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

  • Wide-grip Hammer Chin-ups (BW=163 lbs)
    • 75 lbs, 3 sets x 3 reps*
  • Wide-grip Pull-ups (BW=163 lbs)
    • 10 lbs Backpack, 2 sets x 12 reps
  • Close-grip Chin-ups (BW=163 lbs)
    • 45 lbs, 3 sets x 5 reps
  • Wide-grip Pull-ups (BW=163 lbs)
    • 2 sets x 20 reps
  • Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 345 lbs x 1 rep
  • Shrugs
    • 265 lbs, 2 sets x 12 reps

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.

Thursday’s Workout – Pull

  • Chin-ups (BW=161 lbs + 72.5 lbs), 3 sets x 3 reps
  • Raw Deadlift* (205 lbs, 275 lbs, 285 lbs, 345 lbs, 325 lbs), singles
  • Barbell Row (190 lbs), 3 sets x 7 reps
  • Shrugs (260 lbs), 2 sets x 12 reps
  • Barbell Curl (100 lbs), 2 sets x 12 reps

Comments:

* I failed on the 345 lbs deadlift but was able to lift the weight at least 5 or 6 inches from the ground. I have also decided that each time I fail to be cure to include an additional set with a lesser weight to still ensure I get a complete workout.