Friday 12/4/20
Front Squats
236 x 3 x 3
243.5 x 1 (beltless ATG paused) https://www.instagram.com/p/CIZEC7Sp..._web_copy_link
From now on, will do the same weigh for 3 sets of 3 reps then 4 sets and finally 5 sets of 3 then move up either 5 lbs or 2.5 lbs depending on how it feels.
Standing Overhead Barbell Press
153 x 5,4,5
Last set was suppose to be also 4 reps but did an extra for the camera https://www.instagram.com/p/CIZGy3Ep..._web_copy_link
One Arm Thick Handle Dumbbell Rows (2 inch handles)
90.5 x 5,5,5 per arm
One Leg Valslide Leg Curls
BW x 6,6 per leg
Did some Rolling Thunder, Pinch Block and Ironman Hub work.
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Thread: 3/2/1 Deadlift Log
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12-04-2020, 03:24 PM #811
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12-06-2020, 03:08 PM #812
Sunday 12/6/20
Squats
176 x 5
201 x 5
221 x 5
246 x 5
266 x 5
246 x 1 (Beltless, ATG paused)
Changed it up a bit with a Starr 5x5 scheme
Good Morning
191 x 6,6,6
Seated One Arm Dumbbell Shrugs ("Gittleson Shrugs")
70 × 13,13 per arm
Did some neck, pinch block and Ironmind Hub workLast edited by KoolDJVader; 12-06-2020 at 03:26 PM.
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12-06-2020, 08:06 PM #813
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12-07-2020, 01:02 PM #814
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12-09-2020, 03:39 PM #815
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12-11-2020, 03:27 PM #816
Friday 12/11/20
Front Squats
236 x 3,3,3,3,3
Probably just bump it up by 2.5 lbs
Standing Overhead Barbell Press
155.5 x 4,3,3
4th rep on 1st set used a slight leg drive
Chinups
BW x 6
+15 lbs x 6
+20 lbs x 6
Just for a slight change, not sure if its gonna stay
Single Leg Valslide Leg Curls
BW x 7,6 per leg
Did some Rolling Thunder, pinch grip block and forearm work
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12-13-2020, 03:33 PM #817
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12-18-2020, 03:56 PM #818
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12-20-2020, 03:09 PM #819
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12-23-2020, 03:47 PM #820
Wednesday 12/23/20
Front Squats
238.5 x 3 x 3
245.5 x 1 (Beltless, ATG paused) https://www.instagram.com/p/CJKBik9pnb8/
Good Mornings
193.5 x 5,5,5
Standing Overhead Barbell Press
155.5 x 4,3,3
Bent Over Barbell Rows
256 x 5,5,5
Did some high rep shrugs with 256 after rows
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12-25-2020, 02:58 PM #821
Friday 12/25/20
Merry Christmas for those who celebrate
First Xmas workout in maybe ever....while I wouldn't call what I have a home gym, I can get a heavy workout in with what I have
Front squats
216 x 3 x 3
Decided that Im probably close to my max so coming back 2 days later to top what I did last workout is a losing proposition. So taking 80-90% of my "heavy" front squat day and doing same rep scheme but beltless
Weighted Chinups
+25lbs x 5,5,5
Attached some cannonball grips to the bar and did some dead hangs for both a back stretch and grip work
Weighted Perfect Pushups
+50lbs x 10
+60lbs x 8
+70lbs x 6
Felt I neglected horizontal push movements long enough
Valslide Leg Curls
BW x 15,15
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12-27-2020, 03:19 PM #822
Sunday 12/27/20
Squats
148 x 4 (35's and 25's no collars)
170 x 4 (two 35's)
195 x 4
220 x 4 (two 35s and 25)
245 x 4
270 x 4 (two 35s and two 25s)
Went with a Bill Starr 6 sets of 4 reps scheme. Happy with how 270 felt, had a few more in tank
Good Mornings
193.5 x 6,6
Gittleson Shrugs
85's x 13,13 per arm
Did neck and some forearm work
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12-30-2020, 05:28 PM #823
Wednesday 12/30/20
Front Squats
241 x 1,1,1,1,1
Felt lazy so just did a few singles
Good Mornings
193.5 x 6,6,6 (maybe another set.of 6 after...was so distracted that could 't remember if I did 2 or 3 so just did another.)
