3/2/1 Deadlift Log

[KoolDJVader]

Sunday 5/21/17

Squats (Heavy day)

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

New cycle, still in reset mode but with this cycle should get back to where I left off before reset if all goes as planned

Good morning

135 x 5
185 x 5,5

Also did standing dumbbell presses

[KoolDJVader]

Tuesday 5/23/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 5
275 x 3

Paused squats (2-3 seconds pause, ATG)

135 x 3
185 x 1
205 x 1
225 x 1
245 x 1,1,1

Instead of doing a second 5 rep sets, going to see how doing paused singles will do for me.

Also did BW pullups .

[KoolDJVader]

Thursday 5/25/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
285 x 3 x 3
315 x 1

Wore flat shoes today since I was going to do deads after. Had to wait for rack again tonight, kinda destroying the purpose of going late

Conventional deadlifts

135 x 3
185 x 3
225 x 3
275 x 1
315 x 3
335 x 3
365 x 3
385 x 1

Been around 8 weeks since I last did these and probably not going to add them back just yet. More testing them out to see if I lost anything during my hiatus. Felt a bit heavier than expected but think its more a technique than strength although can't rule out the fact not doing any pulling from floor whether it be deads or cleans caused some strength loss in that position. Still 385 went up easy, thought about going for 405 but decided against it

Finished with standing barbell press....had to relinquish rack so cleaned the weight which I actually sort of enjoy

[KoolDJVader]

Sunday 5/28/17

Squats (Heavy day)

Bar x 10
95 x 5
135 x 5
185 x 3,3 (usually do another warm up set with 135 or go to 155 here but brain freeze)
205 x 1
225 x 2
245 x 1
285 x 1
315 x 3 x 3
285 x 5

Wore heels and used 13mm belt. Left side was hurting, lower back and hip. Realized that it's been a while since I felt this pain and now thinking deadlifts are culprit

Good morning

135 x 5
165 x 3
190 x 3,3

Finished with bent over barbell rows.....tried some light sumo deadlifts to see how much rolling the hex plates will cause....wasn't too bad, may go back to these soon

[KoolDJVader]

Tuesday 5/30/17

Squats (Light day)

Bar x 10
95x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
265 x 5
285 x 3

Paused squats (2-3 sec pause ATG and no belt)

135 x 3
185 x 1
205 x 1
225 x 1
245 x 1,1,1,1

Gonna treat these like Hepburn singles....go up to around 5 singles and then move up. May go to 8 singles as weight gets heavier.

That is all.....may do some upper body stuff in the morning

[KoolDJVader]

Wednesday 5/31/17

Went in and did some upper body stuff that I've been neglecting

Standing barbell press

95 x 5,5
145 x 3 x 3

Usually warm up with empty bar but 25s were already on. 145 felt heavier than usual....wonder if its because I don't usually start off with them. Usually do them after a heavier exercise like squats and maybe my CNS wasn't as primed. I mean while I have neglected them a couple of weeks, last week I did 135 and it felt light

BW pullups 2 sets of 8

Close grip bench press

Bar x 5
95 x 5
135 x 5
155 x 5

Thought about adding them back to hit triceps harder....even with relatively light weight, close grip and lowering them down to lower pec, my shoulder wasnt happy. May give it another go next week, tensing my lats and squeezing shoulder blades more but if shoulder still isnt happy, drop these forever

[KoolDJVader]

Thursday 6/1/17

Squats (Medium day)

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

Wore flat shoes, felt good, may use them for my heavy day. Overall felt good, used my Cardillo belt, may have been loose or maybe it was the inside material slipping but support was a bit lacking

Romanian deadlifts

135 x 5
185 x 3
225 x 3
255 x 3
295 x 5, 5

Happy with ROM, will keep these for a little while longer and perhaps do sumo deads again

