3/2/1 Deadlift Log

[KoolDJVader]

Sunday 4/26/20

COVID-19 Workout #20

Lifeline Resistance Band Squats

Black (100 lb) and 2 Green (80lbs each) cables x 6,6

Dumbbell Front Squats

65's x 5,6

Dumbbell Romanian deadlifts

95's x 8,8,8
Undersun X-Heavy Bands x 12 (peak contraction)

Dumbbell Shrugs

95's x 12,12

Did triceps, biceps and grip work (did neck work last night)

Notes: Bit of a change....instead of loop band went with the Lifeline Triple Handle resistance cables. Actually felt better because I got more resistance at the bottom due to shorter band length. The black 100lb cables were already attached (pain in the ass to get those in)...went to put in a blue 90lbs one but it was shredded (WTF?!?!...barely used it). So did 2 greens which are 80lbs each (well when totally stretched). I think I have another blue cable somewhere so will fish it out for next time.

DB front squats are another change....feels most like a "real" squat but a bit light for the legs. More of a challenge for core stability. Actually since after cleaning the DBs the DB handles sits on my shoulder, probably closer to a Safety Bar squat than a front. Went rock bottom, wearing Adidas Sambos amd on a couple of reps my heel definitely lifted up. I dont think it will be much of an issue going forward (and heavier).

[KoolDJVader]

Tuesday 4/28/20

COVID Workout #21

Bulgarian Split Squat

Right leg:
55 x 3,5,5

Left leg:
55 x 3,4,4
BW x 12

Dumbbell hang power cleans and push press

55 x 3
62.5 x 3,3,1

Weighted Perfect Pushups

BW x 10
25 lbs x 10
35 lbs x 9
45 lbs x 8

Resistance Band Seated Rows

Undersun X-Heavy band (doubled up) × 12, 12 (focus on peak contraction with hold on last rep)

Weighted Valslide leg curls (weight on hips)

+35lbs x 10,10

Also did grip work and external rotator cuff and band pull aparts

Notes: Left leg really suffered on Bulgarians. Balance sucked and also when doing right leg, my left ankle (which is my good ankle) that was up on stool hurt. Cleans and push press were sloppy....I did the final single because I wanted a perfect rep. More concentration issue than physical. Changed up and did weighted push ups using a backpack....will likely do ab wheel rollouts like this too. Need more challenge on the bottom. One thing I wish I went ahead and bought was a weighted vest. Added seated band rows to balance out pulling and pushing. But getting back to more free weight workout and less band

[KoolDJVader]

Friday 5/1/20

COVID-19 Workout # 22

One arm dumbbell rows

125 x 6,5,5 per arm
65 × 12 (towel and sock rolled on handle to thicken)
65 x 5 (Fatgripz)

One arm dumbbell overhead press

Left arm:

62.5 × 1,1,1
55 × 5,5
Undersun Heavy and X-light band x 8

Right arm:

67.5 × 1,1,1
60 × 5,5
Undersun Heavy and X-light band x 10

Ab wheel rolluts

+25lbs x 12,12
BW x 12

Also did overhead tricpes extensions, reverse curls and neck work with bands. And grip and forearm work as well

Notes: Rows are moving along, didnt do band rows today since Im gonna do seated band rows on another day. One arm DB OHP felt strong other than first single with left arm. 67.5 lbs moved really well. Did some weighted ab wheel rollouts....one issue is with backpack on, Im not sure Im keeping constant flexion.

Used a towel and a sock to thicken handle for one set of rows. The CAP dumbbell handle is a bit thin for the Fatgripz and it rolls around a bit. May just thicken handle a bit and put Fatgripz over it after.

[KoolDJVader]

Sunday 5/3/20

COVID-19 Workout #23

Lifeline Resistance Cable Squats

Warmed up then:

100lbs +90lbs + 80lbs Resistance Cables x 7,7

Dumbbell front squat

67.5's x 5,5

Dumbbell Romanian deadlifts

100's x 8,8,8

Dumbell shrugs

100's x 12,12

Also did neck and grip work plus resistance band curls

Notes: Dug out the blue 90lbs resistance cable so slightly more resistance today. The resistance cables are thicker than loop bands so when theres more tension, its more awkward to step on them. The dumbbell squats arent too challenging for the legs but keeping them racked can be a bit awkward thus the lower rep count. But going rock bottom to get most out of a little...Blew off resistance band RDLs today, more lack of energy than dropping them because I like the contraction on my hammies with them. Added some bodyweight Bulgarian split squat for my left leg only. Maybe why I didn't feel like doing resistance band RDLs

