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  1. #871
    Registered User KoolDJVader's Avatar
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    Friday 4/23/21

    Squats (Lighter Day.... beltless paused ATG)

    247.5 x 1,1,1,1,1
    Same as last couple of weeks, these are fun plus think has some value.

    Good Mornings

    205 x 5,5,5

    Standing Barbell Overhead Press

    98 x 5
    118 x 5
    128 x 5
    Thought about testing it but thought better of it

    One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)

    85 x 3,2,3 per arm
    Crazy what a difference 2.5 lbs makes in grip training

    Dumbbell Pinch Grip with 4 Inch Clam Shell

    30.5 x 2 Holds per arm

    Dumbbell Overhand Finger Curls

    85 x 8,8 per arm

    Ab Wheel Rollouts

    BW x 22,22

    Dumbbell Reverse Curls

    23.5 x 11,15 per arm
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  2. #872
    Registered User KoolDJVader's Avatar
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    Sunday 4/25/21

    Squats

    285 x 2,2,2,2
    250 x 1(Paused, ATG and Beltless)
    I'm getting my second COVID-19 vaccine shot next Saturday and anticipating not being able to workout next Sunday so pushed through today despite sore left hip. Sometimes better to be lucky than good (or smart)

    One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

    85 x 3,3,3 per arm
    Someday I'll get back to Rolling Thunder deadlifts (and consistent pull ups and bent over barbell rows....)

    One Arm Dumbbell Shrugs (Straps)

    130 × 15,15,15 per arm
    Used straps today since I haven't worked traps that hard for a while. Also can feel obliques working to stablize

    Dumbbell Pinch Grip Holds With 4 Inch Clam Shells

    31.5 x 2 Holds Per Arm

    Dumbbell Overhand Finger Curls

    87.5 x 6,6 per arm

    Dumbbell Reverse Curls with Fat Gripz (2.25 Inches)

    20 x 3 max sets per arm

    Also did neck work.
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  3. #873
    Registered User KoolDJVader's Avatar
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    Wednesday 4/28/21

    Front Squats

    260 x 1,1,1,1,1

    One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

    87.5 × 2,2,2,2 per arm
    Actually wrote in Rolling Thunder Deadlift but went with this again

    Dumbbell Overhand Finger Curls

    90 x 5,5 per arm
    Tough....

    Two Hand 3 Inch Pinch Grip Block Hold

    73 x 2x

    Core Slider Leg Curls

    +5 lbs Ankle Weights Per Leg x 20,20

    Did some reverse curls with 20lbs hanging off a belt and just the last half range of motion. Finished with neck work
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  4. #874
    Registered User KoolDJVader's Avatar
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    Friday 4/30/21

    Squats (Lighter Day.... beltless paused ATG)

    250 x 1,1,1,1,1
    Same as last few weeks, these are fun plus think has some value.

    Good Mornings

    207.5 x 3,3,3

    Standing Barbell Overhead Press

    103 x 5
    123 x 5
    133 x 5
    138 x 5

    One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)

    90 x 2,1,2 per arm
    90lbs was sort of the endgame here so I'll put this movement to rest. I'll probably still do it, maybe alternate with Rolling Thunder deads but no longer will do it 3x a week. Really felt it deep in my forearms today.

    One Arm Dumbbell Shrugs

    140 x 10,10,10 per arm
    Did one arm Farmer's Walk after last set (both arms)..the unbalanced load made it really hard. Usually do these Sunday but will take off that day.

    Ab Wheel Rollouts

    BW x 15,15,15

    Barbell Reverse Curls

    45.5 x 12,12,12

    Also did neck work
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  5. #875
    Registered User KoolDJVader's Avatar
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    Forgot to log it on Wednesday, didnt workout Sunday 5/2/21

    Wednesday 5/5/21

    Front Squats

    220 x 3
    240 x 2
    262.5 x 1

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    70 × 6,6,6
    Felt good

    Rolling Thunder Deadlifts

    83 x 10 per arm
    Rough...think the rows affected it

    Two Handed Pinch Grips Holds (3 Inch Block)

    73 × 3 holds

    Reverse Barbell Curls

    48 x 8,8,8
    Last edited by KoolDJVader; 05-08-2021 at 09:20 AM.
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  6. #876
    Registered User KoolDJVader's Avatar
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    Friday 5/7/21

    Squats (Lighter Day.... beltless paused ATG)

    252.5 x 1,1,1,1,1
    Last single
    https://www.instagram.com/p/COlo9knJ..._web_copy_link
    Same as last few weeks, these are fun plus think has some value. Wore sleeves instead of loose wrap today. My hip felt better although now sure how the sleeves vs loose wrap makes a difference (but not complaining)

