Tag Archive: hex bar


Aug 31, 2015

Sunday was lazy. Bad me.

Back at it.

no PWO, experiment

warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches

Closegrip Incline Press (swiss bar, 90 sec rests)

62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10

notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.

Horizontal Rows (30 sec rests)

15, 12, 10, 10, 10

notes: got tired fast! felt like a wuss

Smith Machine Seated Press (90 sec rest)

bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns

30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes

Then work called me away. Life of a hustla.

How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.

May 22, 2015

Felt ready to kick my own butt today.

Hit the gym after work, ready to f up my s

Front Squats (SBDs, Romaleos, 2 min rest)

bar x 5
*belt on*
135 x 5
220 x 5
220 x 5
220 x 5

notes: squats feeing good, ready for more stuff

Sumo Deadlifts (sock feet, 2 min rest)

bar x 5
135 x 1
225 x 1
305 x 1
310 x 1
320 x 1
*belt on*
270 x 8

notes: I thought I would do some heavy beltless singles. That went fine, but my low back was getting pretty sore, so I backed the weight down for an AMRAP set. That was going fine, until I got self-conscious and stopped at 8 good reps instead of going to failure, LOL.

My low back was damn sore, so I modified my assistance a bit.

Hex Bar Deadlifts (2 min rest)

280 x 6
280 x 6
280 x 6

Seated Good Mornings (60 sec rest)

bar x 15
115 x 15
135 x 15
135 x 15
135 x 15

notes: wanted to work them erector spinae while giving my low back a rest.

I was going to finish off on leg press, but it was being used, so more improvisation.

Leg Extensions (60 sec of quad stretching between sets)

80 x 10
90 x 10
110 x 10
110 x 10
120 x 10
130 x 10
140 x 10

notes: instead of a passive rest, I stretched my quads between sets in order to get more blood in there. That idea came from John Meadows

May 7, 2015

Front Squats (oly shoes, knee sleeves, approx. 2 min rest)

bar x 5
95 x 5
115 x 3
*belt on*
155 x 7
155 x 8

notes: During the first 155 set, the bar slipped forward a bit and I had to catch it, so I stopped it there, at 7 reps. During the second set, after I was done, I noticed a spot of red on my shoulder. I have a tag on my shoulder, like a mole. I guess when the bar slipped, it ripped it open So now my shoulder was bleeding through my shirt *eek*

Bleeding on the bar is not hygienic, so I called it there and moved on to Deadlifts.

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5 hookgrip
135 x 3 hook
*belt on*
225 x 2 double overhand
285 x 2 crossgrip from now on
285 x 2
285 x 2

notes: still need to figure out the optimal foot placement for me on this movement.

Deficit SLDL (60 rest)

95 x 12
95 x 12
95 x 12

notes: quarter plates help me go as deep as I can handle. Actually TOO deep today, I couldn’t touch the ground without relaxing my back and shoulders, and somewhat losing the tension in my hamstrings. So I let the bar hover off the ground, does that make it a Deficit Romanian? I dunno. All that matters is keeping the tension in the hamstrings, slow descents, long pauses at the bottom. Stretch those puppies out.

Hex Bar Deadlifts (2 min rest)

260 x 6
260 x 6
260 x 6

notes: hands feel too far out on these, like its a hex bar snatchgrip deadlift or something. oh well, it all hits the back, right?

Hyperextensions (30 sec rest)

15, 15, 15

Superset: Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 80 x 10
100 x 10 / 80 x 10
100 x 10 / 80 x 10

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.

Cut Day 31

Massage session last night, tore up my shoulders, hams, my back. I was still recovering today, but showed up to put in some light work.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
105 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

130 x 6 @RPE8
130 x 6 @RPE8.5
130 x 6 @RPE8
130 x 4 @RPE8.5

notes: The second set had a bit of grind towards the end, but I didn’t want to call it, was rewarded with another good set, maybe it was just me warming up or lack of focus or something. On the 4th set, I grabbed the bar totally unevenly, I must not have been paying attention. I tried one awkward rep, reracked it and went again, but I was already done in my head, I did 4 reps but it still felt uneven and awkward even though this time it wasn’t… form was gone, so I called it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
60 x 5
85 x 3
95 x 2
110 x 1

120 x 6 @RPE8
120 x 6 @RPE8.5

notes: Core didn’t feel strong already on the second top set, so I gave up and moved on. I was also having problems getting my feet set, trying to adjust them to be even in the mirror kept making me do it backwards, and looking down at my feet is awkward with a bar in front of me, so I need more practice setting my feet obviously.

