Saturday – Pull Workout

  • Barbell Cheat Row
    • 375 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 385 lbs x 7 reps (2nd pin, below knee)
    • 455 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 455 lbs x 20 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 245 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Bent Over Lateral Raise
    • 30 lbs x 20 reps
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 190 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 50 lbs x 12 reps
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps

Tuesday – Pull Workout

Comments:

* I failed on seventh rep. I tried adding 35 lbs this workout as opposed to the regular 5 lbs I add. I just wanted to see what my current upper limit is. I am hoping to pull 500 lbs for 7 reps within a month. Testing my limit today only serves to demonstrate my actual strength increase.

Sunday – Pull Workout

  • Barbell Cheat Row
    • 360 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 360 lbs x 7 reps (2nd pin, below knee)
    • 440 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 440 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Barbell Cheat Curl
    • 160 lbs x 5 reps
  • Alternating dumbbell Curl
    • 50 lbs x 7 reps
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps