I feel like trap bar deads are squats. It’s no surprise I prefer barbell deads.
1 Like
Depends on setup, but yes, more so than conventional deadlifts.
I approach with flatback and a lot of torso lean, so less quad. But still more forward shin than a conv deadlift.
I get a lot of back from it. That’s the sore spot after a good session. Mid-Upper back.
2 Likes
9/28/2019 - OHP - 184.0
Axle OHP
25x8, 55x8, 75x5, 105x3, 125x2, 140x3, 115x10
-with-
KB Row
62x15, 80x2x15
-alt with-
Side Lying on Bench Lateral
15x3x18
Pull-up
12, 12, 9
-with-
Paused DB Bench
75x3x6
-with-
Paused Band Upright Row (green)
3x12
Band Tricep Work
35, 20, 20
30 min outside walk
—————
Who’s ready for a deload? Me. The good news is nothing hurts. But it’s been a long time since I’ve had a down week, so I’m pulling the trigger. Works well bc I will be traveling two days as well. I’ll hit a few days of high rep stuff then get back to it next weekend.
Will be bringing back low handle TBDLs. Excited. Will move light paused RDLs to squat day as part of my giant set.
**I’m up about 6 pounds so far in this gain phase. Still got a 6 pack. I’m shooting for somewhere around a pound a week. I’d like to get to about 200 by Feb 1. If my 32” pants start getting too tight, I’ll reign it in. I’ve got room to grow right now, so it’s all systems go.
4 Likes
Looking good mate, improvements all round!
I haven’t done a proper bulk in so long. Hoping to get down to 90kg before Christmas, then have a few months of big eating and higher volume.
1 Like
You’re a good man. A few good habits now will have a life long effect on him.
1 Like
Thanks man. Yeah I’m really looking forward to getting strong again. When I’m this lean, I just cannot be strong. I get hurt. But when I’ve got an extra 20lbs on me, I recover better and am a helluva lot stronger…which is fun. It was time to change up my goals, plus my body is finally healthy and ready.
Thanks! We had a few more workouts this week. One was axle OHP with deloaded ez bar rows. We didn’t do a finisher on this day because he’s in a run club and had just ran a mile prior to this.
The other day we took a long brisk walk in the neighborhood and talked about training and nutrition.
It was funny, he asked me when we were going to start squatting. I said, ‘that’s my boy!’ He’s squatting, just not barbell squatting yet. He’s not far off.
2 Likes
Deload week, excited, seriously. You know you’re ready when you’re excited for it haha.
Going to do 3x20 front squats, very light obviously. 2x20 pin, 1x20 no pin. Abs with.
Giant set will be long range suitcase marches, hamstring curls and short step lunges.
1 Like
I’ll say it again: fat → jacked happens way quicker than skinny → jacked. If the kid actually listens to you, nutrition wise, a year can be completely transformative for him.
2 Likes
9/29/2019 - Deload Squat
Parallel Front Pin Squat
45x2x8, 75x20, 85x20, 95x20 (no pin)
-with-
Posteriorly Tilted Paused Hanging Knee Ups
3x10
Suitcase March
44x2x75
-with-
Paused Seated Hamstring Curl
2x20
-with-
Short Step Lunge
2x40 steps
Hollow Hold
3x r/p
30 min outdoor walk
—————
1 Like
I’m liking the high rep deload. I can’t handle the regular delaod of just going in and doing a few sets of 5 or so at a low percentage. I have to feel I’ve actually achieved something, which like you, is usually some high rep sets which is something different to the norm.
1 Like
10/1/2019 - Deload Bench
Axle Bench
25x20, 75x8, 95x5, 115x20, 125x20, 115x20
-with-
Pull-ups
10, 12, 14
-alt with-
Bent Band +5lbs Lateral
10, 12, 14
Every 90s for 5 rounds:
10 pushups + 10 45lb axle curls
15 min incline treadmill walk.
Bless the 97* heat. So.sick.of.it!!!
2 Likes
10/5/2019 - OHP - 184.1
OHP
25x10, 55x8, 75x5, 95x3, 105x2x10
-with-
KB Row
44x3x20
-alt with-
Bent Band Lateral
3x20
Pull-up
12, 10, 8
-with-
Paused DB Bench
65x12, 10, 7
-with-
Paused Band Upright Row
12, 12, 12 (green, green, purple)
Band Tricep Exts
25 min steep inc treadmill walk
———————
10/6/2019 - Squat
Parallel Pin Squat
45x10, 75x8, 95x5, 115x3, 145x10, 155x10
-with-
5s Paused Knee Up
5x5
Suitcase Carry
26x150, 44x150, 44x175
-with-
Band Paused Seated Hamstring Curl
3x20
-with-
Walking Lunge (20 short step, 20 long step)
3x40
30 min outside walk
——————
Getting restarted. Good ones.
