Pull 3

by jokii

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Summary

  • event_availableSeptember 27th, 2021
  • schedule1 h
  • equalizer33 sets,  412 reps
  • fitness_center48592.09 lbs

1. Bent over Barbell Row (high reps)

  • Set 1: 15 x 176.37 lbs
  • Set 2: 15 x 198.42 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 15 x 176.37 lbs
  • Set 5: 15 x 154.32 lbs

Total: 13227.74 lbs

2. V Grip Pull Down (drop set, high reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 60.63 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 60.63 lbs
  • Set 5: 12 x 100.31 lbs
  • Set 6: 12 x 60.63 lbs
  • Set 7: 12 x 100.31 lbs
  • Set 8: 12 x 60.63 lbs
  • Set 9: 12 x 100.31 lbs
  • Set 10: 12 x 60.63 lbs

Total: 10406.92 lbs

3. Lat Pull Down Machine (middle/end range emphasis)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 15 x 110.23 lbs

Total: 8267.33 lbs

4. Wide grip Cable Rows (10-15 reps)

  • Set 1: 15 x 69.45 lbs
  • Set 2: 15 x 79.37 lbs
  • Set 3: 15 x 79.37 lbs
  • Set 4: 15 x 79.37 lbs
  • Set 5: 12 x 89.29 lbs
  • Set 6: 12 x 79.37 lbs
  • Set 7: 15 x 59.52 lbs
  • Set 8: 15 x 59.52 lbs

Total: 8422.76 lbs

5. Deadlift (5 x 5, rehab)

  • Set 1: 5 x 286.6 lbs
  • Set 2: 5 x 308.65 lbs
  • Set 3: 5 x 330.69 lbs
  • Set 4: 5 x 352.74 lbs
  • Set 5: 5 x 374.79 lbs

Total: 8267.33 lbs