- Barbell Cheat Row
- 375 lbs x 7 reps (w/ straps)
- Rack Pull (w/o belt, w/ straps)
- 385 lbs x 7 reps (2nd pin, below knee)
- 455 lbs x 7 reps (3rd pin, from knee)
- Barbell Shrug (w/o belt, w/straps)
- 455 lbs x 20 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 245 lbs x 7 reps
- Weighted Chin-up (bodyweight = 170 lbs)
- 10 lbs x 7 reps
- 25 lbs x 7 reps
- 35 lbs x 7 reps
- Bent Over Lateral Raise
- 30 lbs x 20 reps
- 35 lbs x 12 reps
- Barbell Cheat Curl
- 190 lbs x 1 rep
- Dumbbell Hammer Curl
- 50 lbs x 12 reps
- 60 lbs x 7 reps
- 70 lbs x 5 reps
Tag Archives: Snatch Deadlift
Tuesday – Pull
- RDL (w/o belt, w/ straps)
- 325 lbs x 3 reps
- 375 lbs x 3 reps
- Barbell Row
- 205 lbs x 12 reps (w/o straps)
- 295 lbs x 12 reps (w/ straps)
- Deadlift Lockout (w/o belt, w/straps)
- 485 lbs x 1 rep
- 540 lbs x 1 rep
- Snatch Deadlift (w/o belt)
- 240 lbs x 7 reps
- Weighted Chin-up (bodyweight = 169 lbs)
- 25 lbs x 7 reps
- 40 lbs x 7 reps
- Dumbbell Row
- 70 lbs x 15 reps
- Bent Over Dumbbell Lateral Raises
- 30 lbs x 12 reps
- 35 lbs x 7 reps
- Dumbbell Hammer Curl
- 60 lbs x 7 reps
- 70 lbs x 5 reps
- Dumbbell Concentration Curl
- 60 lbs x 7 reps
- 70 lbs x 3 reps
- Reverse Barbell Curl
- 60 lbs x 12 reps
- Barbell Wrist Curl
- 140 lbs x 12 reps
Sunday – Pull
- RDL (w/o belt, w/ straps)
- 275 lbs x 3 reps (2 second pause below knee)
- 325 lbs x 3 reps (1 second pause below knee)
- 370 lbs x 3 reps
- Barbell Row (w/o belt, w/ straps)
- 290 lbs x 12 reps
- Deadlift Lockout (w/o belt, w/o straps)
- 485 lbs x 1 rep
- 535 lbs x 1 rep
- Weighted Chin-up (bodyweight = 169 lbs)
- 10 lbs x 7 reps
- 25 lbs x 7 reps
- 35 lbs x 7 reps
- Snatch Deadlift (w/o belt)
- 235 lbs x 7 reps
- Dumbbell Row
- 70 lbs x 12 reps
- Dumbbell Shrugs (w/ straps)
- 70 lbs x 70 reps
- Bent Over Dumbbell Lateral Raises
- 30 lbs x 12 reps
- 35 lbs x 7 reps
- Dumbbell Concentration Curl
- 40 lbs x 12 reps
- 50 lbs x 7 reps
- 60 lbs x 5 reps
- 70 lbs x 3 reps
- Dumbbell Hammer Curl
- 40 lbs x 12 reps
- 50 lbs x 7 reps
- 60 lbs x 5 reps
- 70 lbs x 3 reps
- Reverse Barbell Curl
- 55 lbs x 12 reps
- Barbell Wrist Curl
- 135 lbs x 12 reps
Friday – Pull
- RDL (w/o belt, w/ straps)
- 365 lbs x 3 reps
- Barbell Row (w/o belt, w/ straps)
- 285 lbs x 12 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 230 lbs x 7 reps
- Weighted Chin-up (bodyweight = 167 lbs)
- 70 lbs x 3 reps
- Dumbbell Row
- 75 lbs x 12 reps
- Dumbbell Concentration Curl
- 50 lbs x 7 reps
- Dumbbell Hammer Curl
- 50 lbs x 7 reps
- Seated Dumbbell Curl
- 25 lbs x 12 reps
- Close Grip Barbell Cheat Curl
- 95 lbs x 7 reps
- Reverse Barbell Curl
- 50 lbs x 12 reps
- Barbell Wrist Curl
- 125 lbs x 12 reps
Wednesday – Pull
- RDL (w/o belt, w/ straps)
- 360 lbs x 3 reps
- Barbell Row (w/o belt, w/ straps)
