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  1. #811
    Registered User KoolDJVader's Avatar
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    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.
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  2. #812
    Registered User KoolDJVader's Avatar
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    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
    Last edited by KoolDJVader; 12-06-2020 at 04:26 PM.
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  3. #813
    Registered User LWW's Avatar
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    Originally Posted by KoolDJVader View Post
    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
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  4. #814
    Registered User KoolDJVader's Avatar
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    Originally Posted by LWW View Post
    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!
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  5. #815
    Registered User KoolDJVader's Avatar
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    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
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  6. #816
    Registered User KoolDJVader's Avatar
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    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
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  7. #817
    Registered User KoolDJVader's Avatar
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    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.
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  8. #818
    Registered User KoolDJVader's Avatar
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    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
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  9. #819
    Registered User KoolDJVader's Avatar
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    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.
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  10. #820
    Registered User KoolDJVader's Avatar
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    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
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  11. #821
    Registered User KoolDJVader's Avatar
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    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
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  12. #822
    Registered User KoolDJVader's Avatar
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    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
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  13. #823
    Registered User KoolDJVader's Avatar
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    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
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  14. #824
    Registered User KoolDJVader's Avatar
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    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
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  15. #825
    Registered User KoolDJVader's Avatar
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    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
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  16. #826
    Registered User KoolDJVader's Avatar
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    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
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  17. #827
    Registered User KoolDJVader's Avatar
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    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
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  18. #828
    Registered User KoolDJVader's Avatar
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    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
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  19. #829
    Registered User KoolDJVader's Avatar
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    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...
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  20. #830
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    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
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  21. #831
    Registered User KoolDJVader's Avatar
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    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.
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  22. #832
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    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
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  23. #833
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    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
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  24. #834
    Registered User KoolDJVader's Avatar
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    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
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  25. #835
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    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
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  26. #836
    Registered User KoolDJVader's Avatar
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    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
    Last edited by KoolDJVader; 01-31-2021 at 04:30 PM.
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  27. #837
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    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
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  28. #838
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    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
    Last edited by KoolDJVader; 02-21-2021 at 07:54 PM.
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  29. #839
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    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
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  30. #840
    Registered User KoolDJVader's Avatar
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    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
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