Tag Archives: Conventional Deadlift

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.

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.

Saturday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 190 lbs x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 10 sets x 7 reps
  • Conventional Deadlift (w/ belt, w/ straps)*
    • 275 lbs x 5 reps
    • 375 lbs x 5 reps

Arms

  • Barbell Cheat Curl
    • 135 lbs x 5 reps
    • 180 lbs x 4 reps**
  • Strict Biceps Curl
    • 75 lbs, 5 sets x 7 reps
  • Pullover & Press***
    • 75 lbs, 5 sets x 7 reps
  • Double Overhand Isometric Hold
    • 375 lbs x 12 sec

Comments:

* I just felt like lifting something heavy today and I have been wanting to do this for awhile now. The deadlift is not a shoulder or arm exercise. However, it does use the traps, biceps, and forearms to a great extent.

** I attempted 5 reps but failed. I will give it a second try next workout.

*** I decided to add a new triceps exercise that is an old favorite of mine. I haven’t done this exercise in about a decade but to my muscles it felt just like yesterday.

Friday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 235 lbs x 5 reps*
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 190 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and as a result failed on the 5th rep. I will attempt 230 lbs the next workout before trying 235 lbs the consecutive workout.

Tuesday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 225 lbs x 5 reps
  • Close-grip Bench Press
    • 155 lbs x 12 reps
    • 190 lbs x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 355 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 235 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 500 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 345 lbs x 12 sec

Comments:

* I failed on the seventh rep.

Saturday – Chest & Back

  • Floor Press
    • 185 lbs x 5 reps
    • 220 lbs x 5 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 12 reps
  • Conventional Deadlift (w/ belt)
    • 275 lbs x 5 reps
    • 345 lbs x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 495 lbs x 20 reps
  • Double Overhand Isometric Hold
    • 335 lbs x 20 sec

Friday – Deadlift Workout

  • Conventional Deadlift (w/o belt, w/o strap)
    • 275 lbs, 12 sets x 1 rep
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs, 3 sets x 1 rep
  • Clean Deadlift (w/o belt, w/ hook grip)
    • 205 lbs, 7 sets x 1 rep
  • Clean Deadlift (w/o belt, w/ straps)
    • 275 lbs, 7 sets x 1 rep
  • Conventional Deadlift (w/o belt, w/ straps)
    • 275 lbs, 7 sets x 1 rep
    • 295 lbs, 3 sets x 1 rep

Comments:

Only the concentric portion of each deadlift was completed. The weight was dropped using bumper plates. Everything was kept light to focus on speed.