yeah i figured it was pretty analogous to rack pulls, but i sure can't rack pull 520 for 2.

yeah, it'd be a bit like doing rack pulls, but its nice because I'm able to get my legs into it more without worrying about the bar hitting my knees.

I wont know for sure what the carryover is for ~another month. I have four more weeks on this DL program, and I'm sticking with the trap bar for the duration of that. My goal is 600 on the trap bar ~Christmas time. I plan to do a single standard DL at some point shortly after that, depending on how I feel.

fwiw, my speeds are not speedy when I'm pulling 400. The 360 the other day went pretty fast though.

As far as carryover, I'm pretty sure I can pull at least 500 right now with a conventional bar, but probably not 550. I'm hopeful to pull 550+ in another month or so. Pretty wide range, but I honestly dont know right now. I do know all this volume & weight has made my back stronger.

Miles - I can turn that trap bar upside down and it has handles at standard height. I'm doing this 10 week trap bar program using the higher handles to get used to being able to move that kind of weight. I'm doing the conventional speed DLs as an accessory exercise during this program so that I dont lose the feeling of pulling from the lower height.

12/5

Trap bar DLs
170*10*2, 260*6, 310*3, 350*3, 400*2, 440*2, 490*1, 520*1, 540*2

"speed" DLs (conventional)
400*3*3

shrugs (trap bar)
350*5*2

RDL - 320*5, 370*5 - It felt good to do these again with heavier weights. I wasn't so fried this time, as compared with before, because the number of sets and reps for the speed DLs are much less than in the beginning of this program. In the previous workouts, those things wore me out to the point where I couldn't do much after them.

bent over row - 180*5*2

lat pulldowns (single arm)- 140 (per arm) * 5, 155*5

arched back GMs - 195*5*2

flye eqi - 15*60
lat eqi - 15*60

I didn't feel nearly as worn out after this as I had after most of the previous DL days on this program. I like fewer sets & fewer reps & heavier weights.

I want a good new bar. I'm seriously considering this one:



Ivanko OBX-20KG Black Oxide Olympic Bar



Another one I'm considering is the Rogue/York BURGENER & RIPPETOE bar.

http://www.roguefitness.com/store/BR_bar.php


One more that's a long shot:

http://www.quest-nutrition.com/store...p?idproduct=54


The Q and the Ivanko are IPF approved for what its worth.

Anyone have any thoughts?

Not sure if you'd get the benefit of a good Oly bar...unless you're planning on doing more Oly work. That said, if an extra $200 isn't that big a deal go ahead.

I do like Oly bars and my gym for DL....like the knurling for easier grip and not sure, but it seems the bar is more narrow...hence easier to grip.

The Ivanko is nice in that it also has center knurling, which I like for HBBS (I sweat a lot in summer). But that's not so good for FS or lifts where the bar sits in rack position. These are very minor.

They're all for powerlifting. That's all I'm planning on doing for now.

They all have center knurling, which I think I do want. The B/R one is bare metal, while the others are coated. That's the main negative I think. I've read that the black coated bars (like the Ivanko one) have a more "chalky" feel than the ones with shiny coatings (like the Q). They all appear to be very well built & stiff, as opposed to olympic style bars which are more flexible. The $200 difference is not a huge deal, but its something.

i think the berg/rip bar is pretty bad ass.

Do you have one or have you used one?

no. but look at it. ****'s bad ass. plus rip.

yup, it is badass, and its the cheapest of the bunch, which is why I'm considering it. The others are also badass. Ivanko is a badass name too, and they make super high quality stuff. All of these bars are super strong. There are not a lot of bars that get certified by the IPF, and these are three that are.

I'm like a kid in a candy store. My wife told me I can get whichever one I want for Christmas

I do not look forward to having to listen to a wife.

i'd get a bar forged in the flames of Mount Doom.

lol, she's pretty cool about most stuff. I go to Vegas by myself or with buddies ~ 2 - 3 times a year with encouragement from her, play poker online whenever I want (poker is my hobby, not my job) & have a cool gym in my basement. Life is good

lol, where can I get one of those?

Mordor. One barbell to rule them all.

I spend money on all the **** that women hate spending money on... workout equipment, electronics (more and nicer than I need), expensive baseball cards, cars, etc.

I need to get it out of my system now because I know it isn't lasting forever.

Whichever bar you get cha, I'd like to take this opportunity to state again what an absurdly sick home gym you have.

Make sure you let her know the stuff that's important to you early on.

thanks

I have some time to decide. I'm leaving for vegas on Sunday, and my wife doesn't want to carry the new bar into the house while I'm gone, so I have to wait to order it until I get back home.

I put off working out for a couple days because my daughter & wife are both sick and I feel like I might have a touch of what they have. In the past, I've made myself way sicker by pushing myself too hard working out & lowering my immune defenses. I figured I would do a short, low volume workout with a little heavy weight.

12/9

squat
40*10, 130*8, 180*5, 220*5, 270*3, 310*3, 360*1, 410*1 PR
I felt strong, so why not go for it?
http://www.youtube.com/watch?v=oU9wtqyYp2k
Notice the bar bending. I need that new bar!

blast strap push ups
12, 12, 12


I decided I would only do 5 sets of KB swings + 5 sets of MB slams instead of 10 each to make this workout shorter. I figured to make it more challenging, I'd skip the treadmill recovery between sets. lolhardnoway. I'm in nowhere near good enough cardio shape to do that. I got through two sets of KB swings and two sets of NB slams and could hardly walk I was so wiped out. I wound up going back and forth after that, grinding out a total of 5 sets of KB swings (44*12, 62*12*3, 70*12), 5 sets of 15 MB slams and a total of 5 minutes on the treadmill.

I was so tired after that I forgot to do my EQIs. Hope I didnt make myself sick now.

i love swing and slam workouts, same body position, but force applied in opposite directions, will leave you destroyed if you gogogogo when you do it.

also, sauron is obv a kettletard

yeah, they balance each other out nicely. And they both act as a combo cardio/resistance exercise as well.

12/11

trap bar DL
170*10*2, 260*6, 310*3, 350*2, 400*2, 490*1, 540*1, 570*2 PR*! <----hard
http://www.youtube.com/watch?v=l5TPtoqr94U

speed DL
370*3*3

trap bar shrugs
370*5*2

RDL
370*5 (lolhardspent, etc.) 310*5

bent over row
180*5*2

alternating one arm lat pulldowns
155*5, 170*5

GM
195*5*2

lat EQI
15*60

flye EQI
15*60

almost seems like you should set up with the weight centered on your heels instead of midfoot since that's where it ends up a split second after it comes off the floor.

good observation. I noticed the bar path coming back a bit. I think I'll try that next time.

Back from Vegas. Unlike last trip, live MTTs were rigged this time. I did one minimal workout in the lame hotel gym while I was there. Nothing worth talking about.

12/19

Week 9 Coan-Phillipi 10 week DL program

trap bar DL
170*10*2, 260*6, 350*2*2, 400*2, 440*2, 490*1, 540*1, 585*1 PR!

http://www.youtube.com/watch?v=fCW-amBr82Q

No fails on the big lifts on this program so far - I'm happy about that, but unsure if I can pull 600 next week or not.


speed DLs
400*3*2

trap bar shrgs
370*5*2

RDLs
370*5*2

flye EQI
15*60

lat EQI
15*60

nice lift!