Trap Bar Deadlift…

10-9-8-7-6-5-4-3-2-1 @ 320lbs*

Last 15 reps (5-4-3-2-1) in 44 seconds. 5 second test in between sets 

55 reps at 2x bodyweight! 

AVG HR - 122 BPM

MAX HR - 146 BPM

@ Metfit

Trap Bar Deadlift - Max Reps @ 2x BW…

Max Reps @ 320lbs - Got 30 reps @ 2x my body weight (5 Rep PR!)

9,600lbs lifted in 50 seconds. That sucked.

“Grinding out a high-rep set of deadlifts will test you physically and mentally. You’ll probably want to quit mid-set, but pushing past pain and fatigue is the only way to reach your training goal. The resulting increase in mental toughness will have a positive effect on many aspects of your life. No matter what challenges you face, you’ll always be able to say, “30-rep deadlifts are harder than this”.

AVG HR - 121 BPM

MAX HR - 164 BPM

Trap Bar Deadlift & Yoke Runs…

Trap Bar Deadlift - Low Bar…

230x3

320x1

410x1

505x1

The long slow climb to 600! 

“Yoke Runs”...

50 “Runs” - AFAP x 30M @ 185lbs

1500M Total 

“Running” with 185lbs is no joke! 

“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbend

AVG HR - 116 BPM

MAX HR - 143 BPM

Trap Bar Deadlift - Low Bar…

Max Reps @ 410lbs  - Got 12 reps! 

Double DB Devils Press - 5x5 @ 35lbs

“Never stop training. The minute that you allow the mindset of “the gym will be there tomorrow” to permeate, the wheels fall off.  Time is a cruel mistress.  She is unforgiving and does not accept excuses or mediocrity.  Walking into the gym each day is your way of kicking Father Time in the balls”. - John Welbourn

AVG HR - 126 BPM

MAX HR - 154 BPM

Trap Bar Deadlift...

Max Reps @ 315lbs - Got 25 reps @ 2x my body weight (4 Rep PR!)

Then,

5x15 @ 155lbs

Trap Bar Deadlift...

Max Reps @ 315lbs - Got 21 reps @ 2x my body weight! 

Then,

3x15 @ 155lbs

Trap Bar & Snatch Grip Deadlift...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x1

450x1

Snatch Grip DL

135x3

225x3

315x1

365x1 (dropped at the top)

Leg Extensions 

70x3x8

Cash Out: Slow Strict Bar Muscle Up. Sloppy as hell but I’ll take it. I need to make the transition seamless!

9-7-5 Wave - Deadlifts & Russian Kettlebell Swings ...

AM: Snatch Grip: 185-205-225/205-225-245(2) 

Trap Bar (Low handle): 185-205-225/205-225-245 then, 2x3 @ 315 (slow)

Kettlebell Sumo Deadlift: 10x5 @ 205

PM: Russian Kettlebell Swings  - 10x10 @ 97lbs

“Heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones”. - Mike Mahler

Legs - Ten Rep Back Squat & 1RM Trap Bar DL...

Back Squats 5-3-10

225-275-225*

*Ten reps at 225lbs felt solid! Need to try 20 reps next time. 

Trap Bar DL - High Bar:

150x1

240x3

330x3

420x3

510x1

532.5x1 - Failed first attempt. Then got it!

2.5lb lifetime PR! 

*Weighed 155lbs this morning. 

Gironda 8x8 - Trap Bar Deadlifts...

Trap Bar DLs - 330lbs then: 420lbs x 1, , 510lbs x 1, FAILED @ 560lbs, FAILED @ 535lbs x1. 

*530lbs is my PR on that Rogue Trap Bar! 

I had both 560 & 435 off the ground. Failure is just one step closer to success! 

Finished with:  Seated Calf Raises - 90lbs

Snatch Grip & Trap Bar Deadlift...

Snatch Grip - 4x8 @ 235lbs

Trap Bar Deadlift - 4x8 @ 315lbs (finish with ten second negative and 3 second pause st the knee) 

Cash Out: 2x8 GHD Raise* 

*Insanely difficult. At least for me!

25 Rep Trap Bar Deadlift Pyramid...

315bs: 1-2-3-4-5-4-3-2-1

“Juke Box Hero”...

Ten rounds of:
10 Russian Kettlebell Swings (53)
5 Trap Bar Deadlifts (155)
200M Hill Run
24:41

“Heavy Hands”...

25 Trap Bar Deadlifts (205)
500M Farmers Carry (155)
25 Trap Bar Deadlifts (205)
29:08 Rx

Smith Machine Lunge/Squat Combo & Trap Bar Deadlifts...

Set 1: 95/95
Set 2: 115/115

*4-4/4-4 on lunge then 8 back squats

Smith Machine Squats
135x5
185x5
225x5
275x5
315x3

Trap Bar Deadlift
135x1
225x1
315x1
405x1
475x1
500x3 - F Yea!