Also did standing dumbbell press....55x8,8

Did ab rollouts with ab wheel....fukking custodian got like to within a foot or less to my face with his sweeper. Had to tell him to watch out but he didn't speak English so ended up having to tell whoever was in charge. I understand that he's doing his job and its a sucky job but annoys the hell out of me when these workers don't respect space

[KoolDJVader]

Sunday 6/4/17

Squats

Bar x 5,5,5
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
295 x 1
325 x 3 x 3
300 x 5

Wore flat shoes and used 13mm belt. Everything either hurt or felt tight...well except my left hip didnt hurt so maybe my deadlift theory was right. Ankle was hurting, probably due to flat soles causing more ankle flexion. 325 felt heavy, in fact after first rep of first set wondered if I can do 2 more reps plus 2 more sets. But by end got good depth...need to work on explosiveness out of hole....probably point of emphasis on light and medium day (paused squats should address this) May just do 330 x 3 x 3 next heavy session instead of 335. Did 300 for backoff because wasn't sure if it should be 295 or 305 so split the difference

Good mornings

135 x 5
155 x 3
175 x 3
195 x 3,3

Finished with BW pullups

[KoolDJVader]

Tuesday 6/6/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 5,5
295 x 3

Wore the heel shoes with Cardillo belt...really starting to love that belt. A lot to complain about but not the squats....they felt good but then again it is a light day. I think tonight I definitively felt that heel shoes > flat shoes although I think I will still do medium session with flat because it may work my glutes and hams a bit more. Ditched paused squats since knees were squawking the last few days

Finished off with bent over barbell rows and DB standing press

[KoolDJVader]

Thursday 6/8/17

Squats (Medium day)

Bar x 8
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
305 x 3 x 3
335 x 1

Able to get in early, both squat rack empty so no goofball doing TRX metcon crapola on them. Not bad, felt like a medium day should I guess but not sure I can get 335 x 3 x 3 on upcoming heavy day. Used Adidas Powerlifts and Cardillo belt....no more debate for me....heel shoes > flat shoes

Romanian deadlift

135 x 5
185 x 3
225 x 3
255 x 1
295 x 6,5

Saw some stars on 295 x 6 set.

Finished with barbell shrugs and standing barbell presses (135 x 6,5)

[KoolDJVader]

Sunday 6/11/17

Squats (Heavy day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 1
285 x 1
305 x 1
335 x 2,2,2,
305 x 5

Wore Powerlifts and used 13mm belt. Probably going to end my cycle a week early and do 340 x 2 for 3 sets. I think I need to ditch 3 x 3 and do 3 sets of 5 reps on heavy day. Hopefully be easier on back. Will probably do a relatively heavy single as a warm up to prime CNS.

I still fart around way to much after I unrack bar before my first rep. Not confident I took in as much air as possible so I'm taking multiple attempts to do so. Subsequent reps I usually get a nice Valsalva going which is probably why my first usually feels the weakest

Question is do I bring back deadlifts?

Did BW back raises on 45 degree machine. I sort of knew during squats that good mornings weren't happening. One rep with 135 comfirmed it. Also did BW pullups

[KoolDJVader]

Thursday 6/15/17

Squats (Combo of Light and Medium day due to missing Tuesday)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 2
275 x 1
315 x 3
335 x 1
295 x 5,4

Wanted to get 5 reps with 295 on both sets but ran out of steam a bit and decided to save it for my upcoming heavy day. Wore 13mm belt and Powerlifts

Romanian deadlift

135 x 5
185 x 3
225 x 3
265 x 3
295 x 6,6

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

[KoolDJVader]

Sunday 6/18/17

Squats

Bar x 8
95 x 5
140 x 5
160 x 5
190 x 3
210 x 1
230 x 2
260 x 1
290 x 1
320 x 1
340 x 2,2
315 x 4,3

Not happy. 340 was a grind and missed rep goal with 315. Need to change rep scheme, HLM is still okay but I think 3 x 3 has run its course. There's a few rep schemes for HLM I am contemplating but it will be based on 3 sets of 5 on my heavy day. Need to look at past squats from around last fall to see how much Ive been stangnant. There are variables like recovery to consider as well since I've kicked up my cardio a bit since conditioning has gotten lousy. Also need to bring back real deadlifts and some form of cleans since I think those help my neuromuscular coordination (total bro science but always feel more powerful overall doing them)

