Friday, 29 January (Pull-Push Workout No. 60)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
8 x 340 (154); <1-Minute Rest-Pause Singles Set
Hise Shrug:
32 x 355 (161); NEW REP PR!
31 x 315 (143); NEW REP PR!
22 x 225 (102)
Ahrens Press (Seated):
6 x 22.3 (10.1)
6 x 32.4 (14.7)
6 x 37.7 (17.1)
5 x 44 (19.9)
8 x 28.2 (12.8)
12 x 22.3 (10.1)
Ahrens Press (Standing):
8 x 32.4 (14.7)
10 x 28.2 (12.8)
12 x 22.3 (10.1)
Seated Rope Rowing (Torso Bent Forward):
3 x 15 @ 40 (18)
Fully recovered now from the Front Squats the other day; so a much easier Pull-Push workout today. Pulling was smooth and the first 5 pulls with 340 were quick and powerful… the last three singles were slower but still strong lock-outs. I made two new rep PRs in the Hise Shrugs. I think I will drop the weight down to 315 next time and see if I can knock out more than 40 reps. I pretty much skipped the heavy ab exercises today… my abs are tight from pulling and from the front squats. I performed a few Hanging Knees to Elbows in between my pull singles today that’s about it. I am starting to like the feel of the Ahrens Press as it really targets my medial and even posterior deltoids. Tried the seated version today but I prefer the standing variation.
Sunday, 31 January (Pull-Push Workout No. 61)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
7 x 340 (154); <1-Minute Rest-Pause Singles Set
Hise Shrug:
43 x 315 (143); NEW REP PR!
42 x 225 (102)
Overhead Shrug:
21 x 135 (61)
Bradford Press (Standing):
3 x 10 @ 95 (43)
Plate Loaded Lateral Raise:
2 x 8R + L @ 25lbs plate
2 x 8L + R @ 35lbs plate
Incline Dumbbell Shrug:
14 x 67 (30.5); 2-Count Hold
26 x 67 (30.5); 2-Count Hold
15 x 67 (30.5); 2-Count Hold
Pulling strong but simply had to stop at rep single no. 7 due to the high humidity and a wet slipping grip. I dropped the weight in the Hise Shrug down to 315 and tried for 50 reps… made it only to 43 reps… my legs started to shake like crazy after rep no. 40. Very tough.
I then knocked out a second high rep set with only 225 making sure to breath in extra deep and expand my chest/rib cage as much as possible. That Overhead Squat after Hise Shrugs was hell; I barely made it to 21 reps. The Bradford Press (Rainbow Press) was performed with a slow 3-2-2 1 2-2-3 tempo; tried really hard to keep my head perfectly still.
Plate Loaded Lateral Raises were next… nailed my medial deltoids; pretty good exercise. I decided to finish off by hitting the upper/middle traps again to help get some more meat on me there so I performed three sets of Incline Dumbbell Shrugs.
I believe I am headed in the right direction with this Garry Frank Deadlift Training Method; feeling stronger and faster on my pulls even at this high frequency of pulling.
Tuesday, 2 February (Pull-Push Workout No. 62)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest <3 Minutes
3 x 195 (089); Rest <3 Minutes
8 x 340 (154); <1-Minute Rest-Pause Singles Set
Overhead Shrug:
26 x 135 (61); NEW REP PR!
22 x 115 (52)
Haney Shrug:
10 x 115 (52)
10 x 115 (52)
Hanging Knees Raises:
2 x 12 @ BW
High-Incline Barbell Bench Press:
5 x 115 (52)
3 x 125 (57)
3 x 135 (61)
3 x 145 (66)
3 x 155 (70)
3 x 165 (75)
8 x 140 (64); Max Rep Set
Weighted Decline Sit-Ups:
35 x 35lbs plate
I was a tad slower on my pulls today but I was still feeling strong on every single, all were completed with solid lockouts. The Overhead Shrugs were a bit easier, but not by much though! Managed a New Rep PR so that is a good sign. This was the first time that I ever performed the Haney Shrug… really pulled as high as I could getting the bar up to the mid-back. I lost some steam on the sixth set of Incline Presses and was totally exhausted on the Max Rep Set, only got 8 reps, so I called it quits for the day after a set of weighted decline sit-ups. Simply beat today from pushing hard on my hill sprint circuits yesterday.
