Training - Pull

16 August 2012


Below-knee pull

135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 435x1 - 455x1

This is the toughest deadlift variation for me as my deads usually stall right about knee level. Hit 455 lbs., which beats my previous best of 435, which is not bad.

Shrugs 435 lbs x 6, x 8, x 7 - didn't quite get the 3x8, but this was pretty good.

Weighted hyperextension 2 sets x 8-10

Weighted ab work 4 sets x 12-15

Single-leg curl - 20 total reps per leg

Low pulley row 4 sets x 12-15 reps (light)

Shrugs in standing calf raise machine (new favorite) 2 sets - just playing around with these, but they hit the traps quite hard.