Tag Archives: clean deadlift

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.

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.

Thursday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
    • 255 lbs x 1 rep (Touch-n-go)
    • 225 lbs x 7 reps (Partial)
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 160 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 210 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 190 lbs, 7 sets x 3 reps
  • Reverse Crunches
    • 5 sets × 25 reps

Comments:

* Failed on 3rd rep.

Monday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 135 lbs x 5 reps
    • 205 lbs, 5 sets x 5 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 2.5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 20 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Thursday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x Failed*
    • 205 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • Bodyweight, 5 sets x 3 reps
  • Pendlay Row
    • 135 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 15 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 5 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Comments:

* My grip broke. I am not sure why I had the grip strength to do this my last workout but today I seamed to lack the grip strength. The only difference is that I did a few triples on some of my warm-up sets. As a result I decided to drop the weight down and do some reps.

Monday – Full Body Workout

  • Bench Press
    • 135 lbs x 7 reps (touch-n-go)
    • 155 lbs x 7 reps (touch-n-go)
    • 185 lbs x 7 reps (touch-n-go)
    • 205 lbs x 7 reps (touch-n-go)
    • 235 lbs x 4 reps (touch-n-go)
    • 210 lbs x 5 reps (paused)
  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 125 lbs, 5 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 315 lbs x Failed*
  • Conventional Deadlift (w/o straps)
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 335 lbs x 1 rep
    • 345 lbs x 1 rep

Comments:

* My grip broke. I haven’t done a clean deadlift in awhile and will have to bring my grip strength back up to par with my deadlift strength.

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.