Friday, 5 February; 1RM Attempt Day (Pull-Push No. 63)
Conventional Deadlift:
10 x 135 (061)
3 x 225 (102)
1 x 325 (147)
1 x 420 (191); MISS
1 x 420 (191); MISS
12 x 225 (102)
Overhead Shrug:
27 x 135 (61); NEW REP PR!
21 x 115 (52)
15 x 95 (43); 3-Count Hold
Push Press:
1/3 x 145 (66); Ratchet Sets
1/3 x 155 (70); Ratchet Sets
1/3 x 165 (75); Ratchet Sets
1 x 170 (77); Grind… so stopped the Ratchet.
14 x 145 (66); Max Rep Set
Reverse Dips (w/ a 2-Count Pause at the Bottom):
10 x 45 lbs. Plate
10 x 80 (45 + 35 lbs. Plates)
10 x 105 (45 + 35 + 25 lbs. Plates)
10 x 125 (45 + 45 + 35 lbs. Plates)
Parallel Bar Dips:
15 x BW
15 x BW + 45 lbs. Plate
8 x BW + 90 (2 x 45 lbs. Plates)
Close-Grip Chin-Ups:
12 x BW + 45 lbs. Plate
7 x BW + 45 lbs. Plate
5 x BW + 45 lbs. Plate
Seated Rope Rowing (Torso Bent Forward):
3 x 12 @ 45 (20)
Cobra Lat Pulldowns:
12 R & L x 30 (14)
12 R & L x 35 (16)
12 R & L x 40 (18)
12 R & L x 45 (20)
Missed on my two pulling attempts at 420… I just couldn’t get passed my mid thigh sticking point. I am strong off the floor but slow in the pulling through the knees. I was tired though today I think after two days of heavy hill running. I managed a New Rep PR on the Overhead Shrug at 135… don’t know what is worse the Hise or the Overhead Shrug… but they both are hell. Push Presses after the Overhead Shrugs were a real chore… the remainder of the workout was a fast paced chest, back, and arms routine to make up for some of the dips and pull-ups I missed over the past couple of days.
Forth Month Report
63 Pull-Push workouts completed; still maintaining a one-day on, one day off routine. I am experiencing no problems with deadlifting at such a high frequency… no posterior chain soreness or even tightness to speak of. The only soreness is the bump/hump on the back of my neck from performing heavy Hise Shrugs!!!
In one month my 4" Deficit Snatch-Grip Deadlift has gone from 385 (175) to 390 (177); my four-month 1 Rep Max Records are as follows:
385 → 390 = +5
380 → 385 = +5
375 → 380 = +5
365 → 375 = +10
350 → 365 = +15
325 → 350 = +25
285 → 325 = +40
And in over the course of three months my Conventional Deadlift has increased to 415 (188) from 405 (184).
My bodyweight is remaining at ~81.5 kg (180 lbs) and my BF at ~7%.
I should be having my shoulders measured via the calipers here in the next week so looking forward to seeing if I hit 22 inches… I am thinking that with my drop in weight over the past month, down from 85, I might have lost some size in the shoulders… will know soon enough.
Sunday, 7 February (Pull-Push No. 64)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 340 (154); <1-Minute Rest-Pause Singles Set
Hise Shrug:
47 x 315 (143); NEW REP PR!
16 x 405 (184); NEW WEIGHT PR!
18 x 225 (102)
Lumberjack Squat Press:
8 x 90 (41)
3 x 135 (61)
3 x 185 (84)
3 x 225 (102)
12 x 160 (73); Max Rep Set
Unsupported Wrist Roller:
4 sets x 25lbs plate
4 sets x 15lbs (10 + 5lbs plates)
High Pulley Rhomboids Pull:
10 x 30 (14); 2-Count Hold
10 x 40 (18); 2-Count Hold
10 x 50 (23); 2-Count Hold
10 x 60 (27); 2-Count Hold
Pulling was super tough for me today… 340 felt awfully heavy. I at least redeemed myself by making a new PR on the Hise Shrugs with 47 reps at 315 and performing 405 for the first time… didn’t feel as heavy as I thought it was going to be. Rest of the workout was quick and uneventful.
