Tag Archive: trap bar


12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
*straps*
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

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5 May 2016

Strongman gym all to myself, whee!!! I ran around, sliding across the ground in my socks, listening to Bob Seger, slapping aftershave on my face in the mirror and screaming, setting booby-traps to defeat the robbers, and so on. Also, I deadlifted.

warmup: 100 reps of glute bridges, prone spinal twists, sitting stretches for the outside of my hip (not really a half lotus, more like stacking one leg on top of the other one, foot rests over opposite knee, other foot under the opposite knee, then lean forward and stretch the hip joint out of the top leg! It works well for me, anyways, it may hurt you horribly!)

Knee felt good, so did not use the sleeves tonight

Deadlifts (shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
*belt on*
395 x 2
395 x 2
420 x 2

notes: 365 beltless felt really comfortable, so my beltless game is coming along as well.

Trap Bar Deadlifts (shoes, belt, straps)

465 x 2
465 x 2

notes: used normal straps instead of figure 8s. still would probably rather go strapless, if it wouldn’t disadvantage me to do so. oh well, I work my grip plenty.

I chopped the volume tonight down a bit, in the hopes I get to play with the car DL on Saturday. Hoping.

Bent Over Rows

225 x 3
225 x 5
245 x 3
245 x 4

Kettlebell Swings

100 swings with the 53 lb KB

28 April 2016

Big test tonight. Light deadlifts, and see how my knee holds up.

warmup: 60 x 50lb KB swings; 60 BW glute bridges, prone spinal twists

Deadlifts (SABO shoes, going beltless)
*wore knee sleeves for warmup sets*
135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*drop rests to 30 seconds, knee sleeves off*
370 x 1
370 x 1
370 x 1
370 x 1
370 x 1
370 x 1

notes: beltless felt good, if tiring on my low back. knee sleeves during the warmup was not an awesome idea, it kept deflecting the bar path so I had to pull the bar from slightly farther away. but I wanted my knees to stay warm before the working sets. working sets were short rest singles at 75%

Trap Bar Deadlifts (belt, straps)

415 x 3
415 x 3

notes: didn’t really need the straps, but its just practice

I decided to stop there, as I got confirmation the car deadlift station will be ready to go for Saturday, so I will save some of my back volume for then

knee feels good! sweet… I didn’t want to have to give up deadlifts

21 April 2016

Late night workout at the gym. Go heavy or go home tonight.

Deadlifts (long rests, SABO shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*straps & belt on*
365 x 1
405 x 1
445 x 1
470 x FAIL

don’t know what it was, my mind wasn’t right, who knows. So I took the straps off and went again

*wrist straps off*
470 X FAIL

notes: fffuuuuuuuuuu!!! Ok, moved to the trap bar. Not sure what it is, my deadlifts have been utter shite lately.

Trap Bar Deadlifts (long rests, belt, straps)

470 x 1
495 x 1
520 x 1 PR!!

OK, it was trap bar, and with straps. And it was ugly as hell. But whatever, new heavy weight, lol. Victory or death.

14 April 2016

Light night tonight, my main goal was actually to get in some practice wearing straps. Maybe this sounds weird, but I have NEVER trained with straps. They feel weird to me. But if straps are allowed in comp, then get used to them arsehole. Why would I allow myself to not use all the same tools my competitors use?

So tonight, I borrowed someone’s Figure 8 straps. I would use them on every lift, even the warmup. I need to learn how to get comfortable in them. Tonight, my grip gets to take a nap.

Late start to tonight, another late night workout.

warmup: nada

Deadlifts (long rests, SABO shoes, wrist straps)

135 x 5
185 x 5
225 x 4
275 x 3
315 x 2
*belt on*
320 x 6
320 x 7

notes: I am not exactly challenging Wish for his deadlift numbers 😛 I don’t know, tonight was not only a light night but I had zero motivation, and my legs were sore and rubbery from last night. So I knew it would be a very non-intense night. So, I cranked up the Hank Williams, and chilled out.

Trap Bar Deadlifts (long rests, shoes, straps)

245 x 4
335 x 4
*belt on*
395 x 4
450 x 4

It was getting late and I was running out of time, so I called it there, and went home.

 

7 April 2016

just a light session tonight, but get some work in.

warmup: nada

Deadlifts (barefoot)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
*belt on, shorten rests to 75 seconds*
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
*belt off, kept the rest short*
345 x 3

notes: basically, the plan was to have a real short rest, and do a bunch of sets at 70%. By the 6th set, I realized the belt was cutting off my breath too much so I ripped it off and ripped out the last set. After I was done, I was sweaty and winded. Almost like cardio.