[KoolDJVader]

Tuesday 5/5/20

COVID-19 Workout #24

Bulgarian Split Squats

Right leg:

55's x 6,6,6

Left leg:

55's supersetted with BW x 3,3,4 with 8 reps BW after each set
40's x 5

Dumbbell hang power clean and push press

65's x 2,2,2

Weighted Perfect Pushups

+50lbs x 8,8

Two arm dumbbells rows

65's x 10,10 (hold at top on last rep)

Valsllide Leg curls

BW x 20,20

Also did neck, grip and forearm work

Notes: Right leg felt okay on Bulgarians, left leg sucked. Next time, going to do all 3 sets with one leg and go on to the other because I need to lighten up left leg. Balance is just not there and I feel wearing sneakers makes is worse because I feel my hind leg slipping. Also, Ive come to conclusion that the issue is not the left leg but ankle problems on right hind leg.

Cleans and press felt better today. Added 2 arm DB rows, I feel a better contraction in my med back right along the spine when doing rows with both arms.

Not much else to say, weighted pushup are a nice change from band resisted but my cheap backpack probably wont last too long.
s

[KoolDJVader]

Friday 5/8/20

COVID-19 Workout #25

One arm dumbbell rows

130 x 5,5,5 per arm

One arm dumbbell overhead press

Right arm:

70 × 1,1
65 × 3
60 × 5
Undersun X-Heavy band x 8

Left arm:

60 × 3 × 3
55 × 5
Undersun Heavy and X-Light band x 8

Ab wheel rollouts

+30lbs x 12,12

Did band reverse curls, neck and grip work

Notes: DB rows humming along. For DB press, my left arm was at a limit so went with 3x3 and a backoff. 70lbs is my limit for right arm, goal is 75lbs but this was hard. But glad I got it.

Also did DB hang power clean for3 singles with 70 lb DBs just because thats what I want to use for DB front squats next time. These cleans are awkward due to bigger diameter 25 lb plates (most I can load u9 with 10 plates is 67.5 lbs for 2 DBs)

[KoolDJVader]

Sunday 5/10/20

COVID-19 Workout #26

Lifeline resistance cable squats

100lbs + 90lbs + 80lbs cable x 6,8 (cable kept slipping out from under foot so stopped)

Dumbbell front squats

70's x 5,5 (ass all the way to grass)

Dumbbell Romanian deadlifts

102.5's x 10,10

For left leg superset with Bulgarian Split Squat (bodyweight x 8)

Dumbbell shrugs

102.5's x 11,12

Did neck, forearm and a little grip work plus resistance band curls

Notes: Not much to say except energy was not there so blew off 3rd set of RDLs

[KoolDJVader]

Tuesday 5/12/20

COVID-19 Workout #27

Dumbbell Bulgarian Split Squats

Left leg:
42.5's× 6,6,6

Right leg:
55's × 6,6,6

Two arm dumbbell overhead press

55's x 5,5

Weighted Perfect Pushups

+55 x 7,7

Two arm bent over dumbbell rows

70's x 10,10 (focus on peak contraction)

Dumbbell hang power clean

70's x 1,1

Single leg Valslide leg curls

BW x 11,11 per leg

Also did neck and grip work

Notes: Lightened the load on left leg on Bulgarians and got mostly quality reps. Still some balance issues but not as much. Also went back to barefoot....much better grip with my hind leg.

Switch up from DB hang cleans and push press to strict OHP....no real reason other than weight was loaded from Bulgarians. Decided I need some cleans so did some after rows with 70 lbs

[KoolDJVader]

Friday 5/15/20

COVID-19 Workout #28

Bulgarian Split Squats

BW x 12,12 per leg

One arm dumbbell rows

130's x 6,5,5 per arm
62.5's x 6 per arm (with Fat Gripz)

https://www.instagram.com/p/CAOKGMcAqkT/ (not getting my elbows as high up because the 25lbs plates are hitting my hips)


One arm dumbbell overhead press

Left arm

62.5 x 2,2,2
57.5 x 5

Right arm

70 x 1,1,1
62.5 x 5

https://www.instagram.com/p/CAOL74cA5lY/

Standing ab wheel rollout

BW x 5,5

https://www.instagram.com/p/CAOOKhLAQnH/

Finished with reverse grip curls with bands along with neck and grip work

Notes: Did some bodyweight Bulgarian Split Squats....gonna drop band squats and DB front squats and just do Bulgarians for my quads.

