Tag: Trap Bar Deadlift

Training Log 12/19/2021 – 12/25/2021

Sunday 12/19/2021
BW:184.0
–
Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15

Monday 12/20/2021
BW: 182.4
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5

Tuesday 12/21/2021
BW: 183.0
–
Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4

Wednesday 12/22/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3

Thursday 12/23/2021
BW: 182.4
–
1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5

Friday 12/24/2021
BW: 180.4
–
RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8

Saturday 12/25/2021
BW: 180.6
–
Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5

Training Log 12/12/2021 – 12/18/2021

https://youtu.be/VPfx1xuh6Xk

Sunday 12/12/2021
BW: 181.2
–
Comp Deadlift: 315×4 x 6 sets
Comp Bench: 225×4 x 6 sets
High Bar Pause Squat: 225×7 x 4 sets
DB Bench Press: 50’s x 30,20,15

Monday 12/13/2021
BW: 180.8
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 sets [emom]
Banded Woodchop x 10 x 3 sets
DB Single Arm Row: 50 x 10 x 5 sets
Chinup: BWx5 x 10 sets [emom]
–
60min JUDO

Tuesday 12/14/2021
BW: 182.0
–
Comp Low Bar Squat: 275×4 x 6 sets
Comp Press: 135×4 x 6 sets
4.5″ Block Pull: 275×7 x 4 sets
Floor Press: 185×7 x 4 sets

Wednesday 12/15/2021
BW:180.8
–
Assault Bike x 30min / 10.4 Miles
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Pushup x 10 x 5
Pull Aparts x 30 x 5
Neck x 20 x 30,25,20
Calf Raise (SL/DL) x 15/15 x 5

Thursday 12/16/2021
BW: 180.0
1.5″ Deficit Deadlift 225×7 x 4
CG Incline Bench 165x7x4
TnG Bench 135×23,10,9
High Bar Squat (no belt) 185×11,10,10
Band Assisted Pullup: Green x 15,15,10

Friday 12/17/2021
BW:184.0
–
RFESS x 10×5
Back Raise x15x5
CG Bench 175x7x4
Z-Press 75x10x3
DB CS Row 50’s x 10×5

Saturday 12/18/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Knee Raise x 10 x 10
45 Degree Side Bend x 15×5; x30s x 5
Situps x 15,15,10,10,10
Dips x 10×5
BB Bicep 33×25,25,15,15,10,10
Calves x30x5

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 11/28/2021 – 12/04/2021

https://youtu.be/jsf8p2MWYJ8

11/28/2021
BW: 182.6
–
High Bar Squat: 265×4 x 7
Comp Bench: 205×4 x 7
RDL: 235×8 x 3
Pullup: BWx 10,9,5,8,1,7,2,6,3,4

11/29/2021
BW: 181.2
–
Trap Bar Deadlift: 280×6 x 5
Press: 135×4 x 7
DB Bench Press: 85’s x 10,11,10
DB Single Arm Row: 100×8 x 3

11/30/2021
BW: 182.8
–
REST

12/01/2021
BW: 182.8
–
Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph]
SL/DL Calf Raise x 15/15 x 5
Copenhagen Plank x 20s x 5 sets
Ab Wheel x 15,10,10,10,10
Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5
Neck Extensions x 25 x 20,15,10

12/02/2021
BW: 180.2
–
Comp Deadlift: 300×4 x 7
Close Grip Incline Bench: 165×6 x 5
Barbell Lunge: 115×8 x 3
Chinup: BW x 8,8,8,7,7

12/03/2021
BW: 180.2
–
SSB Squat: 250×6 x 5
TnG Bench: 185×6 x 5
BTN Press: 100×8 x 3

12/04/2021
BW:181.0
–
Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
SL/DL Calf Raise x 15/15 x 5
Hanging Knee Raise x 20,10,10,5,5
45 Degree Side Bend x 10 x 5
Situp (myorep) x 20/10/10, 10/5/5, 8/4/3
Dips x 8 x 5
Neck Extensions 25×25,10,10

Training Log 11/21/2021 – 11/27/2021

https://youtu.be/3AkPdr2GdQY

Sunday 11/21/2021
BW:181.0
–
REST

Monday 11/22/2021
BW:182.0
–
High Bar Squat: 225×4 x 7
Comp Bench: 200×4 x 7
RDL: 225×8 x 3
Pullup: BW x 20,12,8,8,7

