The Mortman Cometh: 5/3/1 Log with a splash of Sheiko

[ktj4l]

What does the trap dead do differently than a barbell dead? Is there any other added benefit with the trap bar?

More quad involvement and you can use more weight.

[NC_Tarheel]

More hip/grip involvement because you can use more weight.

Fixed.


It's the same movement as a dead...don't know why the quads would be any more involved just because of hand positioning.

[ktj4l]

The hand positioning with the trap bar helps you get the 'bar path' through your body essentially, which is easier on the lower back. Unless I misunderstood completely, the squat is more quad-dominant, the barbell deadlift is more hamstring-dominant and the trap bar deadlift is more balanced. You could pull it like a barbell deadlift I guess, but it looks more like a mix of deadlift and hack squat the way most people perform the lift. I agree about the hip/grip involvement.

[thom2355]

The hand positioning with the trap bar helps you get the 'bar path' through your body essentially, which is easier on the lower back. Unless I misunderstood completely, the squat is more quad-dominant, the barbell deadlift is more hamstring-dominant and the trap bar deadlift is more balanced. You could pull it like a barbell deadlift I guess, but it looks more like a mix of deadlift and hack squat the way most people perform the lift. I agree about the hip/grip involvement.

A squat should not be quad dominant. Involved....yes, but the hamstrings and glutes are primary movers. The trap bar takes a lot of stress off your lower back as you indicated, but it still loads in the same way as a standard deadlift with the exception of loading the weaker muscles of the lower back. Keeps stress off of them and allows you to strengthen the posterior chain and I suppose quads to a degree.

[bigwade800]

We use the trap to develop pulling power. Think like we use decline to develop pressing power for the bench. It's fun to pull bigger weights with the trap but, ergonomically, the bar allows us to pull without over stressing the lower back. And the focus of heavier weight is used here so we can pull with form and speed when we pull form the floor. CNS wise, the guys are so wired from pulling bigger, the weight feels llighter and in many cases is lighter and they focus on form versus just gross weight. That's the really short version here.

[Anthony21]

That's awesome info, appreciate the great break down. Maybe at some point I should incorporate this.

[bigwade800]

The trap bar is very overlooked. We will wave heavy singles and triples and sometimes just use it as a warm-up. We've been pretty successful using it this way.

[Anthony21]

The trap bar is very overlooked. We will wave heavy singles and triples and sometimes just use it as a warm-up. We've been pretty successful using it this way.

I will probably give it a go once I get my deadlift numbers to a respectable amount.

[bigwade800]

why wait? It could be the tool that gets your pull exactly to that, respectable? why not?

[Anthony21]

why wait? It could be the tool that gets your pull exactly to that, respectable? why not?

Well right now i'm in the midst of my run on my 2nd cycle with Madcow. I'll probably give it ago on my next cycle or if I use another program.

[bmontgomery87]

The trap bar is very overlooked. We will wave heavy singles and triples and sometimes just use it as a warm-up. We've been pretty successful using it this way.

no trap bar here.

BRB taping my farmer's handles together.

[bigwade800]

if you know a welder, you can have one fairly quickly

Look for a warehouse seller that does 2nds, I find them there all the time. If you aren't pulling 5+ for reps, you can get a super DL bar fairly cheap. I have one from Gill Athletic I got years ago. It's a cheap alternative.

[bmontgomery87]

Look for a warehouse seller that does 2nds, I find them there all the time. If you aren't pulling 5+ for reps, you can get a super DL bar fairly cheap. I have one from Gill Athletic I got years ago. It's a cheap alternative.

repping in the 5's is a plan of mine within the next year.

I'll look into it. I think I have all of the gym equipment I want/need at the moment other than a texas power bar. Trying to pick one up this year.

[NC_Tarheel]

repping in the 5's is a plan of mine within the next year.

I'll look into it. I think I have all of the gym equipment I want/need at the moment other than a texas power bar. Trying to pick one up this year.

Switch to cloth diapers.

Put a dollar in a jar every time you change a diaper

Changer 250 diapers

Purchase bar




(Just make Janice do all the diaper washing for this to REALLY work )

[bigwade800]

what's the zip out that way?

[MakeGoBoom]

good info....

uses cloth diapers.... and wins

[mmorton]

1/9/13

Ogre Bench day

BW 213.5

Bench
265x6
275x6
255x8

BB Row
135x3x12

Face Pulls
57.5kgx3x12

Kneeling Rope Pulldowns
40kgx25
50kgx75

DB Shrug
100perx3x12

Hammas
35sx3x12

good workout today..

265x6 - sorry i'm not sorry for the spike lee angles


275x6

[FrmrHoss]

I'm here for the crotch shots.

[bmontgomery87]

what's the zip out that way?

my way?
24153

[bmontgomery87]

strong camera angle

[bigwade800]

simple enough

I'll e-mail for next week, let me know your schedule for the rest of the lifts.

[ulsak]

No dips as assist moves? seems that facepulls are a big hit at bench days...
Strong benching...and always interdasting shorts..

[NC_Tarheel]

No dips as assist moves? seems that facepulls are a big hit at bench days...
Strong benching...and always interdasting shorts..

There is no tricep assistance with Wade's program except for close grip declines....

He also threatens physical harm if he finds out

[bigwade800]

no dips, so rough on you

Benching heavy twice a week is plenty

That being said, for those that like dips, discuss why and why you think they help you.

[mmorton]

no dips, so rough on you

Benching heavy twice a week is plenty

That being said, for those that like dips, discuss why and why you think they help you.

To make dem tittays purtier?

[bigwade800]

yeah, no...

[thom2355]

no dips, so rough on you

Benching heavy twice a week is plenty

That being said, for those that like dips, discuss why and why you think they help you.

I love them because they involve a lot of use of triceps and some chest....very unlike the decline bench....oh....wait

[bigwade800]

Well played, sir

[Anthony21]

Big time benching Matt, nice work.

[MakeGoBoom]

strong bench...*******