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  1. #781
    Registered User KoolDJVader's Avatar
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    Wednesday 9/23/20

    Rack Day

    Front Squats

    180 x 3,3,3,3,3

    Decided to do front squats 2x a week and Bulgarians once a week. At least while I slowly build up on front squats. Today actually felt better than 9/18. Better rack position.

    Standing Barbell Overhead Press

    125 x 5,5,5

    Bent Over Barbell Rows

    191 x 8
    201 x 8
    206 x 8

    Chinups

    BW x 10
    +10lbs x 8,8

    Weighted Valslide Leg Curls

    +10 lbs (5 lb ankle weight per leg) × 12,12

    Very happy with rack so far. Barbell as well
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  2. #782
    Registered User KoolDJVader's Avatar
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    Friday 9/25/20

    Upper Body Emphasis Day

    Front Squats

    183.5 x 5,5

    One arm dumbbell overhead press

    Left arm:
    60 × 3,34

    Right arm
    60 x 5,6

    One arm dumbbell row (per arm)

    139 × 6,6
    73.5 × 8,8 (2 inch thick bar)

    One arm dumbbell floor press

    Right arm
    65 x 8,8
    75 x 4

    Left arm:
    65 × 5,5,5

    Did one set of ab wheel rollout and neck extension
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  3. #783
    Registered User KoolDJVader's Avatar
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    Sunday 9/27/20

    Lower Body Emphasis Day

    Dumbbell Bulgarian Split Squats

    Left leg
    75's (150lbs) x 6,6,6

    Right leg
    75's + 25lb vest (175lbs) × 6,5,5

    Decided to take a step back (pun intended) and lower weight as the last couple weeks werent so hot. Didn't feel great today either, maybe going from 1x to 2x a week has made it so I lost a bit of the groove

    Dumbbell Romanian Deadlifts

    137's (274 lbs) × 6,5,5

    Dumbbell Shrugs

    137's (274 lbs) × 10

    Dumbbell Deficit Deadlifts

    163's (326 lbs) × 3 × 3
    Last edited by KoolDJVader; 09-28-2020 at 02:26 AM.
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  4. #784
    Registered User KoolDJVader's Avatar
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    Wednesday 9/30/20

    Rack Day

    Front Squats

    186 x 3,3,3,3,3

    Standing Barbell Overhead Press

    130 x 5,5,5

    Bent Over Barbell Rows

    211 x 6,6,6

    Weighted Chinups

    +10lbs x 6,6,8

    Weighted Valslide Leg Curls

    +10 lbs (5lb ankle weight per leg) × 12,12
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  5. #785
    Registered User KoolDJVader's Avatar
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    Friday 10/2/20

    Upper Body Emphasis/Rack Day

    Front Squats

    188.5 x 5,5

    Standing Barbell Overhead Press

    133 x 3 x 3

    Bent Over Barbell Rows

    216 x 5,6,6

    One Arm Thick Dumbbells Rows (per arm)

    75.5 × 10,10

    One Arm Dumbbell Floor Press

    Right arm
    67.5 x 8,8,8

    Left arm
    67.5 x 5,5,5

    Finished off with a set of resistance band Perfect Pushups and ab wheel rollouts

    I kinda felt that doing dumbbell work would be harder to get into once I got a barbell. Its not so much I dislike dumbbell because I like them but just so much easier to load a bar and less time consuming overall.
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  6. #786
    Registered User KoolDJVader's Avatar
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    Sunday 10/4/20

    Lower Body Day

    Dumbbell Bulgarian Split Squats

    Left leg:
    77.5's (155 lbs) × 5,5 (ugly)
    55's (110 lbs) × 8
    65's (130 lbs) × 6 (after deficit deadlifts)

    Right leg:
    77.5's + 25 lb vest (180 lbs) × 5,5 (ugly as well)

    Dumbbell Romanian Deadlifts

    115's (230 lbs) × 8
    138's (276 lbs) × 5,5

    Dumbbell Shrugs

    138's (276 lbs) × 10

    Dumbbell Deficit Deadlifts

    167's (334 lbs) × 3 × 3

    I think Im going to move some stuff around....Bulgarians and Romanians after front squats on one day and deficit deadlifts after front squats on another. Bulgarians felt better after deficit deadlifts, at least the one set I did

    Day 1
    Front Squats
    Standing Overhead Barbell Press
    Dumbbell Deficit Deadlifts
    Bent Over Barbell Rows
    Valslide Leg Curls

    Day 2
    Front Squats
    Dumbbell Bulgarian Split Squats
    Dumbbell Romanian Deadlifts
    Dumbbell Shrugs
    Chins ups or Pull ups

