Tag Archives: Pull Workouts

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 setsĀ  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps


* 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.

Monday – Pull Workout


* This is the first time being able to do pull-ups again in over half a year since I hurt my shoulder and instead have been doing chin-ups. The weight felt a little heavy so I am going to drop down in weight and work my way back up slowly so I can allow myself to fully stretch at the bottom part of the movement. My should injury limited my range of motion and I haven’t allowed myself to fully stretch the lats in the bottom portion of the pull-up or the chin-up.

** I have only attempted the strict curl a couple of times since I started working out two years ago. I knew the amount I could curl was high but was surprised to find out that I size up to some of the worlds strongest in the strict curl. I am 39 years of age and currently 193 lbs because I am trying to bulk up right now. Compared to raw powerlifting world records in the strict curl I would only have to gain another 15 to 40 lbs in my curl to challenge a world record depending on which weight class I enter.

Saturday – Pull Workout

  • Power Clean (w/o straps)
    • 135 lbs x 3 reps
    • 195 lbs, 3 sets x 3 reps
    • 195 lbs, 2 sets x 2 reps*


* I couldn’t complete all 3 reps on two of these sets. My goal was to complete 5 sets of 3 reps but I just didn’t have the energy today. If I fail on a set I usually allow myself to rest as much as possible and make make as many attempts as I need to in order to finish all five sets.

Wednesday – Pull Workout

  • Power Clean (w/o straps)
    • 135 lbs x 3 reps
    • 185 lbs, 5 sets x 3 reps*
  • Weighted Chin-up (BW = 191 lbs)
    • 22.5 lbs, 3 sets x 7 reps
  • Barbell Cheat Curl
    • 140 lbs, 3 sets x 7 reps


* I failed on the 2nd rep of the first set and the third rep of the fifth set however, I was still able to manage to do three reps on each set. I believe my focus was off today and the power clean is definitely a movement you can’t perform while you are day dreaming.