- 280 lbs x 12 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 225 lbs x 7 reps
- Weighted Chin-up (bodyweight = 169 lbs)
- 55 lbs x 3 reps
- Dumbbell Row
- 75 lbs x 12 reps
- Dumbbell Concentration Curl
- 50 lbs x 5 reps
- 60 lbs x 3 reps
- Dumbbell Hammer Curl
- 30 lbs x 12 reps
- 40 lbs x 7 reps
- 50 lbs x 5 reps
- Seated Dumbbell Curl
- 25 lbs, 3 sets x 12 reps
- Close Grip Barbell Cheat Curl
- 95 lbs, 2 sets x 7 reps
- Reverse Barbell Curl
- 45 lbs, 2 sets x 12 reps
- Barbell Wrist Curl
- 115 lbs x 12 reps
Comments:
I am doing a great deal of biceps work as I am still recovering from a shoulder injury. I hope to incorporate power cleans into the routine but certain movements such as the lat pull-up and barbell pullovers are out of the question. I also didn’t experience any muscle soreness from this workout and know the biceps to be a small muscle group that easily recovers.
Monday – Pull
- RDL (w/o belt, w/ straps, above knee)*
- 355 lbs x 3 reps
- Barbell Row (w/o belt, w/ straps)
- 275 lbs x 12 reps
- Rack Pull (w/o belt, w/ straps, above knee)
- 535 lbs x 2 reps
- Weighted Chin-up (bodyweight = 168 lbs)
- 70 lbs x 3 reps
- Strict Biceps Curl
- 115 lbs x 3 reps
- Dumbbell Concentration Curl
- 50 lbs, 3 sets x 3 reps
Comments:
* I can only pull this kind of weight to my knee. If I drop the barbell below the knee my back tends to round. If I manage to keep the weight at the knee or just above it I have no problems changing direction at the bottom of the lift.
Saturday – Pull
- RDL (w/o belt, w/ straps)
- 350 lbs x 5 reps
- Barbell Row (w/o belt, w/ straps)
- 270 lbs x 12 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 220 lbs x 7 reps
- Weighted Chin-up (bodyweight = 165 lbs)
- 70 lbs x 3 reps
- Strict Biceps Curl
- 120 lbs x 3 reps
- Dumbbell Concentration Curl
- 60 lbs x 2 reps
Thursday – Legs & Back
- Hang Power Clean (w/ straps)
- 195 lbs x 3 reps
- Front Squat (w/o belt)
- 195 lbs x 5 reps
- Weighted Chin-up (bodyweight = 165 lbs)
- 60 lbs x 3 reps
- RDL (w/o belt, w/ straps)
- 350 lbs x 5 reps
- Barbell Rows (w/o belt, w/ straps)
- 265 lbs x 12 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 215 lbs x 7 reps
Tuesday – Pull
- RDL (w/o belt, w/ straps)
- 345 lbs x 5 reps
- Barbell Rows (w/o belt, w/ straps)
- 265 lbs x 12 reps
- Snatch Deadlift (w/o belt, w/ straps)
- 210 lbs x 7 reps
- Barbell Shrug (w/o belt, w/ straps)
- 465 lbs x 7 reps
Bodyweight = 165 lbs
Sunday – Pull
- Hang Power Clean (w/ straps)
- 175 lbs x 3 reps
- 195 lbs x 2 reps*
- Snatch Deadlift (w/ straps)
- 275 lbs x 1 rep
- 295 lbs x 1 rep
- 205 lbs x 7 reps
- Barbell Row (w/ straps)
- 260 lbs x 12 reps
- Weighted Pull-up (bodyweight = 166 lbs)
- 52.5 lbs, 3 sets x 3 reps
Comments:
* Failed on the third rep.