Tuesday 11/23/2021
BW:180.0
–
Trap Bar DL: 270×6 x 5
Press: 135×4 x 7
DB Bench: 85’s x 11,10,10
DB SA Row: 85×12 x 3

Wednesday 11/24/2021
BW: 179.0
–
Assault Bike x 30min HIIT – 9.1 Miles [5min WU; 10s/80s x 17]
Ab Wheel x 15,10,10,10,10; Side Plank x 30s x 5; Reverse Crunch x 10 x 5
DB Bicep: 15s’ x 20; 25’s x 12,12,10,8,8; Reverse Curl 45×10 x 4

Thursday 11/25/2021
BW: 178.8
–
Comp DL: 290×4 x 7
Close Grip Incline Bench: 155×6 x 5
Barbell Lunge: 105×8 x 3
Neutral Grip Pullup: BWx5 x 10 sets [30s-60s rest]

Friday 11/26/2021
BW: 181.2
–
SSB Squat: 250×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 95×8 x 3
Pendlay Row: 135×10 x 3

Saturday 11/27/2021
BW:181.4
–
Assault Bike HIIT – 10.0 Miles [2min WU; 120s/60s x 3; 60s/60s x 5; 30s/90s x 5]
Hanging Knee Raise x 30,20,20,10,10; Side Bend x 15 x 5; Situp x 30,20,10
Barbell Tricep Extension 33×25 x 4; Pushups x 20 x 3
Neck Extension: 20 x 25,15,10
SL/DL Calf Raise x 10/15 x 5

Training Log 10/31/2021 – 11/06/2021

https://youtu.be/-zNF8_gsr2s

Sunday 10/31/2021
BW:180.8
–
REST

Monday 11/01/2021
BW: 181.0
–
High Bar Squat: 225×4 x 7 sets
Comp Bench: 180×4 x 7 sets
RDL: 195×8 x 3 sets
Pullup: BWx14; Band Assisted Green x 15,15,20

Tuesday 11/02/2021
BW: 179.0
–
Trap Bar Deadlift: 240×6 x 5 sets
Press: 120×4 x 7 sets
Dumbbell Bench Press: 67.5’s x 12 x 3 sets
Dumbbell Single Arm Row: 75×10 x 3 sets

Wednesday 11/03/2021
BW: 179.8
–
Assault Bike x 30min LISS [10.4 Miles]
Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15
Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10
Neck Extensions x 20 x 25,15,10
Calf Raise x 30,30,20,20
–
ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON

Thursday 11/04/2021
BW: 179.0
–
Comp DL: 260×4 x 7 sets
Close Grip Incline Bench: 135×6 x 5 sets
Barbell Lunge: 75×8 x 3 sets
Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20

Friday 11/05/2021
BW: 178.6
–
SSB Squat: 220×6 x 5 sets
Wide Grip Bench: 175×6 x 5 sets
Behind the Neck Press: 80×8 x 3 sets
Strict Pendlay Row: 105×10 x 3 sets

Saturday 11/06/2021
BW: 177.8
–
Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles
Knee Raise x 30,20,10; Banded Woodchop x 30,25,20
Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10
Neck Extensions 20lb x 35,25,20
SL Calf Raise x 10 x 10 sets

Training Log 10/24/2021 – 10/30/2021

https://youtu.be/kQYeoANQv80

Sunday 10/24/2021
BW:180.8
–
REST

Monday 10/25/2021
BW: 180.2
–
High Bar Squat:
185×4
205×4
225×4 x 5 sets
–
Comp Bench:
175×4 x 7 sets
–
RDL:
185×8 x 3 sets
–
Pullup:
BW x 15
Band assisted x 10 x 3 sets

Tuesday 10/26/2021
BW:180.2
–
Trap Bar Deadlift:
200×6
220×6
240×6 x 3 sets
–
Comp Press:
115×4 x 7 sets
–
Dumbbell Bench Press:
67.5’s x 10 x 3 sets
–
Single Arm Dumbbell Row:
75x 10,8,8

