509174572_640[1]So today I decided to try some hex bar deadlifting instead of straight bar.  With the hex bar there are a couple advantages.  You are centered with the weight instead of it being in front of you.  With a tall, gangly guy like me that is a big plus.  The neutral grip allows for much more gripping power.  I never feel like my grip is slipping as it often does with a barbell.  Finally the grips are located 2-3 inches higher than where you would start with a barbell deadlift, again a plus for someone tall.

I have never weighed the hex bar but to me it feels significantly heavier than the olympic straight bars.  I guess the only way I will know for sure is to lug it to a scale.  When I did my first lifts with 3 plates on a side it felt heavier than 315 would feel on a straight bar, furthering my suspicion of the bar being 10-20 pounds heavier.

The most I ever got off the ground with the hex bar was three 45’s and a 25 on each side( 365).  After equaling that feat today I became overly optimistic, hoping to ride my recent string of PB’s,  I slapped a 4th 45 pounder on each side, bringing the total weight to at least 405 pounds.  After psyching myself up and taking a few quick power breaths I locked in and pulled.  The bar went nowhere, I wasn’t able to break gravity’s grip even a little bit, perhaps another hint I was lifting more than 4 plates normally delivers.

I was disappointed I couldn’t even move 4 plates.  I backed down to three plates, a 25 and a 5 pounder on each side which at least would establish a new hex bar PB.  It was a vein popping, back aggravating struggle but I got the bar up to lock out position and held it there for several seconds to let my body deal with the consequences of holding big weight.  I returned the weight to the ground in a smooth and controlled fashion instead of crossfit style.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 8, 225lbs x 3

Hex bar deadlift – 315lbs x 3, 365lbs x 1, 405lbs x 0, 375lbs x 1

Seated leg extension – 130lbs x 10, 190lbs x 6

Seated leg curl – 115lbs x 10, 145lbs x 8