[quote]Phill wrote:
IMO heck yes my max DL just over 600 last weekend pulled an easy 500 x 10 on the trap bar DL contraption they use in many comps with a LOT left in the tank, then after that 600 x 3 and I never train with the trap bar first time touching one in prob 5 years. I suggest get good at regular dl and squats and the trap bar will be CAKE
Phill
KO421 wrote:
t3h_Squirr3l wrote:
-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)
Do you find the trap bar easier?
I have not been able to use one yet and the comp in April is a side handle car deadlift 16" handle wondering if It will be doable by than I am guessing the weight is somewhere near 500lbs
[/quote]
I WILL deadlift 400lbs in 4 weeks from the floor, The 16" handles puts it almost at my damn knee sense I am 5’6.5 (when your short you can list .5’s lol) I can pull from the rack 500++ probaly around 550 so I think I can knock out a couple reps on it.
Ive been going back and forth on if I should do this contest in April because the weights are a little out of my league being a Pro am, 240 axle for reps stones starting at 240 (which I got up today), 260 farmers 385 powerstairs.
if I am going to fail in every event it seems a little pointless to me, Id like to atleast be able to come close.
[quote]Phill wrote:
t3h_Squirr3l wrote:
-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)
Good lord 1 at 160 then 12 at 130. Talk about some crazy slow twitch fibers,endurance compared to maximal strength. Not flaming just interesting, You do a lot endurance type stuff prior to heavy strongman type stuff?? Im thinking just the neural adaptation etc youll make some FAST progress
keep it up
Phill
[/quote]
I was looking at that to! 12 reps is a marathon I HATE high reps! Once your body gets used to ME your lifts will skyrocket
110 120? not sure what the bars weights, 1 plate each for 150 feet turn at 75
2 plates each 20 feet 1 drop
1 plate and 1 25 75feet
2 plates 35-40 feet ALOT better
grip stinks!
Stones
160? 3 easy reps 4ft? platform ALOT easier than last time
236? stone failed at it about 4-5 times laped it on one but was to far from the wall tried walking it forward but it slipped, good attempt
got it lapped again slipped on the stand up.
Decided to give it one more shot, got it partialy lapped and rolled it into me, extended up got it on the ledge and pushed it up, I didnt want to fail today! Felt good.
Got some vids I’ll let you guys know when they get posted
110 120? not sure what the bars weights, 1 plate each for 150 feet turn at 75
2 plates each 20 feet 1 drop
1 plate and 1 25 75feet
2 plates 35-40 feet ALOT better
grip stinks!
Stones
160? 3 easy reps 4ft? platform ALOT easier than last time
236? stone failed at it about 4-5 times laped it on one but was to far from the wall tried walking it forward but it slipped, good attempt
got it lapped again slipped on the stand up.
Decided to give it one more shot, got it partialy lapped and rolled it into me, extended up got it on the ledge and pushed it up, I didnt want to fail today! Felt good.
Got some vids I’ll let you guys know when they get posted[/quote]
Damn fine work way to come back and get that stone
-Strict Millitaries: Worked up to 135x3 and missed 155 :(.
-J.L Presses: 4 sets…worked up to 165 for 2 sets of 3
-2 sets of DB 1-arm incline bench
-4 sets core
-2x8x140 Front Squats, 1x6
3/20/07 Deadlift day
120 second rest all sets
Deadlift
135x3
225x3
265x3
265x3
265x3
325x3
325x3
325x3
Felt Heavy today! still sore all over from fighting with that damn stone. I think this week the volume starts going down a bit.
Shrugs
215 3x5
I guess I am getting stronger I didn’t need to do a Power shrug for 215 where before I had to for 225.
BO BB Row
185 3x5
My bicep/forearm’s are KILLING me during this workout along with my back hamstrings and glutes I skipped the pullups and the goodmornings, wasn’t felling up to it, need some more.
recovery. Might do them this weekend.
My stupid bent barbells arnt helping either any sort of squat, goodmorning, etc fells way off balance with it, I guess I’ll use my axle untill I can afford a Texas Power Bar or something.
I picked this up on ebay for um, cheap this weekend, lol Havn’t picked it up yet, it is pretty close to my house. Not sure what the hell it is but looks like it has a high pulley which is great so I can do some lat pulldowns and tricep stuff and can’t beat the price!
-DB rows: worked up to 90lbs for 4 a side
-3 sets of various DB curls
-4 sets upper back stabilizer stuff
-4 singles of speed deads with 1 plate a side
-4 sets of core
-1 sets of 30 BW Rev Hypers
-Rack Pulls from just above knees: worked up to 365…lost my grip just after locking out. then 2x3 with 315
-Power Cleans: Hit 135 for a triple, 155 for a double and missed a single with 185 .
-3 sets of leg press, 6 heavy reps
Will work grip after work today at home.
Ooops the previous post was a re-post of the wrong one :(.
[quote]t3h_Squirr3l wrote:
-DB rows: worked up to 90lbs for 4 a side
-3 sets of various DB curls
-4 sets upper back stabilizer stuff
-4 singles of speed deads with 1 plate a side
-4 sets of core
-1 sets of 30 BW Rev Hypers[/quote]
Is 135 enough load? You need it to be somewhat heavy for speed pulls
[quote]KO421 wrote:
Phill wrote:
t3h_Squirr3l wrote:
Eh, I’ll increase to 225 next week.
In general best to go 60% or so of Max but main thing SPEED!!! vs load.
as a side note I havent found DE deads to be that helpful DE squats yes. I find its better to just do cleans for your speed DL work
Phill
Speed pulls have helped me out alot lately, Probaly mainly to finding my groove with the deadlift again though[/quote]
Ha see its all about finding what works for you. I just never got much out of them. DL I like it heavy7 the light weight the short length of the move speed never seemed to do much. Could also be Im great off the floor its the end the lock out from above knee to locked thats I die on
[quote]Phill wrote:
KO421 wrote:
Phill wrote:
t3h_Squirr3l wrote:
Eh, I’ll increase to 225 next week.
In general best to go 60% or so of Max but main thing SPEED!!! vs load.
as a side note I havent found DE deads to be that helpful DE squats yes. I find its better to just do cleans for your speed DL work
Phill
Speed pulls have helped me out alot lately, Probaly mainly to finding my groove with the deadlift again though
Ha see its all about finding what works for you. I just never got much out of them. DL I like it heavy7 the light weight the short length of the move speed never seemed to do much. Could also be Im great off the floor its the end the lock out from above knee to locked thats I die on
Phill
[/quote]
I’m the opposite if I break the floor its locked out. I think this is normal for a less experinced deadlifter though.
Phil, btw did you use tacky when you tore your bicep?