    Good Mornings

    210 x 3,3,3

    Standing Barbell Overhead Press

    103 x 5
    123 x 3
    143 x 2
    153 x 1
    158 x 1
    163 x 1
    170.5 x 1 https://www.instagram.com/p/COltY8JJ..._web_copy_link
    (Previous best at home 166.5 on 4/2/21)

    One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)

    72.5 x 6,6,6 per arm
    No pull ups again

    Ab Wheel Rollouts

    BW x 23,23

    Barbell Reverse Curls

    50.5 x 8,9
    53 x 9,9
    Last edited by KoolDJVader; 05-08-2021 at 09:20 AM.
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  7. #877
    Registered User KoolDJVader's Avatar
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    KoolDJVader is offline
    Sunday 5/9/21

    Squats

    285 x 3,3,3,3 (last set https://www.instagram.com/p/COqvrCdJ..._web_copy_link
    255 x 1 (Paused, ATG and Beltless)
    https://www.instagram.com/p/COqw6spJ..._web_copy_link

    One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)

    75 x 6,6,6 per arm

    One Arm Dumbbell Shrugs (Straps)

    150 x 10,10,10 per arm

    Dumbbell Pinch Grip Holds With 4 Inch Clam Shells

    31.5 x 3 Holds Per Arm

    Barbell Reverse Curls

    58 x 7,7,7

    Also did neck work.
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  8. #878
    Registered User KoolDJVader's Avatar
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    Wednesday 5/12/21

    Front Squats

    220 x 3
    240 x 2
    262.5 x 1,1 (last single with slight pause https://www.instagram.com/p/COycwZkp..._web_copy_link )

    Overhead Barbell Press

    103 x 5
    123 x 5
    143 x 3
    153 x 2
    163 x 1
    173 x 1 https://www.instagram.com/p/COygMGYp..._web_copy_link

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    77.5 x 6,6,6 per arm

    Dumbbell Pinch Grips Holds (4 Inch Block)

    31.5 × 3 holds per arm

    One Leg Core Slider Leg Curls

    BW x 8,10 per leg

    Reverse Barbell Curls

    53.5 x 7,7,7
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  9. #879
    Registered User KoolDJVader's Avatar
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    Friday 5/14/21

    Squats (Lighter Day.... beltless paused ATG)

    257.5 x 1,1,1,1,1

    Good Mornings

    210 x 4,4,4 (last set https://www.instagram.com/p/CO3yaQzJ..._web_copy_link )

    One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)

    80 x 5,5,5 per arm
    No pull ups again

    Ab Wheel Rollouts

    BW x 25,25

    Barbell Reverse Curls

    60.5 x 6,6,6
    Last edited by KoolDJVader; 05-14-2021 at 06:24 PM.
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  10. #880
    Registered User KoolDJVader's Avatar
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    Sunday 5/16/21

    Squats

    287.5 x 2,2,2 (Last set https://www.instagram.com/p/CO80R-zJ..._web_copy_link )
    260 x 1,1,1,1 (Beltless, ATG, Paused. Last single https://www.instagram.com/p/CO82Q05p..._web_copy_link )

    Rolling Thunder Deadlifts

    88 x 10,10 per arm

    Two Hand Pinch Grip Block Hold (3 Inches)

    75.5 × 2 Holds

    Reverse Barbell Curls

    63 x 6,6,6

    Also did neck work
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  11. #881
    Registered User KoolDJVader's Avatar
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    Wednesday 5/19/21

    Front Squats

    220 x 3
    240 x 2
    265 x 1,1,1
    (Paused on second single with belt https://www.instagram.com/p/CPEewn1p..._web_copy_link
    beltless on last single https://www.instagram.com/p/CPEf2RSJ..._web_copy_link )


    Overhead Barbell Press

    103 x 5
    123 x 5
    134 x 5
    153 x 3
    164 x 1
    175.5 x 1,1,1 (Last single https://www.instagram.com/p/CPEjtehJ..._web_copy_link )

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    80 x 5,5 per arm

    One Arm Dumbbell Rows

    100 x 12 per arm
    Wanted to get in a little bit more back work

    Reverse Barbell Curls

    68 x 5,5,5
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  12. #882
    Registered User KoolDJVader's Avatar
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    Friday 5/21/21

    Squats (Lighter Day.... beltless paused ATG)

    262.5 x 1,11 (First single https://www.instagram.com/p/CPJt6nLp..._web_copy_link )
    265 x 1 ( https://www.instagram.com/p/CPJwGAFJ..._web_copy_link )
    Back to Olympic lifting shoes. Noticed heel rising with flats when doing ATG squats