    Day 3
    Upper Body with dumbbells
    Last edited by KoolDJVader; 10-04-2020 at 06:29 PM.
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  7. #787
    Registered User KoolDJVader's Avatar
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    Wednesday 10/7/20

    Rack Day

    Front Squats

    191 x 3,3,3,3,3

    Standing Barbell Overhead Press

    133 x 4,4,4

    Bent Over Barbell Rows

    221 x 5,5,5

    Hang Cleans

    155.5 x 3 x 3

    Good Mornings

    155.5 x 6,6

    One Leg Valslide Leg Curls

    BW x 12 per leg

    Hang cleans and GMs spur of the moment add ons. Was too lazy to set up chin up bar but wanted to do more pulling. GM was just for more hams due to all the front squats (although RDLs and deficit deadlifts on Sunday was fairly ham intensive especially since Bulgarian hit hams fairly well too)
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  8. #788
    Registered User KoolDJVader's Avatar
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    Friday 10/9/20

    Upper Body Emphasis Day

    Front Squats

    193.5 x 5,5, 1(beltless with 2 sec pause)

    Standing Barbell Overhead Press

    133 x 5,4,4

    One Arm Dumbbell Overhead Press (left arm only)

    55 x 6

    Bit of a compromise here

    Bent Over Barbell Rows

    223.5 x 6,6,6

    One Arm Thick Handle Dumbbell Rows

    78 x 9,8 per arm

    Parallel Bar Dips

    BW x 10,10

    Didnt hurt shoulder much today, searched ways to do this as shoulder friendly was as possible. Might as well use these considering how much I paid for this rack

    Chin Ups

    BW x 10
    +10lbs x 8

    Perfect Pushups

    BW x 20 (nice burnout)

    Ab wheel rollouts

    BW x 26
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  9. #789
    Registered User KoolDJVader's Avatar
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    Sunday 10/11/20

    Lower Body Emphasis Day

    Dumbbell Bulgarian Split Squats

    Left leg:
    77.5's (155 lbs) × 5,5,5
    First set was a wreck, had to reset back leg every rep

    Right leg
    77.5's + 25lb vest (180 lbs) × 6,6

    Dumbbell Romanian Deadlifts

    139.5's (279 lbs) × 5,5,5

    Dumbbell Shrugs

    139.5's (279 lbs) × 10

    Dumbbell Deficit Deadlfts (25 lb plates)

    169.5's (339lbs) × 3 × 3
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  10. #790
    Registered User KoolDJVader's Avatar
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    Wednesday 10/14/20

    Rack Day

    Front Squats

    196 x 3,3,3,3,3,1 (single was a beltless 2 second pause)

    Standing Barbell Overhead Press

    135.5 x 3 x 3

    One Arm Overhead Dumbbell Press

    60 x 3 (left arm only)

    Bent Over Barbell Row

    226 x 6,6,6

    Hang Cleans

    163 x 2,2
    165.5 x 2,1 (single was actually a power clean to get the bar back on the rack but I'll count it)

    Single Leg Valslide Leg Curl

    BW x 10,10 per leg
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  11. #791
    Registered User KoolDJVader's Avatar
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    Friday 10/16/20

    Front Squats

    201 x 5,5,1 (beltless, 2 sec pause ATG single)
    Starting to get tough now...

    Standing Barbell Overhead Press

    135.5 x 4,4,4

    Bent Over Barbell Rows

    228.5 x 6,6

    One Arm Thick Handle Dumbbell Rows (2inch handles)

    80.5 x 8,8 per arm

    Parallel Bar Dips

    BW x 11,11

    Stablized the rack on 2nd set, felt much better

    Weighted Chin Up

    +15lbs x 7,7,7

    Rack is getting good use at least. Maybe do a deload or take next workout off....been a while
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  12. #792
    Registered User KoolDJVader's Avatar
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    Wednesday 10/21/20

    Took one workout off, need to see how to progress with Bulgarian Split Squats

    Front Squats

    203.5 x 3,3,3,3,3,1 (beltess ATG with 2 sec pause)

    Good Mornings

    133 x 5
    173 x 5,5

    Standing Barbell Overhead Press

    138 x 3 x 3

    Bent Over Barbell Rows

    231 x 5,5,5

    Hang Cleans

    135.5 x 3
    155.5 x 2
    170.5 x 2,2,1 (like last week, the single was a power clean to rerack the bar)
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  13. #793
    Registered User KoolDJVader's Avatar
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    Friday 10/23/20

    Front Squats

    206 x 5,5,1 (ATG beltless with 2 sec pause)

