3/2/1 Deadlift Log

[KoolDJVader]

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.

[KoolDJVader]

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 work

[LWW]

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.

Excellent Front Squat, easy.

I'm trying not to be nervous for your floor

[KoolDJVader]

Excellent Front Squat, easy.

I'm trying not to be nervous for your floor

Thank you!

Yeah, missing and having to dump the bar is a huge concern!

[KoolDJVader]

Wednesday 12/9/20

Front Squats

236 x 3,3,3,3

Good Mornings

191 x 7,7

Standing Overhead Barbell Press

155.5 x 3 x 3

Bent Over Barbell Rows

251 x 7,7,7
Did some shrugs with this weight

Did some Rolling Thunder, pinch grip block and neck work

[KoolDJVader]

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

[KoolDJVader]

Sunday 12/13/20

Squats

266 x 5,5
First time using Pioneer PAL lever belt

Good Morning

191 x 8,8

Seated One Arm Dumbbell Shrugs ("Gittleson Shrugs")

75 × 15,15 per arm

Also did neck, pinch grip block, Ironman Hub and forearm work.

[KoolDJVader]

Friday 12/18/20

Deload workout (skipped Wednesday altogether)

Paused Front Squats

203 x 1,1,1

Standing Overhead Barbell Press

128 x 2,2,2

Pullups

BW x 3 x 3

Did some Rolling Thunder and Ironmind Hub work

[KoolDJVader]

Sunday 12/20/20

Squats

266 x 5,5,5

Good Mornings

193.5 x 5,5

Seated One Arm Dumbbell Shrugs (Gittleson Shrugs)

80's x 13,13

Did some neck work, pinch grip block and Ironmind Hub work.

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

Friday 1/1/21

Front Squats

216 x 3,3,3,3

Standint Overhead Barbell Press

128 x 6,6

Chinups

BW x 10,10

Did Rolling Thunder and pinch grip block work

[KoolDJVader]

Sunday 1/3/21

Squats

270 x 4,4
Felt good, too lazy to write out warmup sets but matches last week's Starr 6x4 progression

Good Mornings

196 x 3 x 3

Did some Rolling Thunder, pinch grip block and neck work. No shrugs but Rolling Thunder work should hit traps slightly

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

Sunday 1/10/21

Squats

270 x 4,4,4

Good Mornings

196 x 4,4,3

Did some Rolling Thunder, pinch grip block, neck and trap work....squats, grip and "yoke" work, my holy trinity

[KoolDJVader]

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...

[KoolDJVader]

Friday 1/15/21

Front Squats

221 x 3 x 3 (beltless, ATG and paused)

Standing Barbell Overhead Press

133 x 6,6

Chin Ups

BW x 9
+10 lbs x 8
+20 lbs x 6

Cannonball Grip Pull Ups

BW x 6,5

Also did Rolling Thunder and pinch grip block (just the 2 inch one I just got) work

[KoolDJVader]

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.

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

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

[KoolDJVader]

Friday 1/29/21

Front Squats

220 x 3 x 3 (beltless, ATG and paused)

Cannonball Pull Ups

BW x 5,5,5

Parallel Bar Dips

BW x 6,6,6
Switched handles to parallel instead of 45 degrees. Felt okay, will gradually add intensity

Core Slider Leg Curls

BW x 15,15
Formerly known as Valslide leg curls

[KoolDJVader]

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 work

[KoolDJVader]

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

[KoolDJVader]

Friday 2/5/21

Front Squats

222.5 x 3 x 3 (light day, beltless, ATG and paused)

Cannonball Grip Pull Ups

BW x 6,6

Towel Pull Ups

BW x 4,5

Parallel Bar Dips

BW x 8,10

Core Slider Leg Curls

BW x 20,20

Ab Wheel Rollouts

BW x 15

[KoolDJVader]

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

[KoolDJVader]

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