[KoolDJVader]

Thursday 6/22/17

Squats (Medium/ Break in day)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 1
245 x 5,5,5

New phase, still HLM but instead of 3 x 3 will go 3 sets of 5. So weight will decrease and chasing set and rep PR than one rep PR

Went with Cardillo belt and surprise AdiPowers. Insanity is to keep doing the same thing and expect different results but in the past, have used VS Athletics which have an even bigger effective heel height without issues. But will be proactive...ice knee post workout, do a lot of quad massage with The Stick and also floss. Will also up hamstring work. The AdiPowers definitely make the squat feel better so fingers crossed

Also did standing dumbbell presses and lat pulldown. Plus some shoulder rehab stuff by hanging on pullup bar. Took Tuesday off and still in deload mode so everything was light.

First heavy day in this new phase and cycle is 285 for 3 sets of 5. Then will go up 5 lbs every week. Light day will be approximately 80% of heavy day and medium will be 90%. All for 3 sets of 5. Maybe I'll see some legs hypertrophy!

[shimmychongo]

strong lifts

[KoolDJVader]

strong lifts

Thanks man, appreciate it.

By the way, awesome screen name

[KoolDJVader]

Sunday 6/25/17 (Post birthday workout ....just one more year until the big 5-0 l0)

Squats (Heavy day...new cycle week 1)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 1
285 x 5,5,5

Official start of new cycle and new rep scheme. Work sets were relatively easy...not very easy but not hard. Best thing was that I was not breathing hard...been doing some good hard cardio the last few weeks and hopefully it'll pay off when squatting. I'm still not in good condition but getting better and hopefully will be in good condition soon enough

Wore my AdiPowers and used my Cardillo belt. Going to stick with thinner belt, the 13mm is good for up to 3 reps but takes a lot of out of me when I brace. As anxious as I was to use the Best Belt Athlete again, sort of fell my the wayside as the Cardillo has been my go to thinner belt. Mostly because it looks cooler but ironically given my hesitation in getting a Cardillo was that they only offered a double prong, it's the other thing I prefer over the Best Belt. People say a double prong isn't anymore secure than a single but it does feel a bit different. Although one thing I prefer about the Best Belt is that its one thick layer of leather between 2 suede layers as opposed to 2 thinner layers of leather with the Cardillo that is sandwiched between 2 even thinner layers of garment leather. At some point I'll use the Best Belt since it's an awesome belt but I think I'll stick with one belt for now rather than switch back and forth.

Next heavy day will bump it up to 290 instead of 295. Going to stay conservative as I want to hit reps as long as possible

Good mornings

135 x 5
155 x 5
185 x 5

Haven't done these in a few weeks so ease back into them....really felt them in my left hammies. Will eventually work up to 3 sets of heaviest weight but stay conservative since I am bringing back real deadlifts this cycle

Finished with 2 sets of BW pullups and did some hanging from pullup bar....mostly for shoulder therapy but also helps decompress my spine after squats so kill 2 birds with one stone

[KoolDJVader]

Tuesday 6/27/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
235 x 5,5,5

Lunch time workout since I won't be able to make it in this evening. Wore Powerlifts and used Cardillo belt. Fast and easy

Finished off with bent over barbell rows and standing barbell press (which I need to get serious about again). Also stretched out shoulders on pullup bar

[KoolDJVader]

Thursday 6/29/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 5,5,5

Sumo deadlifts

135 x 3
185 x 3
225 x 3
275 x 1
305 x 1
335 x 3 x 3

Not that its a lot of weight but felt very light especially considering how long I haven't done them.

My gym sucks. Some ass who was doing wrist curls on the power rack comes up to me and starts pontificating to me about doing deads on the floor. Long story...