    2nd set of 5:
    https://www.instagram.com/p/CGswCOip..._web_copy_link
    Beltless pause:
    https://www.instagram.com/p/CGswhKNp..._web_copy_link

    Standing Barbell Overhead Press

    138 x 5,4,4

    Set of 5:
    https://www.instagram.com/p/CGsyg4iJ..._web_copy_link

    Bent Over Barbell Rows

    231 x 6,6

    One Arm Thick Handle Dumbbell Rows

    83.5 for AMRAP , 3 sets per arm

    Parallel Bar Dip

    BW x 12,12

    Pullups

    BW x 6,6
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  14. #794
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    Sunday 10/25/20

    Dumbbell Bulgarian Split Squat

    Left leg:
    70's (140 lbs) × 6,7
    First set was terrible, second set only slightly better. Balance is bad again

    Right leg:
    70's + 25lb vest x 8
    Just one set

    Dumbbell Romanian Deadlift

    142's (284 lbs) × 5,5,5

    Dumbbell Shrugs

    142's (284 lbs) x 10

    Deficit Dumbbell Deadlifts

    172's (344 lbs) x 3 x 3
    Second set....added a shrug for the camera...
    https://www.instagram.com/p/CGx7BUlJ..._web_copy_link
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  15. #795
    Registered User KoolDJVader's Avatar
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    Wednesday 10/28/20

    Front Squats

    208.5 x 3,3,3,3,3,1 (beltless paused ATG single)

    Good Mornings

    181 x 5,5

    Standing Overhead Barbell Press

    140.5 x 3 x 3

    Bent Over Barbell Rows

    233.5 x 5,5,5

    Pullups

    BW x 6,6
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  16. #796
    Registered User KoolDJVader's Avatar
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    Friday 10/30/20

    Front Squats

    211 x 5,5,1 (beltless ATG paused single)
    Second set of 5: https://www.instagram.com/p/CG-zn19p..._web_copy_link
    Paused single: https://www.instagram.com/p/CG-0h0Bp..._web_copy_link

    Standing Barbell Overhead Press

    140.5 x 5,5,5
    First set: https://www.instagram.com/p/CG-2EqSJ..._web_copy_link

    Bent Over Barbell Rows

    233.5 x 6,6

    One Arm Thick Handle Dumbbell Rows

    85.5 for 3 sets AMRAP per arm
    First set: https://www.instagram.com/p/CG-6KD1J..._web_copy_link

    Late start and still needed to run errands so no dips or pullups but satisfied with pressing volume from overhead presses
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  17. #797
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    Sunday 11/1/20

    Dumbbell Bulgarian Split Squats

    Left leg:
    35's (70lbs) × 5
    45's (90lbs) × 5
    55's (110lbs) × 5
    65's (130lbs) × 5
    70's (140lbs) × 5
    Basically did a Starr 5x5 for my left leg

    Right leg:
    "Warmed up" with 3 reps for all the left leg work set and
    80's x 9
    Was seriously thinking of doing either front or back squats due to last week's crapfest with my left leg but decided to man up and re-work the set and rep scheme

    Dumbbell Romanian Deadlifts

    142's (284lbs) × 6,6

    Dumbbell Deficit Deadlifts

    174.5's (349 lbs) × 3 × 3 (on last set did 5 reps of shrugs before putting down the DBs)
    These are getting tough, I think my "linear progress" is done. Will still go up in weight but may do a modified Hepburn scheme....do singles, then doubles and finalky triples in progressive weeks. Or I may use a pair of 35lb plates and try to keep up the linear progress.
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  18. #798
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    Wednesday 11/4/20

    Front Squats

    213.5 x 3,3,3,3,3
    216 x 1 (Beltless ATG with 2 seconds pause)

    While warming up did some singles with back squats up to 213.5

    Good Mornings

    183.5 x 5,5

    Standing Barbell Ovehead Press

    143 x 3 x 3

    Bent Over Barbell Rows

    236 x 5,6,5

    Pullups

    BW x 6,6
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  19. #799
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    Friday 11/6/20

    Front Squats

    216 x 5,5
    218.5 x 1,1 (ATG beltless paused singles)

    Standing Overhead Barbell Press

    143 x 5,5,5

    Bent Over Barbell Rows

    236 x 7,7

    One Arm Thick Handle Dumbbell Rows (2 inch handles)

    88.5 lbs for 3 set AMRAP per arm

    Valslide Leg Curls

    BW x 16,16
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  20. #800
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    Sunday 11/8/20

    New POTUS, new routine

    Squats

    246 x 8
    226 x 3 (ATG, beltless pause)

