Tag Archive: traps


2 April 2016

Strongman gym. It was really busy, with everyone using the same equipment, and everyone taking long breaks with all the weight left loaded on. The only thing I could do is hop from piece to piece of equipment so I didn’t go too cold. So the workout is totally scattered all over the place. I still got the work in though.

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

Circus Dumbbell OHP (clean each rep, jerk or push press as needed)

45 x 2 right side, 2 left side
65 x 2 right, 2 left
*wraps and sleeves on*
95 x 1 right, 0 left
95 x 1.5 right, 0 left

notes: the circus dumbbell is definitely a different animal than a regular dumbbell. I couldn’t get the right momentum to PP it up. Also, my right side is much stronger than my left. With my left, I couldn’t even keep my elbow up to get it into position.

Incline Closegrip Bench (long rests)

95 x 3, then I carried a 270 lb Frame for 50 feet
135 x 3, 270 lb Frame for 50′
*wraps, sleeves*
185 x 3
195 x 3
200 x 3

notes: I was supersetting with a frame carry for a bit, then when the bench got heavy, I was able to focus on just that.

Medley (long rests, move from station to station as they opened up)

270 lb Frame for 50′

widegrip pulldowns – 180 x 12

320 lb Frame for 50′

widegrip pulldowns – 180 x 12

370 lb Frame for 50′

farmers walks – 130 per hand for 50′

farmers – 130/hand for 50′

widegrip pulldowns – 180 x 12

farmers – 180/hand for 50′

farmers – 180/hand for 50′, then return, 180/hand for 50′, then, static hold 180/hand for 10-15 seconds

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 8

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 11

widegrip pulldowns – 180 x 7

notes: this kept me busy and sweaty, even with a good rest in between stations. by that last set of pulldowns, my grip was fried, so I called it a day.

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

Nov 10, 2015

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

Log Press (2 min rests, elbow sleeves, not strict)

80 x 5
120 x 12 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 10 @RPE8

notes: was having some tendinitis in my elbow, so the sleeves helped keep things tight

Superset: Skullcrushers & Barbell Curls (2 min rests)

70 x 14 / 60 x 12
70 x 14 / 60 x 12
70 x 12 / 60 x 12
70 x 15 / 60 x 9

Superset: V Bar Pushdowns & DB Curls (2 min rests)

90 x 8 / 30s x 12
90 x 11 / 30s x 11
90 x 10 / 30s x 11
90 x 9 / 30s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

22.5s x 20 / 60 x 9
22.5s x 17 / 60 x 12
22.5s x 16 / 60 x 13
22.5s x 17 / 60 x 11

notes: these two definitely compete with each other. when I did less reps on the upright rows, the face pulls went up, and vice versa

Sept 29, 2015

Did this at the office gym, and they don’t have an incline bench, so I had to use the smith machine. boo.

warmup: nada

Closegrip Incline Press (shallow incline, 2 min rests)

bar x 5
bar + 50 x 5
+90 x 5
+115 x 8
+115 x 8
+115 x 8
+115 x 8
+115 x 10

Horizontal Rows (30-45 sec rests)

15, 12, 12, 8, 10

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns (2 min rests)

40s x 10 / 100s x 12 / 8 plates x 15
40s x 10 / 100s x 12 / 9 plates x 15
40s x 12 / 100s x 12 / 10 plates x 20

post: 15 min LISS

Sept 13, 2015

warmup: foam rolled upper back, prone spinal twists, slow neg side raises, Cuban presses, one arm shrugs

Closegrip Incline Press (30 degree incline, Swiss bar, short rests)

62 lb bar x 5
104 x 5
124 x 3
144 x 1
154 x 12

Horizontal Rows (30 sec rests)

10, 10, 10, 9, 9

Seated Smith Machine OHP (90 sec rests)

bar x 8
bar + 50 x 4
+70 x 4
+90 x 4
+110 x 4
+120 x 4
+130 x 4
+140 x 4
+150 x 2

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns (2 min rests)

35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns

notes: triceps were still fresh, so I did a twist on every pushdown rep at the bottom

Sept 8, 2015

enjoyed the long weekend, now back at it. I wanted a quiet gym with no one in it, just clear my head. so I went to the office gym after hours. they don’t have an incline bench setup, so I had to use the smith machine.

