* I failed on the 375 lbs deadlift. I was able to break the weight free from the ground a few inches. Since this is the first time I am doing sumo deadlifts I am impressed that I can already use the same weight I handle in the conventional deadlift. I also feel less stress in the lower back as I do not have to round my back as much. I have a long torso and short arms so I think the sumo style might actually help me lift heavier in the deadlift as an end result.
- Conventional Deadlift* (205 lbs, 275 lbs, 310 lbs, 365 lbs, 325 lbs), singles
- Barbell Row (200 lbs), 3 sets x 7 reps
- Shrugs (275 lbs), 2 sets x 12 reps
- Wide-grip Hammer Chin-ups (BW=163 lbs + 45 lbs Deadhang), 3 sets x 7 reps
- Wide-grip Pull-ups (BW=163 lbs + 15 lbs Backpack), 2 sets x 12 reps
- Cheating Barbell Curl (105 lbs), 2 sets x 12 reps
* I made two attempts and failed on the 365 lbs deadlift. However, on each attempt I was able to break the bar free from the ground to a height of 4 to 5 inches.
- Wide-grip Hammer Chin-ups (BW=163 lbs)
- Wide-grip Pull-ups (BW=163 lbs)
- 10 lbs Backpack, 2 sets x 12 reps
- Close-grip Chin-ups (BW=163 lbs)
- Wide-grip Pull-ups (BW=163 lbs)
- 205 lbs x 1 rep
- 275 lbs x 1 rep
- 295 lbs x 1 rep
- 345 lbs x 1 rep
- 265 lbs, 2 sets x 12 reps
* I couldn’t touch my chin on the very last rep of the third set. Most of the reps performed today were in strict fashion however I had to kick a few times in order to pull myself up.
- Chin-ups (BW=161 lbs + 72.5 lbs), 3 sets x 3 reps
- Raw Deadlift* (205 lbs, 275 lbs, 285 lbs, 345 lbs, 325 lbs), singles
- Barbell Row (190 lbs), 3 sets x 7 reps
- Shrugs (260 lbs), 2 sets x 12 reps
- Barbell Curl (100 lbs), 2 sets x 12 reps
* I failed on the 345 lbs deadlift but was able to lift the weight at least 5 or 6 inches from the ground. I have also decided that each time I fail to be cure to include an additional set with a lesser weight to still ensure I get a complete workout.
* I am using a kick to help reach my chin to the bar on the third rep of the last two sets. Kicking to cheat in the chin-up is similar to using body motion to cheat during the barbell curl or any other rowing motion.
- Chin-ups (BW=159 lbs + 67.5 lbs), 3 sets x 3 reps
I am currently fighting a cold so this is the second time this week I crapped out on my training. However, I felt it was important to ensure that I performed at least one compound exercise. Fortunately chins, if performed with a high enough intensity, stress both the back and biceps enough that today’s effort can be considered a workout.
- Chin-ups* (BW=157 lbs), 40 lbs Backpack, 3 sets x 8 reps
* There seems to be a huge difference in suspending weight from your waist in a deadhang position compared to having the weight in a backpack. I could only do 8 reps with a backpack compared to the sets of 12 reps I was able to do the previous workout with the weight in a deadhang position.
- Chin-ups* (BW=157 lbs + 40 lbs), 2 sets x 12 reps
- Barbell Row (180 lbs), 2 sets x 12 reps
- Conventional Deadlift (205 lbs, 275 lbs, 325 lbs, 375 lbs**), singles
- Shrugs (250 lbs), 2 sets x 12 reps
- Cheating Barbell Curl (135 lbs), 5 sets x 3 reps
* I was incredibly surprised that I could handle 40 lbs for 2 sets of 12 reps. The last time I performed sets of 12 repetitions I was only using 25 lbs. This also is a sub maximal effort. I am confident that I could have done 15 reps each set with a proper performance routine and no outside distractions.
** I failed on the 375 lbs deadlift attempt. I good news is that my body holds out. I strained against the weight for about 10 full seconds. It almost felt as if it was about to break free from the ground. I pulled a 370 lbs rack deadlift the last time I pulled. I am not sure which direction to take the next workout. Perhaps I will trying pulling a more friendly 345 lbs and work my way up from there.