Day: January 16, 2021

Trap bar deadlift

I did wonder about stability when I saw my videos; I’ll have to lock in the arms, especially when deadlifting with high handles.

This low handle single with 255 didn’t look too bad:

But this high handle set of 5: too wobbly. Note: I spend the first 40 seconds psyching myself up..lift starts at 40 seconds.

The workout itself:

10 x 134, 10 x 184, 1 x 224, 1 x 255 (all with low handles)

High handle: 5 x 285, 1 x 285, 5 x 274

Low handles again: 10 x 224

Note: my goal was 2 sets with 285 but on the second set I gave up after 1 rep as I felt my form..not great to begin with, falling apart. The 274 was much more in control. The final 10 x 224 was almost comfortable, though I did get out of breath.

Road was slightly slippery; just above freezing and I did have to navigate some slush patches. I did straighten up and it kept the glute discomfort to a slight ache.

My progression:

August 5, 2019: managed a High Handle hex dead 225 (1 rep)
August: typical sets were 4 x 175, 4 x 195 (handles up)
September: 4 x 205 head dead (handles up)
November: got 4 x 225 hex dead, handles DOWN
December: got 1 x 225 bar dead, then 4 x 225
December 20, 2019: got 1 x 230 bar deadlift
DEcember 25: got 1 x 233 bar deadlift (home)
Dec 27: got 1 x 235 dead
Dec 29: got 1 x 240 dead (bar)

2020
Jan 11: got 245 hex dead (handles down)
Jan 25: got 255, then 260 conventional dead
Feb 1: got 255, 260 Sumo, 6 x 233 conventional
Feb 8: got 266 conventional, 5 x 238 Sumo.
April 5, 5 x 244
April 18: 5 x 244

Gap for sore back: switched to low handle trap deads

May 23: 10 x 206
June 7: 10 x 217
June 20 1 x 250 trap
July 4: 10 x 222
August 1: 4 x 250 (trap, low handle)

Gap for Virtual ultra (24 hour)

August 22: 4 x 254 (trap..low handle)
August 29 1 x 274 (trap, low handle)

September 5: switched to full stop deadlifts: sets with 244
September 12: 10 x 222 (full stop)
September 27 4 x 254 5 x 244 (full stop)
October 4deficit: 10 x 134, 10 x 184, 5 x 224
regular: 2 x 259; didn’t try a 3’rd rep as I felt a tug in my right hamstring (high)high handles: 10 x 224:
October 17: High handle: 5 x 254, 5 x 264 (fairly easy)Low handle, neutral: 5 x 244
October 24: High handle: 5 x 264, 5 x 274, low handle: 10 x 224

October 31: 1 x 254, High Handle 1 x 284, 1 x 274

November 7: High Handle: 5 x 274, Low Handle: 5 x 249

November 14: Low Handle: 1 x 254, High Handle: 1 x 289, 1 x 294, Low Handle: 10 x 224

November 18; High handle 10 x 234 (by accident; added an extra 5 to each side)

November 21: Low Handle deficit: 1 x 254. High handle 1 x 301, 10 x 244. Low Handle: 10 x 224.

November 28 Low handle 5 x 254 (no bounce)

December 5 Low Handle 1 x 284, 10 x 229. (no bounce)

December 12 High handle: 1 x 274, 1 x 304 (easier than the 301 2 weeks ago), 1 x 274, 10 x 244
Low handle: 10 x 224 

December 19: 5 x 274 high handle, 5 x 254 low handle. (missed 301 low handle 4 times)

December 26: High handle: 1 x 314, 5 x 279, low handle: 5 x 254

2021

Jan 2: 5 x 279 high, 4 x 259 low, 5 x 234 deficit (lots of misses with 319 high)

Jan. 9: High handle: 5 x 279, 5 x 279 (effort) Low handle 5 x 255

Jan. 16: High handle: 5 x 285, 1 x 285, 5 x 274, Low handle: 10 x 224.

My relationship with the pull up..

I admit that my pull ups have gotten kind of ragged as of late…weight gain? Weakness? We’ll see. But for now…when I attempt a set, AFTER being warmed up, my first few look nice and high:

(from earlier in the year).

But on my final sets..oh my…this was 45 to 50…still don’t quite fully trust the shaky bar.

My fat gut gets in the way, but as you can see, I seem to want to center my body directly under the bar so as to keep my slightly unstable apparatus stable. I’ll have to work on finding stuff to shim it with.

And that is the thing will pull ups; there isn’t a standard definition. By some people’s standard, no reps counted (ok, I was toward the end and tired).

This guy wins competitions though I suppose some might not like it as he looks up all of the way:

I might try some of these.

Workout ok, 51 reps in singles (some with 10 count rests), 3’s and 5’s. Better than Wednesday but I need some work..and I need to lose a bit of weight too.

Bench press: 10 x 134, 3 x 184 (light touch..mini pause), 3 x 174 (missed no. 4), 4 x 170, 5 x 165 (had to grind out rep 5) Thank you spotting pins!

rows: 4 sets of 10 x 134

shoulder presses: seated, 2 sets of 10 x 48, then 2 sets of 8 x ??? I am calling it 96 (10 kg, 6 kg on each side, 10 kg bar? 1 kg for each collar)

Push ups: 40, 30, 10.

Head stand.

Note: did my usual back and later, rolled my left glute.

I am going to have to get a bit stricter with eating as I cannot do distance ..yet.