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

Smith Machine Incline Press (30 degree incline, 1-2 min rests)

bar x 5
bar + 95 x 5
+110 x 5
+120 x 10
+120 x 10
+120 x 10

Horizontal Rows (30 sec rests)

12, 9, 10, 8, 7

Smith Machine Shoulder Press (90 sec rests)

bar x 6
bar + 70 x 6
+90 x 6
+100 x 6
+110 x 6
+120 x 6
+130 x 6
+140 x 2

notes: failed once I put 140 on the bar

Superset: Hammer Curls & Cable Upright Rows & Band Pushdowns (2 min rests)

35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns

notes: the band was not thick, so I twisted my hands at the bottom of the pushdown so I could squeeze the triceps harder

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.

July 30, 2015

Took a timely day off on Wednesday. Back at it!

AM Workout

warmup: foam rolled upper back, lats, armpits, pecs

Incline DB Pullovers (roughly 30 degree incline, 30 sec rests)

50 lb DB x 15
50 x 15
50 x 15

notes: I find with the incline I can load up my lats a bit better.

Decline DB Fly (30 sec rests)

20s x 12
20s x 12
20s x 12

notes: by keeping my palms down, I don’t tweak my shoulder as bad doing these. Slowed it down at the bottom of the ROM, really enjoyed the stretch.

Upright Rows (30 sec rests)

45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

notes: light weight, going for that pump.

post: 15 min LISS

PM workout Strongman stuff

Yoke and Carry Medley: carry yoke 10 metres, turn around carry it back 10 metres, carry keg 10 metres do a 180 and carry it back

375 lb Yoke and a 130 lb Keg

5 sets, 3 min rests

I failed the Keg on the last 2 sets. My upper back was tired as chit, and I couldn’t keep the keg tight to my chest. That silly wussy upright row workout wore me out! I felt foolish.

Atlas Stones: max reps with 170 stone to a height of 56 inches. 5 min rests

4 reps, failed 5th
4 reps
4 reps

notes: I thought I would get more reps, but either my conditioning sux, or whatever. I didn’t want to go to failure, because I didn’t want to drop a 170 stone almost 5 feet, and either crack the stone or dent the ground, so maybe I was a but gunshy. I also managed to build up a nice giant bruise on my bicep

June 4, 2015

Wednesday, my Achilles tendon was tight, so I put off my workout until Thursday. It’s pretty wimpy of me to keep refusing to workout 2 days in a row in what feels like forever, but I wanted to go for new PRs, so everything had to be clicking.

Fast forward to Thursday! At an unfamiliar gym, makin it happen.

Front Squats (SBDs, Romaleos, 2 min rests)

bar x 5
135 x 2
*belt on*
205 x 1
225 x 1
255 x 1
280 x 1 ***PR***

notes: hooray! 5 pound PR. on the last set, bar speed had slowed down noticeably once past the midpoint, so I didn’t get greedy and moved on to Sumo’s. Trying to hit new high weights isn’t the key to my front squat salvation anyways, I firmly believe it lies in volume and submaximal weights.

Sumo Deadlifts (sock feet, 2 min rests)

bar x 5
135 x 3
225 x 2 mixed grip
295 x 1
315 x 1
335 x 1
365 x 1 ***PR***
375 x 1 ***PR*** (and a beltless PR)

notes: I figured since I was just hitting singles, I would leave the belt off and see how my low back felt. I felt I was robbed 6 weeks ago when I couldn’t go higher than 355. I experienced some redemption today. Sumo still has a ways to develop, but once I get it off the ground, lockout becomes so much easier.

I was feeling good, so I decided to cut the assistance, and graft on my normal Thursday shoulder workout.

Standing 1 Arm DB OHP (90 sec rests)

20 x 8/8
40 x 5/5
60 x 3/3
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8

notes: I had not brought wraps or elbow sleeves, and since last week was such a fail anyways, I decided to drop my working weight back down, and just focus on strict presses and build some muscle up and some confidence. 60 lb DBs felt hella easy, so I did a bunch of sets of strict reps.

Seated Smith OHP (90 sec rests)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 5

I noticed that:
a. my traps felt really sore
b. the weight felt extra heavy, I was not going to be able to do my usual top set.
So I decided to modify it a bit and keep hammering my traps as punishment.

Superset: Smith OHP & Smith OH Shrugs (90 sec rests)
Bar x 110 x 6 presses / 15 shrugs
Bar x 110 x 4 presses / 15 shrugs
Bar x 110 x 5 presses / 15 shrugs

notes: this worked pretty well. between sets I had to stretch and squeeze my traps, they felt really sore. MFers better grow.