Tuesday, 9 February (Pull-Push No. 65)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 340 (154); <1-Minute Rest-Pause Singles Set
Hise Shrug:
20 x 405 (184); NEW REP PR!
22 x 315 (143)
25 x 225 (102); 3-Count Hold
18 x 225 (102); 2-Count Hold
Hanging Knees Raises:
2 x 15 @ BW
Ahrens Press (Standing):
8 x 22.3 (10.1)
8 x 28.2 (12.8)
8 x 32.4 (14.7)
5 x 37.7 (17.1)
12 x 32.4 (14.7)
Cable Face Pulls:
15 x 40 (18)
15 x 45 (20)
15 x 50 (23)
Commando Pull-Ups:
8L + 7R @ BW + 45lbs. plate
Close-Grip Chin-Ups:
6 x BW + 45lbs. Plate
Parallel Bar Dips:
18 x BW + 45lbs. Plate
12 x BW + 45lbs. Plate
Pulling was much better than the last workout… I pulled eight (8) quick and strong singles at 340. I made a new rep PR on the Hise Shrugs at 405. I decided to do three more sets of Hises focusing on breathing deeply, raising the shoulders as high as I could, and holding at the top. So this heavy set of Hise Shrugs sucked the life out of me… I was dead for the remainder of the workout.
Thursday, 11 February (Pull-Push No. 66)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
7 x 345 (157); 1-Minute Rest-Pause Singles Set
10 x 305 (138); 1-Minute Rest-Pause Doubles Set
Overhead Shrug:
28 x 135 (61); NEW REP PR!
22 x 135 (61); 2-Count Hold
21 x 135 (61); 3-Count Hold
11 x 135 (61); 5-Count Hold
Hanging Knees Raises:
1 x 30 @ BW
High-Incline Barbell Bench Press:
5 x 115 (52)
3 x 135 (61)
3 x 155 (70)
3 x 165 (75)
8 x 145 (66); Max Rep Set
High Pulley Triceps Extension:
8 x 30 (14)
10 x 45 (20)
8 x 40 (18)
Increased the weight on my Singles Rest-Pause pulling set to 345… big difference; seven tough pulls very slow. Might go back to 340 until I am pulling faster on 340. Felt pretty good after my singles set when stripping the bar down so I decided to perform some doubles at 305 for five sets. Overhead Shrugs were hell… managed a new rep PR and then performed three sets of 2, 3, and 5-Count holds.
Friday, 12 February - Off Day
Star Jumps: 30x
Texas Push-Up Challenge (Time Completed): 0:52.07
Close-Grip Chin-Ups:
12 x BW + 45 lbs. Plate
8 x BW + 45 lbs. Plate
7 x BW + 45 lbs. Plate
Seated Rope Rowing (Torso Bent Forward) + High Pulley Rhomboids Pull [Superset]:
12 + 10 @ 45 (20); 2-Count Holds
12 + 8 @ 45 (20); 2-Count Holds
10 + 8 @ 45 (20); 2-Count Holds
Chinese Dumbbell Rows:
3 x 10 @ 67 (30.5)
Cable Preacher Curls:
10 x 40 (18)
8 x 45 (20)
8 x 50 (23)
Sunday 14 February (Pull-Push No. 67)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 330 (150); <1-Minute Rest-Pause Singles Set
Hise Shrug:
21 x 405 (184); NEW REP PR!
