Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 360 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 280 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 225 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 55 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 5 reps
    • 60 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Curl
    • 25 lbs, 3 sets x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs, 2 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps
  • Barbell Wrist Curl
    • 115 lbs x 12 reps


I am doing a great deal of biceps work as I am still recovering from a shoulder injury. I hope to incorporate power cleans into the routine but certain movements such as the lat pull-up and barbell pullovers are out of the question. I also didn’t experience any muscle soreness from this workout and know the biceps to be a small muscle group that easily recovers.

Tuesday – Push

Monday – Pull


* I can only pull this kind of weight to my knee. If I drop the barbell below the knee my back tends to round. If I manage to keep the weight at the knee or just above it I have no problems changing direction at the bottom of the lift.

Sunday – Push


* Partial reps are being done as my left shoulder continues to heal. I am finding that heavy partial reps do not irritate the injury in my left shoulder. I am hoping that these partial reps will help preserve the strength I have acquired in the bench press, weighted dip, and overhead press.