3 - Day of the Deadlift (12/10/8, 5RM)

by hulksmash81

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Summary

  • event_availableOctober 7th, 2019
  • schedule0 minutes
  • equalizer44 sets,  621 reps
  • fitness_center61150 lbs

1. Chest Dips

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs
  • Set 3: 12 x 0 lbs

Total: 0 lbs

2. Upright Barbell Rows

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 55 lbs

Total: 1650 lbs

3. Barbell Bent-over Row

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs

Total: 3600 lbs

4. Pendlay Row

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs

Total: 3600 lbs

5. Barbell Rear Delt Row

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 120 lbs

Total: 3260 lbs

6. Barbell Good Mornings

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 120 lbs

Total: 3260 lbs

7. Machine T-bar Row

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 55 lbs

Total: 1650 lbs

8. Close Grip Lat Pulldown

  • Set 1: 12 x 85 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 115 lbs

Total: 2940 lbs

9. Wide Grip Lat Pull Down

  • Set 1: 12 x 85 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 115 lbs

Total: 2940 lbs

10. Pull-ups

  • Set 1: 12 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

11. Cable One Arm Seated Row

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1350 lbs

12. Deadlift

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 185 lbs
  • Set 3: 5 x 235 lbs
  • Set 4: 5 x 285 lbs

Total: 4200 lbs

13. Deficit Deadlift

  • Set 1: 12 x 140 lbs

Total: 1680 lbs

14. Rack Pull

  • Set 1: 13 x 140 lbs

Total: 1820 lbs

15. Barbell Shrug

  • Set 1: 20 x 140 lbs

Total: 2800 lbs

16. Farmers Walk

  • Set 1: 55 x 120 lbs
  • Set 2: 55 x 120 lbs
  • Set 3: 55 x 120 lbs
  • Set 4: 55 x 120 lbs

Total: 26400 lbs