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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

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: 2166

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: 407

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: 2166

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: 2166

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: 2156

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: 2166

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: 2166

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: 407

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: 2166

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: 2166

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: 2156

Sprints like that may hospitalize me.

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3238

OldGoat wrote:
Gas and go...funny how just doing sprints for 15 -20 min total knocks me out....


It surprised you???

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

GV- LOL sometimes I do wonder if I am tempting the Gods to strike me down !!
Cav- Remember, I'm a dumb OldGoat!!

Elliptical .4miles
Bike. 1.29mi
foam, mob, creak and moan,

Trap bar Deads 2x5x135, 5x255, 4x295, 3x335, 365,385,405 4x3x315 5x315
pallof press 4x5x40lb with 5 sec hold per side

snatch grip BB shrug 5x7x135 with 3sec hold
overhead 45plate hold 5x30sec


Gorilla walk 1.6mi

Peace

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

Sprint Day

6x50 meters
4x100 meters
1 x200 meters ...suddenly 200 meters seemed like a marathon...or gravity suddenly went up 100x man I moving slow at the end...

1mile walk with 36lb vest..

Peace

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

spent 8 hours in the car yesterday driving my son back to school and back home ..got caught in major traffic

t mill, foam, mob..could have spent 2 hours doing this I was so stiff

drive to HS

1/4 mile walk, butt kicks, high knee skips, blah blah blah

10x50 meter sprints
2x100 meter sprint 2nd 100 absolutely sucked

Friday will be 10x50 4x100..that may require oxygen and beer!

awesome morning in the low 40s sun rise was great just love that time of day..

Peace

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Oldman Powers
Level

Join date: Jan 2010
Location: California, USA
Posts: 1565

Hey Forest - I wish I could run like that. Nice way to start the day.
I like your Friday plan.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

Oldman Powers wrote:
Hey Forest - I wish I could run like that. Nice way to start the day.
I like your Friday plan.


OP Ill make sure I have plenty in case you drop by ! hope all is well with you

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

tmill, foam , mob

DL 10x135, 6x185, 5x225, 3x275, 3x315, 2x2x325
v bar pulldowns 4x20x50

Hip thrust 15x135, 10x205, 8x275, 6x275
snatch grip shrug 4x7x135

DL after sprint is ridiculous...anything after sprint day is ridiculous..

Peace

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Great job, OG, getting the sprints and heavy work done. Solid work all around.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2166

Thanks Jack appreciate that!

Met up with a friend of mine after work for a quick beer or two or 5...

4:05AM came pretty early thank God it wasn't a sprint day but it was a circuit day

tmill, foam, mob

swiss ball crunch 20,15,15,15,15
push-up 10,10,10,10, 10
goblet squat 10,10,10,10, 10 w25lb bell
swings 15,15,15,15,15, w/25lb bell
band prayer press 12,12,12,12,12

sucks trying to get in shape

Peace




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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2156

When I was back in my early 30s I was living in Oregon and did sprints in the snow with a friend. The ground quickly became muddy and the snow sloshy which made the sprinting harder and a lot of fun. I only busted my ass a few times in all out slide or uncontrollable, flying slip.

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