Friday – Push Workout

Thursday – Pull

  • RDL (w/o belt, w/ straps)
    • 330 lbs x 3 reps
    • 380 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 300 lbs x 12 reps (w/ straps)
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 3 reps
    • 190 lbs x Failed*

Comments:

* I was a little tired today so I shortened the length of my workout which allowed me a chance to try a barbell cheat curl. My 190 lbs failed attempt is not a total failure. I could only bring the weight about half way up and made two attempts. I felt a huge burn in my biceps after setting the weight down. Sure I am using my legs and back to help me drive the weight up but my biceps still take an ass kicking just the same. All I know is that curling 135 lbs is now a joke to me and I do believe that once I can cheat curl 225 lbs my arms for sure will be bigger.

I have also noticed that I can develop pulling strength much faster than pushing strength for some reason. So instead of worrying about the bench press and overhead press I am going to focus on pulling power. My short term goal is to barbell row and RDL over 400 lbs for sets and reps.

Wednesday – Push

Comments:

* My left shoulder feels much better then it did a week ago and think I should be able to start doing some full range movements soon. However, I have noticed that I have gained a considerable amount of strength doing partial rep training to the point where adding 5 lbs to my standing half press seems to be much easier then trying to add 5 lbs to my bench press. As a result I think I am going to stick with this program for awhile and continue to increase the weight.

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps

Monday – Push

Comments:

* I am doing a combination of partial reps due to a shoulder injury. However, my shoulder has recovered quickly so I think I might be able to start doing some full range movements and some more dumbbell work for the chest and shoulders in the future.

Sunday – Pull

  • RDL (w/o belt, w/ straps)
    • 275 lbs x 3 reps (2 second pause below knee)
    • 325 lbs x 3 reps (1 second pause below knee)
    • 370 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 290 lbs x 12 reps
  • Deadlift Lockout (w/o belt, w/o straps)
    • 485 lbs x 1 rep
    • 535 lbs x 1 rep
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Snatch Deadlift (w/o belt)
    • 235 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 12 reps
  • Dumbbell Shrugs (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Concentration Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 55 lbs x 12 reps
  • Barbell Wrist Curl
    • 135 lbs x 12 reps

Saturday – Push

Comments:

* Once agian I thought I would mention that I am doing a combination of partial reps due to a shoulder injury.

Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 365 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 285 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 230 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 167 lbs)
    • 70 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 50 lbs x 7 reps
  • Seated Dumbbell Curl
    • 25 lbs x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs x 7 reps
  • Reverse Barbell Curl
    • 50 lbs x 12 reps
  • Barbell Wrist Curl
    • 125 lbs x 12 reps