Tag Archives: Barbell Row

Wednesday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 225 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 195 lbs x 4 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 12.5 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 140 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 195 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 160 lbs, 5 sets x 5 reps

Comments:

* This is a new record for me in the paused bench press. I have gone as heavy as 5 sets x 3 reps with 250 lbs doing touch-n-go reps. The paused bench press is a competition style bench press in which I have to place the bar on my chest at perfect rest before pressing the weight back up.

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 175 lbs, 3 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 10 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 190 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 200 lbs, 5 sets x 3 reps

Saturday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps*
  • Incline Press
    • 135 lbs x 7 reps
    • 170 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 25 reps
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 7.5 lbs, 5 sets x 3 reps
  • Barbell Row
    • 185 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs, 5 sets x 3 reps

Comments:

* Failed don 7th rep.

Friday – Pull Workout

  • Barbell Row (w/o belt, w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs, 5 sets x 7 reps*
  • Barbell Upright Row
    • 100 lbs, 3 sets x 7 reps
  • Barbell Curl
    • 100 lbs, 3 sets x 7 reps

Comments:

* I didn’t increase the weight on the barbell row because I want to give my bench press a chance to keep up. Most people should be able to row as much as they can press but in my case my back strength has overcome my chest strength.

I also did 12 reps on the last set to test my strength. Nevertheless, I am going to keep the weight light and focus on using good technique and allow my grip a chance to develop. I have used straps for over a year but now I want the grip strength to match. In the process I am hoping to build bigger forearms and hopefully this transfers to biceps as well.

Tuesday – Pull Workout

  • Conventional Deadlift (w/o belt)
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 385 lbs x Failed*
    • 345 lbs, 3 sets x 1 rep
  • Barbell Shrug (w/straps)
    • 630 lbs x 14 reps
  • Barbell Row (w/o straps)
    • 215 lbs, 7 sets x 7 reps
  • Weighted Chin-up (BW = 180 lbs)
    • 10 lb backpack, 7 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 7 sets x 7 reps

Comments:

* I made 2 attempts and both times was able to break the weight free from the ground. I am going to have to learn how to round the back while I deadlift again since I haven’t done this movement on a regular basis in a long time. I have been doing a clean deadlift and Romain dealift in which the back is kept straight which is more safe for the back but doesn’t allow you to handle the same amount of weight as you can when you round your back.