How do you find trap bar dl compared to conventional? Thinking of incorporating them when I next change my programme up.
@boyce79 I couldn’t tell you, I’ve never actually tried using a straight bar.
First did trap bar because trap bar seemed somehow less complicated and I had no experience using a barbell, then I just kept doing it.
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Assistance 3 of 6.
Pretty sore today, didnt push this very hard.
Alternated
5x10 inverted rows
5x10 pushups
3x15 band pulls through, 2 sets abs
Today did main work 4 of 6.
Warmup, mob.
OHP.
3@65, 3@75, 8@85. Rep/score PR. Excited to try 90 next week, never tried >85 before.
Squat.
3@115, 3@135, 12@155.
3s were supposed to be 120,140 but I left my written weights in locker. whatever, I knew what the top was. Rep PR, score comparable to last week.
DB row.
10@30, 24@30 each arm. A little better than last week, a little worse than last session.
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Assistance 4 of 6.
8 pushups.
8 inverted rows.
8 goblet squats.
8 times each
looked pretty easy then
Intense assistance man well done
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Main work 5 of 6. Upset stomach, but whatever.
Warmup mob jumps.
Incline BB press.
5@70, 3@80, 8@90.
I was a dumbass. I knew a 9th rep would be iffy but decided to try anyway which was ill advised. Decided to fail it honestly instead of hurting myself doing a fake rep.
Not what I was hoping for but still a rep PR.
Trap bar dl.
5@195, 5@225, 9@255.
Forced to take a restroom break after 225, which cured my ills for the most part. Rep/max/score PR.
DB row.
10@30, 27@30 both arms.
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Assistance 5 of 6.
5 rounds of
12 inverted rows
10 pushups
10 split squats each leg.
Feeling a little beat up. Gonna do last pr sets of the cycle probably tuesday
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Main work 6 of 6.
Warmup mob jumps.
Get bandage for freak hand smashing accident on last box jump
Overhead press.
5@70, 3@80, 5@90. First time lifting 90, but was hoping for more like 7.
Empty bar x 18, idk why just felt like doing something while squat rack was emptying
Squat.
5@135, 3@155, 8@165
DB row.
10@30, 20@30 + rest one min + 10@30 each arm.
Yeah, didnt really have it today. Excited to do nothing for thurs thru sunday.
Probably back to no pr sets next week, need to work out the details this weekend.
Also probably next time I do pR sets it will be as 3/5(no +)/1. I like PR sets sometimes but have always performed poorest the last week.
Just did high rep band stuff for last assistance day. Going to enjoy a (nearly) 4 day weekend now.
New TMs for next week
OHP. 95 (+0)
Incline BB. (+5)
Trap bar DL. 275 (+10)
Squat. 185 (+10)
I dont think PR sets on OHP suggest higher TM would be appropriate. Going back to not PR sets, will work out the details on weekend.
Have a great holiday if you’ve got one.
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Training Day 1.
Warm up, mob.
SS
Box jumps (5, 5, add 4-6 in, 3,3,3) with
Something like a band pullapart, but one arm at a time with band anchored like 45 degrees from arm at end range. (5x(10 each arm))
Incline BB main work
5@65, 5@75, 5@85
SS
Incline BB supp (5x5@65) with
DB rows (5x10each arm@35)
SS
Rear foot elevated split squat (10, 15, 15, 10) with
Plateraises (4x10)
Training day 2 of 12
Warmup mob jumps
Trap bar DL main work
5@175, 5@205, 5@235
SS
Trap bar DL supp (5x5@fsl) with
Machine chest press 5x10
5x Assistance circuit. Really feeling it in upper back afterward
KB OHP (5,4,3,2,1 each arm) - was gonna do 5x5 but was pretty fatigued
Alternating arms KB bent over row (10 each arm) - the one where one KB is on the floor when you row the other, so not especially demanding on low back
Double KB rack carry (~50m) - pretty slow
Band pulls apart (15, 10, 10, 10, 15) - band anchored up high, making triangle
Training day 3.
Warmup mob jumps.
OHP main work.
5@60, 5@70, 5@80.
OHP supp (5x5@fsl)
5x5@60
Assistance
5xSS: abs with rear delt “raises” (band)
3xSS: plate raises with seated cable rows
Weights were very light on everything and still everything was a struggle.
A shitty time at the gym today. But I guess they can’t all be winners.
Training day 4
Squat.
5@135, 5@150, 5@160
5x5@120
Used wrong weights on way up, but got to right place
Assistance
4 sets back raises
4 sets machine press
3 sets each (in sequence)
DB curls,
BPA,
DB ohp
50 rep set light pushdowns with band, then 10-15 at a time until 100 (little rest as possible)
Training day 5.
Warmup mob jumps.
Incline Bb main work.
5@70, 5@80, 5@90.
SS’d Incline BB supp 5x5@70. With 5 sets of rows:
KB bent over rows (Alternating) 3x20@30 (ie 10 per arm)
Db rows (each arm)
10@40, very short rest, 5@40. This wasnt really an intense RP or anything, just I planned to do 10 before set and decided to do a few more after.
10@40+10@30 immediately after.
Decided to focus on only a few things at the gym. Shoulder has been kind of messed up past couple days, also legs very sore.
Did Light band work, abs (3 sets) at home later.
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Hello, sudden disappearance after confluence of events. But things are finally getting back to normal and I am ready to get back in the gym.
Warmup mob jumps.
Incline BP. Worked up to 8@75. Might have been able to grind a 9th but it seemed unwise. Managed 3x5@65 after.
Plate raises. 5x10.
45d back raises. 4x10,13,13,14. BW.
Rear felt flies w band. 3xfailure
Based on how it went today, I’m not able to pick up exactly where I left off (no surprise perhaps, its been two months). The numbers are kind of deflating but I can’t worry about that now. Probably won’t plan my weights meticulously for the next couple weeks, as my body remembers what it’s supposed to do.
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Good to have you back!
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Didnt have much time this weekend. But, early this am I made it to the gym.
I did trap bar DL and worked up in 5s, ending with 2x5@225. Supersetted with suspended knee raises. Felt surprisingly hard but again, can’t worry about that now.
Still having a lot of emotional/psychological drag but I got in there again today. Worked up to 5@75 on ohp, with a few lower sets after. Also seated cable rows, push ups, kb swings.
Gonna squat again on wed or Thursday. Then I’ll have done one “feeling out” of pretty much anything I would do and can think about how to go forward.
Got in there to finally squat again. I Worked up to 5x3@135. Felt light, but not fully natural. Also did 5x10 of back raises, kb rows, pushups.
I have to travel for some out of town events this weekend, so unless there’s a y nearby some kind of “traveling workout” will have to suffice until Monday.
Thanks for reading.