    Good Mornings

    215 x 3,3,3

    Ab Wheel Rollouts

    BW x 10,10,10

    Cut it short today but hit the important stuff
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  13. #883
    Registered User KoolDJVader's Avatar
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    Sunday 5/23/21

    Squats

    290 x 1,1 (last single https://www.instagram.com/p/CPO6WVwp..._web_copy_link )
    275 x 3,3
    265 x 1 (Beltless, ATG, Paused https://www.instagram.com/p/CPO85jYp..._web_copy_link )
    New barbell, got the Rogue C70. Very nice, was very tempted to just get a 7ft Olympic bar but just too big for my space

    Rolling Thunder Deadlifts

    93 x 6,6 per arm

    Two Hand Pinch Grip Block Hold (3 inches)

    83 × 2 Holds

    Also did neck work

    Was hot as hell, felt a bit lazy
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  14. #884
    Registered User KoolDJVader's Avatar
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    Wednesday 5/26/21

    Front Squats

    225 x 3
    245 x 2
    268 x 1,1 (last set beltless)
    https://www.instagram.com/p/CPWnoTvJ..._web_copy_link (first single with slight pause)
    https://www.instagram.com/p/CPWonJbJ..._web_copy_link (beltless single)

    Overhead Barbell Press

    105 x 5
    125 x 5
    135 x 5
    155 x 3
    165 x 1
    177.5 x 1
    180 x 1,1
    https://www.instagram.com/p/CPWtRkNJ..._web_copy_link (last 180 lbs single...all my videos came out blurry today)

    One Arm Dumbbell Rows

    120 x 10,10 per arm
    Used Versa Grips because want to rest forearms for at least a week

    Core Slider Leg Curls

    BW x 20,20
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  15. #885
    Registered User KoolDJVader's Avatar
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    Friday 5/28/21

    Squats (Lighter Day.... beltless paused ATG)

    268 x 1,1,1,1,1
    2nd single https://www.instagram.com/p/CPbrWZ9p..._web_copy_link

    Good Mornings

    220 x 3,3,3

    Ab Wheel Rollouts

    BW x 12,12,12

    Like last week cut it short today but hit the important stuff
    Last edited by KoolDJVader; 05-28-2021 at 04:39 PM.
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  16. #886
    Registered User KoolDJVader's Avatar
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    Sunday 5/30/21

    Squats

    293 x 1 https://www.instagram.com/p/CPg1o9Fp..._web_copy_link
    275.5 x 3,3,3
    272 x 1 (Beltless, ATG and Paused) https://www.instagram.com/p/CPg5NU-p..._web_copy_link

    Also did neck work.

    No grip work yet, forearm pain getting a lot better but not there yet.
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  17. #887
    Registered User KoolDJVader's Avatar
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    Wednesday 6/2/21

    Front Squats

    227 x 3
    247 x 2
    272 x 1,1 (last single beltless)
    First single, slight pause https://www.instagram.com/p/CPopk8xJ..._web_copy_link
    Second single, beltless https://www.instagram.com/p/CPoqtkkJ..._web_copy_link

    Core Slider Leg Curls

    BW x 21,21

    No upper body, started way late
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  18. #888
    Registered User KoolDJVader's Avatar
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    Friday 6/4/21

    Squats (Lighter Day.... beltless paused ATG)

    277 x 1,1,1
    Second single https://www.instagram.com/p/CPtvm6_J..._web_copy_link

    Good Mornings

    225.5 x 3,3,3
    Meant to 223 lbs but I'll take it

    Standing Barbell Overhead Press

    105 x 3
    125 x 3
    145 x 1
    155 x 1
    170 x 1
    182.5 x 1,1
    First 182.5 lbs https://www.instagram.com/p/CPt3rnip..._web_copy_link
    Second 182.5 lbs https://www.instagram.com/p/CPt1MlvJ..._web_copy_link

    One Arm Dumbbell Rows

    125 x 10,10 per arm

    Ab Wheel Rollouts

    BW x 20
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  19. #889
    Registered User KoolDJVader's Avatar
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    Sunday 6/6/21

    Squats

    295.5 x 1,1 (second single https://www.instagram.com/p/CPy4HXYp..._web_copy_link )
    280.5 x 3,3
    280.5 x 1 (ATG, beltless and paused https://www.instagram.com/p/CPy67R-p..._web_copy_link )

    Did some band shrugs and neck work
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  20. #890
    Registered User KoolDJVader's Avatar
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    Wednesday 6/9/21

