Like physically squeeze the rice and move your hands around? Hmmm I’m going to have to try this when I get home later!
Haha, those must be high handle trap bar deadlifts you’re talking about!
I’m almost certain my conventional/sumo deadlift are stronger than my trap bar. Trap bar would take some practice, as the weight seems to just sway around my body and was tough to stabilize. With a regular deadlift the bar is in contact with my body on the way up so it seems to stay where I want it, while the trap bar was kind of drifting on me.
Yeah, it seemed to just pop up after I passed the knees! I’ve been using a lot of accommodating resistance so I guess when it isn’t there, the top of the lift seems easy!
Yeah, like what JM said below. Just twisting your wrists towards each other while curling and then extending your fingers for 25reps then twisting your wrists away from each other while curling/extending your fingers. It is more for wrist/elbow health than anything.
I wouldn’t say it is going to contribute to forearm mass necessarily, but definitely hits the neglected finger extensors. I focus more on the extending, as the squeezing of the rice isn’t that hard. Doing some high reps will start to burn.
2 Likes
Traphouse Barbell W8D2
ME Lower
SSB Box Squats - 12" plyo box + 2" mat, green + blue bands, 3 x heavy chains per side, wide stance.
65 x 5
65 x 5 ← with the bands and chains, this was quite heavy at the top, bar weighs 65lbs
155 x 3
245 x 2
335 x 1
385 x 1
425 x 1 ← This is definitely, by far, the most weight I’ve had on my back at the top. I had an extremely difficult time getting air in to brace at the top. Once I got down to the box, it wasn’t nearly as bad. I was able to pull more air in and brace up, to explode up. Good speed off the box with a slight good morning got this weight up pretty quick.
475 x 0 ← I was vibrating on my walk out. Struggled to get my feet in their wide stance. Could not get air in, decided to descend. Tried to rebrace when some of the weight came off, only weakened my brace, started to come up, bailed. Not upset with this, actually quite pleased that I hit my previous rep. The previous one came up fairly quick, I almost called it, but coach encouraged me to take another shot.
A bunch of hamstring (GHR, back extensions, banded hamstring curls) and some calves after.
5 Likes
Our blue bands would likely be equivalent to the grey average, and the greens would be close to the orange light from this table.
Adding approximately (140+90 @~58" height on my back) 230lbs at the top. Chains we estimated at 40# per side (really need to get a scale in there to weigh them), so 310lbs added at the top.
So the squat I hit, was (theoretically) ~735lbs at the top. It felt like 1000lbs! Breathing was damn close to impossible! The SSB really tries to roll your upper back forward as well, making breathing even more difficult.
Here is a picture of my setup:
10 Likes
God damn.
1 Like
I love the feeling of “Holy Shit!” at the top and “Maybe it’s OK!” at the bottom. It’s fun to mess with the brain.
2 Likes
Haha, couldn’t have described the feeling better myself!
1 Like
03/25/2019
ME UPPER
Skipped this workout. Bday weekend, had lots of stuff going on (including adult beverages, of course). Also, sap is running, so maple syrup production is underway! I need to stay true to my log title.
03/27/209
A little late posting this one…
DE Upper 50%
45 x 10
135 x 5
175 x 3 ← regular grip (2" pad under shirt)
175 x 3 ← regular grip (2" pad under shirt)
175 x 3 ← regular grip (2" pad under shirt)
175 x 3 ← close grip (2" pad under shirt)
175 x 3 ← close grip (2" pad under shirt)
175 x 3 ← close grip (2" pad under shirt)
175 x 3 ← wide grip (2" pad under shirt)
175 x 3 ← wide grip (2" pad under shirt)
175 x 3 ← wide grip (2" pad under shirt)
175 x 3 ← regular grip, no pad
175 x 3 ← regular grip, no pad
175 x 3 ← regular grip, no pad
Good speed on all these reps, felt good.
Plyo Pushups - from floor, on to 12" boxes, then back to floor
6
6
6
6
GIANT SET
DB Triceps Extensions
40 x 10
40 x 10
40 x 10
Banded Incline Rows - purple band
20
20
20
Wide Grip Behind the Neck Shoulder Press - hands out against where the sleeves start
45 x 10
95 x 10
95 x 10
95 x 10
GIANT SET
Banded Crunches
40
40
40
Trap Bar Shrugs
185 x 20
185 x 20
185 x 20
Band Pullaparts
25
25
25
Fat Bar (3") Curls
25
25
25
25
I also brought my 550lb tire into the gym and flipped it a few times to show the other guys how to do it (their first attempt they said there was no way they could flip it). The 3 other stronger guys were all flipping it by the end of the workout.
6 Likes
03/29/2019
DE LOWER
Box Squats - 12" plyo box + 2" mat with green bands (60%)
45 x 5
135 x 5
225 x 3
315 x 2
370 x 5
370 x 5
370 x 5
370 x 5
I was supposed to do 5x5 @ 60% but I was kind of rushed, and just wasn’t feeling it 100% today.
Low Pin Rack Pulls - sumo, red mini bands doubled (60%)
135 x 5
225 x 3
315 x 3
405 x 4
405 x 4
405 x 4
405 x 4
405 x 4
Supposed to do 6x4 here, so also cut it a set short today. 60% weeks are frickin’ tough. DE lower days are by far the toughest day for me.
