Off the workout plateau

trap-bar

Sometimes, a new piece of equipment is just what you need to bump you out of the ditch. I’ve had my 3rd day working out with this new trap bar that I bought off of Amazon. I’ve always been curious about it, but I’ve been a purist Olympic weightlifter and CrossFit’r for the past decade and was not very interested. I’m totally sold.

I’m using this as my warm-up for every workout. I leave it at 135 pounds and will do 10-15 deadlifts and a few shrugs to warm-up. Eventually, I’ll start to put some real weight on it and work in some sets. My body is already adapting to it.

I had mentioned a few posts back how bodybuilding has made its way back into my program. I’m probably doing too much right now, but I have some mandatory “active rest days” that help a lot when I teach yoga classes. I also keep to Ashiatsu massage every 3-4 weeks.

Here is my plan:
Warmup with light rowing, ski erg, or bouncing on a mini trampoline*
Trap Bar Deadlifts for a set of 10-15 emphasizing formCrossFit WOD including the bodypart emphasis for the day – goal is not to kill myself but to get my heart cranked up really high
Olympic Weightlifting with reps/assistance work on Weds & Sat, then heavy Thurs & Sun
Bodybuilding with Chest emphasis on Weds & Sat and Back on Thurs & Sun
Grace or Tabata Interval which is 30 reps of something or 8x 20 secs work with 10 secs rest*

*I used to be a runner from age 8 to 48. I injured my calf and it virtually ended my running career, which makes me sad. I’m using the trampoline barefooted to maybe get back into the running game.
*Tabata intervals are researched as the top way to increase cardiovascular health and performance. You can do almost anything. Wallballs, med ball slams, pushups, situps, pullups, push presses with a barbell, hand stand pushups, air squats, whatever!!

My next goals for the trap bar are:

  • Farmer carries around the block
  • Plyometric jumps
  • Overhead presses
  • More bent over rows
  • Lunges (?)
  • Heavy shrugs

 

 

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