Monday’s Workout – Pull

  • Sumo Deadlift*
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 375 lbs x Failed
    • 275 lbs x 5 reps
  • Deficit Deadlift (1.5″ deficit)
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps (w/ chains)
  • Wide-grip Pull-ups** (BW=166 lbs + 20 lbs Backpack), 2 sets x 12 reps
  • Shrugs (280 lbs), 2 sets x 12 reps
  • Barbell Row (210 lbs), 3 sets x 7 reps
  • Barbell Curl (w/ chains)
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 7 reps
    • 85 lbs x 3 reps

Comments:

* I failed again on the 375 lbs deadlift attempt. However, I was once again able to break the weight from the ground a few inches. I am still extremely sore from last week and just didn’t have the energy.

** I couldn’t get my chin all the way to the bar on the last two reps of the second set.

Saturday’s Workout – Push

  • Partial Rep Bench Press
    • 245 lbs x 12 reps
    • 290 lbs, 3 sets x 5 reps
  • Rack Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 235 lbs x 1 rep
  • Push Press* (170 lbs), 2 sets x Failed
  • Partial Rep Squats
    • 315 lbs x 12 reps
    • 360 lbs, 3 sets x 5 reps
  • Standing Calf Raises (260 lbs), 2 sets x 25 reps

Comments:

* I failed on two attempts to do even a single rep. I assume I just have no steam left in the engine. I will either try again Monday or do something different like drop the weight and do sets of 7 reps.

Friday’s Workout – Pull

  • Conventional Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x Failed*
  • Rack Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 390 lbs x Failed
    • 325 lbs x 2 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps
  • Wide-grip Hammer Chin-ups (BW=165 lbs + 50 lbs Deadhang), 3 sets x 7 reps
  • Cheat Curl
    • 85 lbs x 12 reps
    • 105 lbs x 10 reps
    • 145 lbs x 1 rep
    • 135 lbs x 1 rep
    • 105 lbs x 7 reps
    • 85 lbs x 10 reps

Comments:

* I believe I failed on the 375 lbs deadlift attempt as I am slightly over trained right now and need to recover. However, I was able to break the weight free from the floor once again but not as high as I did the previous workout. Performing heavy deadlifts three times a week has quickly drained my system over the last two weeks.

Wednesday’s Workout – Pull

  • Sumo Deadlift* (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x 1 rep
  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep

Comments:

* I failed on the 375 lbs deadlift. I was able to break the weight free from the ground a few inches. Since this is the first time I am doing sumo deadlifts I am impressed that I can already use the same weight I handle in the conventional deadlift. I also feel less stress in the lower back as I do not have to round my back as much. I have a long torso and short arms so I think the sumo style might actually help me lift heavier in the deadlift as an end result.

Monday’s Workout – Pull

  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 365 lbs x 1 rep
    • 325 lbs x 1 rep
  • Barbell Row (205 lbs), 3 sets x 7 reps
  • Wide-grip Pull-ups (BW=162 lbs + 17.5 lbs Backpack), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=162 lbs + 47.5 lbs Deadhang), 3 sets x 7 reps
  • Sumo Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 345 lbs x 1 rep
  • Cheat Curl (110 lbs), 2 sets x 12 reps

Friday’s Workout – Pull

  • Conventional Deadlift* (205 lbs, 275 lbs, 310 lbs, 365 lbs, 325 lbs), singles
  • Barbell Row (200 lbs), 3 sets x 7 reps
  • Shrugs (275 lbs), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=163 lbs + 45 lbs Deadhang), 3 sets x 7 reps
  • Wide-grip Pull-ups (BW=163 lbs + 15 lbs Backpack), 2 sets x 12 reps
  • Cheating Barbell Curl (105 lbs), 2 sets x 12 reps

Comments:

* I made two attempts and failed on the 365 lbs deadlift. However, on each attempt I was able to break the bar free from the ground to a height of 4 to 5 inches.

Thursday’s Workout – Push

  • Partial Rep Bench Press
    • 270 lbs, 3 sets x 5 reps
    • 230 lbs x 12 reps
  • Seated Shoulder Press (160 lbs), 3 sets x 7 reps
  • Push Press (150 lbs), 3 sets x 5 reps
  • Weighted Dips (BW=164 lbs + 120 lbs), 2 sets x 12 reps
  • Rack Bench Press
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs x 1 rep
  • Front Lateral Raises (12 lbs), 80 reps in one minute
  • Partial Rep Squats (340 lbs), 4 sets x 5 reps
  • Standing Calf Raises (240 lbs), 3 sets x 25 reps