21 x 315 (143); 3-Count Hold
22 x 225 (102); 4-Count Hold
Bench Press from Pins + Seated Row [IBB Superset]:
1 x 165 (75) + 3 x 50 (23)
3 x 165 (75) + 3 x 55 (25)
1 x 175 (79) + 3 x 60 (27)
3 x 175 (79) + 3 x 65 (30)
1 x 185 (84) + 3 x 70 (32)
3 x 185 (84) + 3 x 75 (34)
1 x 195 (88) + 3 x 80 (36)
3 x 195 (88) + 3 x 85 (39)
16 x 155 (70) + 13 x 70 (32); Max Rep Sets
Bradford Press (Standing):
8 x 95 (43)
6 x 100 (45)
10 x 95 (43)
Scott Press (Standing):
8 x 28.2 (12.8)
8 x 32.4 (14.7)
8 x 37.7 (17.1)
8 x 37.7 (17.1)
Deadlifting was difficult to say the least… I even had dropped the weight on the rest-pause singles set back down to my true 85%, which is 330, because I need to work on my pulling speed and hip drive. I guess it just wasn’t a pulling day for me. Hise Shrugs steadily improving; made another rep PR. Messed with an IBB Superset… Bench Press from Pins followed by Seated Rows. I think I should have gone heavier on the Bench Press starting with 175/185 and ending at 215/225. Seated Rows were about on the mark… next time I will start at 60 and go to 95. My shoulders were dead on the Bradford and Scott Presses…
Tuesday, 16 February (Pull-Push No. 68)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
10 x 300 (136); 5-Second Rest-Pause Singles Set
10 x 255 (116); Speed Pulls
Overhead Shrug:
29 x 135 (61); NEW REP PR!
15 x 115 (52); 5-Count Hold
15 x 115 (52); 3-Count Hold
15 x 155 (70); NEW PR!
Overhead Press w/ Shrug:
6 x 115 (52); 3-Count Lockout
Push Press:
5 x 135 (61); 3-Count Lockout
5 x 135 (61); 3-Count Lockout
8 x 135 (61)
Plate Press Pyramid:
45, 35, 25, 10, 5lbs. plates x 1; Down and Up
Cable Face Pulls:
15 x 40 (18)
15 x 45 (20)
15 x 50 (23)
Light pulling day. I performed the rest-pause set at 75% of my 1RM resting less than five (5) seconds between each singles… simply wiped dry and resetted the hands, hips, and back. Followed that by a straight speed pull set at 65% of 1RM with no resets. Felt stronger on the hip drive; boy 255 feels light. I made a new rep PR on the Overhead Shrugs; I focused on deep breathing and strong long holds. Added some weight and tried 155 which wasn’t as hard as I thought it was going to be. Shoulders were destroyed so I performed some push presses with long lockouts to stretch out the delts.
Wednesday, 17 February (Pull-Push No. 69)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 330 (150); <1-Minute Rest-Pause Singles Set
Hise Shrug:
20 x 225 (102)
20 x 315 (143)
20 x 365 (166)
20 x 405 (184)
15 x 455 (206); NEW WEIGHT PR!
20 x 225 (102); 5-Count Hold
Parallel Bar Dips:
15 x BW
12 x BW + 45lbs. Plate
7 x BW + 90 (2 x 45 lbs. Plates)
13 x BW + 45lbs. Plate
Front Plate Raises:
8 x 45lbs. Plate
8 x 70lbs (2 x 35lbs plates)
8 x 70lbs (2 x 35lbs plates)
Seated Rope Rowing (Torso Bent Forward):
3 x 12 @ 45 (20)
3 x 12 @ 50 (23)
3 x 12 @ 45 (20)
Two days of deadlifting back to back… not too bad. I felt strong in the warm-ups sets and my rest-pause singles were good. My sixth single was a tad slow so I stopped there and went onto the Hise Shrugs as I knew I wanted to focus on those today. I am very happy with my Hise Shrug performance today as I really nailed that 405… 20 reps, just one rep shy of my Rep PR for that weight, and that was after already completing 60 reps. I decided to give 455 a try… boy it was heavy. I was only able to shrug an inch if that!!! Definitely gave my all on that set. I rested five minutes then attacked 225 for a five-count hold set. After six sets of Hise Hells I was panting and pouring sweat. My dips, plate raises, and rowing were completed in a daze… don’t really remember much after those Hise Shrugs!!!