Glute-Ham Raises (90 sec rest)

10, 9, 10

notes: right away, my low back got damn sore. I could feel it ready to seize, so I figured I should wrap this workout up soon.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 10
330 x 12
330 x 9

notes: Once I was over 300, my grip became the limiting factor on these. 280 last week was no big deal, but 330 felt like a struggle the whole way, which is consistent with my Farmers Walk issues a few weeks back. I think I have found my weight for now

My low back was getting stiffer by the minute, so I said F the abs work and F the cardio and packed up and went home.

One side-benefit of ending the workout after shrugs was that I noticed in the locker room mirror that my traps still had a pump so fresh they had the factory sticker still on them I couldn’t get a good selfie of my traps, so you will have to take my word for it for now

Rest day tomorrow, and my low back could sure use it! I might still do some cardio though if I am feeling good.

Cut Day 24

5th Day of workouts in a row, and I am now seriously ready for an offday.

Was going to keep it light today, but get my work in.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
100 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

127.5 @RPE8
127.5 @RPE8
127.5 @RPE8
127.5 @RPE8.5

notes: My mentality today on how to gauge an 8.5 was: if I have even the smallest hitch in the lift in the last rep of the set (unless I did something grossly stupid and the set needed a do-over), then I will call it an 8.5. That happened in set 4.

Front Squats (Romaleos, SBDs, minimal rest)

60 x 5
80 x 3
90 x 2
105 x 1

115 x 6 @RPE8
115 x 6 @RPE8
115 x 6 @RPE8.5

notes: OK! Ignore my poverty front squats. truthfully, I have never really done them regularly, just a few one of’s for workouts. So I just started light and worked on my grip. Plus I did regular back squats only yesterday. Whatever. It is a start

I went beltless because I know my core is one of my weak spots, so I wanted the limiting factor in my front squat to be my core. I want to use this movement to help build up my core, so it might not experience massive jumps in weight for a while until I get my weak links right. Small increments of gains.

Hex Bar Shrugs (thick grip, up and back on every rep, 60s rest)

280 x 12
280 x 12
280 x 12

notes: Lowered the rest and raised the weight from last week. It was hard, but still do-able.

Prone Leg Raises (30s rest)

25 stiff leg
25 stiff leg
20 stiff, 5 bent leg
10 stiff, 6 bent

notes: my grip was tired so I decided to do them lying on the floor. My abs got tired fast, dammit! Whatever, clearly I need more direct ab work. I blame front squats 😛

Ab Crunch Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

notes: I know these machines are creampuff exercises for fat guys; a dude with a big trunk could almost move the weight just through gravity, most guys could make the pad bounce with a pec flex, but whatever, I took a creampuff movement for the end of my ab work

post-workout: 15 min LISS cardio, elliptical

And that was that! 5 days in a row. I need a nap.

Cut Day 17

I will keep fiddling around with my assistance day, so I can make it what I need it to be.

I felt rather toasted from 2 nights of chitty sleep, so I lowered the volume as I went through the workout, and cut out the Farmers Walks. But I still wanted to play with the hex bar

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 10 hammergrip
60 x 5 / 6 widegrip (these felt bad on the shoulder, no more of that today)
90 x 3 / 10 hammer
100 x 2 / 8 hammer
115 x 1 / 8 hammer

move to straight sets of OHP

125 x 6 @RPE8 (inc rest to 3 min)
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: After Set 4, I stopped. I still felt like I had a lot of pop left in me, but the bar speed was slowing down and the form was getting a bit off, so I called it.

