Phenomenal workout. Today I wanted to try breaking my 2rm PR I set way back in Nov 06 (635×2) and ended up hitting a new 25lb 3rm PR instead. I’ll take that! I was also wearing a loose pair of single-ply briefs today instead of the titan boss briefs I usually pull in when going heavy so that made the PR even better. Ultra-wide pulls felt really good. Nice assistance movement that I recommend to any sumo puller.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Seated Chest Press
Cable Pushdowns
Lat Pulldowns
Leg Extensions
Leg Curls
Deadlift (single-ply briefs, reps deloaded):
135×10x1
225×2x1
405×1x1
495×1x1
585×1x1
640×3x1 (PR)
605×1x1
600×3x1
Ultra-wide Deadlifts (about 6” wider stance than normal, reps deloaded):
315×1x5
315×10x1 (PR)
Standing OH DB Press:
60×10x1
70×10x1
65×10x1
75×10x1
60×15x1
Single-arm DB Hammer Curls:
80×5x5
EZ Curls:
95×12x1
105×12x4
Standing Straight-arm Wide-grip Lat Pushdowns:
132×12x4
204×12x1 (PR)
Seated Calf Raise:
115×20x3
140×20x2
Incline Cable Flyes:
70×12x1
50×12x4
45-degree Hyper Extensions:
bw x20×2
+25×20x3
+ stretching + power yoga (30min)
Duration: 150 minutes
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