3/2/1 Deadlift Log

[KoolDJVader]

Friday 2/12/21

Front Squats

213.5 x 5
Took it a bit easier today

Standing Overhead Barbell Press

138 x 5,5

Cannonball Grip Pull Ups

BW x 6,6
On second set, changed by grips from grabbing it over the top to grabbing from the side (as you would a towel grip pull up). Huge difference as I only got 2 reps. That may be the hardest grip of all varieties I did

Vertical Bar Pull Ups

BW x 3,3
Rogue sells these as Grandfather Clocks handles, I guess it resembles the swinging pendulum in those clocks. Tougher on the grip than towel pull ups

Towel Grips Pull Ups

BW x 6
These arent super thick but still feel them working my grip

Core Slider Leg Curls:

+5 lbs ankle weights per leg x 12,12
Really felt the added weight today

Ab Wheel Rollouts

BW x 15,15

Did some gripper work.

Overall not a bad all around workout

[KoolDJVader]

Sunday 2/14/21

Squats

275 x 4,4,3,3

Rolling Thunder Deadlifts

Left Arm:
93 x 10,9,9
Right Arm:
93 × 8,7,7

Little Big Horn

Left Arm:
81 × 5,5
Right Arm:
81 × 4,5
Probably should have recorded my stats on this from last week but weight felt right

3 Inch Pinch Grip Block

Left Arm:
37 × 8,8,8
Right Arm:
37 × 6,6,6

4 Inch Pinch Grip Block

Left Arm:
30 x 6,8
Right Arm:
30 × 5,7
Ditto what I wrote about Little Big Horn

Finished off with neck work (thought I was using 83 lbs, turned out to be 93 lbs....)

[KoolDJVader]

Wednesday 2/17/21

Front Squats

252 x 2,2,2

Good Mornings

195 x 6,5,5

Standing Barbell Overhead Press

138 x 6,5

One Arm Dumbbell Row

120 x 5,6 per arm

Rolling Thunder Deadlift

Left Arm:
93 × 10,10,9
103 x 5 (after pinch grip work)
Right Arm:
93 × 8,7,7

3 Inch Pinch Grip Block

Left Arm:
39 × 5,5,5
Right Arm:
39 × 5,5,5

Hub

Left Arm:
31.5 x 3,4
Right Arm:
31.5 × 4,4

Also did neck and leverage bar stuff

[KoolDJVader]

Friday 2/19/21

Front Squats

215.5 x 7

Standing Overhead Barbell Press

138 x 7,6

Cannonball Grip Pull Ups

BW x 6 (2 with V bar type grip),6 (3 with V bar like grip)

Grandfather Clock (vertical bar) Grip Pull Ups

BW x 4,4

Towel Grip Pull Ups

BW x 6

Core Slider Leg Curls

+ 5 lbs Ankle Weights per leg x 15,15

Ab Wheel Rollouts

BW x 20

Also did gripper work and even a set of BW push ups just for kicks

[KoolDJVader]

Sunday 2/21/21

Squats

275 x 4,4,4
277.5 x 1

Rolling Thunder Deadlifts

Left Arm:
95.5 × 6,6,6
Right Arm:
95.5 × 5,5,5

Little Big Horn

Left Arm:
81 × 6,6
Right Arm:
81 × 5,5

3 Inch Pinch Grip Block

Left Arm:
40 × 5,5,5
Right Arm:
40 × 4,3,3

4 Inch Pinch Grip Block

Left Arm:
30 x 7,8
Right Arm:
30 × 7,7

Also did neck and gripper work

[KoolDJVader]

Wednesday 2/24/21

Front Squats

253.5 x 1,1,1,1,1

Good Mornings

195 x 6,6,5

Standing Barbell Overhead Press

140.5 x 5,5

One Arm Dumbbell Row (no straps)

122.5 x 5,5 per arm

Rolling Thunder Deadlift

Left Arm:
95.5 × 5,7
Right Arm:
95.5 × 4,5

Wrist Wrench (2 inches)

Left Arm:
53 × 5,5,1
Right Arm:
53 × 5,5,1
New toy, really felt it on hands and wrist compared to Rolling Thunder. Weight was okay, single at the end was for technique sake

3 Inch Pinch Grip Block

Left Arm:
40 × 6,5,5
Right Arm:
40 × 4,3,3
35 x 8

Hub

Left Arm:
35 x 1,1
Right Arm:
None

Also neck work

[KoolDJVader]

Friday 2/26/21

A deload workout, no squats

One Arm Dumbell Rows with 2.5 inch Alpha Grips

67.5 x 5,6 per arm

Wrist Wrench (2 Inch Handles)

Left Arm:
53 × 5,5,5

Right Arm:
53 × 5,5,4
These are no joke, really feel it on hands and wrist.

Did dumbbell wrist curls, many grip experts (including arm wrestling champion Devon Larratt) say that these (or the barbell version) are superior to grippers in developing crushing strength. Finished with dumbbell reverse wrist curls to balance out flexor stuff a bit

[KoolDJVader]

Sunday 2/28/21

Squats

277.5 x 3,3,3

Rolling Thunder Deadlifts

Left Arm:
96 × 7,6
Right Arm:
96 × 5,5

Little Big Horn

Left Arm:
83.5 × 5,5
Right Arm:
83.5 × 5,5

Wrist Wrench (2 inch handle)

Left Arm:
56 × 6,6
Right Arm:
56 × 6,6
Did some reps with lighter weight to really concentrate on cocking my wrist (or goose necking). My goal here is mostly stronger wrists. Saw a video by Jedd Johnson and how you grab the handles is determined by your goal. So may lighten it for that purpose as I noticed that my wrists are slightly extended (which isnt wrong if goal in moving weight). The 3 lbs increase felt strong.

3 Inch Pinch Grip Block

Left Arm:
40.25 × 6,6,6
Right Arm:
40.25 × 5,4,4

4 Inch Pinch Grip Block

Left Arm:
30.25 x 7,10
Right Arm:
30.25 x 9,10
Surprised how strong this felt.

Also did neck and grip work

[KoolDJVader]

Wednesday 3/3/21

Front Squats

255 x 1,1,1
Been meandering around with schemes for front squats since I started. Decided on the good old Hepburn singles routine with this weight. Also moving good mornings to light front squat day for time and energy saving purposes

Standing Barbell Overhead Press

140.5 x 6,5

Bent Over Barbell Rows (no straps)

173 x 10
203 x 8
223 x 6

Barbell Overhand Grip Finger Curls

103 x 15, 12
Lot harder than I thought it would be

Rolling Thunder Deadlift

Left Arm:
96 × 3
83 x 10
86 x 8
Right Arm:
96 × 0
83 x 10
86 x 7
Think grip was shot from both rows and finger curls....probably stick to dumbbell finger curls at end of workout

Wrist Wrench (2 inches)

Left Arm:
35 x 6,6,3
Thumbs under for 3 rep set
Right Arm:
35 x 6,6
Really tried to keep my wrist at a gooseneck position to maximize wrist strengthening

3 Inch Pinch Grip Block

Left Arm:
40 × 7,6,6
Right Arm:
40 × 4,4
35 x 10

Core Slider Leg Curls

BW x 20,20