Trap Bar Deadlifts…

15x3 @ 320lbs

1 @ 410lbs

Then, 1 @ 500lbs! 

Pumped! I haven’t deadlifted in months. First time over 500lbs since August. 

Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Cash Out: 5x10 Sprints

AVG HR - 124 BPM

MAX HR - 146 BPM

Trap Bar Deadlifts - 500lbs x 5zzz

Did 500lbs for 3. Tied my PR. Pissed at myself because I knew I could have done a 4th rep. 

Did another set and got 5 reps at 500lbs! 2 rep PR! 

Lift heavy. Fear Nothing. 

Trap Bar Deadlifts...

Only had 15 minutes today in between a crazy schedule. 

Got in 150 trap bar deadlifts at 165lbs. 

15 sets of 10 in 15:52. 

Something is ALWAYS better than nothing! 

AVG HR - 138 BPM

MAX HR - 193 BPM

“Building a gym in my garage was one of the best thing I’ve ever done. I love the training environment of a gym but when life gets in the way - which is most of the time - I have zero excuses. Something is ALWAYS better than nothing. Discipline equals freedom”! - Jocko Willink

Trap Bar Deadlifts & Sprint Repeats...

TBDL - Ten sets of: 350lbs x 3 

Sprint Repeats -15x10M @ 90%

Trap Bar Deadlifts & Planche Push Ups...

Trap Bar DL - High Bar:

260x5x1

350x5x1

440x3x1

490x1

500x1

510x1

520x1 - Fail 

Planche Push Up: Success! (sloppy as hell but progress). I have only been working the Planche for two weeks. I still have a long way to go but am amazed how fast progress comes when you continue to push.

Trap Bar Deadlifts...

135x5

225x5

315x5

365x3

405x1

475x1  - 20lb PR on the lower handle! 3x my bodyweight! 

Then, attempted 500x1 - FAIL

Trap Bar Deadlifts, 20 Second Front Level & Headbanger Pull Ups...

High Bar: 5x5 @ 350lbs (65% of 1RM) - reset in between each rep 

25 total reps @ 350lbs

Wasn’t feeling it today. Felt tied and weak. Decided to lower weight and volume and just move. 

Finished with: 

Got a 20 second Front Lever and did some Headbanger Pull Ups. 

“Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

Trap Bar Deadlifts...

Trap Bar DL - High Bar:

260x5

350x5 

440x3

490x1

545x1 - Failed 

Finished with: 5 sets of 440x3 (80% of 1RM) then, 5 sets of 440x1x3 (reset in between each rep) 

30 total reps @ 440lbs! 

Trap Bar Deadlifts & DB Romanian Deadlifts...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x3

510x1

542.5x1 - 2.5lb PR! 

Happy Day!

DB Romanian Deadlift - 3x8 @ 210lbs (105 DBs) then, 3x5 @ 250lbs (125 DBs) 

100 Push Ups & 50 C2B Pull Ups - Day 11...

100 Decline Ring Push Ups

50 Close Pull Ups

Trap Bar DL - High Bar:

330x3

420x1

Then, FAILED @ 600lbs. Tried twice. That’s almost 4x my bodyweight. I will pick it up! 

100 Push Ups & 50 C2B Pull Ups - Day 7...

100 Ring Push Ups

50 C2B Pull Ups

Trap Bar DL - High Bar:

330x5

380x5

420x5

510x8 - 5 Rep PR! 

540x4 - 7.5lb PR on my 1 rep max!  

I GOT FOUR REPS!

Legs - Trap bar deadlifts & snatch grip deadlifts...

Snatch Grip Deadlift 

135x5

185x5

225x5

315x3

Trap Bar Deadlift

135x5

225x5

315x5

365x3

405x5

455x1!  - PR on the lower handle. Never tried more than 405 before. 

Cash Out: Ab Wheel Rollouts - 1x5

Trap bar deadlifts & snatch grip deadlifts...

Trap Bar DL - High Bar:

240x3

330x3

420x3

430x1

440x1

450x1

Snatch Grip Deadlift 

135x5

225x5

315x3

345x1

365x1

400x1

Finished with:

407.5x1 - 2.5lb PR! 

Deadlifts...

Snatch Grip - 5x3 @ 315lbs

Trap Bar - 3x5 @ 275lbs

Felt like crap today. Tired. Slow. Old. Decided

scale back and just move. “Something is always better than nothing”. 

Just. Be. Consistent. 

7-5-3 Wave - Legs...

Machine Hack Squat - 240-260-280/260/280-300

Trap Bar DL - 330-350-370/350-370-390 then, 430x1, 480x1, 500x3! 

Gironda 8x8 - Trap Bar Deadlifts...

AM: Metfit

• Trap Bar DLs  - 330lbs @ 3-1-1-1 tempo 

Finished with:  Seated Calf Raises - 4x8 - 160lbs, 4x8 - 110lbs

Slow Down Your Tempo

Your body doesn't know the number of reps you're doing or the weight on the bar. It only knows the tension it must create to overcome a load, and the time that tension takes.

In other words, if your goal is to build muscle you should stop obsessing over the weight on the bar and instead focus on the contraction of each muscle.

Slowing down your lifting tempo allows you to both improve your mind-muscle connection and increase your time under tension, a key component to increasing metabolic-stress driven hypertrophy.

Try a 3111 tempo

• The first "3" is the eccentric or negative.
• The second number is the "bottom" of the rep. In this case, take a one second pause.
• The third number is the concentric or the "up" phase, so you should lift "up" in one second.
• The final number is the end of the rep before beginning the next. In this case, a one second pause between each rep.

PM: Kettlebell Romanian Deadlifts - 8x8 @ 70lbs each (one 70 plus two 35’s)

Legs...

Box Squats 

135x3

185x3

225x3

*12 inch box 

Back Squats 

225x5

225x5

225x5

250x3

275x1 

Trap Bar Deadlift

135x3

225x3

315x3

405x3

480x1

Pretty happy with my back squats considering I haven’t done them in a while. Focused on depth. Not a bad day after multiple meeting and 200+ miles of driving. 

Now: Time to eat! 

Trap Bar Deadlifts...

10x5 @ 330lbs

Focused on slow negatives. 

Muscles used in the trap bar deadlift: Hamstrings, Quadriceps, Glutes, Spinal Erectors, Trapezius and Forearm flexors (grip strength). 

German Volume Training - Trap Bar Deadlifts...

Trap Bar Deadlifts - 10x10 @ 225lbs

Last couple of sets - 3 second negative (8 seconds on last rep). 

22,500lbs lifted! 

Smith Machine Squats & Trap Bar Deadlifts...

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


Trap Bar Deadlift
135x2
225x2
315x2
405x2