GIANT SET
GHR
10
10
10
Reverse Hyper
20
20
20
Band Pullaparts
25
25
25
Glad it is over!
2 Likes
03/30/2019
Traphouse Barbell Conjugate W9D1
ME UPPER
Bench Press - finally just hitting bench to see where we stand, touch and go
135 x 8
185 x 6
205 x 4
245 x 3
275 x 2
315 x 1
350 x 1
380 x 0 ← hit sticking point and froze.
This was frustrating. My lifetime touch and go max is 375lbs from 2017(!!!). I’ve definitely improved my triceps strength, so it isn’t that holding me back. It seems to be the transition, just before the triceps kick in. Mid-way through the rep. We spoke today and plan on rotating in some isometric presses right at the weak spot.
SlingShot Bench
315 x 3
315 x 3
315 x 3
Easy reps here.
DB Slight Incline Bench
70lbs x 20
70lbs x 20
GIANT SET
"Scarecrows (band pullapart variation)
12
12
12
Chain Lat Raises
10
10
10
DB Rows
80lbs x 10
80lbs x 10
80lbs x 10
SUPERSET
DB Curls
20lbs x (1.5 Curls x 6reps + 20 Hammer Curls)
20lbs x (1.5 Curls x 6reps + 20 Hammer Curls)
20lbs x (1.5 Curls x 6reps + 20 Hammer Curls)
Some ab wheel.
Now hitting the road to visit my in-laws for the weekend. Have a good weekend everybody!
6 Likes
That will work wonders imo. Targeting your weak areas is key. I find that I’m the transition from pectoral to tricep that my front delts do a lot of the work. Some work specifically on front delts could prove helpful as well
1 Like
Thanks Jack! I really want to find this weakness and smash it.
I feel like the rest of my bench press range has 405lbs worth of strength, but this one spot is really holding me back.
We also identified a weakness when I was doing seated shrug, clean and presses. There were a few newer lifters using 20lbs, so I sat down with 35’s figuring it wouldn’t be an issue…and nope. I had to drop down to 25’s to be able to eek out 10reps.
Then I just saw that Flats posted this image:
which also points to weak external shoulder rotators. Will definitely be giving them some direct attention over the next few cycles.
EDIT:
Also, general update. It seems I’ve picked up a head cold, yay.
Maple syrup production all wrapped up for the year. We didn’t yield as much as last year, but not bad overall.
10 Likes
Show me the money (syrup) !!
2 Likes
Do you use that wood to smoke any meats??
Nope, just to boil sap and heat houses!
04/01/2019
Traphouse Barbell W9D2
Weekend recovery is a weakness of mine. Going into my Monday ME LOWER, I’m always still feeling quote a bit of DOMS from DE LOWER on Friday (72 hrs later). I need to start doing some more GPP (I’d like to get a sled and do some light sled drags to get some blood pumped into my lower body). Typically low back, hams, quads and groin all seem to be quite tight going into my Monday’s workout. Still have a head cold, almost went home from work at lunch and skipped my workout, but I decided to save my sick days for when I really need them (ie. once I have a little munchkin to look after).
ME LOWER
Barbell Banded Box Squats - to 17" bench with blue medium bands
135 x 5
135 x 5
225 x 3
315 x 1
405 x 1
500 x 1 ← was a little slow off of the bench, but once I was about 2" off the bench it just popped up
550 x 0 ← everyone was trying to tell me to throw another 45 plate on per side because the last set looked easy, but I decided to go with the 25’s. I got stapled to the bench, couldn’t get my ass off of it, so I dumped it on the safety spotters.
Wide Stance Good Mornings
135 x 7
185 x 3
225 x 7
225 x 7
225 x 7
SUPERSET
Reverse Hyper
25
25
25
Clam Shells - banded abduction, orange band
12
12
12
SUPERSET
Standing Calf Raises 20 toes out, 15 toes straight, 15 toes in
50
50
50
Banded Hamstring Curls purple band
25
25
25
Good workout for me feeling like crap coming into it, I felt less shitty by the end.
Unfortunately, I was not able to get a good sleep last night and feel quite sick still this morning.
2 Likes
Smart move dude! You never know when your going to have to call in with little ones. He’ll my 11 year old still needs her Daddy when she’s sick. You’re gonna love being a dad!
2 Likes
How are you doing these? I lie on my side, bend my knees to about 90*, and try to line my feet up with my rear. Another way to think of it is to scoot your back into a wall. Touch the wall with your shoulders, rear, and feet.
Now that the starting position is covered, we’ll move on to the most important part - the hips. I learned at PT that I need to roll my hips forward to hit my glute medius. To accomplish this, I put my top elbow on the floor. Think of how you’d put your arm if you were sleeping on your side.
That rolls the hips forward and makes the correct muscle do the work. If I don’t do this then my TFL takes over. My glute medius has been slacking and it has caused other problems. I thought this might be useful information for you since you have some hip pain on occasion. I don’t think this is your problem but I’d hate for you to develop another/different one. If you’re doing abduction work then you might as well hit the right muscles.
1 Like
You have a limit on sick days? I thought you lived in a liberal socialist hellscape where workers actually had some kind of rights, unlike south of the border where things like at-will employment and jobs with zero annual leave exist.
On a more pertinent topic, whereabouts in relation to powerlifting parallel does a 17" box get you?
2 Likes