Wednesday 10/27/2021
BW: 180.0
–
Assault Bike x 30min/9.8 Miles [5min WU; 20s/100s x 10 reps; 5min CD]
Ab Wheel x 40,20,15
Feet Up Side Plank x 45s x 3 sets
Situp x 30,15,15
DB Bicep x 25’s x 15 x 3 sets
BB Skull Crusher x 33lb x 30,20,15
Neck Extensions 15lb x 35,25,15
Calf Raise (SL/DL) x 10/25 x 3 sets

Thursday 10/28/2021
BW:180.8
–
Comp Deadlift:
255×4 x 7 sets
–
Close Grip Incline Bench:
135×6 x 5 sets
–
Barbell Lunge:
65×8 x 3 sets
–
Neutral Grip Pullup:
BWx16
Band Assisted x 15,15,20

Friday 10/29/2021
BW:181.2
–
SSB Squat:
200×6
210×6
220×6 x 3 sets
–
Wide Grip Bench:
165×6 x 5 sets
–
Behind the Neck Press:
75×8 x 3 sets
–
DB Chest Supported Row:
50’s x 25,15,10

Saturday 10/30/2021
BW: 180.8
–
Assault Bike x 30min/10.3 Miles [5min WU; 20s/100s x 10; 5min CD]
–
Knee Raise x 25,15,10; Banded Woodchop x 25,15,10; Situp x 35,20,20
DB Seated Bicep 15’s x 30,25,20; JM Press 45×30,20,10
SL/DL Calf Raise BW x 10/25 x 3 sets
Neck Extensions 20lb x 30,20,10

Training Log 01/26/20 – 02/01/20

Weekly Miles Walked: 25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 140 Miles [Goal:1500]

I’ve been training during my meal break at work. I get an hour, so I’ve been doing all of these sessions in 40-50 minutes. It’s amazing how much work you can pack in a short amount of time if you have to.

1/27/20
BW:177.0
–
Trap Bar:
322.5×7
395×1
445×1
322.5×7 x 5 sets
[1.5-2min rest]
–
Rear Foot Elevated Split Squats:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]

01/28/20
BW:176.6
–
Press:
120×7
135×1
150×1
167.5×1
120×7 x 6 sets
[2.5min rest]
–
Chinups:
BW x 20,8,8,8,8,8 [60s rest]
–
Close Grip Bench Press:
85×25,15,10 [60s rest]
–
Seated Bicep Curl:
15’s x 25,15,10 [30s rest]
–
Band Tricep Pushdown:
Blue x 40,30,30 [30s rest]
–
Hollow Body Hold:
60s,45s,30s [60s rest]

01/29/20
BW:180.4
–
Trap Bar:
347.5×5
395×1
445×1
347.5×5 x 5 sets
[2.5min rest]
–
3-0-0 Tempo Rear Foot Elevated Split Squat:
BW x 10 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
SL x BW x 10 x 6 sets
DL x BW x 20 x 2 sets
[10-20s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Knee Raise:
BW x 20,10,10,10

01/30/20
BW:178.4
–
Press:
130×5
150×1
167.5×1
130×5 x 6 sets
[1-1.5min rest]
–
Dumbbell Row:
80×10 x 3 sets
75×10 x 3 sets
[60s rest]
–
Pushups:
BW x 25,15,10 [30s]
–
Strict Hammer Curl:
25 x 25,20,15 [30s rest]
–
Skull Crusher:
45 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [30s rest]
–
Banded Row:
Blue x 25 x 2 sets [30s rest]

01/31/20
BW:179.2
–
Trap Bar:
385×3
420×1
445×1
385×3 x 5 sets
[1.5-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
Single Leg x BW x 20,15,10 [60s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
20 x 35,25,15 [30s rest]
–
Hollow Body Hold:
45s x 3 sets [45s rest]

02/01/20
BW:179.0
–
Press:
142.5×3
152.5×1
167.5×1
142.5×3 x 6 sets
[1.5min rest]
–
Band Assisted Pullups:
Blue (x2) x 25,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10,10 [60s rest]
–
Barbell Bicep Curl:
45 x 15 x 4 sets
–
JM Press:
65 x 20,15,10,5 [30s rest]
–
Knee Raise:
BW x 15,15,10,10 [60s rest]

Training Log 01/19/20 – 01/25/20

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]

