Englishexpand_more

Pull (deload week)

by jokii

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Summary

  • event_availableJanuary 4th, 2021
  • schedule1 h
  • equalizer45 sets,  657 reps
  • fitness_center71380.17 lbs

1. Pull ups (max reps)

  • Set 1: 12 x 187.39 lbs
  • Set 2: 12 x 187.39 lbs
  • Set 3: 12 x 187.39 lbs
  • Set 4: 12 x 187.39 lbs
  • Set 5: 12 x 187.39 lbs

Total: 11243.58 lbs

2. Hyperextensions (15 reps max)

  • Set 1: 15 x 198.42 lbs
  • Set 2: 15 x 198.42 lbs
  • Set 3: 15 x 198.42 lbs
  • Set 4: 15 x 198.42 lbs
  • Set 5: 15 x 198.42 lbs

Total: 14881.2 lbs

3. V grip pull downs to Wide grip Cable rows (10-15 reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 79.37 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 79.37 lbs
  • Set 5: 15 x 110.23 lbs
  • Set 6: 15 x 79.37 lbs
  • Set 7: 15 x 110.23 lbs
  • Set 8: 15 x 79.37 lbs
  • Set 9: 15 x 110.23 lbs
  • Set 10: 15 x 79.37 lbs

Total: 14219.82 lbs

4. Reverse grip pulldown plate loaded (10-15 reps)

  • Set 1: 15 x 154.32 lbs
  • Set 2: 15 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 15 x 110.23 lbs

Total: 9788.52 lbs

5. Separate grip Pull Down Row (drop set)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 66.14 lbs
  • Set 5: 15 x 110.23 lbs
  • Set 6: 15 x 66.14 lbs
  • Set 7: 15 x 110.23 lbs
  • Set 8: 15 x 66.14 lbs
  • Set 9: 15 x 110.23 lbs
  • Set 10: 15 x 66.14 lbs

Total: 13227.74 lbs

6. Preacher Curl Machine to Hammer curls (10-15 reps)

  • Set 1: 15 x 79.37 lbs
  • Set 2: 15 x 44.09 lbs
  • Set 3: 15 x 79.37 lbs
  • Set 4: 15 x 44.09 lbs
  • Set 5: 15 x 60.63 lbs
  • Set 6: 15 x 35.27 lbs
  • Set 7: 15 x 60.63 lbs
  • Set 8: 15 x 35.27 lbs
  • Set 9: 15 x 60.63 lbs
  • Set 10: 15 x 35.27 lbs

Total: 8019.31 lbs