Trapped

     Today is our 10 week "deadline" for the 5 day split that we've been following. I'm proud of us for following a program for 10 weeks. We've made progress and both of us have gotten stronger, regardless of whether or not we see any physical changes. Today was also Monday and that means deadlifts, but we switched it up and did some trap bar deads. Neither of us have done them before so we thought we'd give it a go. Here's what got done tonight:

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TRAP BAR DEADS:

148lb x10

(181lb x5) 4x

TRAP BAR DEADS / FARMERS CARRY:

(148lb x5, 15' carry 148lb x5) 3x

*There is a caveat on these deads - I'm not sure of the exact weight of the bar itself. We guesstimated it to be about 60lb.

WIDE CABLE ROW:

(70lb x12) 3x

65lb x9, x3

SINGLE ARM LAT PULLDOWN:

30lb x10

35lb x10

40lb x10

45lb x10

ASSISTED PULL UPS:

105lb x10

(95lb x6) 2x

BACK EXTENSIONS:

10lb x10

25lb x6

45lb x5

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     I really enjoyed the trap deads and I especially loved doing the farmers carries. It's been quite some time since I did carries of any sort and I've missed them! Frank said he'd like to switch between conventional and trap deads from now on and I'm totally on board.

     I did the back extensions because I feel as though I've been focusing on the upper / mid back but neglecting the lower back. I've always liked the back extensions but I have to say that I'm not a fan of the location of the bench itself in the gym. They have it facing the mirror, but that means that the entire gym gets to look at my derriere while I'm working. It's a good thing I have Frank there with me - I make him stand in back of me lol.

    All told, I'm happy with tonight. Everything felt good, no pain anywhere and no injuries. What more could I ask for?