01/20/20
BW:177.0
–
Trap Bar w/ Belt:
315 x 7
365 x 1
405 x 1
437.5 x 1
315 x 7 x 8 sets
[1.5 – 2.5min rest]
–
Press w/ Belt:
117.5 x 7
150 x 1
162.5 x 1
117.5 x 7 x 8 sets
–
Chinups:
BW x 20,8,8,7,8,6 [60s rest]
–
Barbell Bicep Curl:
45 x 30,18,12 [60s]
–
Banded Tricep Pushdown:
Blue (x2) x 50,20,15 [30s]

01/21/20
BW:176.6
–
30min Treadmill:
8.5mph x 800m x 4 [120s rest]
8.5mph x 400m x 2 [120s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/22/20
BW:177.6
–
Press /w Belt:
125×5
150×1
162.5×1
125×5 x 8 sets
[1-2min rest]
–
Dumbbell Single Arm Row:
75 x 10 x 6 sets [60s rest]
–
Pushups:
BW x 25,15,10 [60s rest]
–
Dumbbell Seated Curl:
15’s x 25,15,10 [30s rest]
–
Barbell Tricep Extension:
45 x 25,15,10 [30s rest]

01/23/20
BW:177.6
–
Trap Bar:
340×5
390×1
437.5×1
340×5 x 8 sets
[2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BWx25,15,10 [30s rest]
–
SL/DL Calf Raise:
BW x 15/10 x 4 sets

01/24/20
BW:177.0
–
Press:
135×3
150×1
162.5×1
135×3 x 7 sets
[1-1.5min rest]
–
Assisted Pullups:
Blue Bands (2) x 20,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10 [60s rest]
–
Barbell Bicep Curl:
45×25,15,10 [30s rest]
–
Barbell JM Press:
45×25,15,10 [30s rest]
–
Hollow Body Hold:
BWx60s,45s,30s

01/25/20
BW:178.4
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Hanging Knee Raise:
BW x 20,10,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Barbell Bent Over Row:
100 x 25,15,10 [60s rest]
–
20min Treadmill:
10mph x 60s x 10 sets [60s rest]

Training Log 01/12/20 – 01/18/20

Weekly Miles Walked: 32 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 92 Miles [Goal:1500]

01/13/20
BW:178.2
–
Trap Bar w/ Belt:
310 x 7
365 x 1
427.5 x 1
310 x 7 x 8 sets
[2.5min rest]
–
Press w/ Belt:
115 x 7
135 x 1
157.5 x 1
115 x 7 x 8 sets
[2.5min rest]
–
Chinups:
BW x 19,8,7,7,7,7
[60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10
[30s rest]
–
Band Tricep Pushdown:
Blue x 75,40,25
[30s rest]

01/14/20
BW:178.2
–
30min Treadmill:
8 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]
3 x 30s @ 10mph [90s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 50,30,30 [30s rest]
–
Ab Wheel:
Knees x 50,25,15 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/15/20
BW:178.6
–
Press:
122.5 x 5
135 x 1
157.5 x 1
122.5 x 5 x 8 sets
[2-2.5min rest]
–
DB Single Arm Row:
75 x 15,10,10,8,8,8 [60s rest]
–
Pushups:
BW x 25,15,15 [60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10 [30s rest]
–
Banded Tricep Pushdown:
Blue x 60,30,30 [30s rest]

01/16/20
BW:179.0
–
Trap Bar w/ Belt:
332.5 x 5
380 x 1
427.5 x 1
332.5 x 5 x 8 sets
[2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Single Leg Calf Raise:
BW x 10 x 10 sets [10s rest]

01/17/20
BW:178.6
–
Press w/ Belt:
130×3
145×1
157.5×1
130×3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 10,10,10,8,6,6 [60s rest]
–
Assisted Wide Grip Pullup:
Blue Band x 5 x 5 sets [30s rest]
–
Dips:
BW x 10 x 3 sets [60s rest]
–
Dumbbell Hammer Curl:
25’s x 25,15,10 [60s rest]
–
Close Grip “Foam Roller” Bench Press:
85 x 25,15,10 [30s rest]
*Used a foam roller as a board press

01/18/2020
BW:177.8
–
30min Treadmill:
15 x 60s @ 10mph [60s rest]
–
Barbell Wide Grip Bent Over Row:
125 x 10 x 6 sets [60s rest]
–
Hanging Knee Raise:
BW x 20,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]