All posts by Chad Walls

Saturday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 203 lbs)
    • BW x 7 reps
    • 75 lbs, 3 sets x 1 rep*
  • Stiff-arm Lat Pull-down
    • 50 lbs, 3 sets x 20 reps
  • Preacher Curl (w/ EZ-Bar)
    • 90 lbs, 3 sets x 20 reps
  • Reverse Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 20 reps

Comments:

* I had to kick on the last set in order to touch my chin. The last time I maxed out in this exercise I got up to 100 lbs by allowing myself to cheat as much as I have to in order to touch my chin to the bar. I will decide next workout if I want to continue adding weight by cheating or drop back down in weight and do higher reps.

Wednesday – Shoulders & Legs

  • Clean-grip High Pull (w/o straps)
    • 85 lbs, 5 sets x 7 reps
  • Snatch-grip High Pull (w/o straps)
    • 85 lbs, 5 sets x 7 reps
  • Upright Row (hook grip)
    • 85 lbs, 5 sets x 7 reps
  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 185 lbs x 1 rep
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
  • Front Squat (partial, 1/2 rep, 12th pin)
    • 265 lbs x 1 rep
  • High Bar Back Squat (partial, 1/2 rep, 12th pin)
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
    • 365 lbs x 1 rep
    • 375 lbs x 1 rep
    • 385 lbs x 1 rep
    • 395 lbs x Failed

Saturday – Pull Workouts

  • Wide-grip Hammer Chin-ups (BW = 206 lbs)
    • BW x 7 reps
    • 60 lbs, 3 sets x 1 rep*
  • Stiff-arm Lat Pull-down
    • 50 lbs, 3 sets x 15 reps
  • Preacher Curl (w/ EZ-Bar)
    • 80 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 80 lbs, 3 sets x 12 reps

Comments:

* 266 lbs is the heaviest total I have ever done in the chin-up. My previous best in the weighted chin-up was a total of 262 lbs a few years ago using 100 lbs at 162 lbs body weight.

Friday – Push Workout

  • Bench Press (touch-n-go)
    • 135 lbs x 1 rep
    • 185 lbs x 1 rep
    • 225 lbs, 5 sets x 1 rep
  • Standing Shoulder Press*
    • 70 lbs, 3 sets x 7 reps
  • Clean-grip High Pull (w/o straps)
    • 75 lbs, 5 sets x 7 reps
  • Snatch-grip High Pull (w/o straps)
    • 75 lbs, 5 sets x 7 reps
  • Upright Row (hook grip)
    • 75 lbs, 5 sets x 7 reps

Comments:

* I went to do a forth set and my left shoulder popped out again. I am going to have to do something different to build my shoulders. I am hoping I can rely on high pulls because I don’t have much interest in doing lateral raises.