Tag Archives: Pull Workouts

Wednesday’s Workout – Pull

  • Sumo Deadlift* (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 375 lbs x 1 rep
  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep

Comments:

* 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.

Monday’s Workout – Pull

  • Conventional Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 365 lbs x 1 rep
    • 325 lbs x 1 rep
  • Barbell Row (205 lbs), 3 sets x 7 reps
  • Wide-grip Pull-ups (BW=162 lbs + 17.5 lbs Backpack), 2 sets x 12 reps
  • Wide-grip Hammer Chin-ups (BW=162 lbs + 47.5 lbs Deadhang), 3 sets x 7 reps
  • Sumo Deadlift (no belt)
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 315 lbs x 1 rep
    • 345 lbs x 1 rep
  • Cheat Curl (110 lbs), 2 sets x 12 reps

Friday’s Workout – Pull

  • 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

Comments:

* 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.

Monday’s Workout – Pull

  • Wide-grip Hammer Chin-ups (BW=163 lbs)
    • 75 lbs, 3 sets x 3 reps*
  • Wide-grip Pull-ups (BW=163 lbs)
    • 10 lbs Backpack, 2 sets x 12 reps
  • Close-grip Chin-ups (BW=163 lbs)
    • 45 lbs, 3 sets x 5 reps
  • Wide-grip Pull-ups (BW=163 lbs)
    • 2 sets x 20 reps
  • Deadlift
    • 205 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 345 lbs x 1 rep
  • Shrugs
    • 265 lbs, 2 sets x 12 reps

Comments:

* 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.

Thursday’s Workout – Pull

  • 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

Comments:

* 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.

Tuesday – Pull Workout

Comments:

* 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.

Saturday’s Workout – Pull

  • Chin-ups (BW=159 lbs + 67.5 lbs), 3 sets x 3 reps

Comments:

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.

Thursday’s Workout – Pull

  • Chin-ups* (BW=157 lbs), 40 lbs Backpack, 3 sets x 8 reps

Comments:

* 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.

Tuesday’s Workout – Pull

  • 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

Comments:

* 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.