x 2
315 x 2
365 x 3

Didn't feel too bad considering its my first sumo deadlift workout in a while (although I did one set last week). A little earlier than when I wanted to go back to doing sumo but narrower stance felt good

Deficit deadlift (conventional...approximately 1 inch)

225 x 3
275 x 3
315 x 2
365 x 2

Weight felt relatively easy but probably going to shelve conventional style for a bit. I think it's overkill to do RDLs on Sunday and them 2 types of deads Thursday even though the volume isn't that high

[KoolDJVader]

Sunday 1/10/16

Squats

Bar x 10
95 x 6
135 x 5
155 x 5
185 x 3
205 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 2
295 x 5
295 x 4 (wanted 5 reps but ran out of gas)
245 x 3 (paused)

Romanian deadlifts

135 x 6
185 x 6
225 x 6
275 x 6

Squats are significantly weaker than before ankle injury but at least I'm getting back with a plan.

[KoolDJVader]

Thursday 1/14/16

Squats

bar x 10
95 x 10
135 x 5
155 x 3
185 x 3
225 x 3
275 x 3
275 x 3

Sumo deadlift

135 x 5
185 x 3
225 x 3
275 x 2
315 x 2
375 x 3

375 was very slow coming off the floor on all 3 reps. Definitely have lost strength from this position

Deficit deadlift (conventional)

225 x 3
275 x 2
315 x 2
375 x 2

Back to using thickest 45 lb plate to stand on. Keep saying it but probably last week doing these. I may do some conventional (no deficit) but keep it at 315 and do some more reps

[KoolDJVader]

Sunday 1/17/16

Squats

bar x 10
bar x 6
95 x 6
135 x 5
155 x 5
185 x 3
205 x 2
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1 (5 sets of singles)
275 x 5
250 x 3 (paused)

Been meaning to try this singles program I read in Milos magazine...circumstances led to it being maybe my best option. About an hour after I logged Thursday's workout, my back went into severe spasm...hard time just to stand up. After some aggressive self massage later that night with a Rumble Roller and lacrosse ball which made Friday tolerable and a professional massage Friday night that worked wonders (seriously didn't think I could squat even 135 Thursday night), made the decision to implement this single rep plan. That's because I really need to brace hard and sometimes in multiple rep sets, I probably don't do it as well I should. Anyway basically start with 5 singles and work up to 10 singles with same weight. Deload and then go back to doing 5 singles with an increased poundage. By the time I get up to 8 singles, probably will drop the 5 reps set (which isn't in the program so probably a bad idea but just wanted a bit more volume for today). Today was just to test the waters, probably deload after this week anyway. Not sure if I'm going to do the same with deadlifts (one thing is for sure, this is no longer a 3/2/1 Deadlift Log...)

edit - just looked at the article....week one is suppose to be 6 singles, not 5 but since I did a set of 5 and also a set of paused squats, not gonna sweat it

[KoolDJVader]

Thursday 1/21/16

Squats

Bar x 10
Bar x 6
95 x 6
135 x 6
155 x 6
185 x 3
225 x 3
275 x 3
275 x 3

Sumo deadlifts

135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
375 x 1 (5 singles)

Thought about doing singles with standing presses as well but just went with regular sets so doing multiple singles with just squats and deadlifts. Doing the Doug Hepburn singles method where you start with 5 singles with a weight you can do around 3 reps with and get up to 8 singles then increase the weight. Then you are suppose to do burnout sets which I did with squats but chose not to do them with deadlifts.

Also did weighted neutral grip pullups, standing dumbbell presses and neck.

[KoolDJVader]

Tuesday 1/26/16

Power cleans

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

These returned last week....staying conservative with them though although no ill effect on the ankle

Squats

bar x 10
95 x 6
135 x 5
155 x 5
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1 (6 singles)

Didn't make it to the gym Sunday due to storm. Left out burnout set since Thursday night is light squat and deadlift. I'm probably going to go back to old workout schedule next week since my ankle is better

Standing overhead press

bar x 10
95 x 5
135 x 5
155 x 3
165 x 1 (PR)

Usually don't log these but since I hit a PR....165 felt heavy but I really rushed it since squats too a bit long due to talking with someone. I think I have at least 170, maybe 175 in me if I rest adequately between sets (and after the previous exercise)

[wishiwasdivin]

Good work on those cleans/squats man.

Mirin that OHP PR!

[KoolDJVader]

Good work on those cleans/squats man.

Mirin that OHP PR!