I did a few reps on standing overhead press but bailed due to some elbow pain. Did some Rolling Thunder work even though its contraindicated for someine with elbow pain but I kinda enjoy the challenge. Also some neck work
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01-01-2021, 04:30 PM #824
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01-03-2021, 03:15 PM #825
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01-06-2021, 03:30 PM #826
Wednesday 1/6/21
Front Squats
243.5 x 1,1,1,1,1
Good Mornings
196 x 4,3,3
Standing Overhead Barbell Press (with Alpha Grip 2.0)
128 x 6,6
Some say pressing with a thick bar alleviates elbow stress. Can't say I felt any relief
Bent Over Barbell Rows
201 x 8,8
Did some rows with the Alpha Grip 2.0 (even though the diameter is 2 inches, the gap the barbell puts in them makes it come out to 2.5 inches), working up to 153 lbs for 8 reps. Also ditched straps on regular rows for now since grip is what Im keying on but may go back to straps and then back off sets with thick bar
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01-08-2021, 03:09 PM #827
Friday 1/8/21
Front Squats (lighter day, beltless and paused)
218.5 × 3 × 3
Chinups
BW x 10
+10 lbs x 8
+15 lbs x 8
Couple of weeks ago, foolishly started off with 25lbs. Needed to warm up the elbows
Cannonball Grip Pullups
BW x 5,6
Have had these Cannonballs for a while but always forgot to take to the gym. Had a bit of a mental block a couple of weeks ago and just did hangs without pulling up. Today just went for it and felt relatively easy. Neutral grip pullups have always been the most favorable version for me, both it terms of feeling it in my entire upperback, weight used and also shoulder integrity. Can mimic those with the Cannonballs. I held it over the top with thumb and index finger on one side and other 3 fingers on the other which is probably the easiest but will experiment with different grips
Weighted Perfect Pushups
+75lbs x 6,6
Valslide Leg Curls
BW x 16,16
Liked today's workout....mostly bodyweight exercises with or without added resistance
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01-10-2021, 03:04 PM #828
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01-13-2021, 12:34 PM #829
Wednesday 1/13/21
Did Rolling Thunder and pinch grip blocks work yesterday...Earlier start today
Front Squats
246 x 1,1,1,1,1
Good Mornings
196 x 5,5
Standing Overhead Barbell Press
133 x 6,6
Bent Over Barbell Rows
211 x 8 (no straps)
256 × 5,5 (with straps)
158 × 6,6 (with Alpha Grips 2.0)
Neck work to finish it off. Need to get back on the ab wheel...
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01-15-2021, 12:19 PM #830
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01-17-2021, 03:33 PM #831
Sunday 1/17/21
Squats
272.5 X 3,3,3,3
My sacroiliac joint on my right side has been locking up for a few days. Felt more confident doing less reps with slightly more weight. Didn't do good mornings due to SI joint. Didnt do leg curls on Friday so hammy's been neglected last couple of workouts
One Arm Dumbbell Upright Rows
50 × 15,15 per arm
Tried a new trap exercise. Upright rows are notorious rotator cuff killers so kept it light and also just went to lower chest level
Did Rolling Thunder, pinch grip block and neck work.
Right SI joint and forearm are a bit jacked, probably time for a deload.