    Front Squats

    232 x 3 (beltless)
    252 x 2 (belted)
    277 x 1 (belted)
    277 x 1 (beltless https://www.instagram.com/p/CP6nqDxp..._web_copy_link

    Core Slider Leg Curls

    BW x 22,22

    No upper body, laziness today
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  21. #891
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    Friday 6/11/2021

    Wasn't in mood to set up squat stand so little change of pace workout

    Power Clean and (Push) Press

    55 x 5
    90 x 5
    110 x 5
    130 x 3
    160 x 3 (1st rep press, last 2 reps push press)
    180 × 3 (all push press)
    190 × 3 (all push press)
    201 × 3 (all push press https://www.instagram.com/p/CP_spl7J-C3/ )

    Bent Over Barbell Rows

    201 x 8
    240 x 8,8

    Ab Wheel Rollouts

    BW x 25
    Last edited by KoolDJVader; 06-13-2021 at 12:47 AM.
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  22. #892
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    Sunday 6/13/21

    Squats

    300.5 x 1,1 (last single https://www.instagram.com/p/CQE9RQDB..._web_copy_link )
    280.5 x 3,3
    282 x 1,1 (last single https://www.instagram.com/p/CQE_xv3p..._web_copy_link

    Good Morning

    177.5 x 5,5,5

    Did some band shrugs and neck work
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  23. #893
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    Wednesday 6/16/21

    Front Squats

    235.5 x 3 (beltless)
    255.5 x 2 (belted)
    282 × 1 (belted https://www.instagram.com/p/CQMqXs2J..._web_copy_link )
    282 x 1 (beltless and sleeveless https://www.instagram.com/p/CQMrdoTp..._web_copy_link )

    Core Slider Leg Curls

    BW x 25,25
    ----------------------------
    Friday 6/18/2021

    Power Clean and (Push) Press

    35 x 5
    105 x 5
    125 x 5
    135 x 3
    145 x 3
    155 x 1
    165 × 2 (1st rep press, 2nd rep push press)
    175 x 1 (push press)
    185 × 1 (push press)
    195 × 1 (push press)
    205 × 1 (push press https://www.instagram.com/p/CQR0iLdJ..._web_copy_link )

    Bent Over Barbell Rows

    205 x 8
    245 × 6,6

    Rolling Thunder Deadlifts

    83 x 10,10 per arm

    Ab Wheel Rollouts

    BW x 10,10,10

    Felt like puking all day but got it done8
    Last edited by KoolDJVader; 06-18-2021 at 04:36 PM.
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    Wednesday 6/23/21

    Front Squats

    260.5 x 2,2,2

    Took Sunday off, just did a few doubles on front squats and called it a workout.
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    Friday 6/25/21

    Power Clean and (Push) Press:

    Press up to 155 lbs, the push press with 165,175 and 185 lbs for one. Felt drained


    Bent Over Barbell Rows

    250 x 5,5

    Going through the motions...

    Sunday 6/27/21

    Squats

    275 x 3,3,3
    250 x 1 (beltless, ATG and paused)

    Rolling Thunder Deadlift

    85.5 x 10,10 per arm

    3 Inch Two Hand Pinch Block Hold

    73 x 2 Holds
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    Wednesday 6/30/21

    Front Squats

    263 x 2,2,2

    Chin Ups

    BW x 6,6

    Floor Leg Curls with Core Slider

    BW x 20,20

    Felt good to do some chins again. No forearm pain
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  27. #897
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    Friday, 7/2/21

    Power clean and press

    115 x 5
    125 x 5
    135 x 5
    140 x 5
    145 x 5

    Bent over barbell rows

    255 x 5,5,5

    Rolling Thunder Deadlifts

    88.5 x 8,8 per arm
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  28. #898
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    Sunday, 7/4/21

    Squats

    280.5 x 3,3,3
    265.5 x 1 (Beltless, ATG and Paused)

    Good Mornings

    170.5 x 5,5

    Rolling Thunder Deadlift

    93 x 5,5,5

    Neck work
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  29. #899
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    Wednesday 7/7/21

    Front Squats

    265.5 x 1,1,1,1,1

    (May have done 6 singles)

    Chinups

    +10 lbs x 6,6,6

    Core Slider Leg Curls

    BW x 25,25
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  30. #900
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    Friday, 7/9/21

    Power Clean and Press

    155 x 3,3,3

    Bent Over Barbell Rows

    260 x 3,3,3

    Rolling Thunder Deadlift

    93 x 6,5,5 per arm

    Ab Wheel Rollouts

    BW x 10,10,10
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