Category Archives: Workouts

Wednesday’s Workout – Pull

  • Sumo Deadlift* (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x 1 rep
  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep

Comments:

* I failed on the 375 lbs deadlift. I was able to break the weight free from the ground a few inches. Since this is the first time I am doing sumo deadlifts I am impressed that I can already use the same weight I handle in the conventional deadlift. I also feel less stress in the lower back as I do not have to round my back as much. I have a long torso and short arms so I think the sumo style might actually help me lift heavier in the deadlift as an end result.

Monday’s Workout – Pull

  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 365 lbs x 1 rep
    • 325 lbs x 1 rep
  • Barbell Row (205 lbs), 3 sets x 7 reps
  • Wide-grip Pull-ups (BW=162 lbs + 17.5 lbs Backpack), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=162 lbs + 47.5 lbs Deadhang), 3 sets x 7 reps
  • Sumo Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 345 lbs x 1 rep
  • Cheat Curl (110 lbs), 2 sets x 12 reps

Friday’s Workout – Pull

  • Conventional Deadlift* (205 lbs, 275 lbs, 310 lbs, 365 lbs, 325 lbs), singles
  • Barbell Row (200 lbs), 3 sets x 7 reps
  • Shrugs (275 lbs), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=163 lbs + 45 lbs Deadhang), 3 sets x 7 reps
  • Wide-grip Pull-ups (BW=163 lbs + 15 lbs Backpack), 2 sets x 12 reps
  • Cheating Barbell Curl (105 lbs), 2 sets x 12 reps

Comments:

* I made two attempts and failed on the 365 lbs deadlift. However, on each attempt I was able to break the bar free from the ground to a height of 4 to 5 inches.

Thursday’s Workout – Push

  • Partial Rep Bench Press
    • 270 lbs, 3 sets x 5 reps
    • 230 lbs x 12 reps
  • Seated Shoulder Press (160 lbs), 3 sets x 7 reps
  • Push Press (150 lbs), 3 sets x 5 reps
  • Weighted Dips (BW=164 lbs + 120 lbs), 2 sets x 12 reps
  • Rack Bench Press
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs x 1 rep
  • Front Lateral Raises (12 lbs), 80 reps in one minute
  • Partial Rep Squats (340 lbs), 4 sets x 5 reps
  • Standing Calf Raises (240 lbs), 3 sets x 25 reps

Monday’s Workout – Pull

Comments:

* I couldn’t touch my chin on the very last rep of the third set. Most of the reps performed today were in strict fashion however I had to kick a few times in order to pull myself up.