Wednesday – Pull Workout

  • Barbell Cheat Row  (w/ straps)
    • 275 lbs x 12 reps
    • 320 lbs x 12 reps
  • RDL (w/ straps)*
    • 325 lbs x 7 reps
    • 355 lbs x 5 reps
    • 405 lbs x 3 reps
  • Barbell Shrug (w/straps)
    • 560 lbs x 12 reps
  • Reverse Barbell Curl**
    • 45 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec


* The first set of Romanian deadlifts felt relatively easy to lower the bar below my knees while keeping my back straight. On the second set I was able to lower the bar below my knees but my back began to round out a little. The last set was almost too heavy for me at this point in time. I could only lower the bar down to the knees.

** I decided to do reverse curl before cheat curl in order to warm up the biceps. I was worried that it might fatigue my grip but it had no negative impact on my ability to bicep curl and made an excellent warm up.

Tuesday – Push Workout

  • Box Front Squat (12″ box)
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps
  • Partial Rep Front Squat
    • 330 lbs x 12 reps
  • Bench Press
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Skull Crusher
    • 65 lbs x 20 reps
    • 95 lbs x 15 reps
    • 115 lbs x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 2 sets x 12 reps


* I failed on the third rep but struggled at the sticking point for about 3 seconds which completely exhausted my chest. As a result I didn’t do partial rep bench press or seated half press today.

Monday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps
    • 235 lbs x 7 reps
  • Rack Pull (w/ straps)
    • 430 lbs x 7 reps (2nd pin, below knee)
  • Barbell Shrug (w/straps)
    • 550 lbs x 12 reps
  • Barbell Cheat Curl
    • 140 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 275 lbs x 12 sec
    • 335 lbs x 12 sec
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps

Thursday – Pull Workout


* I wanted to add a new exercise to help develop my grip as I have been using straps for my back training for some time. I am pulling the weight from the rack at knee height and then performing an isometric hold at the top of the movement. I am hoping to increase this weight 5 lbs a workout until I have reached my short term goal of 405 lbs. I have previously done rack pulls from this height using straps with up to 500 lbs for reps.

It is also important to know how heavy this is. For example, John Cena uses 405 lbs for double overhand grip shrugs in his training. At 255 lbs, Cena is a seriously big, athletic dude. He can bench 486 lbs and squat 611 lbs. If 405 lbs is enough to challenge this monster than I will consider myself fn strong to be able to double overhand grip the same weight Cena can at my bodyweight of 175 lbs.

Wednesday – Leg Workout


I achieved a new max PR in the box front squat that is greater than my regular front squat has ever been. My previous 1 rep max in the front squat before starting the box front squat was 225 lbs. I can now handle this same weight for 5 reps easy. Using a 1 rep max calculator those 5 reps are equal to a 260 lbs. That is an increase of 35 lbs in the last month.