Tag Archives: Pull Workouts

Wednesday’s Workout – Pull

  • Wide-grip Hammer Chin-ups (BW=163 lbs + 92.5 lbs Deadhang), 3 sets x 1 rep
  • Barbell Row (240 lbs, w/ straps), 3 sets x 5 reps
  • Conventional Deadlift
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 385 lbs x Failed*
  • Shrugs (330 lbs, w/o straps), 2 sets x 12 reps

Comments:

* I am not sure why I failed on the 385 lbs deadlift. It could be because I did the other assistance exercises first or the fact that I have a head ache. Either way I don’t feel bad about failing because I had nothing to lose in trying.

Wednesday’s Workout – Pull

  • Conventional Deadlift
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 380 lbs x Failed*
    • 325 lbs x 2 reps
  • Deficit Deadlift (1.5″ deficit)
    • 220 lbs x 5 reps
    • 245 lbs x 3 reps
  • Shrugs (300 lbs), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=164 lbs + 85 lbs Deadhang), 3 sets x 1 rep
  • Barbell Row (225 lbs), 3 sets x 7 reps
  • Barbell Curl (w/ chains)
    • 85 lbs x 7 reps
    • 95 lbs x 5 reps
    • 105 lbs x 3 reps

Comments:

* I failed on the 380 lbs deadlift attempt but was able to break the weight free from the ground at least four inches.

Monday’s Workout – Pull

  • Sumo Deadlift*
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 375 lbs x Failed
    • 275 lbs x 5 reps
  • Deficit Deadlift (1.5″ deficit)
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps (w/ chains)
  • Wide-grip Pull-ups** (BW=166 lbs + 20 lbs Backpack), 2 sets x 12 reps
  • Shrugs (280 lbs), 2 sets x 12 reps
  • Barbell Row (210 lbs), 3 sets x 7 reps
  • Barbell Curl (w/ chains)
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 7 reps
    • 85 lbs x 3 reps

Comments:

* I failed again on the 375 lbs deadlift attempt. However, I was once again able to break the weight from the ground a few inches. I am still extremely sore from last week and just didn’t have the energy.

** I couldn’t get my chin all the way to the bar on the last two reps of the second set.

Friday’s Workout – Pull

  • Conventional Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x Failed*
  • Rack Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 390 lbs x Failed
    • 325 lbs x 2 reps
  • Partial Rep Deadlift (above knee)
    • 390 lbs x 5 reps
  • Wide-grip Hammer Chin-ups (BW=165 lbs + 50 lbs Deadhang), 3 sets x 7 reps
  • Cheat Curl
    • 85 lbs x 12 reps
    • 105 lbs x 10 reps
    • 145 lbs x 1 rep
    • 135 lbs x 1 rep
    • 105 lbs x 7 reps
    • 85 lbs x 10 reps

Comments:

* I believe I failed on the 375 lbs deadlift attempt as I am slightly over trained right now and need to recover. However, I was able to break the weight free from the floor once again but not as high as I did the previous workout. Performing heavy deadlifts three times a week has quickly drained my system over the last two weeks.