5/3/1 1’s deadlift

by ryanrj

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Summary

  • event_availableJune 26th, 2018
  • schedule49 minutes
  • equalizer28 sets,  217 reps
  • fitness_center28885 lbs

1. Trap bar deadlift / band pull aparts

  • Set 1: 10 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 5 x 185 lbs
  • Set 4: 5 x 225 lbs
  • Set 5: 5 x 245 lbs
  • Set 6: 5 x 275 lbs
  • Set 7: 8 x 315 lbs
  • Set 8: 10 x 245 lbs

Total: 10745 lbs

2. Chinup (with band assist)

  • Set 1: 10 x 215 lbs
  • Set 2: 10 x 215 lbs
  • Set 3: 10 x 215 lbs
  • Set 4: 10 x 215 lbs

Total: 8600 lbs

3. Row

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs

Total: 4000 lbs

4. Back extension

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs

Total: 4000 lbs

5. Farmers walk

  • Set 1: 1 x 85 lbs
  • Set 2: 1 x 85 lbs
  • Set 3: 1 x 85 lbs
  • Set 4: 1 x 85 lbs

Total: 340 lbs

6. Hammer curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1200 lbs