Tag Archives: Pendlay Row

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.