Friday, 19 February (Pull-Push No. 70)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 3 @ 275 (125); Speed Pulls
Overhead Shrug:
20 x 155 (70); NEW REP PR!
12 x 175 (79); NEW PR!
12 x 135 (61); 3-Count Hold
16 x 115 (52); 5-Count Hold
8 x 95 (43); 10-Count Hold
Lumberjack Squat:
3 x 135 (61)
3 x 185 (84) > Ramping Activation Sets
3 x 210 (95)
3 + 3 + 3 + 2 + 2 @ 205 (93)
3 + 3 + 2 + 2 @ 195 (89) > High Rep HTH 10-Second Rest-Pause Mini-Sets
3 + 3 + 2 @ 195 (89)
Sunday, 21 February (Pull-Push No. 71)
Conventional Deadlift:
10 x 135 (061)
3 x 225 (102)
1 x 325 (147)
1 x 415 (188); MISS
Hise Shrug:
39 x 365 (166); NEW REP PR!
26 x 405 (184); NEW REP PR!
Bench Press from Pins + Seated Row [IBB Superset]:
1 x 175 (79) + 3 x 60 (27)
3 x 175 (79) + 3 x 65 (30)
1 x 195 (88) + 3 x 70 (32)
3 x 195 (88) + 3 x 75 (34)
1 x 205 (93) + 3 x 80 (36)
3 x 205 (93) + 3 x 85 (39)
1 x 210 (95) + 3 x 90 (41)
3 x 210 (95) + 3 x 95 (43)
11 x 170 (77) + 14 x 75 (34); Max Rep Sets
Hammer Curls (Arnold’s 1-10-1 System):
19 sets of 1-10-1 reps @ 67 (30.5) → 28.2 (12.8) → 59 (26.7); 100 total reps
Cable Face Pulls:
12 x 40 (18)
12 x 45 (20)
12 x 50 (23)
Tried to pull my Conventional DL 1RM of 415 but just couldn’t lock it out so I called it quits and moved on… glad that I did as I made a big jump in my rep PRs for both 365 and 405 on the Hise Shrug… I felt super strong in this exercise today; absolutely no bar discomfort and I was raising my shoulders sky high. Again, extremely happy about my Hise Shrug perfomance today. As planned I went heavier on the IBB Superset and it felt about right… maybe I will go to 215 on the Bench Press from Pins next time and start off with 65 and end with 100 instead on the Seated Row… for the max rep sets I probably will stay with the 170 on the Bench Press but will go up to 80 next time on the Seated Row instead as I had some high reps there on that max rep set.
Tuesday, 23 February (Pull-Push No. 72)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
7 x 330 (150); <1-Minute Rest-Pause Singles Set
Overhead Shrug:
13 x 175 (79); NEW REP PR!
22 x 155 (70); NEW REP PR!
21 x 135 (61)
12 x 135 (61); 3-Count Hold
12 x 135 (61); 3-Count Hold
Deadlift Speed Pulls:
3 x 235 (106); Sumo
3 x 325 (147); Sumo
3 x 325 (147); Sumo
3 x 325 (147); Conventional
3 x 325 (147); Conventional
3 x 235 (107); Conventional
Hanging Knees Raises:
3 x 15 @ BW
Seated Good Morning:
10 x 45 (20)
8 x 65 (30)
8 x 95 (43)
Pulling was strong today even with the high humidity my grip is definitely getting stronger. Improving on the Overhead Shrugs with two new PRs. I was feeling so good I decided to do some more pulling… knocked out some speed pull triples in both the Sumo and Conventional stance. Hanging Knee Raises uneventful. Performed Seated Good Mornings stomach and chest all the way down to the bench with no back rounding… a clar and strong indication that those Deficit SGDLs have been working!!! All in all a great workout.
Friday, 26 February (Pull-Push No. 73)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 330 (150); <1-Minute Rest-Pause Singles Set
Hise Shrug:
29 x 405 (184); NEW REP PR!
