3/2/1 Deadlift Log

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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.

[KoolDJVader]

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

[KoolDJVader]

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)

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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)

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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.

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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.

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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)

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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.

[KoolDJVader]

Friday 11/27/20

Front Squats

231 x 4,4,4
241 x 1 (Beltless, ATG paused)

Standing Overhead Barbell Press

153 x 4,3,3

Bent Over Barbell Rows

251 x 6,5,5

Did some Rolling Thunder and Ironmind Hub work

[KoolDJVader]

Sunday 11/29/20

Squats

261 x 5,5,5
241 x 1 (Beltless ATG with pause)
Switched from Olympic lifting shoes to flat sole. Always felt a bit of a pitch forward with back squats with raised heel. Will probably still wear Olympic shoes for front squats. I may go to 266 on this but want to keep weight on the moderate side due to my set up so probably not much higher.

Good Mornings

191 x 5,5,5
Felt better with flat shoes. Plan was to do 2 sets of GM and 2 sets of leg curls but....

One Arm Seated Dumbbell Shrugs ("Gittleson Shrugs")

65 × 15,15 per arm

Finished my "yoke" work with some neck work. Also did some pinch grip exercises and forearm work.

[KoolDJVader]

Wednesday 12/2/20

Front Squats

231 x 5,5,5
Rough...

Good Morning

191 x 6,6

Standing Barbell Overhead Press

153 x 4,4,4

Bent Over Barbell Rows

251 x 6,6,6

Did some Rolling Thunder, pinch grip block and neck work to cap it off