Trap Bar Deadlifts (barefoot, no belt)

350 x 2
370 x 4
370 x 4

Front Carry

45 lb plate carried for 30 feet, turn around, back 30 feet
100 lb plate carried for 30 ft, turn around, come back 30 ft
125 lb Circus DB carried for 30 ft
125 lb Circus DB carried for 30 ft

notes: again, light work, but it was practice gripping it in front of me, keeping my upper back tight, my elbows high, my gut supportive, while moving. I was doing it barefoot, so I didn’t go heavier, and risk dropping a comically oversized dumbbell on my foot, lol.

31 March 2016

Office workout

warmup: nada

#teamnobelt

Trap Bar Deadlifts (long rests, deadlift shoes)

320 x 2
410 x 2
460 x FAIL
460 x FAIL
410 x 2
410 x 2

notes: did not like this trap bar. the handles were far out so it felt more like a snatch grip. I don’t want to whine, but when you go over 90%, every little detail counts. I hit 475 multiple times two weeks ago on another trap bar, but this one was much different. I tried 460, and I couldn’t control it, it tipped backwards and forwards. Reset, rested 30 seconds, tried again. Still couldn’t lift it off the ground evenly, it kept tipping. So F it, dropped back down and did a few more doubles.

3 inch Block Pulls (long rests)

445 x 1
470 x FAIL
470 x FAIL
405 x 1

notes: FFFFFFFFFFFFFFFFFFFFFFFFFuuuuuuuuuuuuCCCCCCCCCCCCC CCC
I couldn’t blame the trap bar any more. I just couldn’t go heavy tonight. When I did 445, it went up ok but was a grind to lockout. I tried 470, it left the blocks, but didn’t go much higher than that. Reset, waited a full 2 minutes, tried again. Same thing – left the blocks and got stuck there. So I dropped down to 405 and did another one and gave up on the weights tonight.

post: abs, cardio

17 March 2016

If I am lifting on a party night, may as well have fun. Sore low back tonight, no clue why. So I got out the trap bar instead. DL until you die.

still #teamnobelt these days

Trap Bar Deadlifts (deadlift shoes, long rests)

245 x 8
245 x 7
335 x 8
335 x 10
335 x 8
385 x 4
385 x 4
425 x 3
425 x 3
475 x 2
475 x 1.5

notes: on that last set, I broke my knees, but then it stalled. I think I forgot to use my legs and was pulling with my back. Plus it was Set 11, so fuck it.

Front Squats (squat shoes, short rests)

180 x 3
195 x 3
210 x 3
225 x 2
240 x 1
255 x 1

notes: I was feeling good, but I decided not to challenge my 1RM. I already went to failure on trap bar DLs, so may as well end on a strong note with a little left in the tank.

Jan 7, 2016

late morning office workout – felt like going to prison and throwing around iron in the weight pit and noticing new people watching me. hoping I don’t get shanked, lol

warmup: slow neg side raises, Cuban presses, one arm shrugs

Extra Widegrip Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 6
185 x 6
185 x 6
185 x 6

Spoto Press (2-3 min rests, wrist wraps, elbow sleeves)

185 x 6
185 x 6
185 x 6
185 x 6

notes: nice juicy pauses at the bottom. good day!

T-Bar Rows (2 min rests)

1 plate x 10
2p x 10
3p x 10
3p x 10
3p x 10

Flat DB Flys (2 min rest)

30s x 10
30s x 10

notes: had to bend my elbows a bit, I was not able to keep them strict

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
330 x 5
330 x 10

notes: first time with 330, the weight distribution got to me – I grabbed the handles right in the middle, and the frame tilted back and it got too awkward so I had to stop early. need to grab it just closer in than the middle, allowing the frame to tilt forward a bit. its how I do farmers, and is more comfortable on my grip.

Dec 27, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs

Extra Widegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
170 x 6
175 x 6
180 x 6
185 x 6

notes: this was as widegrip as I could safely go, meaning still capable of reracking it at lockout. Any wider and I would have needed a spot.

Spoto Press (2 min rests, wrist wraps)

185 x 6
185 x 6
185 x 6

notes: I haven’t done widegrip in a while, nor had I done spoto in a while, so I was not ready for it lol. I was taking extra long juicy pauses at the bottom during my first set, and by the last rep I could baaaaarely lock it out! During sets 2 and 3 I only paused it for a fraction of a second.

Widegrip Pulldowns (2 min rests)

150 x 10
160 x 10
170 x 10
180 x 10

DB Flys (2 min rest)

25s x 10
25s x 10

notes: the weight was not as important as getting a long stretch at the bottom, so I did these for that. I also kept my wrists pronated, as it makes the movement easier on my shoulder.

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
280 x 10

post: 11 min LISS