26 x 315 (143); 3-Count Hold
16 x 315 (143); 5-Count Hold
Close-Grip Chin-Ups:
3 x BW
3 x BW + 45lbs. Plate
3 x BW + 80lbs. (45 + 35lbs. Plates)
10 x BW + 90lbs. (2 x 45lbs. Plates); Mahler 15-Second Rest-Pause Singles Set
Ahrens Press (Standing):
8 x 22.3 (10.1)
8 x 28.2 (12.8)
8 x 32.4 (14.7)
5 x 37.7 (17.1)
8 x 32.4 (14.7)
Incline Dumbbell Shrugs:
3 x 12 @ 67 (30.5); 2-Count Hold
Seated Rope Rowing (Torso Bent Forward):
12 x 50 (23)
10 x 55 (25)
8 x 60 (27)
Scott Press (Standing):
8 x 22.3 (10.1)
8 x 28.2 (12.8)
8 x 32.4 (14.7)
7 x 37.7 (17.1)
Hise Shrug:
16 x 225 (102); 5-Count Hold
Nothing special to report except for a new rep PR on 405 for the Hise Shrugs… and that my left rear delt cramped like crazy on the third set of Hise Shrugs nearly droping the bar… I immediately stopped the set and went onto the next exercise… for some reason these Hise Shrugs are really nailing my rear deltoids… I think when I am supporting and holding the bar against my lower neck I am tensing hard, engaging my rear delts, to keep the bar from rolling down. I completed the last unfinished set at the end of the workout with no problems.
Saturday, 27 February (Pull-Push No. 74)
Sumo Deadlift:
10 x 135 (061)
3 x 235 (107)
8 x 325 (147); <1-Minute Rest-Pause Singles Set
Overhead Shrug:
14 x 175 (79); NEW REP PR!
22 x 155 (70)
19 x 135 (61); 3-Count Hold
Bradford Press (Standing):
8 x 95 (43)
8 x 100 (45)
8 x 105 (48)
15 x 80 (36); Max Rep Set
Seated Good Morning:
8 x 45 (20)
8 x 95 (43)
8 x 105 (48)
High Pulley Triceps Extension:
12 x 30 (14)
10 x 45 (20)
10 x 50 (18)
10 x 50 (18)
12 x 25 (11)
Monday, 1 March - Off Day
Short Circuit Hill Run: ~3km
Hill Sprints & Stair Runs:
300 Meter Stair Run
125 Meter Steep Hill Sprint x 3
20 Meter Stair Run x 3
Dumbbell Jump Squats + Rock Bottom Front Squats [Superset]:
3 x 46 (20.7) + 3 x 155 (70)
3 x 46 (20.7) + 4 x 155 (70)
3 x 46 (20.7) + 5 x 155 (70)
3 x 46 (20.7) + 5 x 155 (70)
3 x 46 (20.7) + 5 x 155 (70)
3 x 46 (20.7) + 5 x 155 (70)
Didn’t feel like deadlifting today so I made it another run day again… stopping by the gym on the way home for a quick Jump Squat/Front Squat Superset to finish off the legs.
Tuesday, 2 March - Off Day
Medium Circuit Mixed Hill & Stair Run: ~3.5km
Hang Power Clean to Push Press:
3 x Bar
3 x 095 (43)
3 x 115 (52)
3 x 135 (61)
2 x 155 (70)
3 x 145 (66)
3 x 145 (66)
3 x 145 (66)
3 x 140 (64)
3 x 140 (64)
3 x 140 (64)
3 x 140 (64)
3 x 140 (64)
3 x 140 (64)
3 x 135 (61)
3 x 135 (61)
2 x 155 (70)
3 x 135 (61)
3 x 135 (61)
Third day off from pulling… just wanted to give the CNS a nice rest from my normal routine… so I knocked out some Hang Power Cleans to Push Presses. Haven’t done them in awhile since I started this pulling program… well 155 lbs. was plenty for me today as I definitely was a bit worn out from the front squats yesterday. Tomorrow I am back to my Pull-Push program.
Hey,
Nice volume on that workout.
Has your body weight increased or bf% decreased with body weight staying the same since you’ve done all this pulling? I can’t deadlift without gaining five pounds of flesh.
Good work!