Band Pullaparts (60 sec rest)

20, 20, 20

notes: would flex for a second at the peak contraction on each rep, and try not to lose tension. it wasn’t the strongest resistance band I had ever seen, but it was a-ite.

DB Hammer Curls (90s rest)

40s x 12
45s x 10
45s x 9.5

notes: I thought I was going to be able to work up to the 50s, but no dice. After the third set I had a good pump going in the forearms.

OK, so I wanted to keep gaining experience with the frame (and the thick handles), so I decided to shrug with it instead of a farmers walk.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

190 x 12
240 x 12
240 x 12
240 x 12

notes: never tried this before. felt good! I could def go heavier, but 240 felt pretty good so I stayed there.

And then F it! Time to go home, and see if it was the cocoa powder that was screwing me.  Damn you Theobromine!  It’s Christmas!!  😦

Cut Day 10

I didn’t get to do this assistance day last week, so I tried to think:

a. what are my weaknesses
b. what didn’t I hit on Monday
c. make it light

I decided to do some shoulders and tri’s… then got horny about the thought of doing grip work. More on that later.

Went down to the fancy gym with the trap bar (big grin on face)

warm-up: nada

Overhead Press (start off with minimal rest, change weight and go again)

45 x 5
60 x 5
85.5 x 3
100 x 2
110 x 1

122.5 x 6 @RPE8 (increase rest to 3 min)
122.5 x 6 @RPE8.5
122.5 x 6 @RPE8.5

notes: fuark, the OHP just felt HEAVY to me today. Maybe its cause I haven’t done it in a few weeks, maybe my shoulders are tired, maybe I am not used to sets of more than 5, I don’t know. Anyways, screw it, my only goal was to hit an 8.5. Move on to Triceps.

DB Floor Press (let upper arms settle on floor after each rep, start off minimal rest)

10s x 6
20s x 6
30s x 6
40s x 6
50s x 6
60s x 6
70s x 6 @RPE8 (inc rest to 2 min)
70s x 6 @RPE8
70s x 6 @RPE8
70s x 6 @RPE8
70s x 10 @RPE8.5

notes: I started out super light so I could find the position that felt best on my shoulder. Although conventional wisdom has you tuck your elbows in, that hurt the shoulder a good deal, so I went wider. Not sure how that effects how I am supposed to hit my triceps, or makes it more chest, but whatevs. Gotta be comfortable. I got bored on set 5 of the 70s and just repped it out.

Farmers Walk (used the hex bar, thick grip)

320 for 20 metres

rest 30 sec

320 for 20 metres

rest 30 sec

320 for like 3 m, put it down, took a few seconds, picked it up again, made it about 19 m total before dropping it

notes: ok! I was struck by the notion of training like a strongman, so I decided to for a walk with the Hex Bar. To my delight, it turns out the bar has a rotating grip choice: regular thickness, thick (slightly less than a regular Fat Gripz) and extra-thick (worse than a regular Fat Gripz). This gym also has a track area with a pre-measured distance of 20 metres (for the beep test? I guess)

Please bear in mind I have never gone for a walk this far or with anything heavier than regular 100 lb DBs. This was new territory, lifting a frame… a 100 lb frame with 50 kilogram plates loaded on it (!), thick grips, or walking this far… quickly.

Loaded the bar up and went for a walk. I was going to do a turn and walk back, but after that first time I decided… YEAH just once is enough lol. First walk was smooth, figured I could get through this! waited 30 sec.

Second walk I grabbed it too far forward on the grips and the frame tilted backwards. Awkward, but I made it work.

Third walk, I grabbed it too far at the back and the frame tilted FORWARDS. That felt awkward as hell, so I quickly set it down, regrouped, and picked it up again. As I tried to carry it I could feel my grip going. Tried to speed up but in the end dropped it with a giant crash in the gym just almost at the finish, somewhere over 19 m. I was embarrassed by making such a racket, so I rolled the fat motherfkkn 50 kilo bumper plates back to their home and walked over to the cardio area.

After only 3 carries, I was sweating! That is more taxing than I knew.

post-workout: 15 min LISS elliptical, heavy resistance

Loved those farmers walks!