70lbs was easier on one arm DB press compared to last week. Since I did strict presses Tuesday, blew off band OHP other than as a warm up. In fact basically dropping most band work in favor of dumbbell and bodyweight stuff.

Standing ab wheel rollouts were lame but still felt them. Just need to extend out more. Will edit in some videos...,

[KoolDJVader]

Sunday 5/17/20

COVID-19 Workout #29

Dumbbell Bulgarian Split Squat

Left leg:
45's x 5,5,5

Right leg:
57.5's x 5,5,5
https://www.instagram.com/p/CATXM8pJkJ8/

Dumbbell Romanian Deadlifts

105's x 8,8,8
https://www.instagram.com/p/CATU27Kpgus/

Dumbbell Shrugs

105's x 10,10,10

Two Arm Dumbbell Bent Over Rows

82.5's x 7,8,8

Also did neck and grip work

Notes: Bulgarian split squats finally felt good on both legs. Took a video and happy with depth. May jump to 60's next time for right leg and then do ,ore reps. Likewise may move to 47.5's for left but try to catch up at some point with my right leg.

Major brain dysfunction on rows....meant to use a pair of 72.5lbs dumbbells but miscalculated. Thought first set felt heavier relative to the 70's last time. Maybe move down to 80lbs DBs next time and do more rep since I go low reps on one arm DB rows. Moved these up to even out exercises per day

[KoolDJVader]

Tuesday 5/19/20

COVID-19 Workout #30

Dumbbell Bulgarian Split Squats

Left leg:

47.5's x 5,5,5

Right leg

60's x 5,5,5

Two arm dumbbell overhead press

57.5's x 5,5

Weighted Perfect Pushups

+60lbs x 7,6,5,5

Valslide leg curls

BW X 22,20,20

Also did neck, grip and rotator cuff work

Notes: Bulgarians finally feeling solid. Pushups were rough, neglected chest work for too long. Not much else to say

[KoolDJVader]

Friday 5/22/20

COVID-19 Workout #31

Hard to believe its Memorial Day Weekend....

Did some one arm band pulldowns to start

Bulgarian Split Squat

BW x 12,12 per leg

One arm dumbbell rows

130 x 6,6,6

One arm dumbbell overhead press

Left arm:
65 × 1,1
60× 2
40× 12
42.5 × 12

Right arm:
72.5 × 1,1 https://www.instagram.com/p/CAgKfMbpJv3/
60 × 5,5

Dumbbell swings

90 x 10,10,10

Standing ab wheel rollouts

BW x 5,5

Dumbbell curls

42.5's x 5 per arm

Also did neck and grip work

Notes: Screaming left elbow pain on OHP....dropped down to 40 and then back to 42.5 lbs and didnt feel that bad. Did some BW pushup to test it out that way and felt no pain.

DB swings are new addition, wanted to get explosive hip movement now that Im not doing cleans. Some reps on ab wheel rollout were better than last week, some were worse.

[KoolDJVader]

Sunday 5/24/20

COVID-19 Workout #32

Dumbbell Bulgarian Split Squats

Left leg:
50's x 5,5,5

Right leg/
60's x 6,6,5

Dumbbell Romanian deadlift

107.5's x 8,8,8

Dumbbell shrugs

107.5's x 10,10,10

Also did neck and grip work

Notes: Bulgarians are really starting to feel alright. Blew off DB 2 arm bent rows because I'll probably do them next workout since I'm not going to do 2 arm DB OHP due to elbow pain.

