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Started By studentofintensity (Oklahoma City, OK, U.S.A.)

Started on: 10/20/2005 1:07:17 AM, viewed 615 times
Darrell, how is the trap bar deadlift and clean and jerk routine going?

I read some threads where you were talking about the routine you are on. What type of gains are you getting, and could you outline the program with the weights you are using-recent increases included–number of sets and also the frequency. I am always interested in checking out results of different routines, since I myself cannot perform every type of routine, and yours is very low volume and unusual to say the least. I am also curious about the gains people on here are getting using the athelete′s routine. I would like comments about frequency of it in relation to improvments in reps performed and weight lifted.

This Topic has 9 Replies: Displaying out of Replies:

dafortae (a, a, U.S.A.) on 10/20/2005 10:03:10 AM

Hi studentofintensity,

The workouts have been great.

I′ve mentioned, that the weights are way too light, so I′ve had to adjust my cadance every workout, to keep my rep range valid.

I′ve been using JUST the trap bar, with no weight (because I have no weights for it), and going SUPER SLOW on each rep, touching IT to the ground. I never truely hit failure with it (NOW, did in the beginning), because the amount of energy being lost isn′t high enough to exceed the replenishment. But anyway, I′ve doubled my "strength" with it, so I can go indefinitely.

The clean & press is also using light weight, 110 pounds (I weigh 160). I don′t try to get perfect form though, like Olympic lifters. I actually TRY to do it inefficiently, with a slower clean, because it′s too light. When I first started it, I could only press that about my head about 4 times, with a quick cadance. Now, I can do about 8 reps, and do them slower on the press. I used to be TOTALLY out of breath when doing them, now they are much easier. It′s STILL very draining, don′t get me wrong, but my overall shape has improved quite drastically, compared to when I was using machines. It involves EVERY muscle in the body. I′ve been trying to really focus on using my CALVES as much as possible on the clean.

I would do this:

Workout 1


1 set of Super Slow Trapbar Deadlifts (to as close to failure as possible)

rest 7 days

Workout 2


1 set of Clean & Presses (to failure on press)

So basically, even though I′m using the same weights as when I started, I′ve majorly slowed down the cadance, which translates to a huge gain in real strength. I′m HOPING to get some weights for Christmas, so I can really take off. But I′ve found that the strength gains I made on the machines, where I was using 480 pounds on MedX, did NOT transfer to the clean & press. They DID to the deadlift, but not the clean & press! I think it′s because the rep speed was so different, plus the pressing overhead wasn′t anywhere in my routine. I was just doing dips and pulldowns for upper body.

Anyway, now I′ve kicked intensity up, doing more negatives on the clean & press, trying to go deeper into inroad, to see where that gets me.


Traps (Philly, pa, U.S.A.) on 10/22/2005 12:12:45 AM

why don′t u buy weights. w8s are very cheap. they are like 1 dollar a lb at dicks.

no offense darrel. but doing clean and press with 110 does not sound like things are going great. instead of slowing the cadence down to try and make it harder. which all that really does is increase the TUT not make it harder, instead keep adding wieght to the bar. when your doing the clean and presss with 200 lbs you will see a big diffrerence. I doubt you are really seeing a "DRASTIC" difference from the gains you posted.

if your 160 you should still be doing ALOT more than 110 lbs.

smanjh (somewhere in, the USA, U.S.A.) on 10/22/2005 2:46:10 AM

Yeah, I think Traps has a point here, lol. I am not sure how Darraell looks these days, but I would think increasing the weight little by little over time while keeping the same TUL would give him a huge difference in gains.

dafortae (a, a, U.S.A.) on 10/22/2005 12:54:59 PM

Yeah, that′s why I said I WANTED weights. I′m starting a business, and most of my money goes into that (yes guys, there ARE more important things than bodybuilding…).

Yes, I can′t wait to get some, but you have to understand, the weight set I HAVE is some crappy old Weider one, with tiny small weights you have to tack on. It′s not the traditional weight set, so I′d have to spend quite a bit to get something nice.


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