Tag Archives: Barbell Cheat Row

Thursday – Pull Workout

  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 365 lbs x 12 reps*
  • Barbell Shrug (w/straps)
    • 600 lbs x 25 reps**
  • Clean Deadlift (w/o belt, w/o straps)
    • 215 lbs x 12 reps

Comments:

* I finally reached my short term goal of 365 lbs for 12 reps in the barbell cheat row. I have done this exercise for over a year and a half and have been able to add 5 lbs every workout without fail. I know the form is bad in this movement but I perform it at home where no one has to see. Most people fail to understand that this movement is about moving huge weight around. If you move huge monolithic weights around it is only a matter of time before you become strong as an ox.

** I was able to complete all 25 reps but thought my grip was about to break on my left strap. Straps help eliminate the grip factor but I have used straps so long that I have maximized the benefit of straps and now grip has become a limiting factor once again. Perhaps this is not the end and maybe I didn’t have the strap on the left place perfectly. I could still move up in weight and perform lower reps.

I bought a few more 45 lb plates and will set a new goal of 700 lbs in the shrug even if the number of reps I can perform decreases. I saw a video of Kali Muscle doing shrugs with 725 lbs an he could only do 5 reps. Kali Muscle is a bodybuilder and wonder how much he can deadlift. Anyways, I am going to show up at a gym one day and freak everyone out because I am only 170 lbs bodyweight.

I also often perform a lockout using an over underhand grip without straps of course to ensure I still have the grip strength required to lock out the weight. So far locking out 600 lbs doesn’t seem to be a problem.

Monday – Pull Workout

  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 360 lbs x 12 reps
  • Barbell Shrug (w/straps)*
    • 590 lbs x 25 reps
    • 615 lbs x 5 reps
  • Clean Deadlift (w/o belt, w/o straps)
    • 280 lbs x 5 reps
    • 210 lbs x 12 reps
  • Dumbbell Row (w/o straps)
    • 70 lbs x 35 reps

Comments:

* For some reason I am really strong in the shrug as well as most back and biceps movements. I am going to try using 1/2 plywood to adjust my height the next workout. Again this is one of the advantages of being able to train at home in my garage. The pins of my power rack are a 1.5″ difference in height. However, the best height for me for the shrug is between two consecutive pin heights.

I tried a second set using 615 lbs from a lower pin height but found locking the weight out consumed some of the energy I had to shrug. If the pin is set too high I will often bang the barbell into the pins which makes it really difficult to control the weight and limits the range of motion. I am finding it easier to lift the weight of the uprights using my calves and taking a step back with the weight as opposed to placing it on the pins within the power rack and having to lockout it the weight.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec

Wednesday – Chest & Back

Chest

  • Bench Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 245 lbs x 1 rep*
  • Incline Barbell Press
    • 85 lbs, 5 sets x 7 reps**
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 12 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 340 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 540 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 365 lbs x 12 sec

Comments:

* I have been using the floor press as a conjugate to the bench press and decided it was time to test my strength. I injured my left shoulder several months ago and made the switch back then. The floor press places less stress on the front delt by avoiding the stretch the bench press has at the bottom of the lift.

It is important to note that during my previous chest workout I did a 240 lbs floor press for 1 rep. In today’s workout I did a 245 lbs bench press for 1 rep. This wasn’t my absolute best 1 rep max PR in either exercise but am glad to see that the weight I can lift in both these conjugates exercises is very similar.

** The weight has been reduced to allow time for my left shoulder to heal.

Saturday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 240 lbs x 1 rep
  • Incline Barbell Press
    • 80 lbs, 5 sets x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Cheat Row (w/o straps)
    • 275 lbs x 12 reps
    • 335 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 530 lbs x 20 reps**
  • Double Overhand Isometric Hold
    • 365 lbs, 3 sets x 5 sec

Comments:

* This is the first time doing incline barbell presses in several months since I injured my left shoulder. I am going to use this exercise to help rehabilitate my shoulder as I slowly work back up to the weight I once used to be able to lift.

** I had the weight positioned on the rack just above the knee which might have made it more difficult getting into the starting position. I also struggled to maintain my grip towards the end of the set. I initially wanted 25 reps but had to cut the set short or risk dropping the weight.