[KoolDJVader]

Tuesday 5/26/20

COVID-19 Workout # 33

Dumbbell Bulgarian Split Squats

Left leg:

52.5's x 5,5,5

Right leg

62.5's x 5,5,5

Weighted Perfect Pushups

+65lbs x 5,5,5

Two arm bent over dumbbell rows

85's x 6,6,6

Also did neck and grip

Notes: Bulgarians continue to improve, after moving down in weight, my left leg is now where it was but with better balance. No elbow pain doing pushups so that was good news. Blew off Valslide hamstring curls but may do them tomorrow

[KoolDJVader]

Friday 5/29/20

COVID-19 Workout #34

Did some resistance band pulldowns to start

Bulgarian Split Squats

BW x 13,13 per leg

One arm dumbbell rows

132.5 x 5,5,5 per arm

One arm dumbbell overhead press

Right arm

60 x 6,6,6

Left arm

50 x 8,8,8

Dumbbell swing

100 x 8,8,8

Dumbbell curls

52.5's x 2,2,2 per arm

Did some neck and grip work.

Notes: Hot and humid in room but other than blowing off ab wheel workouts, did everything I normally do. Lightened it up on DB OHP....did all right arm sets first because I didnt feel like changing weights multiple times. Left elbow pain improved, kinda miraculous given how much pain I was in last week.

[KoolDJVader]

Sunday 5/31/20

COVID-19 Workout #35

Dumbbell Bulgarian Split Squat

Left leg:

52.5's x 6,6,6

Right leg

62.5's x 6,6,6

Dumbbell Romanian Deadlifts

110's x 6,6,6

Dumbbell shrugs

110's x 8,8

Two arm dumbbell bent rows

85's x 7,7,7

Some grip work afterwards

[KoolDJVader]

Tuesday 6/2/20

COVID-19 Workout #36

Dumbbell Bulgarian Split Squat

Left leg:
55's x 4,5,5

Right leg:
65's x 5,5,5

Standing two arm dumbbell overhead press

55's x 6,6

Weighted Perfect Pushups

+70lbs x 3x3

Also tried resistance band standing leg curls and grip work

[KoolDJVader]

Logging Friday's and today's workout

Friday 6/5/20


COVID-19 Workout # 37

Warmed up with resistance band pulldowns

One arm dumbbell row

135 x 5,5 per arm

One arm dumbbell overhead press

Right arm:
75 × 1,1,1
65 × 5

Left arm:
60 × 3 × 3

Dumbbell swings

110 x 8,8,8

Ab wheel rollouts

BW x 20

Dumbell curls

50's x 3,3

Also did neck and grip work

Sunday 6/7/20

COVID-19 Workout #38

Dumbbell Bulgarian Split Squat

Left leg:
55's x 5,6,6

Right let
65's x 6,6,6

Standing dumbbell press from a horse stance

50's x 8,7

Two arm bent over dumbbell rows

90's x 6,6,6

Did some Farmer's Carry with pair of 90 lbs dumbbbells after the rows

[KoolDJVader]

Logging Wednesday's and today's workout

Wednesday 6/10/20

COVID-19 Workout #39

Dumbbell Bulgarian Split Squats

Left leg:

57.5's x 5,5,5

Right leg:

67.5's x 5,5,5

Weighted Pushups

+75 lbs x 5,5,5

Single leg Valslide leg curls

BW x 8,8

Also did neck and grip work

Friday 6/12/20

COVID-19 Workout #40

Pullups

BW x 6,6,6

One arm dumbbell rows

135 x 5,5,5 per arm
67.5 x 6 (per arm with Fat Gripz)

One arm dumbbell overhead press

Left arm:

62.5 × 2,2
55 × 5,5

Right arm

70 x 2,2
62.5 x 5,5

Felt weak in these

Dumbbell swings

115 x 7,7,7

Suitcase holds with the 115 for grip and oblique work

Ab wheel rollout

BW x 15,15

Dumbell overhead triceps extensions (2 arm)

50 × 10,10

Dumbbell curls

50's x 3 x 3 per arm

Also did neck and grip

Notes: Broke down and bought one of those door frame pullup bar (Iron Age). Seems okay but I heard bad things about these but desperately missed doing pullups

[KoolDJVader]

Sunday 6/14/20

COVID-19 Workout #41

Dumbbell Bulgarian Split Squats

Left leg:

57.5's x 6,6,6

Right leg

67.5's x 6,6

Dumbbell Romanian deadlifts

112.5's x 6,6,6

Dumbbell shrugs

112.5's x 10,10,10

Static holds with pair of 112.5's

Pullups

BW x 8,8

Two arm Dumbbell bent rows

90'w x 7,7,7

Did some neck work

Notes: Bulgarians starting to feel like I'm in the correct groove, even my left. Kind of a quandry in that for me to go up in weight on right legs, Id need to use 25 lb plates and that could impede R.O.M. So paid a premium but ordered four 2.5 kg (5.5.lbs if my math is right) Ivanko plates on Amazon. I wanted to order four 10 lbs plates but best I could find for now. I'll eventually order the 10 lbs plates once in stock somewhere.

