Saturday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 5 lbs, 5 sets x 7 reps
  • RDL (w/ straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 7 reps
    • 325 lbs x 5 reps*
    • 345 lbs x 3 reps
  • RDL (above knee, w/ straps)
    • 365 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 405 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs x 1 rep
  • Wrist Curl
    • 100 lbs, 2 sets x 25 reps

Comments:

* I really pulled my back hard on the third rep but still manged to complete the set. I was pausing the weight for a few seconds below the knee on each rep and felt I might have stretched too far on the third rep resulting in a strain on the lower back. The soreness is not in the muscles but rather feels like it is in the connective tissue surrounding the back bone. I expect this soreness to potentially persist for a few weeks but am certain no permanent damage was done.

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