Monday – Pull Workout

Comments:

I listed all warm up sets this workout in order to demonstrate how I use pyramid training in my workout. Sometimes it takes 3 to 4 warm up sets in order to reach my top weight.

Since my back muscles are warmed up I do not need to warm up for the shrugs. However, I make sure to do an extra warm up set or two before attempting to set a new max PR in the cheat curl.

Sunday – Leg Workout

  • Box Front Squat (w/o belt, 12″ box)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 220 lbs x 5 reps*
  • Partial Rep Front Squat (w/o belt)
    • 275 lbs x 12 reps
    • 305 lbs x 12 reps
  • Front Squat (w/o belt)
    • 175 lbs x 12 reps

Comments:

* It is important to note that I did an additional warm up set using 185 lbs. I usually stop at 155 lbs in my warm up and then jump to the top weight. I am not sure if this is too close to my max and if I fatigued my quads a little on the warm up before attempting a new max with 220 lbs. However, this is a new max PR at this weight and don’t think I have even done doubles this heavy before.

However, I set another new 12 rep max PR so I am still making progress just more slowly now. I am going to continue this program doing the exact same things since I just added 30 lbs to my 7 rep max PR in the front squat in less than 3 weeks.

Monday – Pull Workout

  • Barbell Cheat Row
    • 135 lbs x 12 reps (w/o straps)
    • 205 lbs x 7 reps (w/o straps)
    • 275 lbs x 7 reps (w/o straps)
    • 345 lbs x 7 reps (w/ straps)
    • 415 lbs x 5 reps (w/ straps)
  • Barbell Shrug (w/straps)
    • 510 lbs x 12 reps
  • Barbell Cheat Curl
    • 170 lbs x 5 reps
    • 205 lbs x Failed*

Comments:

* This is perhaps my fifth failed attempt. I remember Arnold Schwarzenegger saying that in breaking the 500 lbs bench press plateau that he failed 10 times before his first successful attempt. I believe his all-time personal best is 520 lbs.

Monday – Pull Workout

Comments:

* I am getting tired of this exercise as it grinds into my knees often leaving bruises so I decided it is time to terminate my short term goal of rack pulling 500 lbs for reps so I added an extra 10 lbs to the bar and compromised by doing 5 reps instead of 7. I am going to continue this exercise but will move the pins up in height effectively turning this exercise into a deadlift lockout.

** I dropped the reps down to 12 since I added an additional 10 lbs to reach my short term goal of 500 lbs. I am going to continue in this way until I can no longer lift the weight from the rack.

*** I made two attempts and couldn’t make it past the sticking point at the middle of the exercise. I am going to try something different next workout. I don’t mind failing but I won’t get any stronger if I don’t do reps.

Sunday – Leg Workout

Comments:

* This is the most I have ever been able to handle in the front squat. I am confident that I will be able to add more weight to this exercise the next few leg workouts before having to drop down to a top set of 5 reps.

I know I have made significant progress as the box front squat ensures there is absolutely no way I can cheat by not reaching full depth. Most people usually decrease the range of motion of the squat as it progressively gets heavier. Sitting on a 12″ box at the bottom of the movement ensures full depth is reached each rep making it the unlimited front squat conjugate.