Deload- pull workout

by ryanrj

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Summary

  • event_availableJuly 5th, 2018
  • schedule1 h
  • equalizer35 sets,  464 reps
  • fitness_center43904 lbs

1. A. RDL

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 10 x 95 lbs
  • Set 4: 10 x 95 lbs
  • Set 5: 10 x 95 lbs

Total: 4250 lbs

2. B. Facepull

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs
  • Set 5: 20 x 60 lbs

Total: 6000 lbs

3. A. Smith bar deadlift (beltless)

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 185 lbs
  • Set 3: 10 x 185 lbs
  • Set 4: 10 x 185 lbs
  • Set 5: 10 x 135 lbs

Total: 8250 lbs

4. B. Chins

  • Set 1: 5 x 213 lbs
  • Set 2: 5 x 213 lbs
  • Set 3: 6 x 213 lbs
  • Set 4: 6 x 213 lbs
  • Set 5: 5 x 213 lbs
  • Set 6: 5 x 213 lbs
  • Set 7: 5 x 213 lbs
  • Set 8: 5 x 213 lbs
  • Set 9: 5 x 213 lbs
  • Set 10: 6 x 213 lbs

Total: 11289 lbs

5. A. straight arm pulldowns

  • Set 1: 10 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1740 lbs

6. Farmers walk/ stop shrug (50’s)

  • Set 1: 30 x 100 lbs
  • Set 2: 30 x 100 lbs
  • Set 3: 30 x 100 lbs

Total: 9000 lbs

7. Empty barbell curls (rest pause)

  • Set 1: 25 x 45 lbs
  • Set 2: 25 x 45 lbs
  • Set 3: 25 x 45 lbs

Total: 3375 lbs