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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

late2thegame wrote:
How do you like that trap bar OG? I presume you're doing deadlifts? We have one at my gym but I've never used it, inteersted on hearing your thoughts.


Late, yeah they were deads.. I like the Trap bar its gives my back a little relief yet still lets me pull and the slight slant towards a squat movement helps since I cant squat at the moment. plus the neutral grip is user friendly on my shoulder. I rotate between conv, snatch and trap bar but I don't compete so I just do it cause its the best body killer for the buck.

But for you, with the numbers you pull, I don't know that it would have a benefit..other than maybe a change to freshen things up.. I know NHLFTR, Fischer and GV do some cool stuff with it where they do a farmers carry for some distance set it down do a pull or 10 and carry it again..rinse and repeat.. I wish I could try that but there is way too much useless crap in the way in the gym I go to.. don't know if that helps and those other cats I mentioned are way stronger and way more savvy than I am so they would more useful info on it.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

sprint and jumps

6x50meters, 6x30 meters working on start
12 long jump approaches to get my distance dialed in
6 approaches with a skip into the pit , no real jumping for a two more sessions

snatch grip Dl 2x5x135, 2x5x185, 2x3x225, 3x255, 3x275, 2x295, 1x315, 1x325 straps 295 and up
deficit stiffy snatch grip 5x135, 3x3x185 2x225
landmine press 8x25, 8x35, 8x45, 6x55 side
leg press 16x135, 12 x225, 10x315
HS hip Back ext 15x35, 45,55,70
kettlebel farmers 80 paces with 15 sec hold to finish 2x50's

3.2 miles gorilla walk...

don't need to work out for another 20 years after this one..

Peace

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NHLFTR
Level 1

Join date: Feb 2013
Location:
Posts: 402

Wow that's a lot of work in one day. Advil may be your best friend tomorrow.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

NHLFTR wrote:
Wow that's a lot of work in one day. Advil may be your best friend tomorrow.


Advil wouldn't even crack the top 10..oh brother I'm still beat and its Tuesday!!

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

rise 3:58 AM
Still beat up from Sunday slower than grass growing in the winter

push-ups 6x10
incline tates 12x25,35,35,35
BB curls 12x45,65,75 10x75

back ext 5x12 extra long pause at rep 6
HS pull down 12x70, 90, 120, 7x140
tr ext machine 2x20x50
machine preacher 2x20x40

Off to the salt mine,

Peace

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2138

Love the metaphor about the winter grass. I know how you feel. A ton of great lifting here.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

Thanks GV coming from you much appreciated

Tmill, foam , mob...was supposed to sprint this AM but woke up and its snowing...yes S N O W...and 33 degrees @ 4:05AM its April 16th doesn't the weatherman know that?

back up plan

deadlift 2x5x135, 5x225, 5x275, 4x315, 3x315, 2x315, 5x3x225 EMOM
HS hammie curl 15x25,35,45,55,65,
hip thrusters 15x135, 10x225, 8x275,5x275
face pull ext rotation 4x15x50

t spine mobility work..

t

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

Stat Bike 13 min 3.09mi, foam , mobility

drive to high school Sprint Day

34 degrees 25 with windchill, no gloves, hands and toes numb

8x50 meters 100 meter walk back to start
2x100 meters 200 meter walk to start

1/4 mile walk cool down..considering I did DL and Hip thrusters yesterday this wasn't as bad as I thought it would be but power definitely faded quickly..felt much better, groin and quads not complaining near as much, ankle held up so all in all good session...15 sessions to go.

Peace

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NHLFTR
Level 1

Join date: Feb 2013
Location:
Posts: 402

Ten sprints at those distances couldn't have been easy. I don't think I could sprint 100 m all out. It would start as a sprint and end as a fast walk. Darn heat wave down there. It was in the 20's up here at 6 am this morning. I'll be getting some sprints in this weekend hopefully.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

NHLFTR wrote:
Ten sprints at those distances couldn't have been easy. I don't think I could sprint 100 m all out. It would start as a sprint and end as a fast walk. Darn heat wave down there. It was in the 20's up here at 6 am this morning. I'll be getting some sprints in this weekend hopefully.



It sucked! and I get to do it again on Sunday..can you believe this crap ass weather..good luck with your sprints...or as I call mine highly accelerated jogs! Enjoy the holiday weekend Steve.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2157

Gas and go...funny how just doing sprints for 15 -20 min total knocks me out....its worse than high rep squats

Tmill, mob, foam
circuit fun

push up 10,12,14,12,10
crunch 12,12,12,12,12
chin 4,4,4,4,4
goblet squat w/25lb 7,8,9,8,7

1 min rest between circuits...getting sexy!

Landmine press 2x10x35, 2x10x45, 2x8x55, 2x6x60
HS seated row 3x14x90

Peace

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2138

Sprints like that may hospitalize me.

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