    Dumbbell Deficit Deadlifts

    177's (354 lbs) × 3 × 3

    I'll bring back Bulgarian Split Squats soon, probably on this day after deads for a set or 2. But it was a bit inevitable they would fall by the wayside once I got a bar and rack. The 246 x 8 was not easy, in a bit of role reversal, back squats are a light day squat and front squats are heavier. Just for safety's sake. Dan John like higher reps on back squats and lower on fronts and its sort of influenced by him (more specifically, back squats for higher reps he like for hypertrophy). Using a 5 ft bar wasn't really an issue. I dont think I'll go too crazy on weight, keep reps higher but will push the ATG pause squats.
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  21. #801
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    Wednesday 11/11/20

    Front Squats

    221 x 3,3,3,3,3
    223.5 x 1 (Beltless, ATG with 2 sec pause)

    Good Mornings

    186 x 5,5

    Standing Barbell Overhead Press

    145.5 x 3,3,3,3
    Added an extra set

    Bent Over Barbell Rows

    241 x 5,5,5

    Pullups

    BW x 6,6
    Probably go back to weighted chins as these give me some elbow pain
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    Friday 11/13/20

    Front Squats

    223.5 x 5,5
    226 x 1 (Beltless, ATG 2 sec pause)

    Standing Barbell Overhead Press

    145.5 x 5,5,5

    Bent Over Barbell Rows

    241 x 7,7

    One Arm Thick Handle Dumbbell Rows (2in handle)

    89 lbs for AMRAP for 3 sets per arm

    Valslide Leg Curl

    BW x 17,17

    I think for the next 6-8 weeks, I'm going to this 3x a week

    Front Squats (HLM scheme)
    Standing Barbell Press (HLM scheme)
    Bent Over Barbell Rows and/or One Arm Thick Handle Rows (alternate per workout although some days may do both for less set each)
    Good Mornings or Valslide Leg Curls (alternate per workout)

    Haven't been logging it but been having a dedicated arm/forearm/grip day where I do Fat Gripz DB rows so need to take that into accountw
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    Sunday 11/15/20

    Squats

    250 x 8
    229 x 3 (Beltless, ATG with slight pause)

    Maybe its because Im not doing much more than 5 reps most of the time but reps 6-8 on 250 was rough. The 229 pause squats felt good.

    Dumbbell Deficit Deadlifts (Total weight, not DB weight)

    130 × 5
    230 × 3
    260 × 2
    330 × 2
    361 × 3 (181.5 lb dumbbells)

    My usual progression is 5 lbs total a week which would have left me at 359. Since this was going to be my last week of these for a bit, didn't want to be just shy of 360 total lbs). Next time I do these, will probably use 35 lb plates so less deficit, more weight.

    Not much volume but effort was there
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    Wednesday 11/18/20

    Front squats

    226 x 3,3,3,3,3
    231 x 1 (ATG beltless with 2 sec pause....close to it anyway) https://www.instagram.com/p/CHv2epxp..._web_copy_link

    Good Mornings

    186 x 6,6
    Need to add another set since Im dropping the deficit deadlifts

    Standing Barbell Overhead Press

    148 x 3,3,3,3
    First set
    https://www.instagram.com/p/CHv6IDuJ..._web_copy_link

    Bent Over Barbell Rows

    246 x 5,5,5 (did high rep shrugs after last set)
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    Friday 11/20/20

    Front Squats

    226 x 5,5
    233.5 x 1 (beltless, paused ATG)

    Standing Barbell Overhead Press

    148 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (2 inch handles)

    90.5 for AMRAP for 3 sets per arm

    Valslide Leg Curls

    BW x 18,18

    Did some pinch grip work with three 10 lbs plates
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  26. #806
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    Sunday 11/22/20

    Squats

    256 x 5,5,5
    231 x 3 (Beltless, paused ATG)

    Felt heavier than I expected

    Good Mornings

    186 x 6,6,6,6

    Seated One Arm Dumbbell Shrugs ("Gittleson Shrugs"))

    60x 15,15 per arm
    Last edited by KoolDJVader; 11-22-2020 at 03:37 PM.
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    Wednesday 11/25/20

    Front Squats

    231 x 3,3,3,3,3
    236 x 1 (Beltless, ATG paused)

    Good Mornings

    186 x 7,7

    Standing Overhead Barbell Press

    153 x 3 x 3
    Suppose to be 150.5 lbs but too lazy to strips 1.25 lb plates off dumbbell

    Bent Over Barbell Rows

    251 x 5,5,5
    Did some high rep shrugs with this after last set

    Did some Rolling Thunder and Ironmind Hub work.
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