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01-22-2021, 01:11 PM #832
Friday 1/22/21
Deload workout, took off Wed
Front Squats
153 x 3
181 x 3
201 x 3
Wore flat shoes so went a little heavier for a deload to see how it felt. Felt good, will probably wear them going forward
Chinups
BW x 5,5,5
Dips
BW x 5,5,5
Been wanting to try these again, took a while to find best width. Spacing uprights 24 inches apart and positioning the handles at 45 degree felt best but maybe can even go wider. Too close hurt my elbows. Think dips are far superior to pushups so want to make these work
Did Rolling Thunder work, ordered another handle because I want to try pullups with them. Also did pinch grip blocks (3 inches) and whipped out Ironmind Hub
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01-24-2021, 02:17 PM #833
Sunday 1/24/21
Squats
272.5 x 4,3,3,3
The extra set of 3 was because I wanted to see how a different belt felt
Good Morning
170 x 8,8
Ease back into this
Rolling Thunder One Arm Deadlift with Shrug
Right Arm: 88 x 6,6,6
Left Arm: 88 x 8,9,8
For thick handle work, left arm feels stronger. Going to start recording these
One Arm Dumbbell Upright Rows
52.5 x 10,10 per arm
Did pinch grip block, neck and also did some Bulgarian Split Squats with BW and holding a pair of 25 lbs plates
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01-27-2021, 03:00 PM #834
Wednesday 1/27/21
Front Squats
248.5 x 1,1,1,1,1
Wore Nike Metcons today, maybe the best choice
Good Mornings
181 x 7,7
Standing Barbell Overhead Press
135.5 x 6,6
Content to just rep out with this weight
One Arm Dumbbell Rows (no straps)
110 × 8,8 per arm
One Arm Rolling Thunder Deadlifts
Right Arm: 94.25 x 5,5
Left Arm 94.25 x 7,6
Miscalculated the weight since I used different combo of plates today
Also did pinch grip block (2 inch block) and neck work
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01-29-2021, 02:12 PM #835
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01-31-2021, 02:49 PM #836
Sunday 1/31/21
Squats
275 x 3,3,3,3
Last set: https://m.youtube.com/watch?v=NEp8-8xbeAg (condensed version on IG with other past workout videos https://www.instagram.com/p/CKuWxOqJ..._web_copy_link )
Actually took video for last 3 sets, was not happy with depth on most of the reps so did a 4th set and looks about parallel. Close enough that its not a total embarrassment depth wise
Good Morning
190 x 5,5
One Arm Rolling Thunder Deadlift
95.5 for 3 sets AMRAP per arm
93 for 1 set AMRAP per arm
Gonna go back to 3 sets of at least 10 reps per Laine Snook
One Arm Upright Rows
55 x 10,10 per arm
Also did 3" and 4" pinch grip block and neck workLast edited by KoolDJVader; 01-31-2021 at 03:30 PM.
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02-03-2021, 03:27 PM #837
Wednesday 2/3/21
Front Squats
250 x 1,1,1,1,1
Good Morning
192.5 x 5,5
Standing Barbell Overhead Press
135.5 x 7,6
One Arm Dumbbell Rows (no straps)
115 × 7,7 per arm
Rolling Thunder
Right Arm:
93 × 6,6,5
Left Arm:
93 × 8,8,8
Pinch Grip Block (3 inch block)
Right Arm:
35.5 x 5,5
Left Arm:
35.5 x 7,7
40.5 x 1
According to Ironmind, 35 lbs is average so happy that I'm above average now in the pinch.
Ironmind Hub
Right Arm:
29 × 3
Left Arm:
29 × 3
According to Ironmind, 30 lbs is average so likewise happy that I'm repping it now, especially after doing the pinch block
Also did neck work
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02-05-2021, 02:59 PM #838
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02-07-2021, 02:57 PM #839
Sunday 2/7/21
Squats
275 x 4,3,3,3
Rolling Thunder Deadlift
Right Arm:
93 x 6,7,5
Left Arm:
93 × 8,8,8
Pinch Grip Block (3 inches)
Right Arm:
36.5 × 4,4,5
Left Arm
36.5 x 6,6,6
One Arm Dumbbell Upright Rows
65 × 6,6 per arm
Also did neck work plus played around with Little Big Horn and 4 inch pinch grip block. Blew off Good Mornings
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02-10-2021, 03:09 PM #840
Wednesday 2/10/21
Front Squats
251 x 2,2,2
Good Mornings
195 x 6,5
One Arm Dumbbell Rows (no straps)
117.5 × 6,7 per arm
Rolling Thunder Deadlift
Left Arm:
93 × 9,8,9
Right Arm:
93 × 7,7,7
Pinch Grip Block (3 inches)
Left Arm:
36.5 × 7,7,7
Right Arm
36.5 x 6,6,7
Ironmind Hub
30.25 x 4,4 per arm
Also did neck work
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