[KoolDJVader]

Wednesday 6/17/20

COVID-19 Workout # 42

Dumbbell Bulgarian Split Squats

Left leg:
60 x 4,4,4

Right leg
67.5's x 6,6,6

The 2.5 kg plates came today so bump it up to 70's next

Two arm standing dumbbell press

57.5's x 6,6

Weighted Perfect Pushups

+ 75 lbs x 5,5
+50 lbs x 8

Single leg Valslide leg curls

BW x 8,8,8 per pegp

Note did 2 sets of BW pullups for 9 reps on previous day

[KoolDJVader]

Friday, 6/19/20

COVID-19 Workout #43

Pullups

BW x 10,9,8 (need to rest more between sets)

One arm dumbbell rows

137.5's x 5,5 per arm
70 x 5 per arm (Fat Gripz)

One arm dumbbell overhead press

Left arm
50 x 8,8,8 (sore elbow)

Rignt arm
70 × 2,2,1
50 × 10

Dumbbell swing

120 x 6,6,6

Dumbbell suitcase holds with 120 lbs for 2 sets on both arm

Ab wheel rollouts

BW x 22

Dumbbell curls (one arm at a time but not like a concentration curl)

50's x 3,3,3 per arm

Also did neck work

[KoolDJVader]

Sunday 6/22/20

COVID-19 Workout #44

Pullups

BW x 10
+10 lbs x 10 (weight in back pack)
Drop set:
BW x 3

Dumbbell Bulgarian Split Squats

Left leg:
60's x 5,5,5

Right leg:
70's x 5,4,5 (lost balance on 2nd set....think front leg was too far out)

Dumbbell Roman deadlift

115's x 6,6,6

Dumbell shrugs

120 x 8,8

Two arm bent over dumbbell row

90's x 8,8,8

[KoolDJVader]

Wednesday 6/24/20

COVID-19 Workout #45

(Did some BW pullups night before)

Dumbbell Bulgarian Split Squat

Left leg
60's x 6,6,6

Right leg
70's x 6,6,6

Two arm dumbbell overhead press

50's x 8,8 (left elbow still aggravated)

Weighted Perfect Pushups

+62 lbs x 8,8,8

Valslide leg curls

BW x 15,15

[KoolDJVader]

Friday 6/26/20

COVID-19 Workout #46

Pullups

BW x 10
+10 × 7
+15 × 5

One arm dumbbell rows

140 x 5,5

Dumbbell swing

122.5 x 6,6,6

One arm dumbbell overhead press

Left arm

50 x 9,9,9

Right arm

65's x 5,5,5

One arm dumbbell suitcase holds with 122lbs for 2 sets per side for as long as possible

Ab wheel rollouts

BW x 25

Two arm Overhead triceps extension

60 x 8,8

Single arm dumbbell curls

40's x 6,6

Also did neck

Sunday 6/28/20

COVID-19 Workout # 47

Dumbbell Bulgarian split squats

Left leg
62.5's x 4,4,4

Right leg
73.5 x 4,4,4 (the last 2 times the weight was 71 lbs, not 70lbs since the Ivanko plates weīgh 2.5 kg.)

Pullups

BW x 10,10

Two arm bent over dumbbell rows

92.5's x 6,6,6

Dumbbell Romanian deadlifts

115's x 8,8,8

Dumbbell shrugs

115's x 12,12,

[KoolDJVader]

Wednesday 7/1/20

COVID Workout #48

Dumbbell Bulgarian Split Squats

Left leg:
62.5's x 5,5,5,5

Right leg
73.5's x 5,5,5,5

Extra sets because wasnt doing leg curls

Weighted Perfect Pushups (weighed backpack today)

+70 lbs x 8,8,8

Pullups

BW x 8,8,8 (did some night before too)

Friday 7/3/20

COVID Workout #49 (sigh)

Pullups

+20lbs x 5,5,5

One arm dumbbell rows

140 x 6,6 per arm
70 x 5 per arm with Fat Grips

Dumbbell swings

125 x 5,5,5

Suitcase hold with 125lb DB 2x per arm

Resistance band pushups

Undersun X-Light + X-Heavy bands x 8,7,8

Ab wheel rollouts

BW x 25

Forearm stuff

No overhead press this week, elbow pain is worst with this movement. No curls or tri extensions neither....may take a bit of time off from upper body, some nagging issues.