Finished with standing dumbbell presses

[KoolDJVader]

Sunday 7/2/17

Squats (Heavy day week 2)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
255 x 1
290 x 5,5,5

Wore AdiPowers with Cardilllo belt. Satisfied with these today....good depth (except first rep of first set....always have that problem) and my conditioning seems much improved. Will go for 295 x 5 for 3 sets next heavy day.

Good mornings

135 x 5
165 x 2
185 x 5,5

Will bump these up to 3 work sets

Also did weighted pullups and for the first time in a while, hang cleans. Not sure if I'll keep them but I like doing explosive stuff and hang cleans are easier on knees than regular power cleans

Joined new gym on Friday but won't work out there until Thursday. More hardcore, more squat racks and thank goodness a GHR machine (plus more and better bumper plates plus hallelujah round iron plates). Now I belong to 3 gyms until December....still go to this one Sunday mornings since it's mellow but any more Tuesday or Thursday nights and I may pop this one guy in the face.

[KoolDJVader]

Tuesday July 4, 2017

Had to write the date today long version...Happy Indepedence Day to anyone who may be reading. A rare holiday workout for me!

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 5,5,5

Wore Powerlifts and Cardillo belt. Went to a closer gym....flimsier bar but didn't throw me off. Probably may have if it was a heavy day. Need to still get better at maintaining tightness all the way through

Also did bent over barbell rows and standing barbell press (which I have gotten so much weaker at)

Messed around with the Prowler...well a sled. Loaded up with 135 lbs and don't know how long the area is but went to one end and back. Just did it a couple of times (plus once with no weight loaded) and have to admit, it kicked my ass. Only reason I was able to use it was because due to holiday no trainers there yet but would love to do more.

[KoolDJVader]

Thursday 7/6/17

Squats (Medium day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 2
245 x 1
265 x 5,5,5

Used AdiPowers and Cardillo belt. Still need to brace throughout whole rep....lose it a bit toward the end

Sumo deadlifts

135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3 x 3

Glute ham raise

BW x 12,12

New gym....so far so good....4 squat racks so no stressing about getting one and fairly empty at this time. Two sets of bumpers and Ivanko round metal plates. Great to hear the clanging of metal while squatting. Should have joined this gym in December when previous one closed. Not too crazy about the bars though....couldn't find thicker diameters ones

[KoolDJVader]

Sunday 7/9/17

Squats (Heavy day week 3)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
295 x 5,5,5

Wore AdiPowers and used Cardillo belt. Thought about using 13mm belt today and debated it until I left for the gym. First World problems. Fairly satisfied, a couple reps were high but not gonna beat myself up over a high squat here and there. 300 for 3 sets of 5 is next up for next heavy day.

Good morning

135 x 5
185 x 5,5,5

Probably going to go for reps rather than weight here....maybe get up to 3 sets of 8 before I bump up the weight

Neutral grip pullups with 25lbs attached for 2 sets of 5

Hang cleans

135 x 3
155 x 2
175 x 1,1

Think I'm one of the rare guys who does way more pulling than pushing

[KoolDJVader]

Tuesday 7/11/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 5,5,5

Wore Powerlifts and used Cardillo belt. Still need to get better at bracing throughout whole rep

Also did bent over barbell rows and standing dumbbell press.

[KoolDJVader]

Thursday 7/13/17

Squats ( Medium day)

45 × 10
95 × 5
135 × 5
155 × 3
185 x 3
205 x 1
225 x 1
245 x 1
275 x 5,5,5

Cardillo belt but wore flat shoes. No reason other than was going to deadlift and didnt want to bother changing shoes. Humid as hell.....sweated tons plus plates werent sliding onto bar easily

Sumo deadlifts

135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 x 3

Glute ham raise

BW x 13,13

Point to ponder......why people who want to do MMA type workouts just don't join MMA gyms? Do they want to look like badasses but too scared to get hit?