Thanks man. Injuries and illness set me back a bit but hopefully will be on track

[KoolDJVader]

Thursday 1/28/16

Power cleans

135 x 2
135 x 2
155 x 2
175 x 1
195 x 1
195 x 1

Pretty much using cleans as warm ups

Sumo deadlift

135 x 5
185 x 3
225 x 3
275 x 2
315 x 2
375 x 1 (6 singles)

Felt pretty good today, still need to engage my lats better to tighten everything up. Liking the narrower stance sumo so far

Finished off with neck...been lazy regarding upper body work although it still gets some stimulus with cleans and deadlifts

[KoolDJVader]

Sunday 1/31/16

Squats

bar x 10
95 x 10
135 x 5
155 x 5
185 x 3
205 x 2
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1 (7 singles)

Still working out the kinks here...I've read a few version of the Hepburn program...I think I'll see what happens if I do the "power" phase on Sunday and the "pump" phase Tuesday night...apparently later on Hepburn eliminated the pump phase.

A bit disheartening to look back and see before my ankle injury I was able to do 2 sets of 5 with 315 and struggle a bit with these singles (not grinding them out by any stretch, just feel that it should be easier). Now that I am going back to more frequency, hoping to get it back

Romanian deadlift

135 x 8
185 x 8
225 x 6
275 x 6

Felt good, one thing I did with 275 was pull it from the floor wearing my Adidas Powerlift Trainers. (shelved the AdiPower for now because the bandage that I'm still using for my ankle stretch the shoes out a bit, some people say that in time the shoe will retain that shape and would rather have that happen to the less expensive Powerlift Trainers. Although not sure when I will be confident enough to stop wrapping my ankle...I may try on a deload week). Anyway, some people seem to like pulling from the floor with a weightlifting shoe, I sort of do with power cleans and wanted to see how it felt. May test it out a bit more

[KoolDJVader]

Thursday 2/4/16 (forgot to log last night)

Sumo deadlift

135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
375 x 1 (7 sets)

First 2 singles felt off but tightened up set up and form and the rest were relatively easy.

Deficit deadlifts (Conventional)

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

Was going to do doubles but since I did RDLs earlier in week and have a heavy squats session in a couple of days, just called it a day. Since my main work is singles, been using the Iron Grip polygonal plates which has a slightly smaller diameter plus stood on the thickest 45 lb plate so deficit was very slightly more than previous

[KoolDJVader]

Sunday 2/7/16

Squats

Bar x 8
95 x 8
135 x 5
155 x 5
185 x 3
225 x 3
255 x 1
275 x 1
315 x 1 (8 singles)
275 x 5

End of this single cycle. Not sure how I feel about this routine, give it one more cycle with 325. One thing I like about it is that if I follow a 5-8 progression, my deload will be after 4 weeks. Still need to make up ground on squats, no way I can do 315 for 2 sets of 5 like I did pre-injury.

Romanian deadlifts

135 x 8
185 x 8
225 x 8

Wanted to do a set with 275 like I did last week but lower back was crying for mercy. Think it was more to do with Thursday's deadlifts than today's squats

[KoolDJVader]

Thursday 2/11/16

Started out with some power cleans then did:

Sumo deadlift

135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
375 x 1 (8 sets)

Finished off with neck stuff.

As with squats, will try one more cycle of this upping the weight and see how I like it. I like low rep work but sort of lukewarm to this

[KoolDJVader]

Tuesday 2/16/16

Was going to take whole week off until Sunday but didn't want to go that long without doing any squats so just went with light deload. Did 5 sets of 3 reps with 225. First time squatting with no ankle protection and went back to higher heel AdiPowers. Realized my right foot was slightly in front of left....probably been going on for a while. Had to shuffle a bit to get it even. It was okay with 225 but don't want to mess around too much with 275 much less 315. Until I feel comfortable will get some white masking tape and put a strip parallel to the wall as a marker.

Tax season is dangerous for spending money on things I don't need. Even though my Inzer is great, these custom belts from General Leathercraft look badass. But I didn't get a fancy design, I ordered a treated all leather 10mm belt because I think leather belts look.cooler than suede covered ones (although the leather can get scuffed up). Its custom because they only offer a 6.5mm and 13mm leather belts. 6.5mm is actually the thickness you would get with most companies' double suede 10mm since they take into account the suede thickness as well (plus cowhide doesn't come thicker than 6-7mm). But the 10mm Inzer has about 8.5 mm of leather thickness with rest coming from suede. So this belt would be thicker in that sense. 13mm is probably too thick since I'm getting a single prong and not a lever. I have a 6.5mm deadlift belt by them and it's great but probably too thin for squats. So anyway even though they don't offer the 10mm treated leather on their site, they will pretty much custom make anything (their 13mm double suede has around 10mm of leather so pretty much getting that belt without the suede). Got notified that they sent it today so hoping to do my Sunday squats with it.