[KoolDJVader]

Sunday 7/5/20

COVID-19 Workout #50 (ugh)

Dumbbell Bulgarian Split Squats

Left leg:
65's x 4,4,4

Right leg
76's x 4,4,4 (note I added up the weights wrong and the weight of the dumbbells for right leg the last 2 workouts shouldve been 73.5 lbs instead of 74.5lbs)

Dumbbell Romanian Deadlifts

117.5's x 5,5,5

Dumbbell shrugs

117.5's x 10,10

Also did holds with the 117.5's for some grip work

No upper body except shrugs because the DB's were already loaded. I may start to use a backpack with Bulgarians for extra weight

[KoolDJVader]

Wednesday 7/8/20

COVID-19 Workout #51

Dumbbell Bulgarian Split Squats

Left leg:
65's x 5,5,5,3

Right leg
76's x 5,5,5

On last set for right leg, wrapped my knees loosely as knee were a bit achy

Pullups

BW x 9,8

Rushed these a bit

Two arm dumbbell overhead press

55's x 6,6

Weighted Perfect Pushups

+76lbs x 6,7,7

Been blowing off Valslide leg curls lately, doing swings and DB RDLs so not too concerned. I tried doing one leg RDL holding a pair of 25 lb plates. Might incorporate them for a bit, need work on balance

Notes: So Ive had the backpack loaded with some soft cover books and shirts I no longer wear just to make up volume. I use to just take the weight as negligible but last week I decided to way it and it added up to a bit over 6 lbs. So when I did 75 lbs a few weeks back, it was really 81 lbs. Today I loaded two 25's and two 10's.

[KoolDJVader]

Friday 7/10/20

COVID-19 Workout #52 was an upper body deload....less systematic more because I've been achy in a few places

Chin up/Pullups

BW x 5,5,5

Probably going to do chins for a while as it feels better on joint

One arm dumbbell rows:

3 sets of 5 reps with 101 lbs per arm

One arm dumbbell overhead press

55's x 5,5 per arm
Actually not much of a deload for left arm

Resistance band pushups

Undersun X-Light and X-Heavy bands x 5,5

Think I did resistance band curls

Sunday 7/12/20

COVID-19 Workout #53

Chinups

BW x 10
+16 lbs x 8
+21 lbs x 6

Dumbbell Bulgarian Split Squats

Left leg:
67.5's x 4,4,4

Right leg:
76's x 6,6,6

Dumbbell Romanian Deadlifts

121's x 5,5,5

Dumbbell shrugs

120's x 8,8

Two arm bent over dumbbell rows

95's x 5,5,5

Once Rogue Fitness gets their overpriced 15 lb dumbbell handles in stock, probably gonna get them. These Cap DB handles arent terrible but they arent good neither. Still itll be useful for some thing like say I need 10 or 12.5 lb DBs or just something light in general that can be loaded while the Rogues ines are in use for something heavy. Also want to get at least 2 more pairs of 10 lb plates. Its gonna be a long time until gyms reopen here with the surge of COVID-19 cases so might as well get more stuff

[KoolDJVader]

Wednesday 7/15/20

COVID-19 Workout #54

Dumbbell Bulgarian Split Squats

Left leg:
67.5's x 5,4,5

Right leg:
78.5's x 3 x 3
65's x 8

Two arm dumbbell overhead press

55's x 7,7

Weighted Perfect Pushups

+76lbs x 8,8,8

Valslide single leg curls

BW x 12 per leg

Notes: Ordered some more stuff for my "home gym". Got chains and wrist weights as a way to load up on Bulgarians. My 25 lbs weight vest arrived yesterday so tried it out warming up on Bulgarians and pushups. Its okay, I bought an Adura one which is fixed in weight and cant add weights it. Kinda like a backpack really but better weight distribution and comfort.