My First Deadlift with the New Trap Bar

Today’s Workout Log

âHeavy Load Fridayâ

SuperSet (Do the two exercises back to back, then rest 3 minutes, repeat four more times)
Incline Bench Press – 180 pounds – Sets: 5/5/5/4/4.5
Wide Grip Pullups – Bodyweight – Sets: 12/8/7/6/5

SuperSet (Do the two exercises back to back, then rest 3 minutes, repeat four more times)
Trap Bar Deadlifts – 135 pounds – Sets: 5/5/5/5/5
Dips (5 count up/5 count down) – Bodyweight – Sets: 5/5/5/5/5

Workout Journal Notes

I got my new trap bar yesterday, and it was quite a workout in and of itself just unpackaging the thing.

It was wrapped so tight and heavy in tape and padding, I expected Brendan Fraser to show up in his Return of the Mummy gear.

Finally, I unleashed the beast from its sheath, and right away, it felt heavier than 45 pounds. That’s the same as my Olympic barbell, but with the more compact and awkward shape, it just seems like it weighs more.

I was so excited to get to the second half of the workout to try it out that I set a new personal best on bench presses, falling only a rep and a half short of completing all 5 sets.

Once I got to deadlifts, I found it was a little cumbersome to maneuver the plates onto the bar, but this will get much easier as I continue deadlifting.

They actually make a trap bar that has a little lever/stand that makes loading a lot easier, but that one was about $300 versus the $100 I paid for mine, so I think I’ll manage for now…

From the first rep, it felt excellent to be able to keep good form and lift without scraping up my shins, knees, and thighs.

Being this was my first experience ever with a trap bar, I’m sure my form wasn’t perfect, but I will get better with practice.

I was able to really stick my butt back and keep my chest up for each rep, and I wish I had bought a trap bar a long time ago.

Sure, there are hardcore barbell deadlifters that scoff at the trap bar, but it felt great and hit several muscles that I hadn’t felt before, particularly the area from my upper hamstrings to my lower back.

So, thanks to the new trap bar, deadlifts are absolutely here to stay, after I abandoned them for over a year, and I highly recommend anyone else with a long frame or similar situation at least try one out.

Tomorrow is a daily double with the first speed camp that I started last week at the crack of dawn (7:30am), and I’ll be testing out the original speed camp that I’ve been waiting for a few weeks to start at noon.

Check back to see if I last through my own personal “two-a-day” and how the two camps compare.

Current Stats and Measurements (July 13-20, 2008)

Height – 6’3″
Weight – 192.2
Bodyfat – 14.5%
Biceps – 14.5″
Calves – 15″
Thighs – 24.25″
Waist – 32.1″
Chest – 44.25″

Current Supplements

BSN CELLMASS (Creatine)
100% Whey Protein – Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder

Current Workout Routine

Custom Blend based mainly on the foundations of the following two books:

(I will be officially beginning and following Maximum Strength to the letter in a week or so, and right now I’m just introducing a new few aspects of it.)