[KoolDJVader]

Sunday 7/16/17

Squats (Heavy day week 4)

Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
245 x 1
275 x 1
300 x 5,5,5

Wore AdiPowers and went with the 13mm belt today. Not so much because I wanted a thicker belt but wanted it tighter. I'm in between holes with both the Cardillo and Best Belt and the Pioneer belt's holes are aligned at about an half inch difference with the other 2 belts. So its a bit more snug. Work sets felt good today....kinda wasn't expecting a good workout because my neck has been jacked up since Thursday night. Not sure what I did to it. Plus I didnt sleep much. Whether the squats felt better due to tighter belt and the 5 Hour Energy I swigged an hour before who know but I will take it. Felt so unconfident that I contemplated going to 305 instead and do triples but glad I stuck with 5 reps across. One thing I did Thursday (and maybe its why my neck is jacked) is that I exploded up a lot better so that the plates really rattled. Was able to do that today. I also didnt waste time and energy setting up. If I can get consistent with those, maybe my squats will stop plateauing. A couple reps on first set was questionable with the depth but the others reps were spot on.

45 degeee back extension

BW x 15,15, 15

With my neck messed up, decided to forego good mornings and upper body stuff.

[KoolDJVader]

Tuesday 7/18/17

Squats (Light day)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 5,5,5

Wore Powerlifts and changed up a bit and used Best Belt Athlete...damn it's an awesome belt. Stayed with same weight as last week's light day....since I've only been going up 5 lbs on heavy day but 10 lbs on medium and light days, needed to slow it down.....255 is exactly 85% of 300 so it worked out perfectly this weeks

Did 3 sets of BW pullups.....neck is still bothering me so ditched OHP

[KoolDJVader]

Thursday 7/20/17

Squats (Medium day)

Bar x 8
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
275 x 5
295 x 3
305 x 2

Wore Powerlifts and used Best Belt Athlete. Changed it up a bit for a variety of reasons but basically did a couple of reps with what will be my working weight on upcoming heavy day

Conventional deadlift

135 x 3
185 x 3
225 x 2
275 x 1
315 x 1
365 x 5

Another change up....due to combo of rain, humidity and also sweat on floor due to heat and humidity, didn't feel stable doing sumo. Did 1 set of 5 because I was a bit lazy and also because all last fall I kept stopping at 4 reps. Felt good although I'm definitely more of a squat it up deadlifter

Decided to forego GHR....mind wasn't too into workout tonight

[KoolDJVader]

Sunday 7/23/17

Squats (Heavy day week 5)

Bar x 10
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 2
255 x 1
285 x 1
305 x 5,5,5

Wore AdiPowers and used 13mm belt. Pretty satisfied, went in with some doubts due to outside factors but warmups felt good (except for right elbow) and given I crapped out at 4 reps with 305 a few weeks back, it was a slight improvement. Still, given I was doing 5 reps with 315 last fall, can't get too saitisfied but at least its going upward.

45 degree back extension

BW x 18,17,16

Neck still hurting a bit, nowhere near as bad but since I did conventional deads last Thursday, probably not a bad idea for my back to do these instead of good mornings

[KoolDJVader]

Tuesday 7/25/17

Power cleans

135 x 2 (changed bars....didnt spin at all)
135 x 2
155 x 2
175 x 2
185 x 2
195 x 1

For as long as I have not done these (although Ive done hang cleans), 195 flew up

Squats (Light day)

135 x 5
155 x 5
185 x 3
205 x 1
225 x 2
265 x 5,5,5

Wore Powerlifts and used Athlete belt. Actually was able to get it one hole tighter than usual (well I always could if I really crank it but its way too tight normally). Was sort of borderline tight.....left it one hole loose next two sets (my usual hole) which seemed borderline too loose. Since I dont really even need a belt for light day, it was okay but probably too loose if going heavier.

Standing barbell press

Bar x 10
95 x 5
135 x 5,5

Need to start doing these on regular basis

BW pullups 2 sets of 8

Finally did a full workout