1 Like
Solid work. Was the above work done as a giantset. If so…fu@k that!
1 Like
Yes sir it was!
10/9/2019 - Bench
25x2x10, 75x8, 115x5, 145x3, 165x2, 185x9, 175x9, 175x6
-with-
Pull-ups
4x10
-alt with-
Bent Orange Band + Weight Lateral
10x4x15
Seated Single Arm OHP
40x15, 12, 12, 10
-with-
More Pull-ups
3x10
-with-
More Bent Orange Band + Weight Laterals
10x3x15
Seated KB Curls
——————
Another F’ing setback with my low back. Felt a little funky after squats on Sunday but no big deal. Played golf Monday…woke up Tuesday WRECKED. Same old shit. Went to sports chiro today and my QLs are on fire. Def strain there. He did some manual work, dry needled, stimmed, and sent me on my way. Go back next Monday for an adjustment and more work. So damn frustrating. I’ve also not been eating properly and work has been crazy so just struggling a bit. All good though. Hopefully this one will heal quicker than the last. I’m pretty much used to this shit now so I don’t get frustrated anymore lol.
1 Like
Stupid back! At least you can still hit the beach muscles.
1 Like
Sorry to hear about your back mate. That sucks big time.
1 Like
Sorry to read that Iron, hope you’ll get over it quickly.
1 Like
10/12/2019 - OHP
Axle OHP
25x10, 55x8, 75x5, 95x3, 110x10, 9
-with-
Chest Supported KB Rows
44x6x12
Single Arm Switching KB Bench
44x5+5+5, 44x6+6+6, 44x7+7+7
-with-
Pull-ups
3x10
Leaning KB Laterals
5x10
30 mins walk
Super D reverse Hanging protocol and but walks for QL.
————————
Back sucks. Doing what I can. It’s so damn tight it makes it super painful to do just about anything. Couldn’t push OHP reps bc I didn’t want to risk asking too much from my back. Was going to do Seated OHP, but I can’t sit lol. Still got some good work in. Those alternating KB benches while holding the other one up in place smoked my chest and triceps. Lot of TUT.
Hung from bands just above waist (on QL) to stretch it and provide some traction. Did reverse hikes while upside down. Glad I didn’t die doing that. Thought momentarily how mad my wife would be if I accidentally hung myself lol. It felt VERY good hanging like that. Felt it stretching and creating space in my vertebrae. Then the bit walks to activate and strengthen the QL.
I’m going to see my sports PT next week and get a sports massage in hopes I can play golf at my outing Thur/Fri. Fingers crossed. Stupid back!
10/14/2019 - Lower
Tried some RFESS, got up to 40lbs x 10 and the torque was irritating my back. Stopped there.
Did some ab wheel too.
——————
10/16/2019 - Bench
Axle Bench Press
25x10, 55x8, 75x5, 115x3, 145x3, 165x2, 185x10, 175x9, 175x8
-with-
Pull-ups
4x10
-alt with-
Bent Orange Band + 10lbs Lateral
4x20
Seated Single Arm DB OHP
45x3x8
-with-
Chest Supported KB Rows
44x3x20
KB Curls
———————
This was good, for my current condition. Would have had 10 with the second work set but setup too close to the J hooks which made for a tough bar path (too far forward, weak position). It’s all piss poor weight anyways. But more than I did last time lol.
Back is feeling better than it has. Heading out of town for a few days on business. Next w/o should be Saturday.
2 Likes
Iron, I hate to be the one to tell you this, but as a fellow chronic back pain sufferer, if you want to stay pain free, you’ve just played your last round of golf. There is absolutely no way to protect an already compromised back while repeatedly extending your back and simultaneously twisting to one side, over and over and over again 80, 90, 100 times in a row. That’s what golf is, and that’s why Tiger’s had 5 back surgeries. I can’t even play 9 holes anymore without tightening up around hole 6-7. I like golf, but I’ll never play again. If you think about the motion of a golf swing, its an absolute mechanical nightmare.
2 Likes