Old but fresh

[old guy]

squats - 225 x5, 235 x 5 , 235 x3 ( failed on way to 5), 235 x 4 ( failed on way to 5)

press - 100 lbs - max reps = 12

paused bat wings - 50lb db, 10 reps - 5 second pause, 2 sets - 25 release pushups between sets

farmer's walks 50 lb db - one at side, one at shoulder , alternating - 6 walks of 40 yards

band work
rotator cuff stretches - 3 lb dumbbell - 20 I, 20 Y, 20 T

a sea of mediocrity....

[old guy]

squats - 225 x5, 235 x 5 , 235 x3 ( failed on way to 5), 235 x 4 ( failed on way to 5)

press - 100 lbs - max reps = 12

paused bat wings - 50lb db, 10 reps - 5 second pause, 2 sets - 25 release pushups between sets

farmer's walks 50 lb db - one at side, one at shoulder , alternating - 6 walks of 40 yards

band work
rotator cuff stretches - 3 lb dumbbell - 20 I, 20 Y, 20 T

a sea of mediocrity....

[old guy]

trap bar for speed
185 lbs x 8 x 5 sets
press - 85 lbs x 10 x 5 sets ( 1 minute rest)
dips - 70 ( 16, 12,12,14,16), 100 total lunges in between
band spreaders - 100
plate raises - 25 lbs x 100
steps - 12 sets ( cold,8 degrees)

[old guy]

RDLs - 205 lbs 4 sets, 5 reps
press ( paused ) - 120 lbs x 5 sets, 3 reps
60 lb DB batwings - paused - 5 sets x 5 reps
curls - 65 lbs x 10 reps x 5 sets
band pulls for traps - 15 reps x 5 sets
prowler push - 500 lbs, 40 yds x 1
600lbs, 40 yds x 1

[old guy]

rough day again - the new normal?

trap bar lifts -
95 x10
145x10
225 x 10
275 x 10 x 3 sets ( last set was a grind)
band work for traps between sets
bench
135 x 10
155 x10
185 x7 ( trying for 10)
225 x 2 ( failed on first!)
235 x 2 x 5 sets
band work for traps in between sets

dips, alternating same number trx lifts from floor, 14,11,9,13

[old guy]

squats
95 x 10
115 x10
135 x10
185 x 10
225 x5, 15 trap band pulls, one arm standing db press 40 lbs
225 x5, 15 trap band pulls, one arm standing db press 40 lbs
225 x5, 15 trap band pulls, one arm standing db press 40 lbs
225 x5, 15 trap band pulls, one arm standing db press 40 lbs
225 x8, 15 trap band pulls, one arm standing db press 40 lbs

farmer's walk - single arm - 70 lbs x 40 yards x 3

50 band spreaders

[old guy]

felt good for a change

deadlift
95 x 10
185 x 10
235 x 10
275 x 3
315 x 3
345 x 3

seated db presses

25 x 10
35 x 10
45 x 8
60 x 3 x 7 sets

3 pullups
30 lunges
8 pullups

db batwings - 60 lbs

18,12,8,11( after 3 minute break) , 8,7

[old guy]

trap bar deadlift
135 x 10
185 x10
225 x 10
275 x 10
315 x 5
365 x 3
405 x 1

bench
115 x10
135 x10
155 x 10

bench/ goblet squat (50lb) no ( minimal) rest ( trying for 10 on bench)

175 x 10 reps, 10gobs
175 x 8, 10 gobs
175 x 6, 10 gobs
175 x 7 , 10 gobs
175 x 7 , 10 gobs

100 band spreaders

[Mark E. Hurling]

What are trap band pulls and why do you do them? I have a hunch, but want to be sure.

[old guy]

What are trap band pulls and why do you do them? I have a hunch, but want to be sure.

not sure - just bands wrapped around squat rack - pull with both hands straight back to eyebrows. really feel it in traps.

Honestly, I have no earthly idea why I do them except my trainer said he wants to work the hell out of traps this month. Full dislosure - none of these are my workouts - I have a trainer 3 days per week this time of year, 4 days a week from May to December. I do what I am told...

I really admire the rest of you - think I would really struggle to progress if I didn't have the push from trainer and would cheat and just do exercises I like ( and take much longer breaks).