Category Archives: Workouts

Monday’s Workout – Pull

  • Sumo Deadlift*
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 375 lbs x Failed
    • 275 lbs x 5 reps
  • Deficit Deadlift (1.5″ deficit)
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps (w/ chains)
  • Wide-grip Pull-ups** (BW=166 lbs + 20 lbs Backpack), 2 sets x 12 reps
  • Shrugs (280 lbs), 2 sets x 12 reps
  • Barbell Row (210 lbs), 3 sets x 7 reps
  • Barbell Curl (w/ chains)
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 7 reps
    • 85 lbs x 3 reps

Comments:

* I failed again on the 375 lbs deadlift attempt. However, I was once again able to break the weight from the ground a few inches. I am still extremely sore from last week and just didn’t have the energy.

** I couldn’t get my chin all the way to the bar on the last two reps of the second set.

Saturday’s Workout – Push

  • Partial Rep Bench Press
    • 245 lbs x 12 reps
    • 290 lbs, 3 sets x 5 reps
  • Rack Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 235 lbs x 1 rep
  • Push Press* (170 lbs), 2 sets x Failed
  • Partial Rep Squats
    • 315 lbs x 12 reps
    • 360 lbs, 3 sets x 5 reps
  • Standing Calf Raises (260 lbs), 2 sets x 25 reps

Comments:

* I failed on two attempts to do even a single rep. I assume I just have no steam left in the engine. I will either try again Monday or do something different like drop the weight and do sets of 7 reps.

Friday’s Workout – Pull

  • Conventional Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x Failed*
  • Rack Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 390 lbs x Failed
    • 325 lbs x 2 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps
  • Wide-grip Hammer Chin-ups (BW=165 lbs + 50 lbs Deadhang), 3 sets x 7 reps
  • Cheat Curl
    • 85 lbs x 12 reps
    • 105 lbs x 10 reps
    • 145 lbs x 1 rep
    • 135 lbs x 1 rep
    • 105 lbs x 7 reps
    • 85 lbs x 10 reps

Comments:

* I believe I failed on the 375 lbs deadlift attempt as I am slightly over trained right now and need to recover. However, I was able to break the weight free from the floor once again but not as high as I did the previous workout. Performing heavy deadlifts three times a week has quickly drained my system over the last two weeks.

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.