Thursday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x Failed*
    • 205 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • Bodyweight, 5 sets x 3 reps
  • Pendlay Row
    • 135 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 15 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 5 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 setsĀ  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Comments:

* My grip broke. I am not sure why I had the grip strength to do this my last workout but today I seamed to lack the grip strength. The only difference is that I did a few triples on some of my warm-up sets. As a result I decided to drop the weight down and do some reps.

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 215 lbs x 5 reps
    • 215 lbs x 4 reps
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 155 lbs x 5 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 175 lbs, 7 sets x 3 reps
  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 140 lbs, 3 sets x 3 reps*
  • Arnold Press
    • 30 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
    • 85 lbs x 10 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 12 reps
    • 65 lbs x 10 reps

Comments:

* I felt my left shoulder pop out on the third rep. However, even if my shoulder didn’t give out I was already quite fatigued and may not have been able to squeeze out this extra rep anyways. The good news is that my shoulder doesn’t hurt when I feel it pop out and doesn’t influence my recovery. I just want to be sure I don’t over extend myself and sustain another injury.

Monday – Full Body Workout

  • Bench Press
    • 135 lbs x 7 reps (touch-n-go)
    • 155 lbs x 7 reps (touch-n-go)
    • 185 lbs x 7 reps (touch-n-go)
    • 205 lbs x 7 reps (touch-n-go)
    • 235 lbs x 4 reps (touch-n-go)
    • 210 lbs x 5 reps (paused)
  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 125 lbs, 5 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 315 lbs x Failed*
  • Conventional Deadlift (w/o straps)
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 335 lbs x 1 rep
    • 345 lbs x 1 rep

Comments:

* My grip broke. I haven’t done a clean deadlift in awhile and will have to bring my grip strength back up to par with my deadlift strength.

Wednesday – Full Body Workout

  • Paused Squat
    • 135 lbs x 3 reps
    • 165 lbs, 7 sets x 3 reps
  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 230 lbs x 7 reps
    • 230 lbs x 4 reps
  • Clean & Strict Press
    • 135 lbs, 5 sets x 3 reps*

Comments:

* I felt my left shoulder pop on the 4th set and usually stop at this point. However, since I like doing either 3, 5, or 7 sets I took a chance and did a fifth set and didn’t have any problems. I could have potentially continued and did all 7 sets but I think the extra top set of bench presses using 230 lbs tired my shoulders and triceps out.